We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Losing Weight Fast

jeadams937
jeadams937 Posts: 2
edited October 2024 in Health and Weight Loss
Hey guys, I am new to to this forum but not to fitness. I have been a personal trainer now for 2 years and have been studying exercise for a long time. Everyone wants to lose weight fast but sometimes it seems impossible because the amount of time it takes or the lack of motivation. Well I got a great workout anyone can do and you only need to start out working out 3 times a week! Its called interval training! Many of you have probably watched the show biggest loser, well interval training is how they lost all that weight in such a short time! I'm gonna give you a sample for beginners just starting out and how they can use interval training....

1.First do a warm up walking at an intensity level around 3/10 which is a very light level for around 8 minutes.
2.Next start to either run or jog at a fast pace around an intensity of 7/10 for only one minute
3.Take a 2 minute rest going back down to a 3/10 intensity
4. Repeat steps 2 and 3, three more times so you would have ran 4 sets for one minute each
5. Cool down for 7-8 minutes at 3/10 intensity (walking) and then stretch hamstrings calves and quadriceps and........
That's It!
This can be done on a treadmill, outside, in the pool, or on a bike.
I recommend doing this 3 days a week for 2 weeks getting the feel for it then either...
1. Adding more intensity from 7/10 to 8/10
2.Reducing rest time from 2 mins. to 1.30
3. Adding an extra set so going from 4 sets to 5
Its up to you!
Enjoy and ask any questions and I will try to answer them!

Replies

  • Thanks for the information how should I do it if I have an elliptical?
  • bump
  • For an elliptical you do the same exercise program. You just have to judge what you think a low intensity level would be on the elliptical and what you think would be a high intensity level. And from there you would still go a minute at 7/10, 10 being as hard as you can go, and then resting 2 minutes at 3/10. If 3/10 is too hard I would suggest stepping off the elliptical and walking at a 3/10 level just so you can bring your heart rate down just for 2 mins. Just remember not to stop moving after your one minute high intensity interval.

    Hope that helped I know its kinda confusing but it is such a good work out!
  • Dosborn121
    Dosborn121 Posts: 6 Member
    Thank you,
    Tomorrow well be my first day back in a gym in a long time, I'll need all the help I can get. the size I'm at i should be on the biggest loser show. Thank you for the info..
This discussion has been closed.