How to Lose Weight Fast with Exercise
Exercising on a regular basis is a great way to help you lose weight. However, exercise alone cannot result in significant weight loss in short periods of time. There is no trick to lose weight quickly especially since it’s typically not considered safe or healthy. However, adding in certain forms of exercise can help support healthy weight loss. Some studies have shown that a combination of interval training, cardio exercises and weight training can help you lose weight. In addition, pairing your exercise routine with a nutritious and balanced diet can also help speed weight loss.
Including High-Intensity Exercises
Do 1-3 days of high intensity exercises or interval training each week. Try to rework your exercise plan if you workout at a moderate intensity or are only doing steady-state cardio for your workouts.
- Higher intensity exercises and interval training have been shown to help support weight loss better than steady-state cardio.Including a few days of higher intensity exercises can help your body burn more calories and more fat per exercise session.
- If you are unsure of what pace you’re maintaining, judge by how well you are able to keep up a conversation. If you can talk with ease, it is low intensity, if you find a little trouble catching your breath while talking, then you are most likely at a moderate pace. If you cannot say short sentences without taking a breath, you are at a high intensity.
- Interval training specifically, is a combination between both moderate intensity exercises and high intensity exercises. The combination of the two helps your body burn more fat and increases your metabolic rate several hours after your workout is over.
Design your own interval training routine. You can do interval training at home or at the gym. Include 8 intense intervals of 20 seconds each. Designing your own plan will allow you to have more flexibility and control your overall intensity.
- Jump rope. Try to jump for 1 to 2 minutes in a row, and then take a rest at a low to moderate pace. Try to do 2 to 5 periods of jumping rope per day.
- Climb stairs or hills. Find a long flight of stairs or hill, such as a stadium or a hiking trail. Walk quickly or run, then walk down to rest, repeating 2 to 5 times.
- Do mountain climbers. Get into a plank position and bring your knees into your chest 1 at a time. Do it as quickly as possible for 1 to 2 minutes.
- Sprint between periods of jogging or walking. Try sprinting for 1-2 minutes followed by a moderate-paced jog for 3-5 minutes.
Include high intensity cardio classes. Instead of designing your own high intensity or interval program, many gyms offer classes that are designed around high intensity exercises and interval training.
- Going to these classes may be easier and more fun as you’re working out with other people. You may also feel more motivated if you’re trying to keep up with others.
- Do boxing or kickboxing classes. In addition to a higher calorie burn, kickboxing offers a variety of other benefits, including toning your entire body, reducing stress, and boosting confidence.
- Try a spin class. These indoor cycling classes are great for any fitness level – you control the resistance and speed of your workout. In addition, one spin class may help you burn about 500 calories a session plus tone your glutes, thighs, and calves.
- Try HIIT classes. Doing HIIT workouts alone can be difficult – especially finding one that fits your fitness level. Many gyms offer classes that focus solely on different types of interval training. In addition, they show moves for a variety of fitness levels.
Fitting In Other Forms of Exercise
Include steady-state aerobic activity. In addition to higher intensity exercise or interval training, there is steady state cardio. These types of exercises have additional health benefits and can also help support weight loss.
- Steady state cardio is any aerobic activity that you do at a moderate-intensity pace for at least 30 minutes and you maintain your pace throughout the entire workout.
- Steady-state burns fewer calories than a HIIT workout, but is much easier on your body overall.
- In general, try to include 30 minutes to 1 hour of cardio most days of the week. Studies have shown that the fastest weight loss through exercise requires almost an hour of moderate intensity exercise per day.
- If you have not worked out in a long time, ease into your workouts. Do 30 minute to 45 minute workouts every other day for 2 weeks to decrease your risk of injury. As your body gets used to workout sessions, you can expand them for faster weight loss.
- Some aerobic activities you can try include jogging, swimming, hiking, using the elliptical machine, dancing, or doing aerobic classes.
Include 1-3 days of weight training each week. In addition to cardio-based exercises, it’s also important to include a few days of strength training during the week.
- Although strength training exercises do not burn many calories alone, they can help build lean muscle mass which can help increase your body’s ability to burn more calories at rest.
- Try body weight exercises. If you don’t have access to a gym or weight lifting equipment, try adding resistance training by doing body weight exercises. Try push-ups, crunches, lunges, or squats to help build muscle.
- Do a combination of weight machines and free weights. Using free weights, machines or TRX bands at your local gym or home allows you to do a bigger variety of weight lifting exercises.
- Alternate muscle groups. Regardless of what type of weight training you do, it’s ideal to take rest days in between strength training workouts or at least rest and alternate between muscle groups.
Supporting Weight Loss with Diet and Lifestyle
Talk to your doctor. Whenever you’re trying to lose weight or are considering taking up additional physical activity, it’s always a good idea to get in touch with your general physician.
- Talk to your doctor about your desire for weight loss. Ask him/her whether or not he/she thinks weight loss is safe and appropriate for you. Also, ask how much weight you should lose or what a target weight should be.
- Inform your doctor about the type, intensity, and amount of physical activity you’re considering adding to your daily routine. Make sure this is also safe for you.
- In addition, if you ever feel pain, shortness of breath or any discomfort while exercising, discontinue immediately and get in contact with your doctor.
Cut calories. Although exercise can burn off a significant amount of calories, the best method for weight loss is a combination of a lower calorie diet and physical activity together.
- It’s typically recommended to only cut out about 500 calories daily from your diet. You’ll lose about 1-2 pounds per week if you cut out this many calories.
- If you’re exercising a lot and including higher intensity exercises, be careful not to cut out too many calories. You’ll need the energy to help support higher levels of physical activity.
Drink adequate fluids. Staying properly hydrated is very important especially if you’re exercising a lot and trying to lose weight. Ensure you stay hydrated throughout your weight loss.
- In addition to keeping you hydrated, water can help manage your hunger and appetite throughout the day.
- To stay adequately hydrated, you’ll need to drink between 8-13 glasses of water daily.If you’re exercising intensely or frequently you may need closer to 13 glasses to replace fluids lost through sweat.
- Not all fluids count towards your water goal. Only caffeine free, no calorie fluids will count. Try water, flavored water, decaf coffee, and decaf tea.