For both HIIT and steady-state cardio, you can perform aerobic exercises such as jogging, cycling, rowing, stair-climbing, hiking, swimming, fitness classes, sprints and dancing.
When it comes to resistance training, you want to aim for at least two days a week of strength training moves that focus on the major muscle groups. That said, if your goal is to lose weight, consider increasing the number of days to three or four, and designate two of those days for circuit training. While any form of exercise is better than no exercise, there are a few workouts that top the list of favorites when trying to shed a few pounds. According to the American Council on Exercise , performing a circuit training routine is an effective form of exercise to lose weight.
Circuit training involves doing resistance exercises for all of the major muscle groups with minimal to no rest between each exercise. To create a circuit-style workout, start by choosing six to eight exercises that target both the upper and lower body.
Examples include squats, lunges, push-ups, pull-ups, planks, chest press, rows, shoulder press, biceps curl, triceps dip, hamstring curls on an exercise ball, or deadlifts.
If you don't have access to the gym, you can still do a circuit-style workout with bodyweight exercises. The goal is to perform each exercise for 10 to 12 repetitions, with little to no rest between exercises. As you begin your diet to lose weight, you must build a healthy foundation and learn to consume healthier foods, such as fruits, vegetables, whole grains, legumes, lean meats and low-fat dairy products. If you commit to eating these foods, you might eat larger portions without taking in an excessive amount of calories.
Follow the USDA's recommendations, which say half your plate should contain fruits and vegetables, one fourth whole grains and one fourth lean proteins per meal. Avoid high-calorie beverages, such as sodas, juices and sweetened teas. Exercise regularly to burn additional calories to lose two pants sizes.
Set a goal to participate in at least 30 minutes per day of aerobic exercise, five to seven days per week. The more aerobic exercise you perform, the more likely you will reach your goal of losing two pants sizes in three weeks.
Make sure you exercise at a moderately high to high intensity to burn calories more efficiently. You must pick your top priority and focus on it. You have a destiny. Do not fight it. Embrace it. Love it. Live it. We are excited to offer a meal plan with double servings of real protein and a simple, progressive exercise program just for men. RECON is a great tactical strategy to help men conquer fat with an unfair advantage.
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A hour fast before starting your program will signal your body to start burning fat for fuel immediately. Once your body is burning fat for fuel the way it was designed to do , eating the right foods and avoiding sugars and starches will keep you in fat-burning mode. If you have not yet tried fasting, we know what you are thinking: that you are afraid you will experience fatigue, hunger and low energy. Frankly, suffering through sugar withdrawals for a full week is harder than fasting 48 hours.
Fasting will help you get to the stubborn fat on your body in less time. Skinny jean tip: do the full 48 hours if you can. People who fast— especially the full 48 hours experience more rapid fat loss than people who do not. It also sets you up for blood sugar swings and cravings for the rest of your day. The first meal of your day is one of the most important things you can do to ensure that you can release and burn fat all day long.
Mary lost 27 pounds in just three short weeks by changing her approach to breakfast. Check out her story here.
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