Losing weight and getting in better shape is a great idea at any age. The best way to make these changes is to combine cardiovascular exercise with strength training and an improved diet. Taking diet pills or going on fad diets may help you drop weight over the short term, but it will not help you keep it off and it is not a healthy way to your goal. Losing 10 pounds in two weeks is quite a bit, but it is possible to get close and possibly reach your goal with a maximum effort
Step 1
Start cardiovascular training to build up your heart rate and increase your metabolism. One of the best workouts is interval training, which demands maximum energy expenditure over a short period. You can run, bike, swim or row to do intervals. As a runner, go to your local high school track and do sprints. Mark off distances of 100, 90, 70 and 65 yards. Sprint each distance in order, starting with 100 yards. After you have run all four, take a two-minute break and repeat the set. Do one more double set of sprints before you leave the track. Since you are trying to lose 10 lbs. in two weeks, you need to do this six days a week.
Step 2
Go to the gym and start weight training. If you have a workout partner, it is best to use free weights because you have to balance them as well as lift them. It takes greater effort to use free weights than it does circuit training. However, if you do not have a partner, do Nautilus or Bowflex training. You can exercise your neck, back, chest, shoulders, arms, abs, buttocks, hamstrings and calf muscles. Do this six times per week. It will cut fat and build muscle.
Step 3
Do additional cardiovascular training. You can run, walk, swim, bike or row. If you did interval sprint training, you might want to get into the pool and swim. To do effective cardiovascular exercises, you have to do it for at least 25 minutes at a time to get your heart rate up.
Step 4
Make immediate changes in your diet. Get rid of fast foods, junk foods and fried foods. Replace red meat with white-meat chicken and fish. Eat two to three portions of fresh vegetables every day and have two portions of fresh fruit every day. Stay away from desserts.
Step 5
Drink water throughout the day. You need to drink 64 oz. of water every day. Not only will water help your muscles joints and tendons perform at their best, it will also flush the toxins from your body
Things You'll Need
- Running shoes
- Dumbbells
- Tape measure
- Chalk
- Pedometer
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