How to Lose Weight by Working Out Twice a Day
- 1). Exercise twice a day, but take off the following day to give your body a chance to rest. Your muscles need time to repair themselves, and you will likely follow through with your exercise schedule if you give yourself a break every other day. Weight loss is a steady process, so don't overdo it to ensure a successful outcome. Too much training can cause muscle tissue breakdown, and this can hamper your weight-loss goals.
- 2). Split your daily exercise routine into cardiovascular and strength-training sessions. For example, do cardiovascular exercises, such as aerobics, in the morning, but add weight sets to your workout session in the evening. Try to use all muscle groups and rotate targeted groups every other day. For example, work out your abdominal muscles on Monday and then focus on legs on Wednesdays. Perform two to four sets on each muscle group. This type of routine not only will tone your body but also will promote weight loss as you burn calories on a regular basis.
- 3). Allow for enough time to pass between your workout sessions. Think about working out early in the morning and then again in the evening to give your body the much-needed break it needs between workouts to get the most out of your training schedule.
- 4). Eat well after each session to enhance sustained performance. Proper nutrition is important throughout any exercise routine, but especially when you are planning to work out twice a day. Healthy food not only will replenish vital nutrients in your body after your first session but also will prepare your body for the evening interval. Continued performance is key factor to losing weight with this kind of schedule, so you want to have enough energy to follow through with it.
- 5). Include more strenuous physical activities into your workout routines for shorter periods of time. Work out twice a day for about 15 to 20 minutes per session. However, make your daily exercise routines more intense. For example, you will likely burn more fat if you jog for 30 minutes instead of walking for an hour. Activities, such as aerobics, jogging and jumping rope, burn more calories than mild to moderate exercises do.
- 6). Modify everyday activities to add variation into your routine. For example, walk or bike to work or take your dog on a fast-paced hike in the mornings so you don't get bored with your routine. Finding the motivation to work out twice a day can be challenging as time progresses, so vary your exercises to encourage yourself on a regular basis to promote weight loss.
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