stack of dumbells at gym

Exercise and Weight Loss

It does not matter if you have told yourself that you’re going to lose weight because this time things are going to be different. If this is not your first attempt to lose weight it is important for you to look back on what prevented you from achieving that goal. Losing your extra weight is not hard but will require consistency and dedication. Exercise for weight loss for female and males has no differences other than the amount of weight you would be using.

The most important factor in determining your weight loss is diet. Getting out and exercising will only get you so far if you’re not eating healthy. You will have to first determine the amount of calories you should be eating to meet your goals. Try are Calorie calculator to determine how many calories you should be consuming. After finding out how many calories you need you need to log everything that you are eating to make sure you do not overeating. Use our calorie counter to make sure you are eating the proper amount of calories each day.

Sticking to a diet can be challenging for many people. It has been shown that people who schedule a cheat day every 1 to 2 weeks are able to follow through with proper eating for longer than those who try to never cheat on their diet. Remember you can cheat on your diet 1 time a week do not overeat any other time.

Ensure you are eating the proper amount of protein. Protein will be required for you to meet your fitness goal. The rule of thumb is to use the weight you would like to reach and multiply by 1.2 to determine the amount of grams of protein you should be eating. For a better understanding of your protein requirements check out our article on how much protein should a woman eat or how much protein should a man eat

According to the Weight-Control Information Network, you should get 60 minutes of exercise most days, for at least four days a week to lose an adequate amount of weight. You can break the 60 minutes up through 6 10 minute, 3 20 minute, 2 30 minute sessions throughout the day. Consistency is very important to reach your goals. Make sure you are performing 60 minutes of exercise at least 4 days a week. If you are able to do more than 4 days a week you will see much better results for your weight loss.

Exercise for Quick Weight Loss

To get the best results you can you should be doing compound exercises with a heavy weight and utilizing Progressive overload. Compound exercises will allow you to move the most weight and burn the highest level of calories. Lifting heavy will also boost your metabolism allowing you to burn more calories throughout your day.

  • Compound Exercises You Should Perform

  • Bench Press
  • Squats
  • Deadlift
  • Bent over Rows
  • Pull Ups
  • Chin Ups
  • Overhead Press (Shoulder Press)
  • Stiff Leg Deadlift

To really boost the amount of calories you are burning in a day, try performing heavy compound exercises in the morning and performing a HIIT Routine in the evening. But be warned performing heavy lifts and HIIT training on the same day is exhausting and requires good sleep and eating habits to recover from.

If HIIT (high intensity interval training) is new to you check out our HIIT HOW TO guide. HIIT is one of the best fat burning workout routines and will produce great results in the least amount of time.

Exercises for Quick Weight Loss at Home

If you want to start working towards your weight loss but don't want others to see what you are doing its possible to perform many fat loss exercises from in your home. Just make sure you find an area with enough room for you to swing your arms and legs without hitting any obstacles.

For the best results we suggest that you make a High Intensity Interval Training routine. This can be something as simple as running on the spot.

  • Perform these Exercise For Quick Weight Loss In Home

  • Push Ups
  • Burpees
  • Jumping jacks
  • Skipping
  • Bodyweight Squat
  • Jump Squats
  • Running on the Spot
  • Sit Ups
  • Light Exercise for Weight Loss

  • Walking
  • Swimming
  • Bicycling
  • Yoga
  • Tai Chi
  • Low Intensity Form of Dance
  • Jumping Jacks

Remember to maximize your weight loss you have to focus on exercising and improving your diet. Make sure you are consistent and in no time will see great results.

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