Losing three pounds in five days is not an easy goal, but you may be able to do it by ramping up your exercise routine considerably to use up more calories and eliminating all low-nutrient, high-calorie foods. Losing weight, getting in better condition and then keeping the weight off should be a long-term goal. It is much healthier than going on a fad diet to try to drop weight quickly.
Step 1
Do cardiovascular exercise each day. Cardiovascular training will get your heart rate up and burn lots of calories. One of the best ways to do cardiovascular work is high-intensity interval training, which burns more calories than a steady pace. You must expend significant energy over short bursts. Try interval sprinting. At a track, mark off distances of 90, 80, 70 and 60 yards. Sprint 90 yards at top speed and then do the same at the other three distances in rapid succession. After you have finished your four sprints, take a two-minute break and then repeat them. Do one more double set of sprints before you leave the track.
Step 2
Go to the gym and do strength training. If you have a training partner who can spot you, you should lift free weights because you are working your muscles harder when you have to balance the weights as well as lift them. However, if you don't have a partner, do circuit training on a system like Nautilus or Bowflex. You will get a workout for your shoulders, arms, chest, back, abdomen, buttocks, hamstrings and calf muscles.
Step 3
Do additional cardiovascular exercise. In order to get maximum benefit from the second workout, you have to run, bike, walk or swim for 25 minutes at a time. If you are doing sprints, you might want to ride your bike for your additional cardiovascular workout. Ride at a medium-to-fast pace for at least 25 minutes.
Step 4
Eat nothing but healthy food. Eliminate fast foods, fried foods, junk foods and anything sugary. Eat foods that will will burn as clean fuel in your body. Eat white-meat chicken and fish for your protein. Eat two or three portions of fresh vegetables every day and one or two portions of fresh fruit every day. Do not eat any desserts.
Step 5
Drink 64 oz. of water every day. You are trying to lost three pounds in five days and you might think that drinking water will add weight to your body. It won't if you are exercising hard. Water will help lubricate your muscles and help them work harder. It will also flush toxins out of your body.
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