Losing weight can be one of the hardest things you’ll ever try to do, especially when you want to lose 20 pounds or more. The more you have to lose, the more you can become discouraged when things don’t go as planned. Deciding on a goal, and a block of time to achieve that goal, can help keep you on track to losing the weight. Losing 20 pounds in 2 months is possible by following these exercise tips.
1. Engage in High and Low Impact Cardio
Cardio exercise is vital to weight loss. These are the exercises that burn major calories and fat that is stored in the body. There are two types of cardio that are important to losing weight: low impact and high impact. High impact cardio are exercises that require intense workouts at a fast pace, working the heart and lungs at full capacity. Spinning, running and kickboxing are examples of high impact cardio exercises that burn mega calories in a short amount of time. The debate about how effective high impact cardio actually is stems from the fact that many of the calories burned during high impact exercise are from glycogen that is formed to give the body the energy to perform the exercises. Researches have found though, that as glycogen levels decrease, carbohydrates are converted into glycogen, instead of being stored as fat. This conversion of carbohydrates into usable energy instead of fat is a necessary part of weight loss. An additional benefit of high intensity cardio workouts is that they speed up your metabolism, allowing your body to burn fat even when you are not working out.
Low impact cardio cardio exercises burn less calories then high impact, but are still an important part of your weight loss plan. Low impact cardio is a good option if you are prone to injuries and need to take it easy with your workouts a couple days a week. These exercises allow you to continue working out every day without risking injury from overuse. Walking and swimming are great forms of low impact exercises that will allow you to continue burning calories, even if you’ve had to put high impact exercise on hold for a day or two of rest.
2. Cardio, Cardio, Cardio
Once you understand the importance of choosing the right cardio exercise, you should prepare to perform these exercises on most days of the week. In addition, to achieve the most fat burning benefits, cardio exercises should be done for at least 45 – 60 minutes each day. Many people who incorporate cardio into their exercise routine find that they are not achieving the desired weight loss that they were hoping for, and this is usually because they are only working out for 30 minutes each day. While this is a respectable amount of time for exercising, it is only enough to maintain your weight, not actually lose fat. Stepping up your workout by another 15 – 30 minutes will take you to that fat burning mode that is necessary to lose weight.
3. Don’t Forget Strength Training
Strength training should be done 2- 3 times each week to condition and build muscle tone. Strength training is vital because muscle burns more calories than fat, so the more muscle you have, the faster your metabolism will be. Muscle also allows you to continue burning calories even when you are resting, allowing you to burn more calories each day than cardio exercise alone.