Health & Fitness
How To Get Fast Weight Loss With Exercise
Fast weight loss with exercise is possible, depending on your weight loss goals. Let’s look at how you can do it and shed those pounds.
The body burns fat from a difference between energy put into the body through eating and energy that the body needs to supply fuel to the muscles and bodily functions.
If the energy it needs to operate is more than the energy in the food we eat, then the body kicks into fat burning mode to make up the difference.
Hence, exercise is about the only way to put more demand on the body for energy consumption above and beyond your normal daily routine.
The best weight loss with exercise is achieved when you put your body into its “fat burn” zone of operation and keep it there for a while without interruption.
The fat burn zone of your body will depend on your gender and your age. Check with your local gym. They usually have charts that show you the heart rate range for your age group.
The best fat burn zone for your body will be between 60% and 75% of your maximum heart rate as indicated by the chart.
Here is something to remember. When you exercise at the rate where your heartbeat is in that range, you should still be able to carry on with normal speech. You should not be so out of breath that you have trouble talking or have to gasp for air. If you have to do that, slow down, you’re overdoing it.
It is important to keep your body in that zone of operation for at least 30 minutes. Your body only begins to burn fat after a good 10 to 12 minutes of exercise. During that time it first consumes the immediate nutrition that is available to it.
For fast weight loss with exercise you will probably need to go for longer than 30 minutes. An hour to ninety minutes would consume a sizeable chunk of fat every day.
Once again, do not overdo it. Doing this for three hours a day is probably going to be worse than better. One disadvantage is it is going to leave you completely exhausted.
Also accelerate your metabolism while you are exercising like this. You do that by eating six to seven small meals per day.
Remember, whenever you’re exercising and you start feeling dizzy, nauseous, or experience pain or discomfort, stop immediately and consult with your physician.
Fast weight loss with exercise is not worth pushing yourself beyond your physical limits and causing your body to suffer serious damage.
Tisha Diaz
http://www.articlesbase.com/health-articles/how-to-get-fast-weight-loss-with-exercise-124701.html
November 22, 2009 - 1:35 pm
The best exercise for fast weight loss?
thanks!
I need to lose at least 8 pounds in two weeks. What’s the best exercise i can do in order to attain this? A detailed regimen will be a lot of help
November 22, 2009 - 6:37 pm
I think running or swimming are great for aerobic fitness
and weight loss in the long term,
but with any exercise you might gain muscle and some weight before you actually lose any weight.
If I had to do that, I would probably eat less, but more often,
with smaller portions, eat more fruits and vegetables,
and less other stuff, no sweets, and run or walk once or twice a day.
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November 22, 2009 - 6:39 pm
swimming
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November 22, 2009 - 6:41 pm
anything aerobic is best for weight loss. 1 hour exercise period to include stretching and warm up, strength training, aerobics, and cool down. aerobics should be 20-30 min. you can do this 3 days a week. aerobic exercises is anything like running, swimming, biking, step, aerobics. good luck.
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November 22, 2009 - 6:43 pm
Ok, first, change your diet. Eat five small healthy meals a day, with fruit, veg, fish, meat, and some fats, but no sweets or chocolate, or anything with saturated fats.
Excersise, try to get an hour of aerobic excersise a day, this can vary from running, swimming, cycling, cross training. Swimming is best for an overall body workout.
Hope it helps:)
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November 22, 2009 - 6:45 pm
To lose weight quickly, you need high intensity exercise. You need to get your heart rate up to 80-90 of your max HR. (220 – your age).
Bill Phillips, the author of "Body for Life" recommends this workout.
2 minutes jogging at level 5 intensity (10 being an all out sprint)
1 minute at level 6
1 minute at level 7
1 minute at level 8
1 minute at level 9
Repeat 3 more times
After 1 minute of level 9 for the fourth time, do an all out level 10 sprint for 1 minute, followed by a one minute cool down at level 5.
Do this 4 times per week.
BTW – People will try to tell you that long slow training is the best. That is definitely true for long term weight loss. But for quick weight loss you need to get your heart rate up. Research shows that the higher you get your heart rate during exercise, the longer your metabolism stays elevated after the workout is complete.
Also, stay away from swimming. It is a great form of exercise, but for rapid weight loss stay away from swimming. Research has shown that running is far superior to swimming or cycling for weight loss. The reason being, that running increases you body temperature higher than the other two sports. The increase in body temperature has the effect of surpressing appetite longer and therefore more weight loss.
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November 22, 2009 - 6:47 pm
treadmill seems to be the answer when one can not hike a hill due to weather. Make sure you see a dr first. Make sure you do not over exceed yourself.
On shows like the biggest loser I worry about some of them dropping dead! over the exercise first rather than the weight. I know my comment there will seem counterintuitive.
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November 22, 2009 - 6:49 pm
Running, boxing, wrestling, jumping rope, group aerobics (high intensity), swimming, vigerous biking are some of the highest calorie burners. If you are stuck with "normal" gym equipment – running on the treadmill burns the most calories (the trade off is stress on your joints, but that’s anohter story).
Regimen = get to your target heartrate, and maintain it at least 20-30 mins every day doing any of the above mentioned activities. Add a resistance training (weight lifting) program before your cardio for even better/faster results. And of course healthy balanced diet high in protien and complex carbs, thats a given.
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November 22, 2009 - 6:51 pm
OoO..
4 lbs a week :O
u can do it tho
yea swimming every day for an hour… it wont seem like much but its great! and also a 10 minute jog n the morning t get ur metabolism to start working properly and burning all your fat ceellls.
also have 1400 calories aday tops.
IF YOU DO THAT U SHOLD LOSE 8 LBS…if not the..well..my bad
=]
ciao =]
n also a lil fact…. every 3666 calories burned is 1 pound lost
..so keep that in mind.
evry 3666 calories consumed is a pound put back on
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me nogen!!
November 22, 2009 - 6:53 pm
hi i think cardiovascular exercises are great for it that include cycling and jogging another tip see we say that starchy foods are fattening we are wrong it’s the oil we fry potatoes in is fattening not potatoes,it’s the butter that we spread on bread that is fattening not bread so cut down on the fats.and try drinking lot of lemon juice try eating apple it will fill your stomach though it’s not tasty but it’s worth you know to gain something you have to lose something to lose weight lose your appetite.
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