Using Exercise to Accelerate Weight Loss

 

1- Combine aerobic exercise and strength training. A combination of a variety of exercises can help to speed up weight loss. Both cardio and strength training provide you with different types and amounts of calories burned. Remember that to lose weight, you need to burn fat and build muscle

• Aerobic exercise is primarily used to raise heart rate and burn calories immediately. Types of aerobic exercise include: running, walking, swimming, and biking.
• Strength training helps boost the metabolism because when muscles contract, they burn much more energy than when they are at rest. In addition, strength training helps increase muscle mass, which helps support a faster metabolic rate. The more muscle mass you have, the more calories you can burn, even when you are at rest.
• Types of strength training include: weight lifting, yoga or pilates.

 

2-Include interval training. Interval training, which involves both high-intensity and moderate intensity levels, may significantly boost your metabolic rate.

• Aerobic exercise requires you to use more oxygen during your workout, which prompts the metabolism to work at peak efficiency — even after the workout is over (up to 24 hours later).
• Interval training involves short bursts of very high intensity exercises with short bursts of moderate intensity exercises. It's done for a shorter length of time compared to a steady state cardio vascular exercise.

 

3- Increase lifestyle activities. Another easy way to burn more calories throughout the day is increasing your daily lifestyle activities. These are things you do in your typical day already — like walking to and from your car or doing yard work.

• Increasing your daily lifestyle activity is a simple and quick way to increase your total calories burned each day. Think about your entire day and find areas where you can move more or take more steps.
• Activity that you have throughout your day can be just as important as planned exercise, as it adds to you overall calorie expenditure.
• Try: parking father away, walking to your destination whenever it's safe and feasible, always volunteering to walk the dog, or taking the stairs more often.

 

4-Alternate workouts regularly. Your body adapts to your fitness routine over time, whether you run at the same pace or lift the same amount of weight each session. This makes your workouts less effective over time. New exercise routines continue to challenge different muscles, ensuring the metabolic rate remains high throughout your weight loss efforts.

• You can also do different types of activity within one workout session. For example, you might spend 20 minutes on the treadmill and then follow that by a 45 minute water aerobics class.
• You do not necessarily need to do a different type of exercise every single day. However, over a few weeks, it's important to mix up your routine.
• Alternating your workouts not only helps weight loss, but also can help prevent boredom with your exercise routine. If you get bored with your workouts you're more likely to give them up.