Exercising regularly is a great way to lose weight. However, training alone cannot lead to significant weight loss in a short time. There is no "trick" to lose weight fast, especially since doing so is not considered healthy or healthy. To encourage healthy weight loss, however, you can add some forms of physical activity to your routine. Studies have found that a combination of interval training, cardiovascular exercise, and weight lifting makes it easier to lose weight. For best results, combine your training program with a balanced and nutritious diet.
Steps
Method 1 of 3: Doing High Intensity Exercises
Step 1. Do high intensity or interval workouts 1-3 days a week
Try to rephrase your training program if it involves only medium-intensity exercise or constant-frequency cardiovascular activity.
- High-intensity and interval exercises have been shown to help you lose weight more effectively than constant-intensity cardiovascular exercises. By adding a couple of days a week of high-intensity workouts to your schedule, you can burn more calories and fat per session.
- If you're not sure how intense your workouts are, you can figure it out by evaluating your ability to converse during exertion. If you can speak easily, the exercise is low intensity; if you have trouble finding your breath while speaking, the intensity is probably medium; if you can't even finish a short sentence without going out of breath, the intensity of the workout is high.
- Interval training is a combination of medium and high intensity exercises. The combination of the two activity rhythms helps the body to burn more fat and speeds up the metabolism for several hours after the end of the workout.
Step 2. Plan an interval training program that's right for you
You can follow it at home or in the gym and, if you are the one who devises it, you will have total control over the general intensity of the exercises.
- Skip the rope. Try jumping for 1-2 minutes straight, then rest at a low or medium pace. Try to repeat the exercise 2-5 times a day.
- Climb stairs or run uphill. Find a long flight of stairs or a hill, such as the steps of a stadium or a climbing route. Walk briskly or run, then walk down the slope to rest, repeating the exercise 2-5 times.
- Do the mountain climber exercise. Take the plank position and bring your knees to your chest one at a time. Repeat the movement as quickly as possible for 1-2 minutes.
- Alternate between sprints and periods of light running or slow pace. Try sprinting for 1-2 minutes, then running at medium speed for 3-5 minutes.
Step 3. Include high intensity cardiovascular exercises in your training program
If you don't want to plan an interval or high-intensity training program yourself, many gyms offer courses based on these activities.
- Attending these courses can make training more enjoyable and fun, because you will struggle with other people. Plus, trying to keep up with others can help keep you motivated.
- Take boxing or kickboxing classes. In addition to being an activity that allows you to burn a lot of calories, kickboxing offers many other benefits, including: toning the whole body, reducing stress and increasing self-esteem.
- Try a spinning class. These indoor cycling lessons are suitable for everyone; you will be in control of the endurance and speed of your workout. In addition, a single lesson can burn around 500 calories, toning the buttocks, thighs and calves.
- Try HIIT (high intensity interval training) classes. Doing HIIT exercises alone is not easy, especially if they are not suitable for your fitness. Many gyms offer courses that focus exclusively on different types of interval training and illustrate exercises suitable for various levels of physical fitness.
Method 2 of 3: Incorporate Other Forms of Exercise into Your Program
Step 1. Include constant intensity aerobic activities
In addition to interval training and high intensity training, there is also this type of cardiovascular activity. These exercises can also promote weight loss, as well as offer other health benefits.
- Constant intensity cardiovascular activities are all aerobic exercises that you perform at medium intensity for at least 30 minutes and that do not involve changes in pace for the entire duration of the session.
- Constant-intensity workouts burn fewer calories than interval workouts, but put much less effort on your body.
- In general, aim for 30 minutes to an hour of cardiovascular activity most days. Studies have shown that the fastest weight loss is achieved by doing about an hour of medium-intensity training per day.
- If you haven't exercised for a long time, recover gradually. Complete a 30-45 minute session once every 2 days for two weeks to minimize the risk of injury. Once your body gets used to physical activity, you can increase the frequency and duration of your workouts to lose weight faster.
- Here is a list of aerobic activities you can try: running, swimming, hiking, elliptical training, dancing, aerobics classes.
Step 2. Include 1-3 days a week of weight lifting
In addition to cardiovascular exercise, it's important to include a few days a week of weight training in your schedule.
- While strength exercises don't burn a lot of calories, they help increase your lean muscle mass and, as a result, allow you to burn more calories at rest.
