How to Lose Weight Fast With Exercise
Losing weight can be fun when you have the right excercise program to do it fast. According to WebMD the key to losing weight isn't so much in the amount of exercise, but the approach. Get the most out of your workouts by working smarter, not harder.
Do cardio exercise. This type of exercise makes you burn lots of calories because your cardiovascular system and several muscle groups are working at an elevated rate for an extended amount of time. Exercises include bicycle riding, running, swimming, dancing, jumping rope and many sports like tennis that bring up your heart rate and make you use more than one muscle group. A session should be between 20 to 60 minutes, depending on your rate of exertion and fitness level.
Do interval cardio. In order to lose weight fast, bringing your heart rate up and down is important. This makes you burn calories super fast. No matter what cardio you choose, after warming up for five minutes, get your heart rate up by working at your max exertion for five minutes, then backing off to a easy pace for three. Repeat this cycle three to four times in single workout, then cool down.
Do cardio often. If you're a beginner, only exercise three to four times a week at first, but you can quickly increase that into five to six times per a week. Exercising often through out the week speeds up your metabolism, which means more calories burned while you are resting! Non-beginners can even break up monotonous routines by dividing them into two separate workouts in one day. This also helps speed up your metabolism.
Weight train consistently. Weight training helps make your muscles bigger. Bigger muscles burn more calories doing every day things and during cardio, and burned calories means weight loss. Lift weights three to four times a week for maximum results. Remember not to lift too much at once to protect yourself from injury. Be consistent to prevent losing muscle mass.
Things to Remember:
Listen to your body. If you ever feel pain, stop immediately. Don't try to "work through the pain" because you may injure yourself.
Eat well. You won't feel good after exercising if you aren't putting the right type of fuel in your body. Protein, complex carbohydrates, and fiber in the forms of lean meat, whole grains, and fruits and vegetables will make your muscles work the best so you can lose weight fast.
Have fun. If you choose something that is fun for you, you are more likely to want to get up and do it. You form habits from the things you like. So if pounding the pavement everyday isn't for you, choose something that will motivate you!