If you're goal is to lose five pounds a week, then you need to set a new one; losing weight this quickly poses dangers to your health. The only time it's acceptable to lose weight at such a rapid pace is if you're extremely obese and just beginning your weight loss journey. Otherwise, it's advisable to only lose a pound or 2 a week. This will keep your body happy and functioning properly while you're in the process of losing weight. It will also help keep the lost weight from coming back.
Now that you know how to set a reasonable goal for yourself, you need to devise a routine to get you to your ideal weight. Reducing your calories and eating healthy is not enough; you need to incorporate regular exercise into your routine to accelerate your weight loss, tone your body, and achieve optimal health. The following exercise tips will get you to your goal weight that much quicker:
1. Always Make Time to Work Out
Don't convince yourself that you're too busy to exercise. Your health should be a top priority, and you can always find time to work out. Whether you have to get up an hour early, work out during your lunch break or blow off happy hour to fit in a spinning class, it is crucial to make the time to exercise. Your fitness plan deserves a top spot in your schedule!
2. Engage in Intense Cardio
Intense cardio is the only exercise that will rev up your heart rate enough to really burn those calories. This means that if you're not sweating, you're not working out hard enough. You must continually challenge yourself and add intensity to your aerobic sessions. If you use the elliptical machine, add a level each week. If you start off jogging for 30 minutes, add 10 minutes (and maybe a few hills) to your run each week. Never settle for a workout that doesn't leave you dripping in sweat.
3. Add Some Weights to Your Cardio
If you really want to intensify your cardio sessions, add some resistance. The best types of exercises are those that incorporate both aerobics and strength training. While working out, try to engage as many muscles at once as possible. This way, you'll burn more calories in less time. There are many fitness classes offered that combine these movements to create a more effective workout. One popular class is boot camp, where you engage in several weight lifting and cardio exercises at once to shock and stimulate each muscle (and burn more calories).
4. Double Up Your Workouts
If you really want to lose weight by exercising, consider working out twice a day to create a larger calorie deficit. You could wake up early and jog around your neighborhood or attend a fitness class. This will rev up your metabolism and keep it burning calories efficiently all day long. Then, after your day is finished, you could perform some yoga or Pilates exercises. These routines will not only burn calories, but they'll elongate and strengthen your body, and relax your mind for a peaceful sleep.