Setting a goal to improve your overall conditioning and lose 20 lbs in a month is a great decision. Not only will it help your feel better and look better, it will help your state of mind to know that you are taking important steps to improve your overall quality of life. Losing weight and keeping it off is not about going on fad diets or taking pills to restrict appetites. It is about going on a comprehensive program that addresses cardiovascular work, strength training and dietary changes.
Step 1
Make cardiovascular training one of the keys to your weight-loss plan. It will increase your heart rate and your metabolism. One of the best forms of cardio work is interval training, which involves high-intensity exercise over short periods of time. Interval training can be done on the running track, on a bicycle, on an exercise bike or in the swimming pool. To do interval training on the track, mark off distances of 90, 80, 75 and 70 yards. Sprint those distances in descending order without resting. After you have finished all four sprints, take a two-minute break and then repeat the set. Do at least one more double set of sprints before you leave the track. Do this five times per week since your are trying to lose 20 lbs. in one month.
Step 2
Start doing strength-training exercises at the gym. Not only will this help you gain strength, it will help you cut fat from your body. The best weight-lifting work to do involves free weights, because you are forced to balance the weights before you lift them. However, lifting free weights is not advisable unless you have a training partner to spot you when lifting. You can build strength adequately by doing circuit training on Nautilus or Bowflex systems. This will allow you to work out your arms, shoulders, neck, back, chest, abs, buttocks, hamstrings and calf muscles. Also do this five times per week.
Step 3
Do additional cardiovascular training to help lose 20 lbs. in a month. The key to cardio exercise is working hard enough and long enough to get your heart rate up for at least 25 minutes. You can do this by riding your bicycle. You don't have to sprint for 25 minutes, but you are not going for a leisurely ride either. Push yourself and pedal aggressively for at least 25 minutes five or six times per week.
Step 4
Make healthy choices when eating. Get rid of fried foods, fast foods and junk foods. Replace red meat with white meat chicken and fish. Don't eat more than one portion of red meat per week. Have at least two servings of fresh vegetables and one serving of fresh fruit every day. Cut out desserts completely.
Step 5
Drink at least 64 oz. of water every day. Water will help you get maximum performance from your muscles, joints and tendons, since it is a natural lubricant that will help those parts of the body while exercising. Drinking adequate amounts of water will also help the body get rid of toxins throughout the day.
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