I want to lose about 40 lbs. I've started an interval running program six days a week. I do 2. 5-3 miles all day. I also do strength training all other day and elliptical for 30 min all day. I can feel my endurance building and the muscles building in my legs. I know I am building muscle right now, but how long before the fat starts coming off too. I think I found an answer. Fat starts coming off immediately. How long before you actually see results will depend on the intensity of your exercies and, more importantly, your diet. Many people who are trying to lose weight make some pretty big mistakes when they start an exercise plan – They think they need energy to work out so they have a 300 calorie power bar and drink 150 calories in a sports drink. They just consumed more than they burned during their 30 minute work out. So track what goes in as well as what goes out to make sure you are burning more than you are consuming. Don't starve yourself, as you need food for energy, but you have to eat right. Since you want to lose 40 pounds I assume you are overweight (no offense). I was in the same boat and I actually found that working out gave me more energy and I guess my body was using my fat stores. I wound up eating less when I was losing weight than I do now just trying to maintain the weight loss. To finally answer your question, if you eat right and work out hard then you should visibly see some results in a couple of weeks, and each week the scale should should show you dropping as much as 3 to 4 pounds. That number will go down as you lose weight. The first 25 pounds will be much easier to lose than the last 15 but seeing the results will keep you motivated to keep going. For the record, when I was 60 pounds overweight it took 6 weeks to lose 30 pounds, another 6 to lose 17 more, and then 6 more weeks to lose 9 more pounds. I lost a few more pounds but it is a bit of a struggle to keep it off. I worked twice a day for those 18 weeks, about 40 to 70 minutes each session.

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Due to previous injuries and accompanying aches and pains in my knees and ankles, I need to know which is the most effective low-impact exercise: bicycling or swimming? I prefer swimming as I am aware of it's benefits as a full-body workout, but at the moment I am interested in rapid weight loss. What I found out was – By low impact here I take it to mean weight bearing. . As in. you want to burn more calories, but don't want to aggravate those injuries. I'm a huge advocate of bicycling. . 1) you can cycle for exceedingly long periods of time at relatively high heart rates and due to the wind (evaporative cooling) you really don't 'feel' how hard you are working. I've burned 2000 calories in a single ride before. Second, you need to do some strength training. Some real. . Lifting to failure within a single set, once or twice a week, kinda strength training. Its good for boys and girls. 15-30 minutes a week is all you have to spend. You'll preserve and build your muscles, change your metabolism, etc. etc. . Its not just helpful but necessary for lasting weight loss. otherwise you catabolize your muscles and its not fun. You'll never look back.

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Proper, health exercise is an important part of any weight loss program. Do remember to consult your physician before starting an exercise program. You don't want to hurt yourself!

Ideally, an exercise program will not only help you lose weight, but will help you build muscle and stamina. You also want to design a exercise program that is balanced and exercises each part of your body.

Of course, if you are a member at your local gym, all you have to do is go to your gym, where you can easily do a complete body workout with just a few machines.

If you don't have access to a gym, or you're like me and prefer to work out other ways, you'll want other exercise options.

Biking
Biking is an excellent exercise for losing weight, especially if you are not in good shape to start with. If you choose a relatively flat route and start out with short distances, you can start out very easily and work up to more strenuous rides. Be sure, though, that you are properly outfitted with an appropriate bike and equipment – visit your local bike shop for help and advice.

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Swimming
Swimming is another excellent exercise for losing weight. It is not hard on the body, but provides an excellent workout. Especially if you are a novice at swimming, you should swim in a pool with a lifeguard. If you don't know how to swim, check your yellow pages or ask around – you can get swimming lessons pretty cheaply most places.

Running
Running is a great way to lose weight and get in shape, but it is harder on your body than swimming or biking. If you need to lose weight, you should probably start out with one of the other exercises until you get into better shape. Keep in mind that running and biking both work the legs, but they do work different primary muscles.

Don't wait – start and exercise program today to lose weight!

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