Losing belly fat in two weeks is not an easy task to undertake. However, if you are willing to work out hard and drastically adapt your diet, it is quite possible. Keep in mind that a deficit of 3,500 calories is needed to lose a single pound. Yet, reducing calories too much will undermine your attempts to lose body fat. The solution is to reduce calories while performing both resistance-training and cardiovascular exercise. Remember that a lifestyle change is what leads to healthy weight-loss.
Two Weeks to Less Belly Fat
Step 1
Write down your plan for a good resistance training program that includes compound exercises such as squats, deadlifts, bench presses, and pull ups, for example. Xtreme Lean by Steve Holman and Jonathan Lawson is a great choice. Perform five weight-training sessions a week for no more than one hour at each.
Step 2
Perform 60 cumulative minutes of cardiovascular exercise five days a week. One session should come immediately after your resistance-training workout, to maximize fat-burning. The other can be performed first thing in the morning on an empty stomach or immediately before bed. Low-intensity cardio is best for burning belly fat, according to the Abs Diet book. One of your cardio sessions should be an interval training session, alternating short bursts of high-intensty with longer bouts of medium intensity cardio.
Step 3
Eat 5 or 6 smaller meals throughout the day. According to the Fat-Burning Bible by Mackie Shilstone, follow these macronutrient percentages: 30 percent protein, 30 percent fat, and 40 percent carbohydrates. Lean proteins, low-glycemic carbs, and healthy fats are the best choices. Use whey protein powder as a meal replacement or mid-meal snack, as well as after your workouts. Drink as much water as you can to optimize hydration and metabolism.
Step 4
Try a whole body cleanse. Cleanses may help prime your body by beginning the process of eliminating heavy metals and toxins from your body. These herbals blends contain healing botanicals that may help to detoxify your organs and blood. In addition, the fibers help sweet toxins out of the body and promote regularity. Follow the instructions and be prepared to spend some time in the bathroom.
Step 5
Have one cheat meal at the end of your first week of hard training and dieting. It may seem counter-intuitive, but in order to keep your metabolic fire stoked you have to trick your body into thinking that it is not starving to death.
Things You'll Need
- Resistance Training
- Cardiovascular Exercise
- Interval Training
- Whole body cleanse
- Cheat meal
References
- The Fat Burning Bible, Mackie Shilstone, John Wiley & Sons Inc., 2005
- The Abs Diet, David Zinczenko, Rodale, 2004
- Xtreme Lean - Jonathan Lawson and Steve Holman, Ironman Publishing, 2008
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