So you want to lose 30 lbs. in two months? Prepare yourself for a challenging but rewarding experience. According to the "Fat Burning Bible," you must burn 3,500 calories to lose a single pound of body fat. Multiply that by the 30 lbs. you wish to shed and we are left with 10,5000 calories to burn. Daunting, but not impossible. By combining a caloric deficit with increased physical activity, you can reach this goal in two months. However, it requires drastically changing your diet, working out consistently and maybe even adding a few choice dietary supplements to speed the process.
Step 1
Create a caloric deficit by eating 750 fewer calories per day. Maintenance calories are those you need to maintain your body exactly as it is now. Since you want to lose weight quickly, you must reduce those drastically, yet not so much that metabolic factors grind to a halt. Free resources are available to calculate your maintenance calories. Once you have obtained your new calorie count for the day by subtracting 750 from your maintenance, you can begin to look at macro-nutrient ratios.
Step 2
Consume 30 percent of your nutrients from healthy fats, 30 percent from lean proteins and 40 percent from low-glycemic carbohydrates. According to Mackie Shilstone's "Fat Burning Bible," this is the optimal ratio of macronutrients for fat burning. Start here and gauge your results by monitoring your body weight and body fat percentage. To speed up losing fat, moderately decrease your carbohydrate intake by 30 to 50g a day, every week or two. Do not go below 50g of carbs per day as this might severely constrain metabolic functions necessary for losing weight.
Step 3
Divide your daily macronutrient totals into five to seven smaller meals throughout the day. The "Fat Burning Bible" suggests three main meals--breakfast, lunch and dinner--paired with two to three mid-meal snacks. This mode of eating will keep metabolic rate high, prevent fat storage and keep cortisol levels low. The stress hormone cortisol can wreak havoc on your weight loss, according to "The Cortisol Connection," so keeping it at bay will only improve your results.
Step 4
Perform five resistance-training workouts each week--for example, 30 to 60 minutes each Monday through Friday. Follow this up with 30 to 60 minutes of cardiovascular exercise, such as the treadmill, elliptical or exercise bike. Since cardio is cumulative, you could separate your 60-minute daily total into two or three separate sessions. Shoot for burning 500 to 1,000 calories from cardio every day to stay on target for your 30 lb. weight-loss goal. Always take one day off per week from all formal exercise and training.
Step 5
Purchase a fat burner, some whey protein and a natural diuretic product from a health store, such as the Vitamin Shoppe. Fat burners might speed up your weight loss twofold or threefold. They contain caffeine, which could adversely affect those with heart disease. For a non-caffeinated version, try Garden of Life's Fucothin. Whey protein powder should be used as a meal-replacement, post-workout shake and/or a mid-meal snack. Choose a product with at least 20g of protein per serving. Natural diuretic products such as Xpel by MHP or Cuts II by Prolab could help you shed unwanted water weight, speeding up weight loss. Always remember to drink extra water when you take diuretics.
Step 6
According to the "Abs Diet" book, you must add one "cheat meal" per week. For one meal, you will eat whatever you want. This will help to eliminate food cravings, keep your body out of starvation mode and allow your metabolism to operate at a high rate from week to week. Do not go overboard. Keep the "cheat" to one meal on one day out of each week.
Things You'll Need
- Workout plan
- Fat burner
- Whey protein
- Natural diuretic
- Water
References
- "The Abs Diet;" David Zinczenko; 2004
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "Combat the Fat;" Jeff Anderson; 2009
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