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If you want to lose weight fast, you have to complement changes to your diet with regular exercise routines and other lifestyle changes.
In this previous article, we went through the changes that are needed to your diet to achieve fast weight loss. In this article, we are going to address some of the lifestyle changes and exercise routines required to complement the changes to your diet.
Daily Exercise Routine
It does not matter if you do not already do some sort of exercise such as running or cycling. All you need to start off with is just 20 minutes of brisk walking every day and build it up from there.
The aim here is to speed up your metabolism and this is achieved by staying active on a daily basis. With time, you will get fitter and you can then adopt more challenging forms of exercise to push your body further.
Perform High Intensity Exercises
You need to be able to differentiate between cardiovascular exercises and high intensity fat loss exercises.
For example jogging will not achieve significant weight loss because it is mostly a cardiovascular exercise. In order to burn fat you need to perform exercises that elevate your heart rate to about 80 percent of its maximum rate.
Elevated heart rate will burn the most calories in the shortest amount of time. The idea is to keep the heart rate elevated for some time, approximately 30 seconds to a minute, and then have a break of 30 seconds or so in between intervals of high intensity exercise to control the heart rate.
Most types of exercises can be performed in this way whether it is running on a treadmill or outside, kettlebell exercises, or squats.
Focus On Muscle-Building Exercises
This might come as a surprise to some of you but muscle building actually contributes to fat loss. When you are building muscles, you are changing the proportion of fat in your body because the more muscles you have occupying your body the less space there is for fat.
But the main benefit of building muscles is the fact that muscles help you burn more calories. For every extra pound of muscle you add to your body you can burn up to an extra 50 calories a day compared to pound of fat which only burns 2 calories a day.
Therefore, to increase your metabolism, and start burning more calories on a daily basis, you need to start building more muscles. This is the only way you are going to get that lean physique you have been after.
Do Leg Training
A lot of us get this wrong especially when we are just starting to work out. We tend to focus more on the upper body thinking that is the most important part and just ignore the lower body.
This is not a good training practice. Training your legs is important to aid weight loss. By training your legs, I do not mean running or cycling. The exercises I am referring to are dead lifts, heavy squats, and lunges. These are extremely powerful exercises, also called compound exercises because they burn a vast amount of calories for the amount of time spent on the exercise.
You will know this if you have ever performed a squat, especially one where you are holding a weight because it is so physically demanding. You will sweat a lot and feel like you have just cycled a few miles. Not only do these types of exercises burn a large number of calories, they also increase your overall body strength.
Start Small, Create A 21-Day Habit
If you set the bar too high at the start, you will just end up being overwhelmed with the number of changes you trying to integrate all at once into your current lifestyle. Eventually, you will just give up.
You need to realize that you need a lifestyle change to help you with your weight loss because it is your current lifestyle that has caused you to become the way you currently are. But you also need to realize that lifestyle changes are not easy, and gradual changes are needed to be successful and sustainable.
It is recommended that you start with making little changes every day and then once your body has adapted to that change start adding more and more changes.
Let me give you an example of what I mean by that. Let us say you currently do not exercise at all. You should start off by doing a brisk walk three to four times a week and then, the following week, increasing it to a daily walk. And then the week after swap some of these walks with a short workout, such as squats or a quick run.
The other important thing to keep in mind is the fact that it has been statistically proven fact it takes 21 days to set a habit. Therefore, whatever change you are ultimately aiming at, you need to stick to it for at least 21 days in a row for it to become a habit. And once the 21 days have passed, it will just become second nature.
Befriend Like-Minded People
You will undoubtedly face challenges in your journey towards mastering how to lose weight fast, especially at the start. Therefore, in order to stay motivated and keep pushing you will need to start surrounding yourself with like-minded people.
If you happen to have friends who are on a similar weight loss program then that is fantastic as you can share ideas and results and keep each other motivated. You can also meet people in the gym or join online communities where you can talk about fitness and share your results.
After reading the above article, you should now have a good idea of the lifestyle changes and exercise routines required in order to lose weight fast. The above tips should be complemented with the right changes to your diet to see maximum results.