How to quickly lose weight by using high-intensity exercises

How to quickly lose weight by using high-intensity exercises

How to quickly lose weight by using high-intensity exercises

With this training program, which combines elements of cardio, interval training and training with weights, you can not only lose weight quickly, but also significantly improve your health, become stronger and have a sportier look, while retaining the results of your training on for a long time.

The combination of cardio, interval training and weight training with a well-balanced diet can lead to significant weight loss and long-term preservation of the achieved result. For this, it is not necessary to adhere to low-carbohydrate diets like the Atkins diet. Such diets can not provide the right amount of carbohydrates for intensive training. With this training program you do not have to worry about extra carbohydrates, they will be consumed during training, and fat reduction will occur on rest days. As in any exercise program, you need to start with small loads and gradually increase them. Below are some important principles for obtaining the maximum result from an intensive training program.

Pro bodybuilder
Pro bodybuilder

Do cardiovascular exercises 60-90 minutes from 60-85% of your maximum 3-5 days a week. Such classes will burn about 500-1000 calories per day. Cardio workouts 5 times in 7 days will reduce fat deposits by about 500 grams per week – it’s not so much, but you will lose only fat, not muscles. With the appropriate diet, the level of body fat will steadily decrease. There is a question: Are Vegetarianism and Sport Compatible – it is available to read this article.

Interval training should be included in the training program. Interval training will consist of intensive running (sprint), with breaks for rest or for performing light exercises. If the lesson is held in the gym using simulators such as a treadmill or an elliptical trainer, intensive training will look like this: 1 minute of work on the simulator with about maximal intensity, then 1 minute for rest. Depending on your level of training, you need to complete 6 to 20 such approaches. When training in the open space, start with running (sprint) on small (up to 100m) straight sections. As the level of physical training increases, you should increase the distance for running up to 200m, and then to 400. The rest time between races is from 1 to 5 minutes.

Intensive running (sprint)
Intensive running (sprint)

Training with weights from 2 (two) times a week. Exercises with weights help to increase muscle mass, which increases the metabolic rate. The more muscle you have, the more calories you burn during the day. In addition, it will greatly improve your appearance. Train hard!

Be sure to perform stretching after training, when the muscles and ligaments are warm and elastic. A good stretch will help you avoid injury and increase the flexibility and mobility of your joints.

Make a well-balanced diet. It should contain a variety of useful products such as fruits, vegetables, lean meat, whole grains, sources of mono- and polyunsaturated fats, such as nuts and fish. Avoid simple sugars and saturated fats and trans fats. A diet high in protein, fat and low in carbohydrates is not suitable for this type of training, since intensive training requires a large amount of carbohydrates. Low-carbohydrate diets are good for people with low physical activity throughout the day.

Well-balanced sportsman's diet
Well-balanced sportsman’s diet

Stop for the duration of the workout if there is an injury. Intensive training significantly increases the risk of injury. Cancel the workout for a few days, if you are injured, start with small loads when restarting. In case of serious injury, immediately consult a doctor.

High-intensity training for quick fat loss

Start with walking and small weights when working with weights, if you have not practiced for a long time. Increase the volume and intensity of your program gradually.

Monday

  • Cardio (running on a stadium or treadmill, cycling, elliptical trainer, etc.) 60-90 minutes at 60-85 percent of your maximum

Tuesday

  • Training with weights (1-3 sets of 10 repetitions, the total number of exercises is not more than 8-10 for all major muscle groups)

Wednesday

  • Interval training (six 200-meter sprints with 90 percent of maximum effort, rest three minutes between sprints, or 10 one-minute sprints on an elliptical trainer, with one minute of rest between intervals).
  • Cardio, 45 minutes at 60-85 percent of the maximum

Thursday: Rest

Friday

  • Training with weights (1-3 sets of 10 repetitions, the total number of exercises is not more than 8-10 for all major muscle groups)
  • Cardio, 45 minutes at 60-85 percent of the maximum.

Saturday

  • Interval training (six 200-meter sprints at 90 percent of maximum effort, rest three minutes between sprints, or 10 one-minute sprints on an elliptical trainer, with one minute of rest between intervals).
  • Cardio, 45 minutes at 60-85 percent of the maximum.

Sunday: Rest