Exercises for the Fastest Way to Lose Weight
| The fastest way to to lose weight is to include exercise into your weight loss plans. You need to have a good diet plan to follow and a good exercise plan. There are many good diet plans available online that you can start using immediately. Your exercise plan needs to consist of strength training and aerobic exercise. When you strength train you will want to hit every major muscle group in your body. Here is a great beginner exercise program to follow for the first 4 – 6 weeks of your weight loss program.
It is always important to do warm up exercises first. You should first do some stretching exercises to loosen up. Then use some light dumbbells and go through the routine to hit evey muscle group to prepare it for more strenuous exercise. It is important to get you body moving and to raise your heart rate. This will prepare your body for the demands of weight training and it will decrease your chances of injury.
Now let me discuss in more detail each of the exercises. |
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| Push-ups (chest, shoulders, triceps)Put you hands on the ground a little wider than your shoulders and push your self up extending your arms, slowly lower yourself back to the ground until your chest almost touches the ground. Keep your back and knees straight the whole time. Do as many of these as you can. If you can not do push-ups try doing them with your knees bent and your weight resting on your knees instead of your feet. Use the knee push-ups until you have gained enough strength to do regular push-ups. |
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| Dumbbell Row (back, biceps, rear shoulder)Begin with your arms hanging down in front of you and your knees slightly bent and your back straight. Then pull the dumbbells up towards your body until your elbow extends past your body and the dumbbells are at the side of your chest. Then slowly lower the weight back down and repeat. |
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| Dumbbell Shoulder Press (shoulders, tricep)Sitting with your elbows bent and the dumbbells about ear high, slightly in front of your shoulders, press them over your head. look straight ahead and maintain good posture. Lower the dumbbells back to the starting position and repeat. |
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| Tricep Kickback (tricep)Grip the dumbells with palms facing your body and pull them up to your chest, just like if you were doing the dumbbell row, this is your starting position. Then slowly straighten your arm until it is straight behind you. Then slowly bend the elbow until the weight is back to the starting position and repeat. |
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| Alternating Dumbell Curl (bicep)Grip the dumbbells with an underhand grip and let them hang to the side of your body. Keep your elbows against your body and bring the weight up towards your chest then slowly lower it back down and do the same with your other arm. One rep consists of doing one rep for each arm. |
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| Dumbbell Squats (glutes,hamstrings, quadriceps)Stand straight up with your arms at your side and holding dumbbells palms in. Your feet should be pointing straight ahead with your feet shoulder width apart. Your arms should not move during this exercise. Then squat down as if you were going to sit down on chair, keeping your back straight and continuing to look straight ahead. You want to squal down untll your thighs are parallel to the floor. |
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| Abdominal Crunch (Abs)Lie on your back and place your hands behind your head, bend your knees and put your feet flat on the floor. look straight up towards the ceiling during this exercise to maintain good form. Slowly raise your upper body towards your knees and then slowly lower you body towards the floor, don not lay all the way back down until you have completed as many reps as you can. |
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These exercises should be performed 3 days a week with a day for recovery in between. The days where you are not doing the strength training should be used for cardio training. Good examples of cardio would be to spend 20-30 minutes on a Treadmill or Elliptical Machine. You will need to get your heart rate up and sweat for the maximum results and quick weight loss.This is how your exercise plan should look each week. If you want to lose weight quickly you need to do both cardio and strength training every week. You will also need to adjust your diet and control your calorie intake. That information will be covered in a different article.
| Monday |
Strength Training |
| Tuesday |
Cardio |
| Wednesday |
Strength Training |
| Thursday |
Cardio |
| Friday |
Strength Training |
| Saturday |
Cardio |
| Sunday |
Rest |
Really the fast ways to lose weight are diet and exercise. Just make sure you include weight training in your exercise because although cardio exercise is important strength training is a very important weight loss exercise. The more lean muscle you have the better your metabolism and the easier it becomes to lose weight fast.
Do not get discouraged if you don’t seem to be losing weight immediately because you may be will be putting on muscle and toning your body. It may not be visible right away because it could be covered by a layer of fat. That is ok because if you continue this plan you will notice that once you have more muscle that your body will become a fat burning furnace and all of a sudden you will begin to lose pounds fast. Don’t weigh yourself every day, just do it once a week at most. If you do miss a few workouts or do a little binge eating don’t let that stop you from continuing this program. We all error and sometimes we even need to take a little break, just get your butt back in gear if it happens. |
