Losing weight is tough, especially for women. You need to burn lots of calories, eat clean and stay motivated. There are tons of exercise programs that will get you results; many will help you become stronger, faster and leaner. How long it takes for weight loss depends on your commitment and body type. Combining diet with a vigorous cardiovascular exercise and strength-training plan is the fastest way to lose weight safely.
Cardiovascular exercise is any type of steady exercise that you can maintain for at least 20 minutes. Your goal is to work up to 60 minutes per day. Because you’re looking to lose weight quick, aim for five days per week of cardio. Whether you’re a man or woman, cardio is the number one type of exercise for weight loss. Walking, biking, jogging, swimming, the elliptical or taking aerobics classes are all effective ways to lose weight via cardio.
Get Intense With Intervals
Interval training is a simple format to follow but it is not for the faint of heart. On a treadmill, begin walking at a pace you’re comfortable with. After one minute, increase the elevation to a level that is challenging and continue walking up this elevation for one to five minutes. Then, when you can’t walk anymore, lower the incline back down. After one minute raise the incline again. Keeping the speed constant throughout the entire exercise, repeat this for 20 to 30 minutes three times per week. Interval training on a treadmill is an effective workout plan for women who want to tone up and slim down.
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High Intensity Interval Training
High intensity interval training, HIIT, is a type of interval training. It’s also called "sprint" training. On the treadmill, begin walking up an incline of 8 to 10 percent for one minute. Then, immediately after that first minute, begin to run up the incline for an interval of 20 to 30 seconds. This "work" interval should be so hard that you don’t want to do another second. Immediately after the 20 seconds, return to walking until your heart rate lowers to 135 to 145 bpm, then go back to "work." Do this for 20 minutes three times per week with one or two days of regular steady cardio in between for best results. HIIT training is excellent for weight and fat loss.
Strength Training For Weight Loss
The best type of strength training for weight loss is circuit training. Circuit training is a workout where you hit every major muscle group all at once, performing exercises one after the other without resting so that you’re also getting a cardiovascular workout. This type of training will ensure you get toned and sculpted. Perform the following circuit three times per week at a weight that is challenging to complete 20 repetitions: Lat pulldown, leg press, chest press, leg extension, shoulder press, leg curl, fly and back extension. Repeat the circuit as many times as you can in 30 minutes, three times per week for weight loss benefits. If you can go longer, do so. The longer you can perform the circuit the greater calories you’ll burn, the more weight you will lose.
Eat Clean, Weigh Less
Avoid cake, cookies and other unhealthy, high fat, sugary treats to help you lose weight the fastest. Eat nutrient dense, low calorie foods — lean proteins like chicken and egg whites are healthy options. Fiber-rich veggies such as broccoli and legumes like lentils should also become a big part of your diet. Eat whole grains with about 4 to 5 g of fiber in each serving.