- Try bodyweight exercises. If you don't have the option of going to the gym or using weight lifting machines, try adding bodyweight exercises to your training program. Try pushups, situps, lunges, or squats to build your muscles.
- Try a combination of machine and free weight exercises. Using weights, machines and elastic bands at home or in the gym you can perform different strength exercises.
- Alternate muscle groups. Whatever type of strengthening exercises you decide to do, you need to let the muscles that have worked previously rest for at least a day.
Step 3. Adopt a more active lifestyle
Consuming more calories in everyday life can help you a lot in losing weight. Do more activities each day to burn more calories.
- The activities related to your lifestyle are the ones you normally do every day. They can include: walking to your car, climbing stairs, mopping floors, gardening, or vacuuming. All of these movements burn calories, and the total consumption can be significant at the end of the day.
- Try to move more or take more steps throughout the day. Think about how you could be more active. Even adding some simple activities will make it easier to lose weight.
- Go to work by walking, running or biking. Doing this for just a couple of days a week will help you lose weight faster.
- Organize active evenings and weekends for yourself or for the whole family. Don't make the mistake of sitting at work and doing the same at home.
- Buy a pedometer. Make sure you take the recommended 10,000 steps every day.
Method 3 of 3: Promote Weight Loss with Diet and Lifestyle
Step 1. Consult your doctor
If you are trying to lose weight or if you are considering embarking on a more strenuous exercise program, it is always a good idea to let your doctor know first.
- Tell your doctor that you want to lose weight. Ask him if losing weight is a healthy and right choice for you. Also ask how many pounds you should lose and what your ideal weight is.
- Also inform him of the type, intensity, and amount of physical activity you would like to add to your days. Make sure you don't make decisions that could put your health at risk.
- If you experience pain, shortness of breath, or any kind of discomfort while exercising, stop immediately and call your doctor.
Step 2. Reduce your calorie intake
While physical activity can burn a significant amount of calories, the best way to lose weight is to combine exercise with a calorie-restricted diet.
- Usually, it is recommended not to eliminate more than 500 calories per day from your diet. You would lose 500g to 1kg per week if you cut your calories by that amount.
- If you do a lot of high-intensity physical activity, be careful not to cut calories too much. You need the energy to sustain the hard workouts.
Step 3. Eat a balanced diet
In addition to managing the calories you consume, try to maintain a nutritious and balanced diet. This factor also promotes weight loss.
- Eat a balanced diet by eating the right amounts of food for each food group every day. You should also vary the types of foods you prepare within each individual group as well.
- Include a 120-150g serving of protein in each meal. Choose lean proteins like poultry, eggs, low-fat cheeses, and legumes to avoid getting too many calories.
- Aim to eat 5-9 servings of fruit and vegetables a day. These low-calorie foods add substance to your meals and allow you to feel fuller, while reducing the calories you consume.
- Whenever you can, eat half a cup or a 30g serving of whole grains, which are more nutritious than refined grains. Remember, though, that some studies show that low-carb diets allow you to lose weight faster.
Step 4. Drink adequate amounts of fluids
Being well hydrated is very important, especially if you do a lot of physical activity and try to lose weight. Make sure you stay hydrated while trying to lose weight.
- In addition to keeping you hydrated, water can help curb hunger and appetite throughout the day.
- To stay properly hydrated, you need to drink 8 to 13 glasses of water a day. If you exercise vigorously or if you exercise frequently, you may need up to 13 glasses to replenish the fluids you lose through sweating.
- Not all fluids are equivalent to water: only those free of caffeine and calories. Try water, flavored water, decaf coffee, and decaffeinated tea.
Step 5. Get enough sleep
In addition to dieting and exercising, make sure you get enough sleep every night. This habit helps the body to recover, rest and lose weight.
- Adults need 7-9 hours of sleep a night. It is important to try to go to bed earlier or wake up later to comply with this advice.
- If you don't sleep well or don't get enough sleep, your body produces more hunger hormones. The next day your belly would tell you that you are hungry and you would end up eating more.
- Additionally, you may have more cravings for fatty and sugary foods, which contain more calories.
Advice
- Rest your body for a day once every 5-7 days. Maintain good activity levels, but don't do long cardiovascular workouts or weight lifting exercises that day.
- Always speak to a doctor before trying to lose weight. It can tell you if the program you have chosen is safe for you and suitable for your needs.
