Understand, this is a quick weight loss solution, meaning, temporary. You may possibly gain all of it back, or more. This is a very extreme way to do it but its been effective for a short term solution (2-4 weeks). In order to get the body to release fat, you have to understand some realities.
- The human body is capable of losing far more than 2 pounds in a week, but that would indicate loss of either muscle or water.
- The human body is not really capable of shedding more than 2 pounds of fat in a week, especially on an ongoing basis, and even 2 pounds per week would be an extreme!
- Muscle loss decreases caloric burn and slows metabolism.
- Water loss is temporary.
1st Part is Diet adjustment - lean proteins, complete proteins, protein shakes(drinks), and leafy green vegetable or other type of vegetable meals. Chicken, Fish, and Turkey are your proteins, none of them fried, broiled, or microwaved. Vegetable meals include salads, or meals with all veggies.
No white potatoes, no white flour, no white sugar, no grains at all, unless they are whole grains such as protein rich brown rice. No artificial sweetners (Splenda, Aspartame, and this includes food and drinks), no heavily processed food meals, you want to turn your body into a machine that burns up the fuel (food you eat) quickly. You dont want any excess calories from anything so you eat or drink and no diet drinks because those are more detrimental to metabolism because of how the body elimanates the chemicals they contain.
Drink nothing but water, maybe a little juice but preferably vegetable, cranberry or grapefruit those help to flush the kidneys and curb your appetite, in the early part of the day, and herbal tea (such as green tea), and I say again NO diet drinks.
2nd part workout adjustment - workouts must last at least 2 hours or more, preferably in this order activity (such as aerobics, martial arts, racquetball, basketball), followed up by intense cardio. Or medium intensity weights followed up by intense cardio. Do plenty of stretching before and after and drink plenty of water. This must be done at least 5 days a week and a sixth day do light cardio, preferably light walking or even yoga or pilates and stretching and take one day off to rest completely.
The third part is the part I least like and I only advise this to clients in extreme weight loss deadline cases. Diet pills - Lipovarin is the one I recommend the most, only because it has good ingredients that individually can be effective, but together arent much better (at least like they claim it is). Hydroxycut and Trimspa are also ok (and cheaper), and thats only because they publish their ingredients. Many diet pills wont make their ingredients readily available, which has to make anyone leery of them.
Examples of Your Workouts These are just examples, adjust them according to your lifestyle and schedule.Cardio Exercise Activity
- Swimming
- Racquetball
- Basketball
- Step Aerobics
- Kickboxing
- Martial Arts
- Spin Aerobics
- Perform medium intensity resistance exercise in sets of 4 and 12-15 reps for 45 - 60 minutes per day, 6 days per week
- Monday - legs, shoulders Tuesday - Upper and Lower back, biceps, abs Wednesday - Chest and triceps shoulders Thursday - legs and abs Friday - Upper and lower back Saturday - Chest and triceps and abs Sunday - Rest and Recuperate
- Perform staggered intensity aerobic exercise immediately following resistance 30 - 45 minutes
- Monday - Stairclimber, long low intensity session (45 min) Tuesday - Bike short intense (20 min) Wednesday - Elliptical, alternate high, low intensity (30 min) Thursday - Stairclimber, short intense (20 min) Friday - Bike long low intensity (45-60 min) Saturday - Treadmill, alternate high, low intensity (30 min) Sunday - Rest and Recuperate
Keep in mind this is not a normal routine for most people. This is a routine designed for quick weight loss and nothing else. You should not prolong this routine more than 4 weeks and a max of 6 weeks. Your body will adapt and you may subject yourself to injury due to the physical stress you will place on your body for too long of a period of time.
As with any type of exercise consult with a physician to make sure you can handle physical stress of working out. If you have any injury while doing this then stop immediately and seek medical attention.
Remember this is not a lifestyle change, this is a temporary quick weight loss solution and you will likely gain some of the weight back.
