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How to lose weight NOW #3 - Exercise

The how to lose weight now series has been quite popular so far. Posts one and two looked at the basics and the diet rules that you need to know to lose weight fast. This post will look at the exercise rules and methods in order to start losing weight now.

How to lose weight NOW exercise warning!

I want to warn all my readers that this exercise will not be your normal ‘hang out at the gym’ type of training. It will be hard, consistent and very demanding. If you want extreme results sometimes you have to go to near extreme measures.

For this reason I want to say, again, make sure you have a clean bill of health from your doctor before entering into any ‘lose weight now’ type of diet and fitness routines.

Exercise Rules for Losing Weight NOW

Now, we know how important exercise is when trying to lose weight. The simple forumla that you need to remember is that you need to burn more calories during the day then what you consume in order to drop some pounds. And, the best way to speed that up is with a good exercise routine.

Some people just fart around at the gym not really doing much and hoping to get the best results possible. This post is designed to show you how to step up your weight loss training for a short period of time so as to make it as effective as possible.

NB - To see maximum results you must stick to these rules without faulter.

# 1 - All cardio is done before breakfast and after dinner
When I need to step up my weight loss I always make sure I get up early and hit the road before breakfast. It is amazing how much more fat you burn when you are burning fat stores instead of food energy. Likewise, burning a few calories before bed always stops weight being put on which can undo all your hard work.

Note that it says before breakfast AND after dinner, you will try to do two sessions of exercise per day. More details on this later.

# 2 - You will do weight training three times a week
Weight training is very important for weight loss, even when you are trying to lose weight fast. You will have three sessions a week with a days break inbwteen and the workouts will be full body type workouts with lots of compound exercises like bench press, dips, chin ups, squats, deadlift, etc.

More details on the specifics later.

# 3 - You will do cardio twice a day, six days a week
You can have one day a week off of your cardio program per week only. One thing you will notice after going on a weight loss exercise program like this one is that you develop some really good habits as far as your exercise goes and you will be able to handle a lot more intense workouts than you are normally used to.

Remember, cardio is done before breakfast and after dinner. Don’t make your post dinner workout too hard or you will end up making yourself sick. A nice walk for 30 minutes is fine. However, your pre-breakfast cardio should be intense, challenging and last for at least 45 minutes. Aim to get your heart rate up and your metabolism cranking.

Need extra help losing weight? Ask us at our Fitness Forum.

# 4 -Alternate between high intensity and low intensity cardio
One trick I use now and then which seems to work wonders is that I alternate each day between high intensity and low intensity cardio. On this fast weight loss program you should alternate daily between the two.

So, for example, on Monday you should go for a low intensity run for 45 minutes and then on Tuesday you should go for a tough, upbeat set of hill sprints, wind sprints or boxing for 45 minutes.

This will be hard to begin with but you will see some amazing advances in how fast you lose weight.

Conclusion
That’s it for the exercise part of how to lose weight now! The rest is up to you. I have found these rules to be very effective when combined together and have worked for not only myself but my friends and clients.

In the next post I will look at some mental tips which will help to keep you on track during this period of time.

More losing weight resources can be found over at Lose Weight Group (weight loss site).

Read on - Final Part In The Series - Mental Strength »

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