Weight loss can be frustrating for the obese and for those trying to drop a few pounds. A poor diet combined with exercise will not help you lose weight. Burning more calories than you consume is key to losing weight. Work your body as a whole to help you reach your goals. Sweat, breathe hard and make your muscles scream. The moment you want to give up is when your efforts count the most.
Think about this: 1 pound of fat equals 3,500 calories. To lose 10 pounds, you must burn 35,000 calories. Safely meet your goals by restricting caloric intake combined with exercise three to five times a week. Eat well and drink plenty of water to help replenish your muscles. Optimal routines combine aerobics and strength training, targeting the entire body in a single, intense session. Shed the pounds slowly, though, because losing more than 2 pounds a week may place you at risk for losing lean muscle mass and other problems. Always consult a doctor before beginning any exercise routine.
Move from one exercise to the next; use hand weights and don't stop to rest until you have finished. Combine many workouts into one circuit. A sample circuit consists of two or three aerobic activities -- jumping jacks, jumping rope and butt kicks. Do strength-training exercises for every part of the body, including pushups, lunges with biceps curls, squats with shoulder press, triceps overhead extensions and triceps dumbbell kickbacks. Incorporate core training moves such as planks, side planks, crunches, side crunches, reverse crunches, bicycle kicks and back extensions. Repeat and alternate between your upper and lower body in a 20-minute workout. Take a breather if it is too much. Listen to your body; if you feel sick, stop immediately.
High-intensity Interval Training
Perform at a high intensity for short intervals with adequate recovery time in between sets. Beginners, start by walking at a brisk pace for 20 minutes on a treadmill or outside. After two to three minutes, walk as fast as you can for 20 to 30 seconds. Intermediate or advanced exercisers should begin at a faster pace, such as a combination of jogging and running. After two weeks, gradually increase the intensity and duration of the workout. Include running, pushups, lunges, kickboxing, tae kwon do or cycling to challenge the different muscles in your body.
Adjust your workouts to fit your schedule and fitness level. Challenge every part of your body with an unlimited variety of circuits. It is not easy; however, the previously discussed exercises are the best to help you lose weight. They take less time to complete than conventional exercise routines. Do these intense exercises to raise your metabolism, burn fat and get into the best shape of your life.
Since 2009, Crystal Widger has contributed to a variety of online publications. Many of these topics covered health, fitness, woodworking, gardening, sociology, psychology, economics, and pets. Widger holds a Bachelor of Arts in psychology, with plans to pursue her MBA in the near future.