Weight loss is a challenge for most people, but this does not mean that you cannot lose weight.
Losing the pounds basically depends on two things – your diet and how you structure your workouts.
When done correctly, your workout plan will surely aid in losing the extra fat. Remember, one thing is certain: Whether you exercise in the morning, afternoon or at night, you are doing something wonderful for your body and mind.
There are many workout secrets that can help you reach your goal successfully, and you just need to stick to the secrets.
Here are the top 10 workout secrets to lose weight fast.
1. Warm Up Before Exercising
Before you start any workout session, it is important to warm up. A short warm-up session before exercising will promote blood flow throughout the body, including your muscles; stretch out any rigid muscles; allow the heart ample time to adjust to the body’s increasing demand for oxygen; and significantly reduce the risk of injuries.
According to a 2010 study published in the Journal of Strength and Conditioning Research, warming up before exercising improves performance.
A warm-up session of 10 to 20 minutes can make you even more active after the gym, which will increase the overall amount of calories your body burns.
A warm-up session can consist of 5 minutes of jogging, 5 minutes of brisk high-knee marching and 5 minutes of toe-reach stretch exercises, hip-flexor stretch exercises and side stretch exercises.
2. Start Your Day with a Workout
If you are serious about losing weight, be an early bird and do your workout in the morning.
The increased metabolism will give you more energy throughout the day and also promote calorie-burning. You will burn more calories if you indulge in a regular workout before having your breakfast.
A 2010 study published in the Journal of Physiology shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during a test period involving a hypercaloric, fat-rich diet.
Also, 20 minutes of moderate aerobic exercise in the morning improves concentration, reading comprehension and cognitive function.
Make a commitment to get out of bed a little earlier than usual to enjoy faster weight loss along with better cardiovascular health.
3. Add Variety to Your Routine
For the healthiest exercise routine and to get the best results, diversify your workouts.
When you do the same exact workout every day, your body gets used to it. Over time, things become easier for you, making you burn fewer calories than before.
This is why experts recommend performing different exercises, doing familiar exercises in a different order and incorporating a new fitness prop into your routine.
Variety also prevents you from getting bored with your routine, which is one of the reasons people don’t stick to an exercise plan.
A 2016 study published in the Journal of Behavioral Medicine reports that variety in exercise is an efficacious method for facilitating greater exercise adherence behaviors in previously inactive people.
A perfect workout plan should have five key elements of fitness training. These are aerobic exercise, strength training, core exercises, balance training and stretching.
4. Break Up Workouts throughout the Day
The Centers for Disease Control and Prevention says that several short workouts throughout the day are just as effective as one long workout.
A 2011 study published in Clinical Physiology and Functional Imaging suggests that the repetition of 10 minutes of moderate exercise can contribute to greater exercise-induced fat oxidation than a single 30-minute bout of continuous exercise.
So, if you do not have the time and patience to exercise for 30 to 60 minutes straight, you can break up your workout into 10-minute sessions done 3 to 6 times a day. For instance, you can try a quick cardio session in the morning, a brisk stroll during your lunch hour and an after-dinner strength session.
No matter how you break up your workouts, make sure to perform at least 2 hours and 30 minutes of physical activity weekly.
5. Do Not Be Lazy on Weekends
Although you are supposed to take a break from your workout 1 or 2 times a week, that doesn’t mean you are allowed to be lazy!
When you are serious about losing weight and you are making efforts to exercise during the week, don’t allow weekends and traveling to spoil your efforts by becoming lazy?
In fact, being a couch potato on the weekends may be even worse for your weight than working at a desk all week.
There are many ways to keep physically active. For instance, you can enjoy swimming or cycling with your family members and friends. Even 1 hour of gardening or household chores can keep you physically active during the weekends.
Similarly, when you are on a vacation, take advantage of the gym in your hotel. You can also take a walking tour of the city or rent a bike and explore the place.
