If you make the right diet and exercise choices, losing weight in two weeks is not only possible, it's inevitable. In fact, your body already knows how to burn fat off quickly. Combining frequent resistance training and cardiovascular exercise will ensure that you burn plenty of calories. Change your diet slightly to create a caloric deficit, which will promote healthy weight loss.
Cardio
Increase your cardiovascular training to lose weight fast. Most people can stay in shape with three 30-minute sessions of cardio a week. However, if you're trying to lose weight, you can increase your number of sessions. If you currently work out three days a week, try increasing to five days. For a quick two-week diet, two-a-day cardio also works great. "Combat the Fat" author Jeff Anderson suggests including one cardio session after a resistance training workout. Add another cardio session to your routine, either upon waking, during your lunch break or before bed. Burning more calories will help you reach your goals faster.
Resistance Training
Increase your resistance training frequency. If you suddenly increase your training volume, your body will respond by burning more calories and using every nutrient available to rebuild and replenish, according to "Xtreme Lean" by Jonathan Lawson and Steve Holman. Try using three workouts and cycling through them over five days. For instance, during the first week you might work arms and shoulders Monday, legs and abs Tuesday, back and chest Wednesday, repeat workout one Thursday and finish with workout two Friday. Rest Saturday and Sunday, and recommence with workout three on Monday.
Circuit Training
Another great way to burn fat fast is with circuit training workouts, says "Muscle Explosion" author Nick Nilsson. Circuit training focuses on performing one set of several different exercises back to back with little to no rest between them. Hit every major muscle group with one or two exercises, starting with the largest and ending with the smallest muscles. For example, target your legs, back and chest first, then finish with your shoulders, arms and abs. To make this even more effective and challenging, perform 30 seconds of a cardio activity between your sets, rather than resting. This works well if you're waiting for a machine to become available. Perform bench jumps, walking lunges or jump rope until you can move on to your next set.
Diet
Changing your diet slightly can go a long way toward dropping pounds, according to "The Fat Burning Bible" by Mackie Shilstone. Replace all refined carbohydrates--such as white flour, white rice and sugars--with their healthier counterparts, including brown rice, whole grains, and fresh fruits and vegetables. When choosing meat and dairy, select low- or no-fat varieties. Consider adding healthy protein smoothies as daily snacks. Limit your consumption of such saturated fats as animal lard. Avoid trans fats from hydrogenated oils. Include olive oils, natural peanut butter, nuts and seeds into your diet.
Meals
Increasing your meal frequency speeds up your metabolism to help you burn fat faster, according to "The Abs Diet" by David Zinczenko. This means eating five or six smaller meals throughout the day, rather than three large ones. In addition to the health benefits, this strategy burns fat and limits your body's storage of fat by controlling your blood sugar and insulin levels. Start by trying to eat a slightly smaller breakfast, lunch and dinner than normal while adding two or three healthy snacks between meals throughout the day.
References
- "Combat the Fat"; Jeff Anderson; 2008
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "Muscle Explosion"; Nick Nilsson; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "The Abs Diet"; David Zinczenko; 2004
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