Top 5 Exercises to Lose Weight FAST

So you have calculated your ideal weight and you have concluded that your goal is to reduce your current weight by 5 pounds. In relation to this goal, your action plan could be to do sports by following a muscular and cardiovascular endurance training 3 times a week and to eat a fruit instead of a pastry as a dessert at dinner or in the form of snack in the day. Thus, you will reduce your total caloric balance, the foods you eat less the calories you spend, 500 calories a day. If you adopt this behaviour 5 days out of 7, you can lose 5 pounds in about 3 and half months. It’s a little longer than a miracle diet, but at least losing weight is just fat loss; you do not have to change your lifestyle radically; the feeling of hunger is less strong without the ingestion of appetite suppressants and it is easier to keep your new weight in the long run. Adopting mostly high-fiber fruits and vegetables, nibbling an apple instead of a dessert and some fitness exercises that we mentioned below.

 

Cardio

Running or cycling is a great option, as it burns more calories than most other types of exercise because it requires many different muscles to work hard together.

Our body burns fat best when you run at a speed that corresponds to approximately 65 percent of your maximum heart rate. If you’re going by feel, this translates to a five out of 10 on the effort-level scale (10 being an all-out effort). The longer these  runs last, the higher the rate of fat burning climbs, so push the duration instead of the pace in these workouts. Avoid taking sports drinks or energy gels during fat-burning runs because their carbohydrate content reduces the muscles’ reliance on body fat for fuel.

Weight lifting:

Yes, cardio is great for weight loss. But you know what happens when you lose weight and do not work your muscles? you lose, to a great extent … a lot of muscle. So it’s nice to display -2kg on the scale, but if it’s for losing 70% muscle, it’s a bit of a shame and it does not advance the problem. Weight is a stupid and nasty figure, and it often has nothing to do with physical appearance: you can keep the same weight for months and lose 3 pants sizes. So to make sure you do not consume all your muscles with effort, 2 small tips to keep in mind: keep on lifting heavy weights (even if it means 10pumps on the knees and 2 × 20 abs in the morning.) And EAT ENOUGH PROTEINS. The ideal is to couple each session of cardio with a session of weight lifting (say 45min cardio / 15min muscu, to start).

 

Sprints:

Sprinter is simply running as fast as possible for a short distance (between 30 and 50 meters). You have to work hard and keep a good running technique for the exercise to be effective.

For hardcore running fans know that it is possible to include intensive work in your sessions. This is a good way to enjoy the cardio benefits of jogging by adding the fat burner effect of intensive sessions. The purpose of intermittent sessions is to change the intensity of the run during jogging.

 

Cycling:

Although your stomach muscles aren’t working as hard as your quads or glutes when you’re riding, but cycling’s aerobic nature means you are burning fat.

Cycling is a popular and effective form of cardio. Not only does it get your heart rate up, but it burns a significant number of calories. Depending on your size, an hour of moderate cycling has been found to burn between 470 and 745 calories. An hour of vigorous cycling can burn between 590 and 930 calories. The high calorie burn will help you start burning off fat stores all over your body, including your belly fat, provided you are eating sensibly.

Walking:

A regular walking routine can also help you shed extra pounds and banish belly fat, walking for 45 minutes of walking a day will help you melt about 240 calories. One way to increase your odds of losing belly fat with treadmill exercise is to use a set program on the machine. Interval workouts, which alternate periods of moderate activity with bursts of more intense activity, can give you the motivation to push yourself to the limit and incorporate a bit of jogging or very fast walking into your exercise. Using the incline function on the treadmill is another wise choice. If you spend 30 minutes walking up a “hill,” for example, you’ll burn more calories than if you walk on level ground.