Making a commitment to lose weight and get in better shape is one that can help you live longer and help you enjoy life more on a day-to-day basis. Losing 30 lbs. can help you get to a point where you feel better about yourself and everything you do. To lose that weight quickly requires a great deal of hard work on the exercise front and significant changes to your diet. You will also have to drink significant amounts of water every day.
Step 1
Do interval sprint training to burn calories and lose weight. Go to your local high school or college track and sprint 100 yards. Follow that race with sprints of 90, 80 and 70 yards. Don't give yourself more than 15 seconds between those sprints. Take a two-minute break, and then repeat the four sprints. Do one more double set of the four sprints before you exit the track.
Step 2
Lift weights to build strength, get rid of fat and burn calories. Free weights will help you get stronger the fastest and will also help you burn the most calories. Exercises like the bench press, arms curls and lunges will help you get in excellent shape, but you will need a training partner to spot you. Circuit training will allow you to work out your arms, shoulders, chest, back, abs, core muscles, glutes, hamstrings and calf muscles. If you don't have access to free weights or circuit training machines, you can get stronger and burn fat by doing push-ups, pull-ups and ab crunches.
Step 3
Do additional cardiovascular exercises by running, biking, swimming or walking. You do not have to go at full speed as you do in interval training, but you must go for at least 25 minutes at a time to get your heart rate up so you can burn calories and lose weight.
Step 4
Make major changes to your diet. Don't eat red meat more than once a week. Instead, eat white-meat chicken and fish as your major sources of protein. Eat two-to-three portions of fresh vegetables every day and also eat at least two portions of fresh fruit every day. Eat complex carbohydrates, like brown rice and whole wheat spaghetti. Eliminate desserts and junk foods from your everyday foods. This is a must if you want to lose 30 lbs. quickly.
Step 5
Drink 64 oz. of water every day. Do not drink sugared beverages like soda pop or Gatorade. Instead, drinking water every day will help your body and help you to lose weight. It will also lubricate your vital organs as you increase your level of exercise.
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