Losing weight requires discipline and a plan. The best way to go about it is to take adequate time, implement an exercise plan that includes strength training and cardiovascular work, changing your diet and drinking plenty of water. Losing 10 lbs. in three months is a reasonable and intelligent goal. You don't want to go on crash diets that promise you will lose 20 lbs. in 10 days. A slow and steady approach is best.
Step 1
Start your plan to lose weight by engaging in cardiovascular exercise. The most effective cardiovascular training is interval training. This involves explosive amounts of hard work over short bursts of time. You can do interval training by running at the track, biking, swimming or getting on an exercise bicycle. Interval training will get your heart rate up and increase your metabolism. If you are running, measure off distances of 90, 80, 60 and 50 yards. Sprint 90 yards at top speed followed by sprints of 80, 60 and 50 yards in rapid succession. Take a two-minute break and then repeat the set. Do one more double-set.
Step 2
Lift weights to build strength and cut fat. The best strength training is done with free weights, but if you don't have a training partner to help you spot weights, you are better off doing circuit training. This will help you build your shoulders, arms, chest, back, abs, buttocks, hamstrings and calf muscles.
Step 3
Do additional cardiovascular training by going running, walking, biking or swimming for at least 25 minutes at a time. You don't have to do this at top speed. Instead, you can jog or walk with a purpose through a pleasant environment like a forest preserve with a path. If you prefer swimming or biking, both are excellent cardiovascular exercises. Just do it for 25 minutes.
Step 4
Eliminate junk foods, fast foods and fried foods from your diet. Eat white-meat chicken or fish. Have at least two portions of fresh vegetables and one portion of fresh fruit every day. Don't have dessert more than once a week.
Step 5
Drink 64 oz. of water every day. Drinking water will help you get rid of waste materials and flush other toxins out of your body. It is also a natural lubricant that is good for your muscles, joints, tendons and bones.
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