In some point in your exercise career, you will probably reach a plateau. When that happens, it is hard to stay motivated or continue to stay consistent when you reach that point. You will find that your weight loss will plateau as a result. So to help you avoid this plateau or help kick you out of a plateau, we have done some research to find quick weight loss exercises that will help you enjoy exercising once more.
The best fast weight loss exercises are exercises are cardiovascular exercises – basically anything that requires your entire body to be in motion and that will get your heart pumping. In recent years, walking has become the go-to exercise recommendation and while walking is a great way to start exercising again, it will not sustain consistent weight loss in the long run because your body will adapt and adjust. To ensure that you continue to lose weight on a consistent basis, or to maintain your weight loss you need to add diversity to your routine so that your body and muscles do not adapt, causing you to plateau and the exercises to become ineffective.
Interval training is a great quick weight loss exercise. Often called ‘HIIT,’ high intensity interval training are routines that can be completed usually in 30 minutes or less and combines intervals of sprints with short segments of jogging HIIT can be completed with any type of cardiovascular activity – cycling, running, elliptical and stair climber. After a five minute warm up, sprint as fast as you can for 30 seconds. Then recover for 90 seconds – at a mid level exertion pace. Start by completing 6 intervals of these segments, and aim to reach a level where you can complete 12 intervals in one workout. HIIT will reduce body fat and will also help your body burn fat while at rest. It is important when doing HIIT programs that you take the time to warm up, stretch and then cool down after the routine. This will help you avoid soreness and allow your body to perform at a higher level.
Other rapid weight loss exercises that can easily be added into your exercise routines with very little or no equipment are:
In addition to high intensity cardiovascular exercise, it is also important to implement a strength training routine to your weekly workouts. While cardiovascular exercises help get rid of excess fat and keep your heart healthy, they do not help build muscles, which you obviously need to be able to perform the said cardiovascular exercises, which is where strength training comes in. Weight lifting – also referred to as resistance training is the only action that has the ability to add muscle to your body. Regular weight lifting workouts will help build the muscle you need to burn fat and help you keep it off. Muscles burn calories 24 hours a day, seven days a week. Studies have shown that one single pound of muscle burns about fifty calories more per day that a pound of fat, so the more muscle you have, the more calories you will burn, while sitting.
Just like your weight gain did not happen overnight, it is important to remember that long-term, sustainable weight loss will not happen overnight either, but there are fast weight loss exercises and routines that you can add to your workout regimen that will help you get to your weight loss goal faster and more effectively. Intense cardio workouts are the number one exercises to help you lose weight faster. Look for routines or exercises that get your whole body moving and that keep your heart rate up for at least 30 minutes. It is also very important that you add weight training routines to your weekly workouts as these will help build the muscles you need to perform the cardiovascular workouts and will also help you burn fat faster, even when you are not working out. Losing weight is a process and journey but don’t let that discourage you from reaching your goals. Changing up your exercise routine every day will help keep you from getting bored and will help you avoid a weight loss plateau.
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