Everyone who sets out to loss weight wants to see an immediate result, but the weight didn’t appear overnight, and it won’t disappear that way either. Patience is the key, but if you follow a strict regimen regarding your diet and exercise routine, you can safely expect to loss an average of between one and three pounds per week during the first three weeks of your weight-loss efforts.
Exercise for an hour per day. The type of exercise you do and how hard you push yourself will depend upon how active you are before beginning your efforts. However, you should aim to exercise for an hour per day. You’ll quickly see a difference in how hard you can push yourself by keeping up a daily regimen.
Minimize strength training. While strength-training regimens are an important part of a fitness routine, they don’t lead to the calorie burning you want for fast results. Cardio is your best bet when you’re trying to burn calories fast. Try plyometrics or an interval workout to get high calorie burns while maintaining your muscle mass.
Maximize cardio. When it comes to burning lots of calories fast, cardio is your friend. You don’t have to push yourself to the extreme for the entire hour of exercise, though. For the best results, try to break a sweat during your warm up, then keep yourself sweating for the entire hour.
- If you have a chronic condition or a lot of weight to lose, check with your primary care physician before taking on a serious physical exercise routine. Ensure that your physician thinks you’re healthy enough for the activity.
Vary your exercises. An hour per day is a great way to burn out on a single exercise. The key to maintaining is to vary your exercise routine enough to keep it interesting. Mixing resistance moves with cardio will keep your heart rate up and break the boredom. Cardio means that your heart rate is elevated to 70-85% of your maximum heart rate for a sustained period of time. That means that any movement, including sets of squats or push-ups, can be included in a 60 minute cardio workout.
- Add a few intervals of push ups, sit ups, lunges, squats, burpees, jumping jacks, or skipping to walking, hiking, cycling, swimming, skating, jogging, stair climbing, or dancing.
- Consider also trying these other exercises that burn roughly 600 calories per hour in the target MHR:
Use a heart monitor. To maximize gains (or losses as it were), keep your heart rate in the optimal range for fat and calorie burning. The range for steady-state fat burning is between 55-75% of your maximum heart rate (MHR). The range of 70-85% of your MHR is considered to be the cardiac training zone. For best results, spend half of your exercise time in the 55-75% range and half in the 70-85% range. This will allow you to get the calorie burn that you want to support your faster weight loss.
- You can determine your MHR by subtracting your age from 220.
- Multiply this number by 0.55 and 0.75 to find your steady-state fat burning range.
- Multiply your MHR by .70 and .85 to get your cardiac training zone range.
- Use a heart monitor to gauge if you’re staying in your ranges during your exercise.
Try interval training. Interval training refers to the process of alternating between high-intensity bursts and more moderate intensity throughout the routine. When using a heart monitor, you can easily introduce interval training by pushing yourself from the low end of your target range toward the higher end for several minutes at a time.
- Building stamina for interval training takes time. Begin slowly with fewer high-intensity bursts with a shorter duration. The emphasis should always be on safety, so don’t overdo it.
Log your steps. You’ll be much more likely to maintain your workout routine if you schedule and log your daily workouts. Looking back at the number of hours you’ve logged at the end of each week will also motivate you to keep going.
- Weigh yourself daily as part of your log as well. You’ll feel even more motivated once you start seeing results on the scale.