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Losing weight is tricky. For most people, it takes time. But if you are looking to shed a reasonable amount of weight, around one to two pounds, in a short amount of time, you will need to make adjustments to your diet, your lifestyle, and commit to daily exercise. Focus on losing weight in a healthy way within one week, and avoid not eating or over-exercising. Studies show that shedding weight gradually leads to more sustainable weight loss and a healthier lifestyle.
-Doing Daily Exercise
Commit to a seven day exercise plan. Most exercise plans recommend working out for five days of the week and taking two days to rest. Depending on your current fitness level, you may want to commit to doing light exercise every day or more intense exercise every other day. Rather than overdo your workouts, focus on being consistent and sticking to an exercise plan that is realistic and specific to the needs of your body.[13]
Create a workout schedule so you are exercising at the same time every day. This could be every morning at the gym before work, every other day during lunch, or every night several hours before bed. Look at your schedule for the week and pencil in workout time so it is part of your day and you cannot miss it or forget about it.
Warm up with light cardio. Start every workout with light cardio as you never want to stretch or put stress on cold muscles.
Do a light five to ten minute jog in place. Use a jump rope and jump in place for five minutes. Or, go for a ten minute run to activate your muscles and break a sweat.
Stretch after you warm up with cardio and at the end of your workout. It's important to stretch your muscles after your five to ten minute cardio warm up so you do not injure yourself while doing high intensity exercises. You should also stretch for five to ten minutes at the end of your workout. Stretching will keep you from pulling your muscles or harming your body.
Do basic leg and arm stretches so your bigger muscles are warmed up and ready to work during your exercise routine. Practice lunge stretches, quadricep stretches, calf stretches, and butterfly stretches.
Do high intensity interval training (HIIT). HIIT is an exercise program that alternates intense exercises with short intervals of recovery or rest. This type of exercise will help you burn fat fast. High intensity exercises force your body to use the sugars in your body and allows you to burn fat faster than low intensity workouts. You will also use stored body fat during the recovery phase, which will reduce your stored body fat. You can perform HIIT exercises with gym equipment, or an exercise mat and a few free weights. There are several popular HIIT programs, including
The Beach Body Workout: This twelve week HIIT program only takes 21 minutes, three days a week, and is designed to help strengthen and sculpt your body, while also shedding weight. The program targets specific areas of your body, such as your arms and abs, and integrates cardio and stretching. After week one of the program, you will start to notice a leaner look and stronger muscles.
The 25-Minute Sprint Fartlek Workout: “Fartlek” means “speed play” in Swedish. This type of HIIT program combines continuous training with speed intervals. You control the intensity and speed of each interval, so the training can feel spontaneous and engaging. This program focuses on cardio training, where you walk, jog, or sprint for set amounts of time.
The Countdown Jump Rope Workout: To do this interval workout, all you need is a stopwatch and a jump rope. Start by trying to jump for two straight minutes, then rest for two minutes, and jump rope again for 1.5 minutes. Then, rest for one and a half minutes and then jump rope again for one minute, and rest for one minutes. Finish with jumping rope for 30 seconds. Rest for three minutes and then repeat the intervals one to two more times.
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