How to Lose Weight Fast with Less Effort? (Science-Based)

How to lose weight fast with less effort?

What Does Exercise Do?

Exercise helps with losing weight and helps tone up along with planned eating. It is important not to exercise harder, but it is important to exercise smarter.

How can you exercise smarter to burn more calories?

The secret is that you vary your exercise levels by interval training. Interval training is known as high-intensity interval training or HIIT.

What happens in HIIT or high-intensity interval training?

There are intense short bursts of activity or motion in which the heart rate goes up really high and then it is followed by extended periods of cool down. For example, in a run, taking a block of 60 seconds: the first 20 seconds will be a jog, the second 20 seconds are a run faster than a jog and then the last 20 seconds is a sprint. This is followed by 60-90 seconds of cool down, when the heart rate starts trending towards normal.

How does this help burn more calories?

This type of training activates both the aerobic and the anaerobic systems in the body. What this means is, in simplistic terms, this creates oxygen shortage within cells and then promotes greater more prolonged caloric expenditure within the body. This means after a High-Intensity Interval Training, you may be laying down on your couch watching TV; you’re still metabolizing some extra calories and fat.

Is there scientific evidence for this?

There are many scientific studies proving this. In one of the studies, the research team compared 30 minutes of high-intensity interval training along with 30 minutes of straight running and 30 minutes of weightlifting. Interestingly, people who did High-Intensity Interval Training burnt 25 to 30% more calories than the other two groups which are straight running or lifting weights. In another study, High-Intensity Interval Training increased the amount of fat burn, improved overall fitness, and increased heart health. In a science news article, it’s been said that just six minutes of intense exercise a week, can be as effective as an hour of daily moderate activity like jogging. So, this could be a few 30-second sprints or very fast running.

What precautions are important prior to HIIT?

A word of caution, make sure you check with your doctor before you start any intense training programs because this can put a lot of effort on the heart. If you have a certain health condition where your heart cannot tolerate increased heart rate, make sure you take appropriate precautions.

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