Official Red Fitness

What’s the best way to burn off unwanted fat through exercising and working out? What’s the best way to lose weight efficiently and as rapidly as possible while remaining healthy and not becoming scrawny, weak, and lacking energy? There are a few highly efficient but healthy ways to achieve these ends that. Yet, for many people, these methods will be surprising. At least, some of them will be.

You’ll find that you can just forget about aerobic exercises. That might be the first surprise. The second surprise may be that much of what you can do with exercises to lose weight only takes you less than 15 minutes per day. Yes, that’s right.

So, let’s look at the top fat burning exercises that you can do to lose weight fast but in a healthy way. And remember, you have to eat right when you get into these exercises. That means high protein, healthy fats, only complex carbs (and eaten moderately), low sugar, and no refined grains or other empty carbs. And don’t under-eat. You want about 2,000 healthy calories per day (even more if you are a naturally larger person; just listen to your body).

1) Middle and long distance running. If you’ve never done serious running before, you have to start off rather slowly. Eight-minute miles are okay and you can even go as little as 15 minutes per run at first. But soon enough you need to get up to 30 to 60 minutes of running at a time. Your pace will naturally increase over time. Remember, this is not jogging, so you do want to push yourself. At the same time, it’s not sprinting. It is imperative that you have a good pair of running shoes with excellent cushioning so that you protect your knees from the impacting of running. You may want to look into taking some joint lubrication supplements. And don’t neglect stretching thoroughly after you run. Go for five days per week.

2) Tabata Training. This is a type of what is known as interval training, named for Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. Believe it or not, after a brief warm-up which can include something like a few minutes skipping rope, you can do your daily Tabata workout in just four minutes! But here’s the deal: this will be the most intense and physically exhausting four minutes of your workout life. You select an exercise that works your whole body (so this won’t be just running or cycling, or even just sprinting), and then push yourself as hard as you can for 20 seconds, rest for 10 seconds, and repeat this 8 times.

3) The PACE workout. Created by Dr. Alan Sears, PACE is another regimen of interval training. A PACE workout takes you 12 to 15 minutes per day. PACE was carefully designed to give you the same fat burning and conditioning you get from distance running but with less chance of injury from too much impacting or getting burned out from too much distance.

These are three of the very best workout regimens you can do to lose weight fast in a healthy way. The best thing to do is combine all three, doing a different one each day six days per week, or doing one for a week and then switching off to a different one for another week.

Many people who are overweight want to experience fast fat loss. Well, who can blame them? They are sick of being fat and blubbery and want to be lean and healthy–or, presumably healthy. How fast is fast fat loss? How fast is it supposed to be, if it is done in a healthy way? Is there any such thing as losing weight too fast? And if there is, what are the consequences to your health?

The healthy way to rapid or fast fat loss is through a change in the diet and, probably, an enhanced workout program. The way to change your diet is to start eating differently. If you are overweight, you must be eating foods that are not the best for you insofar as your weight goes. But you are likely also not getting enough physical exercise. These two conditions and bad habits typically go hand in hand, with one playing into the other in a vicious circle of staying fat and perhaps gaining more weight.

When you start eating different foods than normal, you alter your body’s metabolic rate. Foods that require more energy to digest raise the metabolic rate. Eating more calories also raises the metabolic rate–but the important point here is that eating additional calories must give you healthy calories, not the empty ones that have led you to being fat. And of course, when you start exercising more you place greater demand on your body and this in turn burns off more of your fat stores.

But, what if you decide you want to quickly lose weight by simply going without eating as much? And, what if you eat as little as possible plus add more exercise? Won’t that really get you the best results in the least amount of time? Isn’t it all just about discipline and will power?

Seeking fast fat loss in the above way is not healthy. For one thing, it really doesn’t work for most people for very long. Going on a semi-fast feels great for a few days or even a week, and you may feel light and giddy, but soon the need for nourishment of the body returns in great force. You will find yourself eating like a glutton to make up for the days when you ate little.

And as far as exercising more while eating little does help, you may as well be trying to kill yourself. Rapid weight loss through non-eating almost always leads to muscle loss. People who try rapid weight loss diets eat very little fats and proteins, and so the body begins eating itself to survive. You need plenty of muscle and fat to burn for hard exercise.

Other negative side effects of rapid weight loss include hair loss (hair needs protein to grow), dehydration (your body flushes itself out as it loses water-rich muscle), chills, loss of sex drive, and ugly loose skin (your skin cannot re-shape itself to your sudden muscle loss fast enough). You want to lose weight by trimming fat, not by losing muscle. And the way to do this is to get on a diet and exercise plan that has you losing just one to three pounds (of fat) per week. That’s authentic fast weight loss.