So there’s an event in the next couple weeks that you cannot miss, but gazing into the mirror reveals some unwanted weight gains, and you begin having second thoughts. You’d feel a lot better if you could shed a few pounds before showing up – well, you can!
Your first thought may be to immediately increase calorie deficit and caloric expenditure, however, this may result in damaging, long-term effects on your body. Alternatively, try adding some of these techniques, and tell that fat to take a hike! If you follow a schedule and remain disciplined, you’ll find yourself strutting into that event 10 pounds lighter in no time.
If there’s anything that’ll get you up and running, it’s the word “Running” itself, and it’s one of the best ways to get in shape – FAST, it’s also a great way to kickstart a series of workouts as it takes a lot of mental and physical focus and discipline.
Start with a 30 minutes of running every day. Running will help you burn more calories at one time than any other workout. The key is getting your heart rate up and your blood pumping. We recommend slapping on your runners and hitting the rugged outdoor terrain…but for those gym-goers, a treadmill works just fine.
A little fact for you, the American College of Sports Medicine states you can raise your metabolism for up to 24 hours post exercise by implementing a small adjustment in your routine. Injecting brief spurts of intense effort into your regular cardio effectively resets your metabolism to a higher rate during your workout. This causes an ongoing burn long after you have dried off.
For those who absolutely dread the thought of running, swimming is by far one of the greatest replacements. It’s an excellent way to work your entire body, and cardiovascular system. It increases your heart rate without stressing your body, it tones muscles, builds strength and endurance.
Swimming is the fourth most popular activity in the United States, and that’s because, given a pool, nearly anyone can do it, there’s little to no restriction. Suffering from arthritis, or any other minor physical injury – no problem, swimming places much less stress on the skeletal and muscular systems than any other exercise. It works your core, legs, glutes and back. Don’t just stick to one swimming pattern or stroke, mix it up to hit and focus on different muscle groups. Try the freestyle, breaststroke, butterfly, and others.
Working the entire body simultaneously is what makes swimming such an effective weight loss tool. As a matter of fact, swimming at a medium pace burns an average of 430 calories per hour. Crank the pace up, and you’re looking at 700 calories per hour – it’s by far one of the easiest ways to lose weight fast. If you’re capable of running, we recommend trading off between swimming and running during the week, otherwise, stick to swimming. You’re certain to see fast results.
Compound Strength Training
Compound strength training are moves that involve more than one muscle group as opposed to single exercises that only include one muscle group at a time. This strategy is key to losing weight quickly. You workout multiple body parts in one exercise. For example, a leg lift requires movement from the hips and focuses on building the outer thigh and glutes, another example is the side-step-squat, now you’re working the hips knees ankles, quads, hamstrings, biceps and many other muscle groups.
Since we will be focusing on multiple major muscle groups you can imagine what it does to your body and the rewards from doing so. By adding these intense movements it translates to larger volume of work in the same amount of time as your traditional singular movements. It helps burn the fat faster considering you have to levy more muscle groups to perfect your form.
There are several other compound strength exercises you should try, including bicep curls with dumbbells, barbell pullovers, and tricep extensions. Do twelve repetitions, and 3 sets, at least 3 times weekly. Working these exercises into your daily routine will bring you one step closer to losing that stubborn body fat.