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The Fast Fat Loss Workout Guide For Beginners

  • January 3, 2018
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The Fast Fat Loss Workout Guide For Beginners

​If you’re still hanging on to some of that extra holiday weight that you just can’t seem to shake, a fat loss workout is your key to dropping pounds fast.

If you’re still hanging on to some of that extra holiday weight that you just can’t seem to shake, a fat loss workout is your key to dropping pounds fast.

​For many of us, it can be daunting just thinking where to start with a fat loss workout plan, and if you’re just a beginner, you certainly don’t want to overdo it and cause yourself an injury.

For many of us, it can be daunting just thinking where to start with a fat loss workout plan, and if you’re just a beginner, you certainly don’t want to overdo it and cause yourself an injury.

​Fat loss workout plans should focus mainly on cardio, known for its ability to strip fat fast due to the higher rate of intensity during your workout. A regimented exercise plan that allows for at least 30 minutes a day is the best fat loss workout plan you can have in place.

Fat loss workout plans should focus mainly on cardio, known for its ability to strip fat fast due to the higher rate of intensity during your workout. A regimented exercise plan that allows for at least 30 minutes a day is the best fat loss workout plan you can have in place.

​Is Exercise Enough?


Is exercise enough?

​Although a stringent fat loss workout plan is certainly half the battle, it doesn’t mean that you have free reign to eat whatever you want.

Although a stringent fat loss workout plan is certainly half the battle, it doesn’t mean that you have free reign to eat whatever you want.
exercising in gym

​Although we need calories to survive, we need to make sure we’re giving our body a sustainable energy that can be used to power through our workouts.

Although we need calories to survive, we need to make sure we’re giving our body a sustainable energy that can be used to power through our workouts.

​The more exercise you do, the more calories you burn, but we need to make sure that our input matches the output if we’re aiming for a fat loss workout that will lose the pounds fast.

The more exercise you do, the more calories you burn, but we need to make sure that our input matches the output if we’re aiming for a fat loss workout that will lose the pounds fast.

​If a complete overhaul of your diet sounds terrifying, why not start with smaller and more manageable adjustments that will create a permanent change?

If a complete overhaul of your diet sounds terrifying, why not start with smaller and more manageable adjustments that will create a permanent change?

​Simple things like saying no to sodas and sugary drinks, or taking the stairs at work instead of the elevator will ease you into your fat loss journey and provide you with that extra burst of energy to kick-start your new life.

Simple things like saying no to sodas and sugary drinks, or taking the stairs at work instead of the elevator will ease you into your fat loss journey and provide you with that extra burst of energy to kick-start your new life.

​Best ​Cardio ​Exercises ​For ​Fat ​Loss

Best cardio exercises for fat loss

​One of the most effective ways to exercise if you’re looking to lose fat fast is cardio. According to BodyBuilding.com, cardio requires fat stores to be used as your primary fuel source, meaning this is the first area that will be targeted during a workout.

One of the most effective ways to exercise if you’re looking to lose fat fast is cardio. According to BodyBuilding.com, cardio requires fat stores to be used as your primary fuel source, meaning this is the first area that will be targeted during a workout.

​Cardio activities count as any repetitive, long, and hard motion that is done continually for over 20 minutes at a time which challenges your lungs and heart.

Cardio activities count as any repetitive, long, and hard motion that is done continually for over 20 minutes at a time which challenges your lungs and heart.

​For the best results, though, you should aim for a minimum of 30 minutes a day with cardio and increase this amount to 60 as your fitness levels allow for it.

For the best results, though, you should aim for a minimum of 30 minutes a day with cardio and increase this amount to 60 as your fitness levels allow for it.

​There’s a range of options available that suit even the most novice exerciser and make ideal belly fat burning workouts too, which is a major area of concern for lots of people.

There’s a range of options available that suit even the most novice exerciser and make ideal belly fat burning workouts too, which is a major area of concern for lots of people.

​We’ve compiled the best cardio exercises for fat loss, along with the average calories burnt during a typical session so that you can begin your fat loss workout today.

We’ve compiled the best cardio exercises for fat loss, along with the average calories burnt during a typical session so that you can begin your fat loss workout today.

​Walking (300 – 400 calories per hour)

Walking (300 – 400 calories per hour)

​Walking is the ideal way to kick-start any fat loss workout journey. It’s free, fun, and you can go at your own pace. To burn some serious calories with walking, it’s recommended to try and hit the 60-minute target, as this is a less intense form of cardio than the other methods.

walking
Walking is the ideal way to kick-start any fat loss workout journey. It’s free, fun, and you can go at your own pace. To burn some serious calories with walking, it’s recommended to try and hit the 60-minute target, as this is a less intense form of cardio than the other methods.

