Great Exercises To Lose Weight Quickly

There Is A Right Way To Shed Those Unwanted Pounds!

Ok. Why do you want to perform exercises to lose weight quickly? And what does “quickly” actually mean?

Do you need to meet a certain weight criteria for a boxing match? Or are you wanting to fit into that special dress for your cousin’s wedding? Or do you need to lose weight to reduce your insurance premium for your life insurance? Or are you looking to impress that special someone who you hope to date?

Whatever the reason for losing weight quickly – we all want the instant weight loss solution right now!

But, there are some major problems with this strong desire to achieve instant weight loss success –

Fast weight loss is pretty much guaranteed not to last

You are likely to sacrifice some hard-earned muscle in the rapid weight loss process

Your health may suffer!

I know the above comments aren’t what you want to hear, but I believe it is important for you to exam your motives in wanting to achieve rapid weight loss, and for you to know what healthy quick weight loss should look like.

Realistic Expectations For Healthy Rapid Weight Loss

To begin with –

Aim for a weight loss of no more than two pounds (one kilogram) a week. Because any more than this is just not good for your health!

Get a health clearance from doctor before embarking on any exercise program, especially if you have done little if any exercise for some time

Remember that muscle weighs more than fat. It is the weight from your fat stores that you are really aiming to reduce. So when you are performing exercises to lose weight quickly you may not see the scales move much. Why? Because your new exercise program will be increasing your muscle size as your fat stores reduce. Now, this is actually great news, but means weighing scales are not necessarily the best tool to measure your fat loss success rate. A far better guide is how you look in the mirror, how you feel, and if you are finding you can now fit into those trousers, or that dress that you used to wear three years ago.

Aerobic Exercise – Exercises To Lose Weight Quickly

Aerobic exercises need to get your heart rate up for a sustained period of thirty minutes and up to one hour. And you need to perform such exercises at least five times each week.

Learn How To Make Exercise An Important Part Of Your Life

So, what does that mean to you? Well, it means that if you want to succeed you need to give yourself every chance of keeping that exercise up week after week. So choose exercises to lose weight quickly that you enjoy! It could be walking along the flat, hiking in the mountains (if you have nearby mountains), swimming, dancing, cycling, rowing, surfing, skate boarding, roller balding, playing a sport such as football, soccer, volley ball, group fitness aerobics, and so on.

Mix up your exercises if that works for you, whatever will allow you to keep up your exercises over the years ahead.

Resistance Exercise – Exercises To Lose Weight Quickly

With resistance exercises (exercises where you are lifting a weight) you do not need to train for long periods. Training one to two hours each week is enough.

However, you should aim to work up to quite an intensive level of training, following a whole body workout that targets all your major muscle groups.

Perform The “Big” Total Body Exercises To Maximize Fast Results

This means you should use compound exercises to lose weight quickly that involve several muscle groups for each exercise that you are performing. As an example – a squat, which involves your quads, your hamstrings, your lower back muscles and your abs, is a great example of a compound exercise. While leg extensions, which involve only your quads is not a compound exercise.

So, for fast and effective results, to perform exercises to lose weight quickly, focus on compound exercises, and do minimal, if any other resistance exercise.

For even better results, and you are serious about performing exercises to lose weight quickly, use free weights instead of machines. Why? Because free weights have the advantage of stimulating your balance system and thereby recruit more muscle fibers. This helps you make faster muscle gains, which burns fat, and so promotes faster fat loss.

Here Is An Example Of A Simple And Effective Total Body Exercise Program:

With each of these exercises perform 3 sets of 10 reps, using a weight that you find quite challenging to lift for the last 3 reps of each set. And remember to lift the weight for each exercise in a controlled manner with a medium cadence. Rest for about 1 minute between sets.

  • Squat
  • Bench Press
  • Shoulder Press
  • Deadlift
  • Chins

Please note that performing chins is a difficult exercise, and you may need to replace this exercise with lat pull downs, using the lat pull down machine. (In which case you would need to ignore what I said above about avoiding exercise machines in favor of free weights – there are always exceptions in life!)

Albena Anis
 

Albena Maxwell manages our Sports & Fitness, Outdoors and Automotive categories. When he's not writing and researching products, he enjoys playing Ultimate Frisbee and traveling.

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