You can perform many exercises to lose weight quickly. But without applying a good nutrition plan in addition to your exercises the results will be slow at the very best. At the worst, you could even put on more weight.
But let’s assume you have your nutrition licked, and you’re eating the right nutritious foods in the right portions, and have the motivation to keep it going.
Then the best exercises to lose weight quickly are aerobic exercises. That is, full body exercises that get your heart and lungs going for a relatively long period of time and burn off a lot of calories.
Having said that, any exercise is good exercise, whether it’s going for a gentle walk or a long run. Providing you remain injury free!
You hear quite often about a fat burn zone or aerobic zone. The general idea is that, if you keep your heart rate in the fat burning zone during your aerobic workout, then a greater proportion of your energy will be taken from your fat. On the other hand, if you creep out of the fat burning zone into the aerobic zone then a greater proportion of your energy will come from carbohydrates rather than fat.
But it’s a trade off. You burn more calories directly from your fat stores in the fat burning zone, but you burn more calories in a shorter period of time in the aerobic capacity zone. And at the end of the day, all you should care about is burning excess calories.
Think about the following . . . Say there were two absolute identical people. Same weight, same metabolism, same body composition, same everything. And they also ate the exact same meals every day, morning, noon, and night (and the same snacks in between).
The first person trained only in the fat burning zone, and by the end of the week had a calorie deficit of 3000 calories.
The second person trained only in the aerobic zone and they too also had a deficit of 3000 calories.
Which of the two do you think lost the most fat by the end of the week?
The answer is . . . they both lost exactly the same! The only difference is, the one who performed in the aerobic zone spent less time training throughout the week, because she was burning calories quicker! In the end, it doesn’t matter where your energy comes from the most during training, as eventually, as long as you are in calorie deficit, it will mostly come from your fat stores.
So, getting back on topic . . .
The Best Exercises To Lose Weight Quickly
Running, Jogging, hill walking, skiing, snowboarding, swimming, rowing, circuit training. Anything strenuous enough that you can perform for an extended period of time and can burn away at your excess calories.
If you are working hard, you won’t be able to exercise for as long, but you’ll burn off a lot of calories in a shorter period of time.
For example, you might be able to run 5 miles per hour for 60 minutes, or 8 miles per hour for 35 to 40 minutes. You’ll still burn about the same amount of calories.
And now this brings me to the ultimate in short, intense, workouts that are simply awesome for fat burning and your overall fitness as well. These are HIIT training workouts, or high intensity interval training workouts, and can range from only 10 minutes to 20 minutes (rarely more). Take a look at the growing list of HIIT workout routines, and copy or modify to suit your own needs and interests.
The basic principle of this training is that you alternate between short but very intense periods of activity with steady activity. This absolutely super charges your calorie burning and metabolism.
But have a good read through the article linked above.