Exercise and nutrition go hand in hand when trying to lose weight. The fastest way to lose weight with exercise is to do interval cardio training. Interval training will boost your metabolism so that you burn calories 24/7 instead of just while exercising
You need:. .
Heart rate monitor watch
How To Lose Weight Fast With training
Determine your target heart rate zone by subtracting your age from 220 and then multiply that number by 60 percent, 65 percent, 70 percent, 75 percent and 80 percent. Your first zone is 60 to 65 percent, the second zone 66-75 percent, and your third zone is 76 to 80 percent.
Warm up for 5 to 10 minutes before reaching the zone 1 bpm. Keep exercising in zone 1 for 5 minutes.
Increase the intensity of your workout until you get to zone two strokes per minute, and stay there for 1 minute. Slow down until you are back in your zone 1 area and stay there for another 5 minutes.
Increase the intensity until you’re in your zone 3 area and stay there for 1 minute. Drop down again in your zone 3 for 5 minutes. Keep alternating between now your Zone 2 and Zone 3 between 5 minutes in zone 1 until you’ve reached 20 minutes, not including warm-up period.
Cool for 5 minutes until you are under your zone 1 BPM.
Tips and Warnings
Change your method of cardio every 4 weeks, so that the body does not adapt.
Take rest days if your body needs to. Always stop exercising if you feel dizzy or faint. If your heart rate did not drop into your zone 1 series, within 60 seconds after you finish zone 2, do not attempt to go to zone 3. Wait until your condition has improved enough to return to Zone 1 in 60 seconds. Just keep alternating between zones 1 and 2 until then.
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