Losing 30 pounds quickly is not for the faint of heart. Simple mathematics says that you must burn 105,000 calories in order to lose 30 lbs. because each pound of weight loss equates to 3,500 calories burned. The best way to achieve this is by decreasing caloric intake, or how much you eat, while simultaneously increasing physical activity, or how much you burn. A few helpful supplements can accelerate your weight loss by improving metabolic efficiency and minimizing the storage of excess water weight.
Step 1
Create a caloric deficit by eating fewer calories every day. A personal trainer or nutritionist can calculate your maintenance calories, those required to maintain your body as is. Armed with this information you can decrease those calories by 500 a day. But cutting too much too fast can cause the body to go into starvation mode as a survival tactic. According to the "Fat Burning Bible," you should never cut calories below 1200 a day.
Step 2
Get 30 percent of your calories from lean protein, 30 percent from healthy fats, and 40 percent from low-glycemic carbohydrates. Since carbs are our bodies' primary source of fuel, cutting them moderately will force the body to use body fat for energy. When cutting carbohydrates, you can add calories from protein and fat to make up your individual daily caloric totals.
Step 3
Combine both resistance training and cardiovascular exercise to shed weight fast. The "Abs Diet" book and the "Fat Burning Bible" both have beginner resistance training programs. Perform these workouts three to five days a week. Never train with weights and machines for more than 60 minutes, as this is the point when the stress hormone cortisol can begin to do more harm than good. As for cardio, three 15-minute sessions are just as good as 45 minutes at once. Always do your cardio immediately after resistance training or upon waking for optimal fat-burning.
Step 4
Purchase a fat-burner from your local retail health store. The combination of 200 milligrams of caffeine and 300 milligrams of EGCG, from green tea extract, is a potent fat-burning combination. If you cannot tolerate caffeinated products, try fücoTHIN by Garden of Life, which uses brown seaweed extract to elevate metabolic rate. For best results, take your fat-burner prior to exercise but not within five hours of bedtime. Make sure to still follow a proper diet and exercise plan.
Step 5
Purchase a whey protein supplement to use in pre- and post-workout smoothies as well as mid-meal snacks. The "Fat Burning Bible" recommends two to three mid-meal snacks between three other main meals, for a total of five or six smaller meals throughout the day. High-quality whey protein products contain at least 20g of protein per serving. Whey isolate and hydrolyzed whey protein are the best, but whey protein concentrate will also do.
Step 6
Purchase a natural diuretic product such as MHP's Xpel or Prolab Cuts II. Natural diuretics can help to shed unwanted water weight being retained in inconvenient places such as the abdomen. Always increase water intake while using diuretics to avoid dehydration. It is not uncommon for individuals to lose five to ten pounds of water weight in a week through the use of natural diuretics. To create your own inexpensive formula, combine dandelion root, grapefruit seed extract, apple cider vinegar, burdock root, vitamin C and/or potassium.
Step 7
Have one cheat meal per week. Eat anything you want at one meal. This will keep your metabolism working properly. The human body has a survival mechanism that actually lowers metabolic function during times of starvation. To avoid this pitfall, you can enjoy a pizza or ice cream treat that will mentally, physically and psychologically give you a break from the stress of dieting. Do not go overboard, and keep the "cheat" contained to one meal on one day of the week. The next day you should resume your regular eating schedule.
Things You'll Need
- Fat-burner
- Whey protein
- Diuretic blend
References
- The Abs Diet; David Zinczenko; Rodale Inc., 2004
- The Fat Burning Bible; Mackie Shilstone; John Wiley & Sons Inc., 2005
- Combat the Fat; Jeff Anderson; CQC International LLC, 2009
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