Losing 5 lbs. in 20 days is a reasonable goal for someone who is willing to work hard and make key dietary changes. Losing weight is about burning more calories than you take in. To change your body structure and lose weight, you have to do cardiovascular exercise, strength training and put foods in your body that are efficient fuels. You have to be diligent about your efforts, and you can't make excuses to miss your exercise sessions.
Step 1
Engage in cardiovascular training to lose 5 lbs. in 20 days. One of the best ways to do this is with interval sprinting. Go to the local high school or college track and sprint 100, 90, 80 and 70 yards consecutively. Don't take more than a 15-second break between sprints. Take a two-minute break after you finish, and then repeat the set. Do one more double-set before you leave the track that day. Do this every other day.
Step 2
Lift weights to get stronger and burn fat. Exercises like the bench press, arm curls, squats and lunges are common. However, if you are working with free weights, you will need a partner to spot you while you are lifting. If you don't have a partner, do circuit training. This will allow you to work your arms, shoulders, chest, back, core muscles, glutes, hamstrings and calf muscles. Do this at least four times per week.
Step 3
Engage in additional cardiovascular exercise. You can run, walk, swim or ride a bike. You don't have to sprint, but to lose weight and get in better shape, you have to do it for at least 25 minutes at a time to get your heart rate up and burn calories.
Step 4
Change your diet. Instead of eating red meat, eat white meat chicken or fish as your main sources of protein. Eat three portions of fresh vegetables and two portions of fresh fruit every day. Eat complex carbohydrates like spaghetti and whole-grain cereals. Eliminate sodas and sugared drinks from your regimen. Drink at least 64 oz. of water every day.
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