Exercise to Lose Weight Quickly
There is a debate these days about what types of exercise are the best to lose weight. Some people think weight training and others think it is cardio. Could there be a third answer?
It is true that a larger mass will burn more calories at rest. That means that large and overweight people will burn more calories than smaller people. Larger people will also burn more calories doing the same exercise as a smaller person.
So how does weight training help you? It helps you to get a larger mass. As your muscles grow so does your mass and that will increase your metabolism.
Weight training is best when performed two to three times per week interspersed with cardio training. You should do 8-12 reps and do at least 10-12 exercises each time you weight train. This is recommended to be fit. If you want to be massive or get a certain defined look, a greater amount of work will be required.
Not all cardio is the same. Some exercises, like walking, don't use the upper body all that much. You will burn a lot more calories during the workout if you choose the right exercise. Step aerobics and swimming tend to burn a lot of calories because so much of the body is moving. Biking and running can also burn a lot of calories; especially if done vigorously. Some people prefer to do interval training that requires short bursts of serious effort. The interval training tends to greatly increase the calories burned. You might want to check out a calculator to see what some of the activities you are doing might burn in calories. Here is a link to one. http://www.prohealth.com/weightloss/tools/exercise/calculator1_2.cfm
As a general rule, you are doing great if you can burn 500 calories per session. Most people are only able to burn around 200-350 calories per workout. If you burn 500 calories per workout, then you will lose one pound per week (7*500=3500).
You should do at least 30-60 minutes of cardio on most days. If you have the time, get closer to the sixty minutes than the thirty. You can split the cardio up if you do it consistently for ten minutes. For example, if you walk the kids to school and it takes longer than ten minutes you can count that as part of your cardio for the day. It is important to build cardio into your daily routines. One of the largest problems with exercise is that it is hard to always get out to the gym.
Do What You Will – The Third AnswerUltimately, losing weight is about making lifelong changes. That means that you need to find something you can stick with for a long time. Many people get bored at the gym or find an exercise too difficult to stick with. Many personal trainers recommend to perform daily exercises that you think you can stick with forever. If you like to run, do it. If you like to go for walks, do it. Some people like to ski in the winter and swim in the summer. Find something that works for you. Finally, if you build the exercise into your normal daily routine, than you will also be much more likely to stick with it. If you walk to school every day, that could be a lot of your exercise right there.
Weights or Cardio
Cardio is, without a doubt, the best way to burn calories. Weight training will increase mass, but it will take a long time to gain mass and the effects will be rather minimal. Over time, you will have the best outcome from doing cardio and weight training together. You should do cardio at least 30-60 minutes almost every day and then some weight training two to three times per week in addition. Sure it sounds hard, but you can do it. You have to keep in mind that less than one third of the US population is the proper weight. There is a reason almost everyone is overweight or obese.