BEGINNERS PROGRAM TO LOSE WEIGHT QUICKLY
The key component for a beginners program to lose weight quickly is increasing metabolism, the rate at which the body turns fat into energy. A good fitness program includes a cardio workout (walking) and good weights or resistance training program to boost metabolism and increase lean muscle which burns more calories.
When you cannot afford or choice not to have one this beginners program is a healthy place to start on your goad to lose weight quickly. Beginners should train 3 or 4 times a week, resting one day then exercising the next. Perform ten minutes of warm up stretching and walking (a treadmill or rowing machine). Then perform 1 or 2 sets of 10 to 12 repetitions of the following:
- Abdominal crunches are a great way to lose weight quickly
- lie on your back lifting head until shoulders are off the floor
- lie on side lift head, bring knee up towards chin
- Holding 2 to 5 pound weights (switch from one arm to the other or use two weights)
- lift arm slowly straight up over your head
- hold arm out to your side and bring hand toward chest bending elbow
- hold arm by leg lift out to your side
- hold arm by leg bring up in front of you to chest height
- Strap 2 to 5 pound weights around ankles (alternate legs)
- Bring leg slowly forward, then back behind you
- Move leg to side then down, slowly
- Bring knee up toward chin then down
- Walk in place lifting knees as high as you can
Circuit training is usually carried out at a gym or fitness center. It will help you preserve muscle while you lose weight quickly. This training is high energy it involves high repetition resistance exercises with little or no rest breaks in between each exercise. When joining a gym, most instructors will design the program for you.
Elliptical machines are a wonderful full-body exercise program. The elliptical works the arms and legs at the same time, you set the level you can handle and slowly work up from there. If you are thinking about a purchase or rental for your home it is a great machine that will give you a complete workout helping you lose weight quickly.
Making small changes can have a big impact on your overall health and weight loss. Set goals for yourself, make small step-by-step changes, and follow through, you are worth it. Do not quit if you want your beginners program to help you lose weight quickly.
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