Lose Weight Quick Tips
Lesson 1
You want to lose weight... the only problem is you just don't know where to start and you are on a limited time frame.
Over the course of the following lessons you will learn everything you need to get on the path to quick and easy weight loss. Not only is it weight loss... it is fat loss. Don't worry about muscle melting away, we only want to wave good-bye to fat.
Lose Weight Quick Tips
I just looked at a calendar today and was shocked with the idea that there is only 4 weeks until Thanksgiving!
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Or maybe you are afraid of the 5-Pound Curse that comes with the Holiday season and want to get a jump-start on weight loss. Thankfully, with only 4 weeks left, there are methods to lose weight quickly.
Get Moving With Your Workouts
If you aren't already working out you need to start ASAP. And if you are an avid fitness-goer it may be time to change up the routine so that you see continuous results.
Workouts should consist of two programs: strength training and cardio. If you have ever heard someone say that you can't lose fat from strength training…. They were wrong. Lifting weights burns tons of calories even after the workout is completed.
If has been neglected, I suggest un-neglecting it. For you women, have no fear… bulking up isn't an option thanks to our anatomy and hormones. Lifting weights build muscle (get toned), burns calories, builds bone strength and gives you tons of energy. Aim for lifting 3 days per week for 30-45 minutes… total body workouts are best.
Now, the second program is of course cardio. Cardio exercise burns calories and when paired with weight training you can expect to lose most weight faster than if doing cardio alone. Plus, cardio by itself has the risk of actually burning muscle instead of fat.
Since we obviously want to keep our muscle but say adios to the fat, cardio should be done at lower intensities (heart rate no more than 80%) and performed after weight training or on off days. There is no reason to walk all day on the treadmill; 30 minutes will be just fine!
Losing weight quick means tweaking your diet and nutrition
Why do you lose weight? Because you are burning more calories than you are taking in.
The exercise will help out a lot with that but you are also going to have to look in the kitchen for changes too. The holidays makes it hard to be perfect at eating but in the 4 weeks you have left there is the potential to lose 10 pounds! That's motivation.
I am not a fan of detox diets, I believe the body was designed to naturally clean you out… but I am a fan of detoxing your kitchen. When you are finished reading, head over the pantry and the fridge to begin the detox phase.
Clean out all processed foods, candies and sweets. If you can't literally get rid of these items because of family members just place them in a separate cabinet that you won't find yourself raiding. For the next 4 weeks, these items are the no-no's.
Aim to eat 4-6 meals a day. This ensures several things. 1. No growling stomachs and hunger pains that lead to unhealthy snacks and foods. And 2. A fired up metabolism. Eating ever 2-3 hours ensures that your metabolism is always on full gear… burning calories and burning away fat.
Lean protein is a must. Protein is the most metabolic costing food you can put it. Out of carbohydrates, fats and protein, the proteins take the most energy to breakdown and process through the body. Make sure that every meal has a healthy source of protein.
Complex carbs are friends. I know that carbohydrates have been on the enemy list from time to time but eaten correctly, they are a necessity for the body. Don't get me wrong… carbs such as white bread, pasta, white rice, potatoes, etc should be taken out for the next 4 weeks (or forever). These items spike blood sugar and promote fat storage.
But complex carbs such as whole-wheat bread, oats, brown rice, sweet potatoes, etc. are great options and should be in your diet.
Fats are friends. That's right, fats really are great for you. I am not talking about fats found in cakes and French fries, but unsaturated fats. Fats found in avocados, fish, olive oil and nuts are essential. They help fill you up and feel fantastic.
Ok, so yes calories should be cut down… a little. It's not reasonable to cut calories drastic! You will be miserable and the diet will last only a few hours until you give up and head to the snack machine. Chances are that after tweaking the diet to match above you will have cut out enough already. But if you like to crunch numbers, aim to lower calorie intake by 300 calories.
Ok, so you have the workout outline and the diet planned out for you. Quick weight loss is now easy to handle and by the holidays you will look fabulous for parties and family gatherings!
Of course these are some great tips... but moving on to lesson 2 you will learn how what you think could be hurting your waist size and weight loss goals.
Get more information about exercises to lose weight and make sure you check out our fitness courses podcast where we talk about current fitness events and give you help to get great results.