What's The Quickest Way To Lose Weight?

The quickest way to lose weight safely and permanently is to eat right and exercise day in and day out.

I'm going to share a nutrition and exercise strategy that you can use to lose weight quickly. The first tip is...

1. Do a 45 min - 1 hour workout 6 days a week

Four days a week, do a 30 – 40 min superset workout followed by 20 – 30 mins of aerobics.

On the other days, do a 45 minute interval style aerobic workout.

What are supersets and what is interval training?

A superset is when two weight training exercises are performed one after another with little or no rest in between.

Craig Ballantyne's Turbulence Training fat loss program is based around supersets. Watch Craig demonstrate a superset in this 90 second video:

Craig's program is so effective for weight loss because it emphasizes supersets. Check out Turbulence Training here.

Interval training is simply alternating bursts of intense effort with intervals of lighter effort.

If you’re on a treadmill for example, you might jog slowly at 5.2 speed for 3 minutes, run at 7.0 for one minute, then back down to 5.2 to "recover" for 3 minutes.

Repeat the cycle until your time is up.

Intervals can be done no matter kind of workout you're doing and intervals can be adjusted for your fitness level.

On superset days, do your supersets first, then your cardio.

Here’s why…

When you weight train, your body uses glycogen (stored carbohydrates) for energy. If you do aerobics first and use up your glycogen stores, that leaves less fuel for the weights.

A superset workout followed by cardio will burn lots of calories during the workout and for hours afterwards.

Supersets will also help you build muscle. Muscle is your fat burning machine. More muscle equals more calories burned even when you’re just sitting still.

Don’t work out too long.

You might think that spending 2 hours in a gym is going to give you faster results.

Not true.

Limit your workout time to right around an hour and not much more. Too much exercise can lead to loss of muscle, injury, fatigue, increased susceptibility to illness or excessive connective tissue trauma.

Yep, sometimes less really is more.

2. Eat 6 times per day

Eating every few hours is one of the best ways to speed up your metabolism.

You should eat minimum four times per day. You may get slightly better results by eating up to six times a day.

Your body is like a furnace. Food is your coal. If you constantly throw coal into the furnace, your metabolism will continue to burn at high speed.

When I was a Personal Trainer, I met MANY overweight people who only ate two or three times a day.

When I put my clients on a five to six meal-a-day regimen combined with exercise, they were often stunned at the results.

Each meal should contain a mix of lean protein, starchy carbohydrates and fibrous carbohydrates (vegetables).

Bookmark my eating for weight loss article and read it later.

3. Avoid foods high in fat, simple sugar, and refined carbohydrates

These are weight loss sabotage foods.

Simple sugars means anything that ends in “ose” (glucose, sucrose, fructose, etc.) and most of the foods we would normally consider "sweets."

Simple sugars/sweets severely cripple fat release.

Eating sugary foods also leads to erratic up-and-down mood and energy levels and food cravings because of insulin spikes and blood sugar drops.

Refined carbs include white flour and bleached and processed grains.

You don't need to avoid all high fat foods. Salmon, nuts, and peanut butter are three examples of foods that are full of unsaturated "good" fats.

4. Count your calories

Fitness expert Tom Venuto says this:

“Keeping track of calories is just as important as keeping track of the deposits and withdrawals to your bank account.

If you fail to pay attention to your finances and you make more withdrawals than deposits, you would soon find yourself broke and in debt. It’s the same with your body, although in the case of calories, the reverse is true:

If you don’t keep track of your calorie deposits, you’ll soon find yourself with an overstuffed calorie account in the form of unsightly and unwanted body fat!”

- Tom is the author of Burn The Fat, Feed The Muscle.

Do you need to count calories to lose weight? Honestly, no. I dropped my body fat levels to single digits without counting calories. I did it by changing my eating habits.

However, I do realize that I would have lost body fat MUCH faster if I did count calories.

For instructions on counting calories see this article.

5. Lower your carbohydrates

Low carbohydrate/high protein diets can be great for fast fat loss.

I'm not recommending a low carb diet. Try carb tapering instead.

Simply eliminate starchy carbs from your last two meals of the day. You’ll eat protein, a fibrous carbohydrate and a source of essential fats.

Here are two examples of what a late day meal would look like:

1. spinach and chicken breast with a ½ tbsp of flaxseed oil
2. broccoli and salmon

This is a simple technique, but believe me you can see results quickly by using it.

6. Use free weights & compound movements

Avoid using machines when you weight train. Free weights recruit more muscle fibers. Two benefits for you:

1. You’ll burn more calories while you exercise.
2. You’ll build muscle faster. Since muscle burns fat, you’ll lose weight faster.

Free weights include barbells, dumbbells or anything else that’s not attached to a machine.

Compound movements are multi joint exercises. Multi joint exercises do the same thing as free weights - they recruit more muscle fiber, helping you build muscle faster and burn more calories from your workout.

Here's a long list of compound exercises for you to bookmark.

7. Train hard

It’s useless to have a good training program if you don’t train with intensity.

Follow a set routine, leave your cell phone in your car or in the locker room, and avoid conversations during your workout.

Don't half kill yourself, but work out at a 7 or higher on a scale of 1-10.

8. Follow a plan

Yes, you have to know what to do. Ultimately the quickest way to lose weight is to plan for it!

You need a workout plan and an eating plan.

Your workout plan should include three things:

1. The days you will exercise
2. The time you will exercise
3. The routine for that day

Your eating plan should include

1. Preplanned meals
2. The times you’re going to eat
3. The number of calories you’re going to eat

Your kitchen should always be stocked with healthy foods and healthy snacks.

9. Set a goal to lose weight

Weight loss can be very a big challenge. It may require a drastic lifestyle change and you have to stay motivated to succeed.

Setting a weight loss goal can help keep you motivated to consistently do what's necessary to drop those pounds.

There it is. Put all of these techniques to use and you will lose weight quickly!

Go from the Quickest Way To Lose Weight to the home page

New! Comments