Losing weight and improving your overall condition is a great goal to have for anyone who is interested in improving their quality life. There's nothing wrong with wanting to lose the weight over a short period of time, but quick weight-loss schemes are not healthy, and they rarely help a person sustain long-term weight loss. To drop significant weight, you have to have a cardiovascular training plan and a strength- building plan and make significant dietary changes. This will help you lose 30 or more pounds in two months.
Step 1
Begin a cardiovascular training plan. Cardiovascular training will get your heart rate up and increase your metabolism. One of the best cardiovascular workouts involves interval training. Interval training requires the expenditure of short bursts of maximum energy to burn calories. Some of the exercises that you can do for interval training include sprinting, bicycle racing, exercise bicycle training and swimming. Get on the exercise bike and pedal as hard as you can for 60 seconds. Then continue to do sprints for 55 seconds, 50 seconds and 45 seconds. After the four exercise bicycle sprints, wait two minutes and repeat the set. Do one more double set within 45 minutes of the one you just finished. Because your goal is to lose at least 30 pounds in two months, do this six times per week.
Step 2
Begin a strength training program at the gym. If you have a training partner who can spot you when you are lifting, a free weight program will be most beneficial. If you don't have a spotter, you can gain strength and burn fat by doing circuit training on a program such as Nautilus or Bowflex. This will allow you to workout your chest, arms, shoulders, back, abs, hamstrings and calf muscles. Do this six times a week because you are trying lose 30 pounds in two months.
Step 3
Do additional cardio work to increase your heart rate. By running, walking, biking or swimming for at least 25 minutes, you will get your heart rate up and burn additional calories. You don't have to sprint if you are going to run, but you aren't going for a leisurely stroll either. The same holds if you are walking. Pump your arms if you choose to walk in your neighborhood and make sure you work hard while you are doing it. By doing at least 25 minutes of cardio work six times a week in addition to the interval training, you have a chance of reaching your weight loss goal.
Step 4
Make significant changes to your diet. Get rid of all fast foods, fried foods and junk foods. Don't eat more than one portion of red meat per week. Substitute white-meat chicken and fish as your main sources of protein. Eat two to threee portions of fresh vegetables every day. Have the same amount of fresh fruit every day. Do not eat dessert because you are trying to lose at least 30 pounds in a two-month period.
Step 5
Drink 64 to 72 oz. of water every day. Water will help your muscles, joints and tendons function at peak efficiency, and that's a necessity because you will be doing so much exercise. Water will also flush toxins out of your body, which will make you feel more energetic.
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