Friday, January 13, 2012

Easy Ways to Lose 2 lbs a Week


Five pounds may not seem like a lot of weight to lose, but sometimes losing even a small amount can be challenging. If you have trouble shedding any excess weight, or if you have hit a plateau during your weight loss venture, try kicking up your routine a notch. You must burn 3,500 more calories than you consume to lose 1 lb. of fat. Perform vigorous activities guaranteed to burn hundreds of calories per hour. Couple this type of activity with strength training and a reduced-calorie meal plan to lose at least 2 lbs. a week. For example, cut 400 calories from your daily eating habits and burn 600 calories a day with physical activity to burn 7,000 calories, or 2 lbs., in one week -- or 5 lbs. in two and a half weeks.
Aerobic Exercise
Step 1
Perform more intense forms of activity to burn more calories and help you burn fat fast. Choose between jogging, running, in-line skating, rope jumping and swimming to burn more than 500 calories per hour if you weigh more than 160 lbs., according to MayoClinic.com.
Step 2
Make physical actiity more enjoyable by performing these activities with friends. Try alternating activities every day to prevent monotony and boredom during your aerobic exercise sessions. Challenge your fitness partner to a race while running, bicycling or swimming to increase the intensity of your workout.
Step 3
Participate in a variety of sports to burn a high number of calories in a group environment as well. Play basketball, football or singles tennis to burn nearly 600 calories an hour if you weigh at least 160 lbs.
Strength Training
Step 1
Use free weights, strength training machines or your own body weight to build muscle and increase your metabolism.
Step 2
Perform biceps or hammer curls, triceps kickbacks and extensions, shoulder presses, front raises, bench and chest presses, bent-over rows, deadlifts, crunches and twists to strengthen your upper body. Complete two to four sets of eight to 12 repetitions of each upper body exercise.
Step 3
Hold a dumbbell in each hand and perform squats and lunges to target your quadriceps, hamstrings, glutes and hips. Stand on the edge of a step or stair and perform calf raises to strengthen your calves. Perform three to four sets of 10 to 15 repetitions of each lower body exercise.
Sensible Eating
Step 1
Don't undo your hard work of exercising by feeding your body the wrong foods. Eat a balanced diet of lean meats and low-fat dairy products, whole grain rice, pasta, bread and cereal, plenty of fresh fruits and vegetables and minimal saturated fats.
Step 2
Cook your foods in oils low in saturated fat, such as olive oil, corn oil and safflower oil. Avoid using sugar in your foods -- and cut out sugary beverages as well.
Step 3
Drink plenty of water, especially during and after workouts, to keep you hydrated and help keep you feeling full. Snack on foods high in fiber, such as whole grain foods, fruit, vegetables and granola.

 
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