What is the Fastest Way to Lose Weight?

Yuri Elkaim, BPHE, CK, RHN

"What is the fastest way to lose weight?"

Ah, the million dollar question. If I had a dollar for every time I have been asked that question, I'd have...well...a lot of dollars!

If you've read any of my other articles on losing weight then I may sound a bit like a broken record. The goal when looking to lose weight fast is to create a caloric deficit by expending (burning) more calories than you consume. Eat less, move more is the simple version!

 

Here's a simple mathematical way of looking at it:

Calories burned > calories consumed = caloric deficit = weight loss

Consider as well that 1 pound of fat equals 3,500 calories. Therefore, if your goal is to lose 1 lb per week then you'd need to create an average caloric deficit of 500 calories per day (500 calories x 7 days = 3,500 calories = 1 lb fat).

But what is the fastest way to burn those excess calories so that you can achieve a caloric deficit and eventually those extra pounds?

Losing weight fast boils down to exercising regularly and moderate eating healthy - it's as simple as that. Implementation though, is obviously more difficult. But it doesn't have to be.

Fitness Training to Lose Weight Fast

To burn calories you need to move, and you need to move often and intensely. Therefore, fitness training for weight loss takes the form of both cardio training and strength training.

Now, your cardio workouts should mainly consist of interval training because this method of training allows you to exercise at greater intensities for a longer period of time. Interval training not only greatly enhances your cardio fitness but it will burn tons of calories during and after workouts by raising what's called your excess post-exercise oxygen consumption (EPOC). Research has shown that just 20 minutes of intense interval training can raise your EPOC and metabolic rate for up to 20 hours after your workout!

The second component of your weight loss fitness training regimen is even more critical and often overlooked by most people who want to lose weight fast. This second secret ingredient is strength training. Strength training needs to be done at least 2-4 times per week if you're serious about losing weight and fast.

"How Does Strength Training Help Me Lose Weight Fast?"

Most people think that strength training equates to building big muscles. This isn't necessarily true if you follow the right exercise plan. The important thing to remember is that the more lean body mass (ie. muscle) you have, the more you increase your metabolic rate. Since your metabolic rate accounts for roughly 70% of your daily caloric expenditure, it would make sense to take the appropriate measures to enhance this aspect of your physiology, wouldn't it?

But rest assured that strength training doesn't only have to revolve around lifting weights. You can get a resistance workout by using your bodyweight. Bodyweight exercises like push-ups, pull-ups, lunge walks, squats, and wall sits are just a few examples. Over time, though, you'll want to progressively add some weight to your workout to prevent hitting a plateau. Your body will get accustomed to lifting the same weight over and over again, so the need to slowly but surely lift slightly heavier weights is paramount to your progression.

Strength training workouts are often the missing link in many peoples' weight loss programs. As such, here are 2 workout videos to give you awesome strength training workouts in less than 20 minutes!

Click Here!