Having the desire to lose 25 lbs. and the gumption to make a plan to do it is admirable. It is not simply about getting on a diet and starving yourself to drop the weight. As a matter of fact, eating less probably won't help you very much unless you go on a significant exercise program that will get your heart rate up and improve your metabolism. You will also need to do strength-training to reach your goal.
Step 1
Start doing cardiovascular training to kick off your weight-loss program. One of the best forms of cardiovascular work is interval training, which involves short bursts of intense exercise. You can do interval training on an exercise bicycle. Ride the exercise bike and push as hard as you can for 60 seconds. After that sprint, follow up with additional sprints of 50, 45 and 40 seconds. Take a two-minute break and then repeat the set. Do another double set before you leave the gym. This will get your heart rate up and also increase your metabolism. Do this four times a week if you want to meet your weight-loss goal.
Step 2
Lift weights in the gym to gain strength and cut fat. If you want to lose weight, you will want to burn off as much fast as you can from your body. Free-weight exercises like the bench press and the dead lift are great, but you must have a workout partner if you are going to work safely with free weights. You can do circuit training to build strength in your shoulders, arms, chest, back, abdomen, buttocks, hamstrings and calf muscles. Do this five times a week.
Step 3
Do additional cardiovascular training. You can run, bike, walk or swim. It's up to you, but the key is that you must do these exercises for at least 25 minutes at a time to get your heart rate up. Swimming is an outstanding cardiovascular exercise, because it uses virtually every muscle in your body. You don't have to try to challenge Michael Phelps, but you can't go for a leisurely swim either. You need to keep propelling yourself in the water for 25 minutes. Do this four times a week if you want to drop 25 lbs. in seven weeks.
Step 4
Change your diet so that your body can burn its fuel more efficiently. Stay away from junk foods, fast foods and fried foods. Limit your intake of red meat to one portion a week. Eat white-meat chicken and fish for your protein. Eat two to three portions of fresh vegetables and one to two portions of fresh fruit every day. Stop drinking alcohol if you want to lose weight and limit yourself to non-fat desserts. Don't break your diet or make "just this once" exceptions.
Step 5
Drink water every day. You need to drink at least 64 oz. of water daily for your body to have the best opportunity to flush out toxins and waste material. Water is also a great lubricant and will help your muscles, joints and tendons work at peak efficiency.
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