Gaining weight fast is easy. Losing it, that's a little more time-consuming and complicated. Here are some tips on how to lose weight fast.
First, you need to determine how much weight you need to lose. Then set a reasonable time frame for specific amounts. Don't set completely unrealistic goals like 10 pounds a week. It is possible, but it is also incredibly unhealthy. The only people that do this are wrestlers. Something like 1 or 2 pounds a week is much more doable and safe. But losing pounds isn't the only factor.
You also need to realize that pounds don't exactly determine how much healthier you're getting. If you wake up 5 pounds lighter, it doesn't mean that you are that much closer to your goal. It just means you burnt the food you ate for dinner off in your sleep. A more accurate measurement of your progress is determining your body fat percentage. Make sure that you also set a goal in this. Just don't set one that is too unrealistic. Now, tips on how to lose weight fast.
Doing sprint intervals is a great way to torch calories and fat. Not only during the workout but for hours after it as well. Contrary to popular belief, running at a low intensity for a long time does not burn fat very quickly. Running at a much faster pace will cause your body to burn more calories to meet the energy needs. But not only do you burn a lot of calories in a much shorter time, allowing you to do other things, your body is also in an increased fat-burning state. For both the workout and for several hours afterward. Much more effective than running for miles.
Here is a sample sprint interval workout:
-Dynamic Warm-Up (15 minutes, make sure you're nice and warm)
-Sprint at full effort for 30 seconds
-Take a 30-second rest
-Sprint at full effort for 30 seconds again
-Repeat this for 20 minutes
You can adjust the times as you progress. Moving up to 60-second sprints with 60-second rests. Then 2-minute sprints with 60-second rest. Also, increasing the time of the workout from 20 minutes to 30 or more.
Clean Up Your Diet
You can run as fast and hard as you want. If you don't eat healthily, you will never get to where you want to be. Simple as that. Start by writing up a meal plan for each week. Then determine roughly how many calories you are eating each day. Then aim to decrease that amount by 200 to 500 calories each day.
Here's a sample of how it works:
3,000 calories per day currently
Decreased to 2,500 calories per day
Over a week, that is a deficit of 3,500 calories.
A deficit of 3,500 calories over a week will equal one pound lost. Plus, the fat burning from the intervals.
Do sprint intervals 3 times per week, and start eating healthy. You'll be on your way to a fit, lean body in no time. As for motivation, currently, 60% of America is obese. Do you really want to be part of that statistic?