3 Fitness Routines for Rapid Weight Loss
With obesity a growing epidemic around the world, many people are looking for a way to achieve rapid weight loss. Below you’ll find three healthy, easy ways to lose weight quickly and improve your quality of life. Be sure to consult with your doctor before starting a new exercise routine.
Jogging is probably the best way to see rapid weight loss. In order to evaluate how effective jogging is as a way to produce quick weight loss, we must first do some basic math. One pound of fat is composed of 3,500 calories. In order to lose one pound of weight per week, a person would have to eliminate 700 calories per day from their diet. For most people, jogging at a rate of 6 miles per hour will result in a calorie expenditure of approximately 150 calories per ten-minute increment (or per mile, however you want to look at it), which calculates into a calorie burn of 900 calories per day. Therefore, jogging at six miles per hour can result in a calorie expenditure of 6,300 calories per week, or roughly two pounds of weight loss per week from exercising at this intensity alone. Increasing the jogging pace or including hills in your routine can increase calorie burn substantially. Remember that most people achieve the most weight loss and sustain it for the longest period of time through a combination of weight loss and dieting – but if you can lose two pounds per week from dieting alone, you’re off to a great start!
2. Stair Climbing
As described above, adding an incline to your jogging routine can substantially increase calorie burn, and therefore it’s no surprise that climbing stairs is a great way to achieve rapid weight loss. Unlike jogging, where you are pulling your body against a flat surface, stair climbing requires you to move your body forward and up. Although you’re most likely not moving as quickly as if you were jogging, the calorie expenditure is still high. According to the Mayo Clinic website, climbing a flight of stairs for half an hour can result in 325 calories burned, or 650 calories per hour. This is practically identical to jogging for the same amount of time. Be aware that climbing stairs for a long period of time can be difficult for people with hip or knee problems, and they should consult with their doctor, nurse or health care provider before starting this type of exercise.
Volleyball is another great way to lose weight quickly. As an added bonus, playing volleyball on a regular basis can help tone muscles that might not otherwise be worked during the exercises above. Unlike jogging and stair climbing which can be a bit monotonous and may lead to exerciser burnout, playing volleyball is more likely to keep you engaged because it requires players to always be ready to perform a new move. So grab your ball and hit the court for a great workout!
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