Exercises to Lose Weight Quickly
You'll lose weight!

exercises to lose weight quickly

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:

Which Exercises should I do to Lose Weight Quickly?

What are Interval Workouts?

Wouldn't it be better to do intense, difficult workouts every day?

Does more sweating equal more weight loss?

Should I be doing aerobic workouts instead of strength training?

I started exercising. Why am I not losing weight yet??

How much should I cut down my eating?

Which Exercises to Lose Weight Quickly should I do?

ANY EXERCISE will make you lose weight quickly as long as 1) you're getting your heart rate up to 50-85% of your recommended maximum Target Heart Rate and 2) you exercise for 45-60 minutes.

Remember, you need to find exercise that you like - a moderate exercise (4 days a week) and a higher intensity exercise (2 days a week).

Almost any exercise can be done in a moderate or higher intensity level. It all depends on HOW you do it.

Which of these Exercises To Lose Weight Quickly can you keep up for 45-60 minutes and have fun doing it?

Exercises
45-60 minutes


Moderate Activity
4 days a week
50-70% Target Heart Rate
Higher Intensity
2 days a week
70-85% Target Heart Rate
Aerobic class
Ballroom dancing
Baseball
Basketball
Biking
under 10 mph
over 10 mph
Boxing
Calisthenics
light
faster
Canoeing
light
vigorous
Cheerleading
light
continuous
Chopping wood
Climbing
Exercise dvd's
light
vigorous
Exercise machines
light
vigorous
Exercise classes
light
vigorous
Fishing, in waders
Football
playing catch
continuous
Gardening
light
continuous digging
Handball
Hiking
light
heavy backpack, uphill
Hockey
House cleaning
Ice skating
light
vigorous
Jumping rope
Kayaking
light
vigorous
Kid's recess activities
light
vigorous
Lawn games
Martial arts
continuous
Mowing, walking
Pilates
beginning
advanced
Ping Pong/Table Tennis
Playing catch
Racquetball
Raking
Roller blading
Rowing
Running/Jogging
Sailing
Shoveling
Skateboarding
Skating
light
vigorous
Skiing, cross country
light
vigorous
Skiing, downhill
beginning
advanced
Sledding
Snorkeling
Soccer
continuous
Softball
Stationery bike
light
vigorous
Swimming
light
laps, treading water
Tai Chi
Tennis
doubles
singles
Track & Field
field events
track events
Trampoline
Volleyball
light
vigorous
Walking
light
race walking
Water aerobics
Water skiing
Weight lifting
light
intense
Wrestling
Yoga
light
vigorous

Dr. Dave's Answers for Exercises to Lose Weight Quickly

Which Exercises should I do to Lose Weight Quickly?

ANY EXERCISE will make you lose weight quickly as long as you're getting your heart rate up to 50-85% of your recommended maximum Target Heart Rate.

Getting your heart rate up to 50-70% of max will burn mostly fat calories (85% fat, 15% glucose). Whereas exerting at 70-85% burns more calories, but 50% of them are from fat and 50% from glucose. You can buy a heart rate monitor to track this.

You also need to keep up your exercise for 45-60 minutes at a time. Jump roping burns a lot of calories, but who can do it for 45 minutes? I started with walking.

What are Interval Workouts?

Speeding up and slowing down.

Interval workouts get your heart rate above 80% (of your maximum Target Heart Rate) for short bursts followed by an easy exercise period. This is repeated a number of times.

Warm up, then exercise faster, slower, faster, slower, etc.

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.

Have you felt like this?

"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).


How to Burn Fat

exercises to lose weight quickly
Fat burns at 85% when you exercise at a moderate pace.

What's moderate?

When your heart rate is 50-70% of its maximum, Target Heart Rate. Some people describe this as being able to talk while you're exercising.

When you exercise harder, fat burns at 50%. You're burning more calories but a lower percentage is fat. Your heart rate would be at 70-85% of maximum Target Heart Rate, and you'd have difficulty talking while exercising.

We recommend taking advantage of both. Success will come. We want you to be able to maintain your new, lower weight. That's done by continuing your exercise.

Exercises to Lose Weight Quickly are easier than you thought. Good luck!


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