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To lose weight quickly, many people want a set of miracle exercises that will target specific areas of the body. Unfortunately, it generally does not work that way. Exercises to lose weight quickly must always go hand in hand with some caloric restrictions to see fast results. While there are ways to encourage rapid weight loss through exercise, it is important to do so in a healthy way.
Before doing any strenuous exercises to lose weight quickly, it is necessary to first determine an eating plan. It is not a good idea to go on a detox or extreme diet restriction plan when working out; the body needs fuel to recover and to build muscle, which will increase the metabolism, and encourage weight loss. Detox plans can cause dehydration and illness, and can be dangerous when doing exercises to lose weight quickly; most detox plans even recommend that participants avoid exercise altogether during the detox. In general, losing weight too quickly can be harmful to the health, and is often just water weight that will come right back when normal eating patterns are resumed.
To begin, assess the diet and note where immediate changes can be made. For instance, cutting out soda and drinking a lot of water instead is a great first step. Switch from white flour products, such as white bread, to wheat flour to increase fiber intake. Replace unhealthy snacks such as chips and candy with vegetables and fruit; start each day with a healthy breakfast; and swap fatty meats such as ground beef for leaner choices like chicken or turkey breast. All of these dietary changes will encourage quick weight loss without putting one's health in danger.
Next, exercises to lose weight quickly include a combination of aerobic and strength training (anaerobic) exercises. Aerobic exercise includes brisk walking, jogging, swimming, or cycling, just to name a few. It is recommended that one do aerobic exercises approximately four to five days a week from 30 to 45 minutes per session when attempting to lose weight. If one is out of shape to begin with, it is important to pace oneself, and to build up to the desired exercise level gradually.
Anaerobic exercises include lunges, squats, sit-ups, leg lifts, pull-ups, and weight lifting, among others. These increase strength and build muscle; the muscle then increases the resting metabolic rate (RMR), which helps to increase metabolism, and burn fat stores even during rest. Exercises to lose weight quickly cannot target specific areas of the body, but making these lifestyle changes will produce relatively quick results and also encourage long-lasting changes. It is always a good idea to check with a physician before beginning any new diet and exercise plan.