6. Incorporate Weight Training
To lose weight, you must try lifting weights with more reps. It will help burn fat as well as build muscle. The more muscle you have, the more calories your body burns after you leave the gym. Muscle tissue requires more calories to maintain than fat.
Weight training also keeps your muscles in shape and provides you with a well-toned body. It even reduces belly fat.
A 2013 study published in the International Journal of Cardiology reports that high-intensity resistance training induces faster belly fat loss than cardio activity alone.
A 2015 study published in Obesity (Silver Spring) reports that among various activities, weight training had the strongest association with less waist circumference increase.
Weightlifting can also reduce your risk of diabetes, prevent back pain and even help fight depression.
Adding weight lifting to your regular exercise routine is easy. Around 30 minutes to 1 hour of weight training a few times a week is plenty.
7. Crank Up the Music
Try listening to upbeat music during exercise to help you work harder and enjoy both the workout and the music more. In fact, loud and fast music can help improve your athletic performance.
A 2009 study published in Journal of Sport & Exercise Pschology reports that fast, loud music enhances optimal exercising on a treadmill until you reach exhaustion levels.
Another 2008 study conducted by Brunel University highlights a strong connection between music and cardiovascular exercise performance.
Later, a 2010 study published in the Scandinavian Journal of Medicine & Science in Sports found that healthy individuals performing sub-maximal exercise worked harder with faster music as well as chose to do so and enjoyed the music more when it was played at a faster tempo.
Also, listening to your favorite music will make your workout session more enjoyable and fun-filled.
So, the next time you plan to exercise, listen to rock and roll or other upbeat music.
8. Exercise with a Group
Nowadays, almost everyone is getting involved in group exercise, whether in a warehouse, in a park or at the gym.
There are many benefits of working out in a group. First of all, it keeps your motivation level high. You will be more motivated to wake up early if you find an older person coming to the gym daily for workouts. And when you notice a younger person doing all the exercises with ease, you will be motivated to improve your fitness level.
Exercising in a group will hold you accountable to improve your performance level. Plus, you get time to be socially active, which is also important for your overall wellbeing.
Whether you like running, walking or bike riding, you will surely find a group interested in the same activities as you.
9. Take a Midday Power Walk
It is good to start your day with some exercise, and it’s even better to take a power walk after having your lunch to beat a midday slump.
In fact, as little as 20 minutes of brisk walking can give your energy level a boost. This type of low-intensity aerobic exercise activates brain chemicals like dopamine and serotonin, which in turn improve your energy. Besides, that little break from work helps you digest your meal as well as aids in burning some of the calories.
A 2015 study published in the Scandinavian Journal of Medicine & Science in Sports reports that lunchtime walks improve enthusiasm, relaxation and nervousness at work. This may even have broader implications for public health and workplace performance.
So, the next time you are working in the office, keep your metabolism revved up by getting up from your desk chair and getting into the habit of taking small walking breaks.
10. Try Tabata Training
Any kind of workout that gets your heart rate up will surely burn calories. In fact, more calories will be burned if you pick a cardio routine that engages multiple muscles simultaneously, such as Tabata training.
Tabata training will help boost your metabolism and aid in burning a whopping 13.5 calories a minute.
Almost any activity can be done in a Tabata-training style. However, a typical Tabata workout includes 4 exercises: push-ups, squats, jumping rope and crunches. The protocol consists of performing 20 seconds of work at an all-out pace, followed by 10 seconds of recovery. You repeat the cycle 8 times.
- Schedule your workouts into your daily planner the same as if it were an important business meeting.
- Running is also an excellent workout for your body and helps you lose weight fast.
- Never force yourself to do an activity you dislike, as there is a high chance of not sticking with it.
- When you’re trying to lose weight, remember that the scale can be deceiving. You can be shedding inches while remaining the same weight.
- If you’re at a total loss as to how to begin a fitness routine, have an injury or other health issues, considering getting help from a personal trainer.