If you have made a commitment to lose weight and get in better shape, you probably want to see results right away. You can choose to go with so-called miracle diets that will help you lose weight quickly, but they may not have any ability to help you keep the weight off and get any of the benefits from getting in shape. You can lose weight quickly, but it takes a concerted and organized effort.
Step 1
Do cardiovascular training in order to get your heart rate up and burn calories. One of the most effective forms of cardiovascular exercise is called interval training, which involves short bursts of extreme exercise. One of the best ways to do interval training is through sprinting. Do this at the local high school or college track. Mark off distances of 100, 80, 70 and 50 yards. Sprint 100 yards and then immediately follow with sprints of the other distances. Take a two-minute break and then repeat the set of sprints. Do one more double set of sprints before you leave the track. This will get your heart rate up and improve your metabolism as well.
Step 2
Start doing strength training. Lifting weights will help you get stronger and burn fat from your body. It is most advantageous to lift free weights, but it is not recommended unless you have a training partner who can spot you while you are lifting weights. You can also gain strength and burn fat by doing circuit training. This will allow you to workout your shoulders, arms, chest, back, abs, buttocks, thighs and calf muscles. As you get stronger through your workout, you will also burn fat.
Step 3
Do additional cardiovascular training. If you have sprinted hard while doing interval training, you can get additional cardiovascular work by getting on your bicycle and pushing hard for at least 25 minutes. You do not have to sprint, but you are not going for a leisurely ride, either. The key is making sure you ride for 25 minutes in order to get your heart rate up once again.
Step 4
Take all junk foods, fast foods and fried foods out of your diet. Don't eat more than one portion of red meat per week. Replace it with white meat chicken and fish. Eat two or three portions of fresh vegetables and at least one portion of fresh fruit every day. Limit your dessert intake to one portion per week. Avoid drinking alcoholic beverages.
Step 5
Drink water every day. Aim to drink at least 64 oz. of water to help your body flush toxins out of your system. Water is also a great lubricant, and it will help your muscles, joints and tendons operate at maximum efficiency when you are exercising and working out regularly.
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