Posts Tagged ‘lose weight quickly’

How Much Weight Can You Lose in a Month?

January 30th, 2011

Copyright 2011

Determining how much weight you can lose in a month can help you to create a successful weight loss plan.To answer the question, “how much weight can you lose in a month?”, you should understand several things. With the pressures out there to lose weight mounting—every face smiling at us from magazines, billboards and TV screens seems to be thin and glowing—the idea of losing weight can seem to be more urgent than ever. You may be asking yourself just how fast you can lose that weight. The important thing to remember is that by skimping and cutting corners, you’re just doing a disservice to yourself; you don’t want to attempt a crash diet that could leave you gaining weight back, losing energy, or worse—unhealthy. So here are some things to keep in mind.

First, the more muscle you have, the faster your metabolism, and the faster you will lose weight. This is why it is so beneficial to include regular weight lifting sessions along with aerobic and cardio routines in an exercise regimen. Building muscle mass will make you burn calories more quickly and efficiently, which you will do during vigorous cardio workouts.

Second, it is generally accepted that 3500 calories is the equivalent of a pound of weight. This means that for every 3500 calories you eat that you don’t burn off in activity, you put on a pound. And, conversely, every 3500 calories you burn away during exercise should theoretically result in a pound of weight lost.

If want to determine how much weight can you lose in a month and you decide to attempt to lose weight by changing only your diet, it will be possible, but difficult. How much weight you lose will depend on how drastic of a change you undergo—for example, if you have a regular diet of fried foods, a vegan diet is a drastic change that may result in a great deal of weight loss; it all depends on how many calories you can safely cut out—every 3500 counts. Weight loss will also depend on how quickly your metabolism adjusts, so you may need to vary your intake of calories to keep your metabolism “on its toes”.

Exercise is an important component of any weight loss plan.Conversely, if you attempt to lose the weight by exercise alone, consider that 3500 calories equates to around five or six hours of exercise. If you work out once a day, that translates to about a pound a week, or about four pounds in a month. And that’s only if you stick to your schedule religiously and get your heart rate up consistently.

The most effective way to lose weight quickly is to combine both diet and exercise for the maximum burn of calories. If you can cut 3500 calories out of your diet per week—reasonable, especially if you limit yourself to between 1200 and 1800 calories a day—and burn 3500 per week in exercise, that equates to about two pounds a week. You could always burn more than that, but you have to remember to stay safe!

So if you’re wondering how much weight can you lose in a month, know this: if you are dieting and exercising safely and effectively, you should lose about 1-2 pounds a week, and around 10 pounds a month. Don’t rush it! You’ll see results soon.

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Lose Weight Quickly With High-Intensity Interval Training

November 7th, 2010

Copyright 2010

High Intensity Interval Training can be an attractive exercise option.Ideally, any plan to lose weight quickly should include both diet and exercise. Most experts in the nutritional health field agree that it’s simply impossible to lose weight permanently and successfully without the proper diet, citing studies such as those conducted by the Loyola University Health System, which showed that thinner women did not necessarily engage in higher levels of activity.

However, while a proper diet may be the primary driving force behind weight loss, exercise should not be neglected, as it provides health benefits in addition to calorie-burning properties that make it so popular with dieters who want to lose weight quickly.

When people think of “exercising” they typically think of cardio, or exercise specifically intended to increase the heart rate and keep the cardiovascular system healthy. The rigorous physical activity involved in a cardio workout causes the body to use up quite a bit of energy, thus promoting a caloric deficit that leads to weight loss.

The cardio workout of a typical dieter can last 30 minutes or even an hour. These long workouts can easily be incompatible with the fast pace of modern living, so dieters sometimes find themselves unable to spend as much time on cardio as they’d like.

Fortunately, there is an alternative to these long workouts: high-intensity interval training is a type of cardio that focuses on short bursts of physical effort rather than the drawn-out pace of typical cardio exercise.

A high-intensity interval training (HIIT) exercise is composed of several different stages. A warm-up exercise at a moderate rate of exertion starts out the workout, but it soon diverts from a typical cardio workout by introducing “sprint” sections of extreme exertion.

For example, in an HIIT running workout, the runner would start at a moderate warm-up pace for a few minutes before launching into a full-on sprint, often at the limit of his or her abilities. The sprint, or interval, is maintained for a set period of time, typically 15 or 30 seconds. The runner then returns to his or her previous moderate running speed to “cool down.” After a set amount of time, the runner sprints again, and so on. This cycle is usually repeated 6-8 times followed by a “cool down” period of moderately intense activity for a few minutes. Beginners will likely find themselves unable to complete more than two or three intervals as the exercise can be quite demanding.

Your overall weight loss program may benefit from High Intensity Interval Training.There are several documented benefits to HIIT that make it preferable to regular cardio, including providing an extra edge to those looking to lose weight quickly. A 2001 graduate study at East Tennessee State University found that HIIT increases resting metabolic rate for 24 hours after the workout is completed. This means that although the body is no longer engaged in heavy physical activity, it continues to burn energy at a higher rate than normal. This increase in metabolic rate does not occur with traditional cardio, or at least not as drastically. The extreme physical exertion that HIIT requires also means that exercises can be completed in a far shorter amount of time with similar results, and HIIT appears to preserve muscle mass more than traditional cardio exercise.

Anyone who is looking to lose weight quickly should carefully consider his or her options in both diet and exercise. Diet is the most important factor in weight loss, but exercise should not be discounted, and for those looking to give themselves an extra edge in their journey towards weight loss, HIIT is a good option that will speed up weight loss without monopolizing too much of the dieter’s time.