MYTH: Exercises to Lose Weight Quickly must be intense, sweat-busting, unforgiving activities. ANSWER: There's a better way . . .
Our fastest weight loss tips (see and follow your physician's advice first):
• 4 days of moderate exercise
(for 45-60 minutes)
• 2 days of interval workouts
(for 45-60 minutes)
Why? MODERATE exercise burns a higher percentage of fat than intense exercise. INTERVAL workouts are the best of both worlds. The secret - it's not WHICH EXERCISE you do, it's HOW HARD AND HOW EASY you do it.
Sound too good to be true? Now find answers to your questions:
4 days a week
50-70% Target Heart Rate
2 days a week
70-85% Target Heart Rate
|Fishing, in waders|
|Kid's recess activities|
|Ping Pong/Table Tennis|
|Skiing, cross country|
|Track & Field|
Which Exercises should I do to Lose Weight Quickly?
What are Interval Workouts?Speeding up and slowing down.
Wouldn't it be better to do intense, difficult workouts every day?
No. Your body needs to have varying intensity of workouts. Each type (interval and steady state) teaches your muscles to metabolize calories in different ways.
I often see people "crash and burn" from trying to keep up intense exercises all the time. To be successful in losing and keeping off your weight, some moderation is the key.
Does more sweating equal more weight loss?
Not necessarily. Exercise smart. Do longer workouts at lower heart rates to burn more total calories. Do interval training to build fitness and endurance fast.
Should I be doing aerobic workouts instead of strength training?
Both are good. Aerobic workouts burn calories. Strength training produces bigger muscles which burn more calories than fat - all the time.
I started exercising. Why am I not losing weight yet??
You are probably losing fat AND gaining muscle. Muscle is heavier than fat. Don't worry. Just keep exercising to lose weight quickly.
You could buy a body fat measuring scale if you want to prove it. You can also measure your body, then remeasure to "see" your weight loss when the scale isn't showing it.
How much should I cut down my eating?
Don't skip snacks or eat as little as possible at meals. You'll sabotage your weight loss. To find out how to eat sensibly, click here.
"I've GOT to lose this weight. Fast! What should I do? OK, I'll have to exercise as hard as I can. And I've been eating too much, so I should stop snacking and eat as little as possible at meals. Yeah, that will take this weight off as soon as possible!!"
Not quite. Here's why.
First, you will be losing fat and gaining muscle at the same time. Muscle outweighs the fat loss.
Don't give up! Continue to exercise and the fat will keep disappearing, AND your new muscles will continually burn more calories even when you're not exercising. Is that worth waiting for? You bet.
Second, your body is designed to SURVIVE. It will only let go of fat slowly.
For instance, if you were in a food shortage or crisis, your body will hold onto your fat as long as possible to keep you alive. If you are dieting hard and exercising hard, your body can't tell the difference between that and a drought.
How can you fool your body to let go of the weight without trying to gain it back?
Don't skip meals or snacks. Don't let it think you're in a starving scenario. "Quickly" and "keeping it off" usually mean a couple pounds a week (a few more if you're a guy).
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