Often times, there is a deadline for when you want to lose weight, whether swimsuit season is approaching, you have a class reunion around the corner or you are trying to fit into smaller clothes for a specific event. When you have a deadline for weight loss, you want to lose as much weight as possible. To avoid risking your health, you should lose weight at a healthy rate of 1 to 2 lbs. per week. By performing daily exercise, you can lose up to 16 lbs. in two months.
Step 1
Burn calories everyday with at least 30 minutes of cardiovascular exercise. The higher the intensity you work at, the more calories you will burn. To lose up to 1 lb. per week, you need to burn 500 calories a day or 3,500 calories per week. Running, kickboxing and jumping rope burn a high rate of calories per session.
Step 2
Use interval training two to four days a week as your cardio exercise. This type of training causes you to burn more calories while also increasing your metabolism. Choose an exercise, like running or cycling, and alternate a fast pace with a slow or resting pace for 20 to 25 minutes. Each interval should last 30 to 90 seconds.
Step 3
Use strength training to build lean muscle tissue and improve your metabolism. The more muscle mass you have, the more efficiently your body can burn calories. It will also help to improve your stamina and endurance during workouts. Train all of your muscle groups at least twice a week for 30 to 60 minutes.
Step 4
Change the type of activities you perform every two to three weeks. Once your body gets used to a specific exercise, it will no longer be challenged and you can hit a weight-loss plateau. You can avoid this plateau by changing the exercise, working at a different intensity or increasing your workout duration.
Tips and Warnings
- Weigh yourself first thing in the morning before you attempt to lose weight. Write this number down as your starting goal. Weigh yourself once a week for two months to track your progress. Weigh yourself at the end of two months to calculate how much weight you lose overall.
- Talk with your doctor before starting any weight-loss program.
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