Many people want to lose weight and know how to lose weight in a short time. If it was really easy, we would not have such a problem. The truth is, while there are better ways to shed the pounds, it is going to take hard work and effort on a number of fronts. The two main factors are diet and exercise. Both aspects need commitment and discipline.
When it comes to exercise, there are two main types involved: cardio exercise and lifting weights. Many people are debating about which is the fastest way to lose weight. Over the years, opinions have shifted from cardio to weight lifting and now back to cardio.
To understand it a little better, let’s look at both types of exercise and what benefits they offer.
Benefits of Cardio
Cardio is a great way to lose weight. It focuses on keeping the body in motion. A good workout involves fairly consistent moving, running, riding a bike, swimming, rowing, or other regular, repetitive movements. It gets your heart and lungs going and gets you sweating.
You can do many cardio exercises without going to the gym or having any special equipment, so they can be very cost-effective.
What are the benefits of cardio exercises?
- Weight loss
- Better sleep
- Increased bone density
- More energy
- Reduced stress
- Stronger heart and lungs
- Better moods
- Greater confidence
- Better heart health
- Increased metabolism
Benefits of Weight Lifting
Weight lifting is very good for you but not necessarily for quick weight loss. It takes a lot of work and determination to achieve what you’re aiming for.
Weight lifting often focuses on certain parts of the body like the back, arms, or legs. It could improve your lean muscle mass, however, it may take considerably longer to lose fat.
What are the benefits of lifting weights?
- Increased strength
- Improved bone density
- Greater lean muscle mass
- Increases metabolism
Weight lifting increases your metabolism for a longer period after you stop exercising which is one of the main reasons often cited for it being the superior way to slim down. Studies have shown that while this is a fact, it is a slow, long-term process and not a way to quick weight loss.
Fastest Way to Lose Weight
If you want to know how to lose weight fast, we can certainly give you a few ideas but you’ll have to be dedicated to doing the hard work.
These tips could help make a big difference and, combined with good exercise, will help with quick weight loss.
- Eat a healthier breakfast
- Cut down on sugar and starch
- Eat protein, fat, and vegetables
- Drink water 30 minutes before a meal
- Drink coffee, tea or other metabolism boosters
- Don’t eat processed foods
- Eat slowly
- Get a good night sleep
Deciding Between Cardio and Weight Lifting?
If you are still wondering how to lose weight fast and not sure what exercise is best, let’s explain. Both exercise styles are very good for you but if your goal is fast weight loss, cardio will give you better results.
Ideally, it’s recommended to combine the two. Do resistance or weight training followed by an intense cardio session combined with a few high-intensity cardio-only days in-between. This will allow you to develop lean muscle mass while burning calories and losing excess weight faster.
Also, don’t put too much faith on ‘super-fast weight loss methods’ as they often cost money and don’t produce results. Hit the gym, look for the top weight loss programs, sign up, and do them.
Healthy eating, good sleep, and a combination of some weight training with lots of cardio will help you lose weight fast and effectively. To continue losing weight, this effort has to be sustained and even increased over time to ensure great results.
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.