Burning through your carbohdyrate -- or glycogen -- reserves allows you to drop water quickly and descend into ketosis. Ketosis -- the dietary state where you primarily burn fatty acids for fuel -- lets you continue to burn fat instead of carbohydrates. This requires you to not only deplete your carbohydrate reserves, but also to avoid consuming carbohydrates to maintain your dietary status. Intense, varied exercise with dietary discipline allows you to burn carbohydrates quickly. Consult a health care professional before beginning any diet or exercise program.
Train your lower body using a combination of free weights and machines. Perform squats or leg presses, stiff-legged deadlifts and leg curls. Perform heavy sets first, two or three sets of each exercise using five to eight repetitions per set. Follow this with two or three sets of 12 to 15 repetitions per set.
Perform intense cardiovascular exercise the evening of the day you trained your lower body. Interval runs, where you sprint followed by a slower recovery run are ideal. Interval training can also be done on an exercise bike or with a jump rope. Train at a sprint pace for 30 seconds followed by 30 seconds of slower recovery training. Perform as many sets as you can.
Train your upper body using a combination of free weights and machines on the morning following your lower body training. Bench and incline presses should be performed with pull-downs and rows. Additional volume for your arms can be added with barbell curls and triceps extensions. Perform two or three heavy sets of five to eight repetitions per set. Follow this with two or three sets of 15 to 20 repetitions per set.
Perform lighter aerobic exercise the evening of the day you trained your upper body. Select a type of cardiovascular exercise that involves your upper body to a degree, such as an elliptical trainer or rowing machine. Continue your cardiovascular exercise until you are fatigued.
Supplement with alpha lipoic acid; 600 mg twice a day improves your insulin sensitivity and increases your ability to burn carbohydrates, according to a 2006 study in "Hormones."
Avoid eating carbohydrates. The more carbohydrates you eat, the more you have to work off or burn. Even consuming carbohydrates after your workout should be avoided until you have achieved your goals. No fruit, sugars, starches, pasta, bread or grain. Avoid junk food at all costs.
- "Physiology of Sport and Exercise, Fourth Edition"; Dr. Jack H. Wilmore, et al.; 2007
- "Hormones"; Improvement of Insulin Sensitivity in Patients with Type 2 Diabetes Mellitus After Oral Administration of Alpha-Lipoic Acid; P. Kamenova; October - December 2006