You can lose weight in four weeks or less by combining dietary changes with both resistance and cardiovascular exercise. The good news is that you will not have to give up all the foods you love. Instead, focus on eating well most of the time and working out as hard as you can. Building a little bit of lean metabolically active muscle, while burning fat at the same time, will go a long way.
Step 1
Do circuit-training resistance workouts three days per week. Circuit training means doing a series of several exercises in quick succession with very little rest between them. That makes one circuit, and then you repeat the whole thing one or two more times. "The Abs Diet," by David Zinczenko recommends working out on Monday, Wednesday and Friday to elevate your metabolism all week long.
Step 2
Follow a simple cardio program suggested by the article "Lose up to 20 Pounds by Summer" by Carey Rossi in the May 2010 issue of Muscle & Performance magazine. This means you will switch between two different 30-minute cardio programs every other day for six to seven days a week. The treadmill program involves incrementally increasing the incline and the resistance so that the workout gradually gets harder. The other program is a steady-state workout on the elliptical machine. Set it at a resistance that you can keep up for 30 minutes at low to medium intensity.
Step 3
Add some helpful natural supplements to your weight-loss program to accelerate your results. In his book "Homemade Supplement Secrets," Jeff Anderson recommends combining green tea extract (standardized to 300 mg EGCG) and 200 mg of caffeine to elevate your metabolic rate. EGCG, or epigallocatechin gallate, is a polyphenol anti-oxidant found in green tea. In addition, you can take one to six grams per day of CLA, or conjugated linoleic acid, divided among your meals. Try adding one to three grams of L-carnitine as well, for even more of a fat burning boost.
Step 4
Use whey protein as a post-workout shake or to make smoothies between meals. "The Abs Diet" calls whey protein a power food because it helps to build muscle and burn fat. For a delicious and quick protein smoothie blend 8 oz of water, half a frozen banana, one or two scoops of whey protein, one tbsp. of peanut butter, one tsp psyllium husk and two ice cubes.
Step 5
Eat less but more frequently. "Combat the Fat" author Jeff Anderson recommends using your hand to visualize your portions at each of your five to six small meals throughout the day. For example, have a chicken breast the size of your palm, enough whole-wheat pasta to fit in your cupped palm and a serving of olive oil the size of your thumb.
Step 6
Have one cheat meal per week where you eat anything you want. Limited cheating not only provides a psychological and mental break from dieting, but also speeds your metabolism. Eating up to twice as many calories in a day accelerates metabolic rate by 9 percent over the following 24 hours, according to "The Abs Diet."
Things You'll Need
- Green tea extract (standardized to 300 mg EGCG
- CLA)
- 200 mg caffeine
- L-carnitine
- Whey protein
- Water
- Frozen banana
- Peanut butter
- Psyllium husk
- Ice cubes
References
- Muscle & Performance; "Drop Up to 20 Pounds By Summer"; Carey Rossi, May 2010
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; 2004
- "Combat the Fat"; Jeff Anderson; 2008
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