ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Lose Weight Quicker by Optimizing your Workouts

Updated on March 22, 2011

We all want to feel good in our bodies yet even further in the clothes we wear. By getting the most out of each and every workout you do will help you lose weight quicker. Whether you work out at home or are a member at a gym you can always do better. Continuous improvement also applies to how you work out too and not just how long you worked out for. Here are a few weight loss tips to get you focused and into the shape you want quicker.

Taking Long Breaks

These are the people who occupy the only incline-bench in the gym--has is flat while there are free flat benches available--and is taking an eight minute zone-out looking into the ceiling. A perfect example of wasting your time and not achieve your weight loss goals.

The best possible break-time for muscle hypertrophy, would be from 60 seconds to 4 minutes between sets. Researchers say that 2 minute breaks for hypertrophy and strength, while only 1 minute or less for endurance related workouts. The shorter your breaks, the more it becomes similar to cardiovascular exercises. Try to aim at one minute breaks.

Doing Too Many Reps

 More work equals more muscle, right? Only in weight sizes, not in amount of reps done. Doing more than 15 reps on any exercise is will become endurance training. You're better off just doing a 4th or 5th set. Varying your workout will also help your weight loss as that segues into the next tip

Doing the exact work out for over a year or simply not sweating

In order to lose weight you need to change your routine so that your body does not get use to the same cardiovascular or weights sets. The significance of failing while doing your exercises weights is important. You have to push yourself to fail to see gains.

Don't go to the gym, do your exercises, and leave without even sweating. If you're not sweating even in a cold gym your not pushing yourself hard enough to achieve any weight loss.

Doing low intensity cardio for long periods of time with expectations of huge weight loss

Cardio will always be useful, but if you're only concentrating on slow twitching muscles (walking for 40 minutes), or only fast twitching muscles (running for 20 minutes), you will not burn as many calories as compared to doing HIIT (15 minutes of sprinting and walking/slow-jogging). HIIT is known as High Intensity Interval Training and the best way to burn way more fat and calories per workout than LI training.

Doing 100-300 ab crunches per day

First, doing one type of crunches won’t work out all 8 segments of your abs. Secondly, abs are made in the kitchen- not the gym-with really low body fat percentage.

Abs are not the thickest muscle, they will show through if you control your diet and do regular 3-4 sets of ab crunches. If you were to combine some twisting incline ab crunches or work outs for the obliques, you will definitely start seeing them, eventually. But you gotta be below 10% body fat. Try not to focus on doing just one exercise for longer then 15 minutes, vary your workout to speed up your weight loss

Doing only cardio with no weight training, expecting huge fat loss.

 Doing only one workout whether it’s running or the stair climber is good but it is not the best way to lose weight. Weight training is a necessity. This will add the variety your body will need to further speed up your weight loss progress

Chatting, giving advice and talking nonsense

It's perfectly fine to talk with a couple people to get to know them. It's perfectly fine to ask advice from people about a particular exercise when they’re done with their sets. What's not fine is when you have taken so much time to talk to people, you have stopped sweating. Try to keep these conversations to the end of your workout. You’re there to get better and you should stay focused in order to get the most of your time and money which in turn will lead to the results you want.  

So the key really is mixing things up keeping your body guessing and staying focused while at the gym. All of these tips will help you lose weight quicker and have you feeling great about yourself again!


    0 of 8192 characters used
    Post Comment

    • Admiral_Joraxx profile image


      6 years ago from Philippines

      I definitely learn something new from this hub. Thanks for this healthy and body shaping guidelines. =)


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)