20 Minutes to a Better Body: Fast Weight Loss Exercise Sessions
Would you believe me if I told you that you can lose weight fast just by exercising 20 minutes daily. Of course you would be skeptical. The truth is that it is possible. However, you should know that there is no easy way to lose weight. This daily exercise session of 20 minutes to a better body is very effective especially with a good diet program. At the end of this article, you will know exactly what to do to lose 2-5 pounds (depending on your current weight) a week.
All about Calories
The best way to lose weight is to be aware of calories. You should know around how much calories you consume daily and how much you need to stay at the same weight and lose weight. To get the number of calories you need to stay at the same weight, you just need to multiply your weight in pounds by ten. For example, if your weight is 115 pounds, you need to consume around 1150 calories a day to stay at the same weight. To lose weight, you need to create a daily calorie deficit of about 200-400 calories.
There are two ways to create a calorie deficit. The first is to eat lesser calories daily than you need to stay at the same weight. The second is to exercise or increase physical activities. The best way is to combine both or to eat less and increase physical activities. This 20 minutes to a better body exercise program works best when combined with a reduced-calorie diet.
20 Minutes 6 Days a Week
This 20 minutes to a better body exercise program is composed of two kinds of exercise namely interval training and weight training. The two are alternated each day for six days followed by a day of rest.
Interval training is very simple but it is one of the fastest ways to lose weight. It is done while running outdoors or using a cardiovascular machine. Start by warming up for 5 minutes. Then increase intensity and perform the activity as hard as you can for 1 minute followed by a period of recovery wherein you perform the activity at a low intensity for 2 minutes. Alternate the period of high intensity with the period of low intensity until you reach 15 minutes. As you get stronger, you can increase the period of high intensity to 2-3 minutes.
The weight training session is a circuit program wherein you perform one exercise after another focusing on different muscle groups with each exercise. For example, barbell squat followed by dumbbell bench press followed by lat pull downs. Make sure to include an exercise for each major and minor muscle group. Perform 10-12 repetitions with weight wherein you cannot perform more than 12 repetitions.
These 20 minutes to a better body exercise program combined with a good reduced-calorie diet is all you need to lose weight quickly and become more fit and healthy. You don’t need to exercise for 1-3 hours daily for healthy weight loss.