So you need to lose a lot of weight, fast huh?
Well have no fear, your solution is here!
This is a combination of diet and exercise. Like all things, you will have to do work to gain results. If something else sounds too good to be true, it usually is. So with that being said, with a little bit of effort on your part, the final product, 20 days from now, will be so much more worth it. Let's get started.
1.) Gotta do the cardio.
Rank from level of difficulty would be: easiest to hardest: elliptical, treadmill, stairmaster no more, no less than 30 minutes. 3-5 days a week do in speed intervals. Which means 2 minutes high, 2 minutes low for 30 minutes.
**Don't forget to eat some carbohydrates before running. Carbohydrates are instant energy. A slice of wheat bread or cereal can do wonders before a cardio session. Keep in mind that if you have no energy, you will not last 30 minutes of cardio. **Use a cardio machine with a TV. One show=one workout completed.
2.)Watch your food.
Don't even think about any junk food. Salts and high sugars holds a good amount of water, so no chips, no sodas, no ice creams, no candy. For the first week, we want to drop your water weight off, approximately 10 lbs. Worth. Get as many vegetables and lean meats as possible (lean meats are fish, grilled chicken/steak) not bacon, burgers and spam
**helpful tip would be to drink a glass of water before and after a meal. This will give you a full feeling. Eat frequently, every 2-3 hours, don't over stuff yourself, know the difference between satisfied and full.
3.) Hit the weights.
High reps, low sets. Even if its just the bar that your raising, with no weight. A full body work out will burn fat much more quicker, and boost your metabolism. Don't forget to stretch before and after, but if you had to choose, stretch after. Don't do only mirror muscles, legs are important to workout as well, containing many active hormones helpful to weight loss.
**Don't forget to eat something high in protein afterward. This will repair your muscles much more quickly and reduce muscle soreness for the next day. 2-3 days a week
4.) Get plenty of sleep.
This means 6-8 hours, depending on the type of sleeper you are. Too much sleep can alter your performance during the day. And too little sleep can leave you tired and lethargic. Be aware that sleep heals the tear of muscles you make while you workout.
Expected goal: for the 1st week, you will lose water weight very quickly because of your sudden diet change. -10lbs. 2nd week, days 8-14, you will lose a consistent -5 pounds a week, depending how hard you push ad your consistency with your diet. The more garbage you allow yourself to eat, the more work you need to put in to burn it off, you decide. Last week, days 14-20, this is another -5 lb. Week, your body will be in a groove. Stay on track, keep your discipline level going, be active, every little bit counts.
-10+ -5 + -5 = -20lbs. In 20 days!
Almonds are a good source of good fats or fast fuel energy. Eat fruits for dessert instead of cake or chocolate. Stay away from fast food, but if can't, order from the healthy menu. Protein shakes are good but can be high in calories, so be careful. If possible, eat vegetables raw, this contains the most vitamins and nutrients. Do not let others bring you down or get in the way of your ultimate goal!