Quick Weight Loss

Quick Weight Loss - The Amazing Benefits of Heavy Compound Exercises

When people think of exercises that would trigger quick weight loss, several exercises immediately come to mind. Hours upon hours of cardio sessions on the treadmill or stationary bike, set after set of 50 repetitions on the ab machine, or simply doing an infinite number of ab crunches on the floor.

While these exercises cause you to sweat and maybe even help a little in your weight loss efforts, they are not the most effective exercises to quickly lose weight. The main reason they are not very effective is that it is hard on the body and the mind to exercise for two hours or more every time you go to the gym. Because it is hard, doing it consistently becomes a challenge. Sooner or later, you will shiver at the thought of having to step on to a treadmill again, and still not having much to show for your hard work will make it even harder to exercise again.

There are far better ways to exercise, and they are much more effective at making quick weight loss happen.

One good method is called high-intensity interval training. Simply put, it is a workout done with set periods of intense effort, followed by periods of either complete or active rest. It could be a one minute on, one minute off program, or it could be a three minutes on, two minutes off program. The best exercises to use for this program are bodyweight exercises such as pushups, pull-ups, squats, lunges, and crunches, among others. Workouts usually last for twenty to thirty minutes with this program.

Another good method, and the best one for many reasons, is heavy compound lifting. This is how power lifters and Olympic lifters train, and they are some of the most physically well-developed athletes in the world. It involves lifting a heavy weight for a few repetitions, usually three to six, and for more sets, usually three to five.

The foremost benefit of this kind of training is that you will get stronger the more you exercise. And strength is addictive. Nothing feels quite like putting the heavy plates on your barbell. This will do wonders for your motivation, as you will be looking forward to your next workout, expecting to lift more weight than you did the last time. Gaining strength also means your muscles are growing, because your body will have to adapt to the increasing weights you are using.

Another benefit of heavy compound lifting is the increase in metabolic activity for hours after you finish the workout. Since your muscles are growing, your body will be using calories to build muscle. This goes on without you even lifting a finger, so you are burning more calories throughout the day thanks to your heavy exercises. This will help in ensuring quick weight loss.

This kind of exercise is also more efficient, as the exercises are few, the sets are few, and the repetitions are few. The need for rest is less than in a regular bodybuilding workout of 8-12 repetitions per set, which leads to a faster and more intense workout. You will surely be sweating a lot during your third set of heavy compound exercises.

With a strong motivation to exercise, an improving physique because of the heavy weights and sustained metabolic activity for hours after you work out, you can seriously expect quick weight loss with the use of heavy compound exercises.