How To Exercise For Fast Weight Loss

exercise for fast weight loss

exercise for fast weight loss

There is a general notion that exercise will wear you out and leave you sore and aching. This is not true. Exercise can be enjoyed as any other activity or hobby you engage in, provided you do it right.

Exercise for weight loss involves a combination of resistance and aerobic training. It also involves paying attention to training techniques such as cross training and interval training.

Interval training involves alternating between high and low intensity exercises with short breaks in between.

Cross training on the other hand, involves performing two different exercises of the same exercise group on alternate days. For example, you cycle on Monday and walk the treadmill on Tuesday. This way, you will be able to get the best out of your exercise routines and it also prevents you from hitting plateau.

Cardio Exercises:

Commonly referred to as aerobic exercises, cardio can be done by young ones and adults alike to maintain healthy weight. Cardio exercises elevate the heart rate and get it within its Target Heart Rate zone.

In doing so, it boosts metabolism and helps to effectively burn fat at fast rate even when the body is not exercising. In addition to this, it strengthens the heart muscles, improves respiration and helps reduce stress. It also improves blood circulation and oxygen flow throughout the body. The Morning Fat Melter Exercise program will teach you exactly what to do to burn more fat.

  • Walking: This is the easiest of the lot and be done by people of all ages. Brisk walking is of a higher intensity while casual walking involves walking at your own pace. You can raise the difficulty levels by choosing to walk on a hilly terrain. Start with 10 – 15 minutes and move up to 30.
  • Running: It does not need special equipment. Also, it elevates the heart rate at a much faster rate.
  • Kickboxing: Kickboxing is for those who are willing to challenge themselves. It is a blend of boxing, martial arts and aerobics. Combining kicks and punches, it functions as a full body workout. Kickboxing can help you burn up to 450 calories in half an hour.
  • Swimming: Swimming like kickboxing offers a full-body workout. It elevates the heart rate and helps you burn calories. You can spend 30 minutes swimming at least 3 times per week.
  • Cycling: Cycling can be done both as an outdoor and indoor activity. You can burn between 200-250 calories by cycling for 30 minutes. If you do not want to cycle outdoors, you can use an elliptical bike.
  • Jumping Rope: The jumping rope is a high intensity cardio exercise that not only helps you burn fat but also develops stability, stamina and agility. 10 minutes on the jumping rope everyday should be sufficient.
  • Dancing: Dancing is a fun way to lose weight. You can turn on your favorite music and dance to your heart’s content. There is no one to see your skill at dancing. You can also couple dancing with the hula-hoop.

Weight Lifting

While many agree to do cardio exercises, owing to its less-demanding nature, not many opt for weight lifting or resistance training. Let’s be frank, it is tough for those who have never ventured near an exercise machine. But after the few initial hurdles, you will see how it works wonder for fat burning.

Now the main question – Why do you need to weight train when you are using cardiovascular activity? Cardio revs up a sluggish metabolism and keeps it going even hours after a workout. But the problem is it does not build muscle.

Muscles support calorie burning in a very covert manner. Every muscle uses calories to sustain itself. So, if we put all the muscles together, that could result in a whopping amount of calories burnt. Strength training boosts the resting metabolic rate. It can also help correct postural issues caused by obesity.

If you are new to strength training, we would advise you start out under the guidance of a certified fitness trainers before performing any of the exercises at home. You should also not push yourself beyond your natural capacity. If you suffer any medical condition, you should communicate the same to your fitness trainer.

Written by Aline Pilani

Hey, I’m Aline Pilani. I am a certified personal trainer and nutritionist. I have spent the last 10 years of my life helping people losing weight, increase their health and confidence, and I truly want to do the same for you.