Excess weight has always been a problem for most people especially when sedentary living is prevalent and healthy living is neglected. To solve this fast-growing health problem, people resort to crazy diets and even surgery to get rid of all that fat. As a healthier option, a healthy diet, portion control, and regular exercise are the best means to gain and maintain your ideal weight. When it comes to food, you have to remember to go for high fiber and high protein with vitamins and minerals. When it comes to activities, you just have to make sure that every movement is regular.
Most people find it hard to exercise to lose weight. There doesnâ€™t seem to be any obvious secret to any form of exercise routine. But here are some of the fastest weight loss exercise tips that you may find very useful in achieving your dream weight:
1. Do aerobics
Performing aerobic exercises is one of the fastest weight loss exercise tips that you can do efficiently. Aerobics are cardio workouts that involve the simultaneous movement of the entire body. When performing aerobics, faster blood circulation takes place. This makes your metabolism faster, therefore, making you burn calories and fat much faster as well.
2. Which aero?
Doing high impact or high intensity aerobic exercises is one of the fastest weight loss exercise tips that you can have. You have to do this if you want to get rid of all that fat on a permanent basis. This works well for people who have very slow metabolism rate. High intensity aerobics works in a sustained manner so it is very effective in getting rid of stubborn and progressive fat deposits. Some examples of high intensity aerobics are skiing, elliptical exercises, treadmill exercises, cycling, step exercises, brisk walking, jogging, and stair climbing. Resistance should always be increased as you continue to progress with your routines.
3. Calorie count
One of the fastest weight loss exercise tips is the counting the calories as well. You should remember to lessen the amount of calories that you take in. This could be done by increasing the amount of fruits and vegetables in your diet. Getting low calorie and low fat alternatives also help you decrease your calorie intake. Another one of the fastest weight loss exercise tips with this one is to increase the number of calories that you burn. Â When you use the treadmill at a high intensity for a minute, you burn around ten to twelve calories. Generally, high intensity aerobic workouts burn 400 calories in an hour.
4. How long?
It is considered one of the fastest weight loss exercise tips to perform high intensity aerobics, about 30 minutes to 45 minutes. This should be maintained regularly and consistently. If you are just a novice in this type of workout, it would be better for you to do it for about 20 minutes first.
5. How often?
It is said that high intensity aerobic workouts should be done at least three times every week. This is one of the fastest weight loss exercise tips because if you follow this on a regular basis, you can be sure to really cut down on your calories and fat.
6. What time of day?
It is said that performing high intensity cardio workout every morning is the best and most effective way to lose weight. During this time of day, blood glucose is low. With this, the fat deposits of your body are used as the immediate source of energy. If you prefer to work out later in the day, then just make sure that you do it with your stomach empty.
7. What to avoid?
When you perform high intensity cardio workouts, you should avoid sports like basketball, football, and golf. These activities will decrease the impact and sustained resistance that your body has been accustomed to already. You could do these sports when you get bored with your cardio workouts to bring back your momentum. Consistency is one of the fastest weight loss exercise tips that you can have.
8. Heart rate
You can measure your heart rate using three methods while performing your aerobics. The crude method is feeling your radial pulse for six seconds, then multiply what you count by ten. The standard method is where you use a heart monitor to get your heart rate. The last effective method is through breathing. This is a bit inaccurate but is known to work.
Weight training is also one of the fastest weight loss exercise tips that you can follow. You could very well combine this with high intensity work outs to increase your calorie burning capacity. This activity is done to make sure that you do not lose your muscle mass.
Before you subject yourself in any intense workout to lose weight, make sure that you consult with your doctor first. This is to give you a â€œGOâ€ signal if you can do the high intensity work out or a more suitable work out for your present health status.