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How to Lose Weight Fast with Exercise

Take the Exercise Quiz Below and Test your Knowledge

If you’re looking to lose weight and keep it off, the first step is to maintain a healthy, calorie-conscious diet. But what if you’re looking to lose weight fast, without having to resort to crash diets? Fast weight loss can be achieved without having to starve yourself—but only by combining your new healthy eating habits with regular exercise. The physicians at The Center for Medical Weight Loss, the largest network of weight loss physicians in the US, have put together a starter’s kit of essential facts about exercising to lose weight. After you’ve read through the fundamentals, take the quiz below and see if you’re already a pro on how to lose weight fast with exercise, and manage your weight once you reach your goals.

Before you begin to exercise for weight loss, those with any doubts about their physical capabilities should be sure to first check with their doctor.

How to lose weight fast with exercise

Aerobic exercise, also known as cardiovascular exercise, is the best exercise to lose weight by burning fat calories efficiently. Swimming, running, brisk walking, cycling, and skiing are all great aerobic workouts for burning fat calories effectively. But even when you’re not working out, it’s important to keep yourself moving through the day. Even small things like taking the stairs instead of the elevator, parking farther away than you normally would, or periodically walking around the house can help jump-start your metabolism and keep those calories burning.

Always keep in mind this basic rule: The more you move, the more calories you burn. Exercising builds muscle and burns calories. And because muscle cells burn calories faster than fat cells (ten times more, in fact!), the more muscle you have, the more calories you shed, even at rest.

The importance of  building muscle mass

Lowering your fat percentage while building muscle mass is key to keeping weight off in the long-term. Physician weight loss programs like the ones at The Center for Medical Weight Loss use body composition analysis technology to track whether an individual is building muscle mass, and not just losing water weight, or worse, losing muscle, which can happen in many situations.

Plan your workouts in advance

Without a set schedule, it will be too easy for you to put off a workout until the next day, and then the next, and on and on … Instead, find times during each week that you know you can devote to working out, and stick to them.

Some people enjoy the solitude of exercising alone; for them, it’s a “me time” escape from their hectic schedules. It’s fine if you prefer working out with a friend or partner instead, but don’t make your friend’s presence a prerequisite. Stick to your workout schedule whether your friend is there or not.

Exercise 30 minutes or more, three or more times a week

Exercising regularly is crucial to effective weight loss— that means at least three times a week. Try to use all of the large muscle groups —arms, legs, and back— on a continuous basis. A good aerobic workout can burn serious calories. For instance, an average 150-pound person walking at 3mph for 1 hour will burn 320 calories, while jogging at 5 ½ mph will burn 740 calories.

Keep in mind that if you are already used to frequent exercise, you may have to increase the intensity or frequency of your workouts to burn fat; however, don’t work out so hard that you don’t want to do it anymore. The best exercise to lose weight is one you enjoy enough to stick with it over time.

Exercise Quiz: Answer either True or False to the following:

  1. To lower your fat percentage with aerobic exercise, it is essential to work out as hard as possible to maximize your heart rate.
  2. Aerobic exercise (running and movement) is always more effective than anaerobic exercise (weights and resistance training) in lowering your fat percentage.
  3. Some people have great success lowering fat percentage by doing only anaerobic exercise (weights and resistance training) without restricting calories.
  4. Some individuals have great success in lowering their fat percentages only by doing aerobic (cardiovascular) exercises.
  5. Most people can maintain significant weight loss with good diet habits only, and exercise to lose weight is usually not necessary.

Find out the answers to the exercise quiz by clicking this link. Good luck!