Thursday, May 1, 2008

5 Fast Weight Loss Strategies For Busy People

By JC Morgan

Want to lose weight fast, but don't have the free time to spend hours in the gym or in the kitchen preparing healthy "weight loss" meals? Don't worry. Busy people can lose weight too... and they can do it just as quickly as everyone else.

Use the proven tips outlined below to increase your efficiency in order to lose more weight in less time. They can help you boost your metabolism, burn more fat, and create a sexier-looking body fast...

1. Plan every day.

Spend a few minutes each night planning out your next day. Get some form of daily schedule and use it regularly. Plan your workouts and, if possible, your meals. This will help you to get the most out of the limited amount of free time you have each week.

2. Take snacks everywhere.

Having lots of healthy snacks on hand at all times is one of the "secrets" to fast, easy, and healthy weight loss. It also allows you to get those quality calories you need to be consuming every 2-3 hours (to fight hunger, boost metabolism, etc.) without worrying about having to cook/prepare food all the time.

Healthy "weight loss" snacks are protein rich and low in starchy carbs. Good examples are: nuts, seeds, low-fat cheeses, jerky, fresh fruit, raw veggies, protein bars, and meal replacement shakes.

3. Do "big" exercises in the gym.

When it comes to working out you can save yourself a lot of time and get great fat-burning, muscle-building results by focusing on "big" exercises. In general, these are multi-joint "compound" movements that involve more than one muscle group. Some examples are pushups, pullups, squats, lunges, bench presses, rows, and burpees.

Forget about single-joint "shaping" or "isolation" exercises (e.g. one arm dumbell curls). Also don't waste time using machines, as these usually make an exercise too easy (and therefore less effective) by "balancing" the weight for you. Focus on the proven fat-blasting, muscle-toning movements such as the ones mentioned above and you'll get better results in less time!

4. Do full-body circuit-training style workouts.

Performing full-body workouts in a circuit-training style will allow you to get more bang for your buck (exercise-wise) and get you in and out of the gym in 40 minutes or less. Each exercise circuit should combine both strength training movements (e.g. 10 pushups, 20 bodyweight squats, and 30 crunches) with short bursts of cardio exercise (e.g. 1 minute of jumping rope). Rest no more than 1 or 2 minutes between circuits.

This type of exercise will have a big "metabolic" effect on your body that will help you burn more fat and produce powerful hormones that can keep your metabolism elevated for 24 hours or more.

5. Take the hard way.

Most people have many opportunities to take "the hard way" during the course of the day and, therefore, squeeze in some extra calorie-burning exercise. For instance, you might start parking farther away from buildings, so you have to walk more. You can take the stairs instead of the elevator. Use a hand basket in the grocery store instead of a shopping cart.

These things seem small but they can quickly add up over the course of a week and help you burn fat and get fit faster.

If you want to learn more about fast, easy, and healthy weight loss be sure to visit:

JC Morgan is a fitness writer, an expert on fast, easy, and healthy weight loss, and a co-editor for the Get Me Fit Faster! Blog ( ).

Note: This article may be freely reprinted or distributed in full so long as the content (including the resource box and live hyperlinks) remain intact.