Making a plan to lose weight is a decision that can have a dramatic effect on your health and lifestyle. When you lose weight in a healthy and disciplined manner, you can feel better in all of your daily activities, and it can also lead to a happier and more productive life. Losing 35 lbs. quickly can be done if it involves cardiovascular exercise, strength building, weight training and healthy dietary changes.
Step 1
Sprint to lose weight. Interval training is one of the best cardiovascular exercises for anyone who wants to lose 35 lbs. or more. Go to the local high school track and sprint 100 yards at full speed. Return to the starting line and follow that with a 90-yard sprint. Follow that up by sprinting 80 and 60 yards. Take a two-minute break and then repeat the four sprints. Do one more double set of sprints before you leave the track. Do this five times per week since you want to lose significant weight over a short period of time.
Step 2
Build strength by lifting free weights and doing circuit training, along with push-ups and pull-ups. Doing weight training will not only help you get stronger but will also burn quite a bit of fat. Weight-training exercises, including the bench press, arm curls, squats and lunges, will help you improve your condition, but you will need a training partner when you are lifting weights. If you don't have a spotter, you can do circuit training to work out your arms, shoulders, chest, back, abs, glutes, hamstrings and calf muscles. Additionally, push-ups, pull-ups and ab crunches will help you gain strength and burn fat. Do this four times per week.
Step 3
Run, walk, bike or swim to do additional cardiovascular exercise. You don't have to sprint when you are doing this workout, but you do have to exercise for at least 30 minutes at a time to get a strong cardiovascular workout. Your goal is to get your heart rate up, and you need to go at 3/4 speed for 1/2 hour to get the full benefit of your workout. Do this three times per week.
Step 4
Make major changes to your diet. Eliminate red meat and use white-meat chicken and fish as your major sources of protein. Eat two to three portions of fresh vegetables and two to three portions of fresh fruit every day. Eat complex carbohydrates like spaghetti and brown rice to give your body the fuel needed to handle the heavy exercise load. Eliminate desserts and fast foods from your diet.
Step 5
Drink at least 64 oz. of water every day. Not only will drinking water help you lose weight, it will also lubricate your vital organs. Do not substitute sports drinks for water. Sports drinks are high in sugar. Eliminate sodas and sugared drinks from your regimen.
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