​You might like to find a walking partner to make it more enjoyable, or plug in your headphones and take some time for yourself to go for a brisk walk around the neighborhood.

You might like to find a walking partner to make it more enjoyable, or plug in your headphones and take some time for yourself to go for a brisk walk around the neighborhood.

​Running (600 calories per hour)

Running (600 calories per hour)

​Once you’ve built up some steam from walking, you might be tempted to turn things up a notch and begin running. Running is a fantastic way to burn calories, and can burn almost double that of walking.

Once you’ve built up some steam from walking, you might be tempted to turn things up a notch and begin running. Running is a fantastic way to burn calories, and can burn almost double that of walking.
running

​Some people like to use a treadmill at home thanks to their inbuilt cardio programs while others enjoy discovering new running routes around their town to enjoy.

Some people like to use a treadmill at home thanks to their inbuilt cardio programs while others enjoy discovering new running routes around their town to enjoy.

​Running provides a high-intensity workout and is one of the best cardio exercises for fat loss as it continues to stimulate your metabolic rate even after you’re done exercising.

Running provides a high-intensity workout and is one of the best cardio exercises for fat loss as it continues to stimulate your metabolic rate even after you’re done exercising.

​Cycling (600 calories per hour)

Cycling (600 calories per hour)

​If you’re after something a little different, cycling can work the same muscles as running but with less impact and strain on your body.

group cycling
If you’re after something a little different, cycling can work the same muscles as running but with less impact and strain on your body.

​Many people opt for a stationary bike, which can be useful for a fat loss workout as there are fewer distractions than on the road, or you might want to get outside in the fresh air for your exercise regime.

Many people opt for a stationary bike, which can be useful for a fat loss workout as there are fewer distractions than on the road, or you might want to get outside in the fresh air for your exercise regime.

​Cycling on indoor cycle is an amazing way to start off easy and increase the intensity as your fitness levels grow.

Cycling is an amazing way to start off easy and increase the intensity as your fitness levels grow.

​Swimming (600 calories per hour)

Swimming (600 calories per hour)

​Swimming is the ideal low-impact, full body workout. This is an excellent option for those who want to limit stress on their bodies but also receive an amazing all over workout.

Swimming is the ideal low-impact, full body workout. This is an excellent option for those who want to limit stress on their bodies but also receive an amazing all over workout.
swimming in a pool

​Due to its low impact, it’s great for preventing injury and even better for those with a sustained injury already who want to be cautious with their exercise.

Due to its low impact, it’s great for preventing injury and even better for those with a sustained injury already who want to be cautious with their exercise.

​To really get a thorough workout, try to rotate through a few different swimming styles to ensure you hit every muscle group and keep yourself from getting bored.

To really get a thorough workout, try to rotate through a few different swimming styles to ensure you hit every muscle group and keep yourself from getting bored.

​When ​Will I ​See ​Results?

When will I see results?

​If you’re following a regimented fat loss eating plan, along with hitting your target of at least 30 minutes per day of cardio as part of a fat loss workout plan, you’ll notice results after the first couple of weeks.

If you’re following a regimented fat loss eating plan, along with hitting your target of at least 30 minutes per day of cardio as part of a fat loss workout plan, you’ll notice results after the first couple of weeks.

​As time goes on, you may notice that your loss begins to plateau. This only means that you should reevaluate your strategy by either reducing calories further or increase your exercise to accommodate for the weight you’ve lost and fitness you’ve gained.

As time goes on, you may notice that your loss begins to plateau. This only means that you should reevaluate your strategy by either reducing calories further or increase your exercise to accommodate for the weight you’ve lost and fitness you’ve gained.

​Fat loss can be a long journey and should be incorporated in such a way that your healthy eating and regular exercise become a regular part of your life.

Fat loss can be a long journey and should be incorporated in such a way that your healthy eating and regular exercise become a regular part of your life.

​Once you make exercise a regular facet of your life, you’ll become addicted to just how great you feel and how fabulous you look, and will only want to improve your workouts more.

Once you make exercise a regular facet of your life, you’ll become addicted to just how great you feel and how fabulous you look, and will only want to improve your workouts more.

About the Author Daniel Jackson

ExerciseRig.com serves as my way to keep people informed and motivated with their home fitness while providing plenty of guidance and advice when buying new products to help them reach their goals. My own story is a bit unconventional from what you may be used to. Although I was never severely out of shape, a severe knee injury actually resulted in me emerging more in form than ever, mostly thanks to equipment such as exercise bikes that I used during my long rehab journey. I’ve remained in shape ever since, and I now focus my efforts on sharing what I’ve learned from all my research and hands-on experience with a variety of home exercise equipment and workouts, passing it along to my readers. If you’re in need of unbiased, genuine, and real fitness equipment advice, this is where you need to be.

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