How to Lose Weight Fast , healthy, and permanent way is a dream of everyone who wants to get in shape… with the information that I will give you in the next few minutes, I will make your life much easier. With these principles, you will be able to work out in the most effective way to burn fat and get your body healthier, stronger, and better looking at the same time.
The fitness industry loves to keep its consumers guessing and running around in circles so that you become an unsatisfied returning customer. To know more about these fitness industry myths you can read the article I wrote on how to lose belly fat.
The most important thing you have to do to be able to lose weight in a permanent and healthy way is to have the correct eating habits and follow a few healthy diet principles.
The second part is to learn the exercise techniques that we explain so that you can get the highest amount of calories burnt per workout. Both components are vital and you should start by eating healthy and after that, you can start to work out.
This article will deal with the exercise component so if you are interested in healthy food and diet advice you should first read the other articles on that subject
Exercise that Speeds up Your Metabolism and Burns Fat
Most people are led to believe that the best ways to lose fat are abdominal exercises and running on a treadmill for hours on end… The best exercises to lose belly fat and for overall weight loss are not aerobic exercises, like running on a treadmill, cycling our some other form of cardio. This is one of the fitness myths… the best way to burn fat is by doing high-intensity and muscle-developing workouts.
To know more about this cardio myth you can read the article on how to get a six pack, where I explain this in detail.
best exercises to lose weight fast
The best exercises that you can do to lose weight fast are the ones that use various muscle groups simultaneously, and these exercises should also stimulate muscular development so that you burn fat for up to 48 to 72 hours after you finished your workout.
When you do resistance training you are doing several things: you are working various muscle groups at the same time, you are pushing your aerobic limits and working on maximum muscular strength. By doing this you are using up the energy in your muscles which burns calories, you are also stimulating your muscles that later have to be repaired and developed. This is the key to burning fat and losing weight effectively.
When the body repairs and creates new muscle this requires massive amounts of energy, meaning that your whole metabolism is going faster so that you can extract the energy to create and repair this muscle. The extra muscle that you put on will also need to be maintained, which also consumes calories.
This is the most effective and fast method to lose weight fast and it creates a healthier and stronger body at the same time.
the best exercise Lose Weight Fast resistance training
This type of exercise is called variable resistance training and most people are surprised that this is the best way to burn fat and get the six-pack showing. What I mean by effective is that it takes the least amount of time and it gives the best results in terms of fast and permanent weight loss.
Exercises like squats, deadlifts, pull-ups, presses, swings, and snatches are more effective to lose belly fat than ab exercises. These exercises don’t target your abs specifically although you use the abs constantly as stabilizers.
These exercises are good because they create the fastest and most long-lasting fat-burning effect which leads to a lower body fat percentage.
You Don’t Need to Spend Hours on Cardio…
Most people spend a lot of their workout time doing cardio and then they do a few muscle groups on some machines. If you are looking to get lean this is not the most effective way to do it, as you probably saw from other people that are in the gym doing this for months with almost nothing to show for it.
If you do a lot of cardio and a little weight training you will burn off some calories while you are in the gym, but you won’t has a faster metabolism after your workout. If you can work out in a way that you burn a lot of calories in the gym and keep your metabolism elevated for 48 to 72 hours then you will burn a lot more calories and lose weight in a faster and more natural way.
Normal cardio training and light strength training doesn’t have this effect because of the low intensity and because you are working out isolated muscles like the abs, shoulders, biceps, or triceps.
Full Body Fat Burning Exercises
If you compare the other workout with a full-body training routine with multi-joint exercises for the lower and upper body you get a much more intense workout. I recommend that you use free weights and ignore the machines. Free weights are always better because they use more muscles and use all the muscles at the same time, including your stabilizer muscles in your upper and lower body. Developing all these muscles will develop strength that can be used in your day-to-day life and in other practical things.
For the lower body, some good fat-burning exercises are squats and deadlifts and for the upper body, you can do bench presses and pull-ups. To finish off your workout you can do a few ab exercises.
When you do a workout like this you have used almost all the muscles in your body intensively, instead of just using some minor muscle groups.
How does this type of training help you lose weight fast? This is how to lose weight fast because it already burns more calories during the exercise, and it even burns more calories while you are recovering from your workout during the 48 hours after that. While your body is repairing and creating more muscle you are burning huge amounts of calories while you are on the couch or sleeping.
With this kind of exercise, your metabolic rate is increased over a much longer period of time in comparison to regular cardio and isolated muscle training. When you do a cardio workout your metabolism is accelerated for 1 to 2 hours after the workout. With a full-body workout, your metabolism is accelerated for up to 48 hours (some studies say it’s even longer). So this means that if you work out 3 to 4 times a week you will be burning fat and losing weight 24 hours a day… 7 days a week.
When you do this you will be able to lose weight fast and in the most healthy way possible, if you are following good eating habits and a healthy diet.
How Many Times a Week?
Going to the gym 5 or 6 times a week to lose weight and get a ripped body is not necessary. People that go that much to the gym are either overtraining or their workouts are too easy.
This is not surprising because many people go to the gym for socializing and having fun with other people. That is not a problem for them, but if you want results you should concentrate on your workouts and do them intensely when you are at the gym. If you are working out as you should there won’t be enough time to chit chat, just to catch your breath!
Working out 3 to 4 times a week is best for most people. When you train you are exerting a stimulus on your body so that it builds muscle and burns fat. After your training, your body needs to recuperate and repair your muscles before you start the next training session. So going to the gym 5 or 6 times a week is too much. Training just once a week is not enough because that is almost like not going to the gym.
Training 3 to 4 times a week is the best choice for most people because it allows your body to continually adapt to the new challenges of your training and it also allows enough rest for proper recuperation.
For How Long Should I Work Out?
Workouts should be short and intense and take between 45 and 60 minutes. Always try to make your workout as short as possible and keep the resting time to one minute.
If you concentrate on your training it is easy to do it in this time frame, but if you hang out around the water cooler and socialize too much then it is impossible to keep your intensity high.
Research shows that when workout sessions get too long there is a high production of cortisol. Cortisol is a catabolic hormone, which means it will promote the consumption of muscle as fuel for your exercise and this will make your recovery time much longer and it will hinder your fat-burning efforts.
This is a bad thing because you will be consuming muscle instead of fat and the best way to lose weight is by burning fat.
To sum up, it is best to work out 3 or 4 times a week and each workout should take 45 to 60 minutes. You can try out different combinations and you have to see which intensity works best for you. Don’t forget that you have to push yourself to get the highest intensity at all times, that is when you are pushing your limits and that gets you the results and weight loss you are looking for.