Before I reveal the crucial components necessary for an exercise program to produce quick weight loss results, it should be also addressed that most of us suffer from a "more is better mentality" of workouts. Over exercising, along with a severely reduced caloric intake only causes your body to burn out, and run at less than optimal efficiency; your metabolic rate suffers, and you find yourself exhausted and craving satisfaction and refuge with your favorite "cheat food".
Component #1) Commit to a proper warm-up
The combination of initial overenthusiasm and effort can lead many to jump right into a workout with the possible consequence of injury. How many more calories do you think you will burn if you are sidelined by a pulled hamstring or strained lower back? Nothing fancy here, just perform 5-10 minutes of calisthenic exercise such as brisk walking, jogging in place, push-ups, jumping jacks, sit-ups, etc. The goal is to increase the heart rate and break a sweat to set the stage for your body to withstand the demand of vigorous exercise.
Component #2) Strength training to build muscle
If your goal is to drop fat fast, then you should concentrate more on body composition instead of your bathroom scale. Frequent aerobic sessions may burn a greater percentage of fat calories during the session, but stimulating muscle breakdown creates an environment in the body that uses up fat stores during the repair process. You actually burn more fat calories over all due to the metabolic stimulation of strength training. Muscle requires calories just to maintain - RMR (Resting Metabolic Rate), is your body's true measuring stick of fat burning. You can achieve this effect with as little as 20 - 30 minutes, 3 times a week.
Component #3) Incorporate cardio for maximum fat burning
Studies prove that cardio burns more calories and fat overall than dragged out sessions of aerobics. Cardiovascular exercise is considered to be more intense in nature, and therefore requires less time to complete a session. By keeping your target heart rate in the optimal 65-80% range of your maximum heart rate, you burn greater calories over all, while stimulating your metabolic rate to use up greater fat reserves post workout. Intensity is the key to achieving this effect. Always consult with your doctor for clearance to engage in intense exercise.
Component #4) Remember to stretch to stay limber
A properly constructed exercise program is never complete without including stretching. Strength training can cause muscle stiffness and over time can reduce your muscles' range of motion, leading to a compromised functional motor capability. Avoid this scenario by stretching for 10-15 minutes after each workout. Added benefits include enhanced muscle recovery, and relaxation. Great stretching exercises such as yoga, or Pilates exercises can provide the improved benefits of greater balance, posture, and sense of well-being.
Component #5) Use everyday activities as an exercise excuse!
Everyday activities can provide precious moments of opportunity to further our fat burning results. Why not park an extra block or two from work and walk briskly to ramp up our calorie burning? Avoid the elevator, take the stairs! Cleaning house, raking leaves, shoveling snow, playing with your kids, etc.. provide crucial calorie burning moments. Studies have proven that the calorie burning benefits of exercise is cumulative; you can receive the equivalent effect with 30 minutes performed straight or broken down into 3 sessions of 10. It is all about getting it IN!
If you apply these components to your exercise program, you will find that proper exercise requires minimal time from your daily grind. You will have greater energy and vitality, which will allow you to reap the weight loss rewards that come with regular and consistent exercise.
Losing weight and keeping it off does not have to a struggle. To get more tips on how to lose fat fast without starvation or excessive exercise, visit my blog at http://hyperfatloss.blogspot.com/
Article Source: http://EzineArticles.com/?expert=Omar_Ugalde_Munoz
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