The best weight-loss programs involve diet and exercise and take place over a series of months. However, there are times when you are unable to make any significant changes to your diet. You want to lose weight but do it all through exercise. This involves a lot of work, both from a cardiovascular perspective as well as weight training. Doing enough work and drinking water will help you overcome any dietary deficiencies.
Step 1
Get to the local high school or college track and do some sprint interval training. Interval training will cause your heart rate to go up, and it will also increase your metabolism--even after you have finished your workout. Measure off distances of 90, 80, 60 and 50 yards. Go to the starting line and sprint 90 yards. Immediately follow with sprints of 80, 60 and 50 yards. Take a 2-minute break and then repeat the four sprints. Do one more double-set of sprint intervals before you leave the track. Do this five times per week.
Step 2
Start weightlifting on a regular basis. Strength training through weightlifting will build muscle, and it will also cut significant fat from your body. A combination of free weights and circuit training can help you get in much better shape. Do arm curls, the bench press and the clean-and-jerk with free weights. However, you need a spotter for safety when working with free weights. Go to circuit training where you can work out your shoulders, arms, back, chest, abdomen, buttocks, hamstring and calf muscles. Do this four times per week.
Step 3
Get on your bicycle for additional cardiovascular training. You are doing hard interval training. By getting on your bike and riding hard enough to get your heart rate up, you will burn more calories, and this will help you burn calories and lose weight. You need to ride the bicycle for at least 25 to 30 minutes to get your heart rate up. Do this four times per week.
Step 4
Drink water throughout the day to lose weight and keep your muscles in top condition. Drink about eight bottles (64 oz.) of water per day. Drink more if you want it, especially on heavy workout days. Water will lubricate your muscles, tendons and joints and help your workouts be more productive.
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