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The number one training method the experts turn to again and again for weight loss: interval training. What's that? Any form of exercise where your heart rate spikes and then comes down repeatedly.
This generally means going hard for a set interval of time (hence the name), followed by active rest, then going hard again. That active recovery portion is key. You need to take it down a notch—okay, several notches—before ramping back up to a higher intensity interval.
All you need is a pair of sneakers before you head out the door. But if weight loss is the name of your game, the lackadaisical head-out-for-a-light-jog style of running isn't the way to go.
As noted earlier, the more energy you're using, the brighter that calorie-burning fire burns. But proper form here is key. Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body. Keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket.
If you can't afford a treadmill, you can rent one. Running on a treadmill is equivalent to walking in a park.
Consider weight training the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole.
Resistance training, whether it's with your body weight alone or with added weights, is an effective method to help build muscle and burn fat. Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you're not working out.
The effect isn’t enormous, but building muscle means more muscle mass to churn through calories as you go about your day. Plus, more muscle means you can go harder next time, increasing your weight, and getting even more out of each workout.
If you're lifting at a high intensity, you get the added bonus of the "afterburn effect," which is when you've put down the weights, but your body is still using up extra energy.
If you can't stand the thought of running, or just want to workout without a ton of pounding on your joints, do a few laps in the pool.
It's a low-impact exercise that will work all of your major muscle groups. As with most workouts, it helps to go in with a plan.
Try my favorite:
- Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat.
- Then rest for two minutes.
- Now swim 10 sets of 100 meters (that's back-and-forth lap in an Olympic-sized pool), resting for one minute in between sets.
By the time you climb out of the pool, your muscles will be pleasantly worn out.
It's time to kick it back to the good ole' days of P.E. class, when you first learned how to swing a jump rope. This tool is cheap, portable (it'll fit in the tiny parts of your suitcase!), and can be used just about anywhere. After just a few minutes you will feel your heart rate racing!
Note: For a healthy method to lose fat fast, take a look at the 10-Sec Daily Gut Burner Challenge below.