Consistency’s the Key to Burning Fat

Question: What do you recommend as the absolute best no-frills workout for quick weight loss?

Answer: Your ideal weight loss exercise must burn calories but also be something you will do consistently. (My adrenaline gets going when I skydive and rock climb, but I don’t do these sports enough to burn off a ton of fat.) The best workout varies by person: We should all cross-train and do what suits our bodies best. But here are some suggestions for a fast calorie burn.

Running: It burns a lot of calories (eight to 15 per minute) and requires relatively little skill and minimal equipment (a good pair of running shoes). Even at a relatively slow pace, you’ll burn a respectable number of calories. If you run faster, do interval runs (increase your speed periodically to get your heart rate up) or run up hills, you’ll melt away calories even more quickly.

Walking: Although its calorie burn (four to six per minute) seems modest, walking is an extremely effective weight-loss tool. You can go for miles without pooping out or getting injured. The National Weight Control Registry, a collaborative venture between the University of Colorado and the University of Pittsburgh, found that a majority of people who successfully lose weight and keep it off burn about 1,000 calories a week by walking. Also, there’s no equipment needed except a high-quality pair of walking shoes.

Resistance training: Besides burning six to eight calories per minute, lifting weights revs up your metabolism so you burn more calories even when you’re at rest. For every pound of muscle you pack on to your frame, you’ll burn an additional 30 calories per day. Not only is regular weight training the definitive body sculpting and metabolism-boosting activity, it helps preserve and build bone density, thereby preventing osteoporosis.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to [email protected].