A healthy weight loss regimen takes effort and time. You also need to perform regular cardiovascular exercise, strength training workouts and eat a proper diet. If you adopt all these disciplines to your weight loss goals, you can lose significant weight over a six-week period.
Step 1
Run, walk, bike or swim to get the cardiovascular exercise you need to lose weight. It doesn't matter which of these exercises you do as long as you do them for at least 25 minutes at a time to get your target heart rate up to the calorie-burning level. Select the exercise that you feel comfortable doing and do it three times a week in order to meet your weight-loss goals.
Step 2
Build strength and burn fat by doing strength training. Lifting free weights is the most effective way to build strength because you have to work to balance the weights as well as lift them. The bench press, arms curls, military press, dead lifts and lunges are explosive strength-training exercises. If you don't have a spotter to help you with heavy weights, use circuit training machines to build strength. You can build strength in your back, shoulders, chest, arms, abs, glutes, hamstrings and calf muscles and burn calories by doing circuit training workouts. Lift weights every other day to build strength and burn calories.
Step 3
Eat a healthy diet if you want to lose weight. Eat white-meat chicken, lean red meat and fish instead of fattier cuts of red meat as your main sources of protein. Eat two to three servings of fresh vegetables and fruit on a daily basis. Eat complex carbohydrates such as brown rice and oatmeal to fuel your exercise routine. Avoid fast foods and junk foods.
Step 4
Drink 64 oz. of water every day when you want to lose weight. Drinking water will help flush the poisons and toxins out of your system. It will also keep your muscles, joints and tendons lubricated while working out.
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