Losing weight and improving your condition are healthy goals to have. However, it is best to do it the right way by combining cardiovascular exercise with weight training and diet improvement. Trying to lose weight and keep it off any other way are likely not going to work. Trying weight loss pills or going on diets that promise to help you 30, 40 or 50 lbs. without exercise and dietary changes should be ignored because they will not work or they are not healthy. If you want to lose as much as 30 lbs. in five weeks, you need commitment to exercise and diet.
Step 1
Go on a strong cardiovascular training program that will get your heart rate up and increase your metabolism. One of the best cardiovascular exercises is interval training, which involves high intensity work over a short period of time. You can do interval training on an exercise bike. Sprint on the exercise bike for timed races of 60, 55, 50 and 40 seconds in descending order. After you finish the four sprints, do another set in the same order. Do one more double-set before you finish your workout. Since you are trying to lose 30 lbs. in five weeks, you will need to do this six or seven days per week.
Step 2
Start a strength training program. If you have a workout partner who can spot you, you should use free weights for an excellent workout. However, if you do not have a spotter, do circuit training at your local gym. Try the Nautilus system because it will allow you to work out your shoulders, back, arms, chest, abs, buttocks, hamstring and calf muscles. Do this six times per week since you are trying to lose 30 lbs. in five weeks.
Step 3
Do additional cardiovascular training to burn calories and keep your heart rate up. You can run, bike, swim or do power walking. The key will be to do any of these exercises for at least 25 minutes if you want to get your heart rate up and burn calories. Swimming is a great cardiovascular exercise because you will use all your muscles as well as push your heart rate. You do not have to swim races, but you are not going for a leisurely swim either. Do not let you feet hit the floor of the pool and make sure you swim at least 50 yards per minute (one length of the pool). If you can keep this up for 25 minutes and do this six times per week, you will soon meet your weight loss goals.
Step 4
Make significant and healthy changes to your diet. You should cut out fast foods, fried foods and junk foods. Do not eat red meat more than once per week. Eat fish and white-meat chicken for your protein needs. Eat two to three portions of fresh vegetables every day and eat two portions of fresh fruit every day. Stay away from dessert. You are trying to lose 30 lbs. in five weeks, so you cannot afford the extra calories that come with eating a dessert.
Step 5
Drink at least 64 oz. of water every day. Water will help you prepare your muscles, joints and tendons for the heavy exercise you are doing. It will replenish and rejuvenate you. It will also wash away the toxins in your system and that will give you more energy. You can also have sports drinks like Gatorade if you prefer but water is better for your body.
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