How to Lose Weight With Physical Training
A key component of losing weight -- along with a lower-calorie diet -- is effective physical training. Physical training has two effects: one is to burn calories, while the other is to increase your metabolism, thus making your body burn calories more effectively during your other activities, such as reading, watching TV or even sleeping. While any physical activity is better than no physical activity, there are some activities that burn calories -- and therefore encourage weight loss -- more effectively than others.
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Instructions
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Speak to a personal trainer about a high-intensity weight lifting program. You should ask for a program that focuses on strength and uses compound lifts; you should be doing exercises like squats and you should be doing amounts of weight with which you can only do five or six repetitions. This will force your body to work hard for short periods of time, which burns a large amount of calories at once and boosts your metabolism.
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Carry out regular interval training. This is cardiovascular work in which you push as hard as you can for a short period, then have a short rest period, then repeat for around 20 minutes. Start with one minute intervals and two minute rests, then gradually decrease the length of the rest periods until you are performing one minute intervals and one minute rests.
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Mix your cardiovascular work up to ensure that your body doesn't get too used to anything. So, you could run on Monday, then use a cross-trainer on Wednesday, then bike on Friday. Also, alternate the length of the work intervals -- they could be 30 seconds one day and a minute another. Finally, change whether your intervals are higher speed or higher intensity.
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