How to Exercise to Lose Weight Rapidly

It is no secret that exercise and good nutritional habits are the keys to weight loss for most people. Some exercises are preferred when trying to lose weight rapidly. While working out with weights will burn fat, lean muscle gains are to be expected which result in less dramatic changes on the scale. Most exercise programs seeking rapid weight loss are based on cardiovascular activity instead of resistance training, to avoid gaining too much muscle mass.

Aerobic Exercise

Aerobic exercise is an effective way to lose weight rapidly according to Vanderbilt University. Aerobics get the body to convert the body’s fat into fuel and increases the metabolism to burn calories even after the workout is done. Fat burning can continue for up to several hours—the more intense the workout, the greater the extended calorie-burn period. Vanderbilt cautions that aerobics can cause some muscle gains, so the best gauge of the effectiveness of this exercise regimen is physical appearance rather than the weight shown on a scale. (See Vanderbilt University: Aerobic Exercise and Weight Loss )

Running

Running can burn a lot of calories in a short period of time and thus cause rapid weight loss. Muscle & Fitness Hers magazine states that an hour of running will burn from around 500 to 900 calories depending on the intensity and speed of the running, the runner’s body weight and other factors. The magazine suggests new runners start with a short walk/run program until your endurance builds up. This will prevent you from putting too much strain on your joints while giving you the confidence to go on longer runs. (See Muscle & Fitness Hers: High Calorie Burn )

Interval Training

University of New Mexico’s Chantal A. Vella, Ph.D. and Len Kravitz, Ph.D. state that regimens that incorporate short periods of high-intensity activity into moderate exercise routines are highly effective in burning calories. This is called interval training. To incorporate interval training into a running program, one trick is to pick a target in the distance, run to it at a fast pace and then slow down to a jog or brisk walk. Run at this slower pace for several minutes, then sprint again for 30 seconds or so before returning to the normal speed. Intervals can be included into aerobics, weightlifting and other fitness activities, and have been shown to burn more calories than regular exercise. (See University of New Mexico: Exercise Afterburn)

Written by Willie Pena. Willie is a freelance writer, artist, music producer and videographer. He has is also a martial artist and philosopher, and runs a website devoted to homeschooling and education called Homeschool Building Blocks.