Exercising for Fast Weight Loss
It's time to move more! Losing weight requires close to an hour a day of moderate exercise, one study shows.
Plan to do both strength training and cardio.
To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, Dansinger says. "Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to also include a few hours of strength training per week," Dansinger says. If you’re doing them both in the same workout, do your weight training first, to maximize fat loss. For the weight to stay off, you will need to do strength training to change your body composition. Having more muscle equates to having an engine that revs higher, which means you burn more calories when you’re not training; while at rest.
If you're not exercising now, and you have a chronic condition or a lot of weight to lose, it's wise to check in with your health care provider first. They'll be rooting for you! And they'll make sure that you're ready to work out. Water training is the best place to start!
Pace yourself. Don't do too much, too soon -- work your way up to help prevent injury.
One way to step up the intensity is to do interval training -- brief bursts of high-intensity, followed by a more mellow pace, and repeating that pattern throughout your workout.
"Interval training allows people to work harder without having to spend the entire time at that higher intensity level, and over time, the more you do it, the easier it becomes to burn more calories," Blatner says.
Try our HIIT workout here on GetFitFaster.ca
Source: Kathleen Zelman, MPH, RD, WebMD's director of nutrition.