Workout Tips to Lose Weight Fast
It is common knowledge that in order to lose weight you need to increase your heart rate. For most people, this means engaging in lots of cardio; perhaps running or cycling. This isn’t necessarily a bad idea. In fact, a healthy workout routine could include these exercises--but they cannot be done alone. Why? Because unfortunately cardio alone rarely works in a weight-loss routine. Why? Because cardio is only half of the equation.
The reality is, in order to lose excess body fat, you must gain muscle. This may seem counter intuitive, but building muscle mass will give you more fuel to burn fat. Therefore, if you want to look better, you should increase your build muscle mass. Here are some workouts that can help you do just that.
Kettlebells
This 18th century Russian invention has been growing in popularity in the fitness industry in the last decade—and for good reason. This bell shaped cast-iron weight extends the weight past the hand and makes it great for swinging motions. These types of movements combine cardio with weight training which not only helps incinerate fat, but also serves as a time saver. Using a kettlebell will ensure that your workout is fun and effective and will help you lose pounds in a flash.
Here are some Kettlebell Exercises to get you started:
1. Kettlebell Dead Lift
Keeping the kettlebell in one hand, lift the opposite leg slowly off the ground. At the same time, lean your torso forward until your entire body is perpendicular to the ground. Then return upright. This makes one rep. Complete at least 12 reps before switching to the other side. Complete at least 3 sets.
2. Turkish Get Up
This is a full body exercise. Start lying on your back. Bend the right knee and place the right foot on the ground. Place the left arm and leg at a 45 degree angle on the ground. Lift the right arm up with the kettlebell in hand. Push your right hip forward to as you roll towards the left side. Use the arm left arm to help you push your torso upwards. Keep the kettle overhead and use your right knee to push yourself onto your left elbow. Roll back down slowly with the kettle bell still overhead. This is one rep. Repeat 12 times.
3. Kettlebell Frog Squat
Begin with the feet hips distance apart and squat down until your butt is hovering over the back of your heels. Do not sit. Bend your arms as you hold the kettlebell slightly in front of your face. Push down into your heels until you are in a standing position. Then return to the squat. Repeat 12 times.
4. Kettlebell Squat and Swing
Begin in a Squat position with your legs slightly wider than shoulder width apart. Hold the kettlebell in both hands lean your torso forward and then push your hips forward. The kettlebell should swing up to be level with your shoulders. Return to the squat. This is one rep. Do 3 sets of 12.
HIIT
HIIT or High Intensity Interval Training is also among the newest fitness trends. The workout which comes out of the Japanese workout called Tabata. In a Tabata or HIIT workout, you workout at your maximum capacity for only four minutes. The goal is to push your body through its aerobic and anaerobic threshold. If done consistently over time, you can increase you anaerobic and aerobic capacity and resting metabolic rate. This means that you will keep burning calories (and sweating) after the workout. Because the workouts are so short, they are less likely to cause damage to your joints.
Here are some exercises that can be used in your HIIT workouts:
1. Burpees
Start upright with your feet shoulder width apart. Bend forward placing your hands on the ground. Jump your legs out into a plank. Do one push up. Jump your legs forward behind your hands. Lift your torso and jump up towards the sky. This is one rep. Repeat for 30 seconds, then rest for 10 seconds. Move on to the next exercise.
2. Tuck jumps
Start in a squat. Jump up and bring your knees into your chest. Hit your hands against your thighs. Return to squat. Repeat for 30 seconds. Rest for 10.
3. Prison Jacks
Much like a jumping jack, but keep your knees bent and your arms behind your head. Repeat for 30 seconds. Rest for 10.
4. High Knees
Run in place, but bring your knees into your chest. Continue for 30 seconds. Rest for 10.
Weight Lifting
And here it is--the one type of exercise that can guarantee quick fat loss. Much like HIIT workouts, adding muscle increases your metabolic rate. In turn, increasing lean muscle can stimulate fat loss throughout the day. Interestingly enough, excessive amounts of cardio can lead to a decrease in lean muscle mass. This is called a Catabolic State and describes the process of the body burning muscle for fuel instead of fat. This is exactly what you don’t want if you are looking to lose weight over time.
Here are some basic weight lifting exercises:
1. Barbell Squat
For increased intensity go to the aptly named squat rack. Load the barbell and add the appropriate amount of weight. If you are just beginning, you may just want to start with the bar and no added weight. Place the bell slightly below your shoulders. Lift up and step back away from the rack. Place your feet hip distance apart and squat down like you are sitting in a chair. Return upright and squeeze your butt tight. Do twelve reps.
2. Twisting Lunge
With a weighted medicine ball in hand, step your right foot forward bend down into a lunge and turn your torso to the right. Return your torso forwards and step back. This is one rep. Repeat 12 times.
3. Push Press
Perhaps the quintessential weight lifting exercise. Lean back on a bench grab the barbell at the ends. Push the bar off the rack and lower towards your chest. Push back out. Repeat 12 times.
4. Dead lift
Begin with the barbell on the ground with the appropriate amount of weight. Sit down into a squat position and grab the bar. Straighten your legs slightly, tuck in your abs and lift your torso upwards. Squeeze your butt. Lower the bar down to the ground. This is one rep. Repeat 12 times.
Add these exercises into your workout routine and you will be guaranteed to lose weight fast.