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You may not want to hear it, but the ugly truth about losing weight is that if you want to do it fast, you need to do a lot of exercise.
I know that’s not what the infomercials tell you on late night TV, but they’re trying to sell you another crazy product that doesn’t work. The real key to weight loss is burning as many calories as you can.
Here are the 9 best exercises for really burning fat so you lose weight fast. Start slow, and work yourself up to at least 30 minutes of day of any of these activities – and make sure your doctor gives you the green light first:
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1. Weight Training
We’re putting this first, because not many people think of weight training as a fat burning exercise – but the truth is that working out with weights boosts the metabolism for up to 48 hours, so you continue burning extra calories long after the workout is done.
We’ve been told over and over how important cardio exercises are to weight loss, but weight training is just as vital. Don’t worry about bulking up; think about toning and tightening muscles, which will then burn more calories for you – and keep burning fat for up to 48 hours later.
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2. Step Aerobics
Step aerobics burn a lot of calories because they focus on using the body’s largest muscles – the thighs and glutes. Coincidentally, this is also the area of the body that women most want to tone.
Two half hour sessions a day will start showing real results in as little as two weeks.
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We’re not talking about walking your dog around the block here, but real hiking, with boots and a pack on! You can burn around 350 calories in an hour while spending time out in the fresh air and enjoying the scenery.
Cycling is a great fat burning workout that can be done indoors if the weather is bad. Again, working those large muscle groups, you can burn anywhere from 250 to 500 calories in just half an hour – it depends on your speed and resistance. For best results, use interval training – alternate medium speed with short full speed sprints.
Do your knees, hips or ankles make it hard for you to do high impact sports like running or aerobics? Then why not try swimming?
Swimming is nearly effortless, and can burn hundreds of calories, especially if you swim in cold water – your body will burn extra calories just to maintain body temperature.
Again, interval training will give you the best results – with no damage to your knees or hips.
If you’re looking to burn calories while toning your arms, rowing is an excellent choice. If you live near water, you may have access to a local rowing club; if not, just jump on the rowing machine at the gym.
What’s more, rowing tones the pectoral muscles in the chest, so it will give a natural “lift” to your breasts.
7. Belly Dancing
Belly dancing is fun and easy to learn – and it’s a fun, SEXY way to lose weight!
Not only will it burn calories, it can help improve posture so you start looking better immediately. Your man will love it, and you’ll be amazed at what it does for you own self-image!
8. Jumping Rope
Jumping rope is a simple but very effective way of burning fat. You can get a hardcore, full body workout in as little as 15 minutes. It helps improve cardiovascular endurance and can enhance your performance in just about any other sport, which is why you see boxers and football players skipping rope.
Besides burning mega calories, it helps improve speed, agility, and hand/eye coordination.
If you aren’t able to do other exercises, start with walking. A brisk 30-minute walk can burn as much as 180 calories. If you can’t go for 30 minutes, start with as much as you can do, even if it’s only five minutes, 3x a day. Every week, add another minute or two. When you can do more than 10 minutes at a time, switch to twice a day – and keep increasing the time until you’ve got to 30 minutes, twice a day.
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