Losing 10 lbs. of fat in two weeks can become a reality, but it requires strict attention to your diet and some serious training in the gym. Your workouts should include both resistance training and cardiovascular exercise to burn as much fat as possible. Advanced weight lifting techniques can further enhance your fat burning by speeding up your metabolic rate. In addition, a few natural supplements can elevate your metabolism for faster weight loss.
Step 1
Eat a morning meal within 30 minutes of waking up. According to Eric Velazquez's article, "Lean in Less Time, " published in the February 2010 edition of "Muscle & Performance," those who eat a balanced high-protein breakfast are less likely to overeat later in the day. Moreover, eating breakfast suppresses the stress hormone cortisol, which shuts down fat burning and promotes fat storage, according to "The Cortisol Connection," by Shawn Talbott.
Step 2
Eat more often to keep your metabolic rate burning hot, by taking in five or six daily meals and/or snacks. The typical three large meals per day trigger the body to create insulin surges. Insulin is a storage hormone that acts to drive nutrients and sugars from the bloodstream into muscle and fat cells. When you create large insulin spikes, the body is more likely to store these calories as body fat, says Mackie Shilstone in "The Fat Burning Bible."
Step 3
Increase your protein intake to 1 gram per pound of body weight, divided among your five to six daily meals and snacks. Lean proteins, like fish, turkey, chicken, eggs, cottage cheese and whey protein, have a thermic effect that forces your body to burn more calories, says "Combat the Fat" author Jeff Anderson. Try to get at least 15 to 30g of protein per feeding.
Step 4
Choose "good" carbohydrates, says Velazquez, and avoid the processed and sugary varieties. Brown rice, oatmeal, whole-grain bread and pasta, fruits and vegetables are low-glycemic, meaning that they digest slowly. Slower digestion prevents body fat accrual by controlling insulin. Always eat these foods with protein.
Step 5
Taper your carbohydrates as the day goes on. Carbs eaten within a few hours of bedtime readily store as body fat. Since carbs are primarily a source of energy, you do not need them when you are getting ready to go to sleep. For evening meals, choose lean proteins, high-fiber vegetables and healthy fats, like olive oil or peanut butter.
Step 6
Do circuit training workouts at least three days per week--on Monday, Wednesday and Friday, for example. A circuit means doing several different exercises in a row, with brief rest periods between each set. A sample circuit might be squats, leg curls, calf raises, lat pull-downs, bench press, shoulder press, triceps extensions and biceps curls. Rest only 30 seconds between sets or do 30 seconds of a cardio activity, like box jumps, step-ups or lunges.
Step 7
Add 30 minutes of cardiovascular work immediately after your weight workout, says Anderson. This helps to target your body fat directly. Examples include the treadmill, exercise bike or elliptical. On non-weight training days, do high-intensity interval training by alternating between high intensity and medium intensity for 15 to 30 minutes.
Step 8
Take 200mg of caffeine and a green tea extract that contains 300mg of EGCG or epigallocatechin gallate three times daily, says the article "Your 10 Pound Diet Plan" by Jim Stoppani. In addition, take 1 to 3g of L-carnitine and 1 to 2g of fish oil, up to three times daily.
Tips and Warnings
- Drinking more water, brushing your teeth, chewing sugarless gum or eating your next meals a little early are all excellent strategies for controlling your hunger and food cravings while dieting.
- Never begin a diet, exercise or supplementation program without first consulting with your doctor.
Things You'll Need
- Whey protein
- Caffeine pills
- Green tea extract, containing 300 mg EGCG
- Fish oil
- L-carnitine
References
- "Muscle & Performance;" Lean in Less Time; Eric Velazquez; February 2010
- "The Cortisol Connection"; Shawn Talbott; 2002
- "Combat the Fat"; Jeff Anderson; 2008
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; Your 10 Pound Diet Plan; Jim Stoppani Ph.D.; January 2010
- "Muscle & Performance"; In Case of Emergency; Kathleen Engel; June 2010
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