You are already on the right track if your goal is to lose 20 pounds of body fat in two months. Many people do not care about body composition, only the number on the scale. However, your body composition or body fat percentage is really what changes the way you look. In order to lose 20 pounds you must burn 70,000 calories, since it takes 3,500 calories burned to lose a single pound of body weight. The way to do this is to simultaneously cut your calories while increasing physical activity. With a few dietary changes and a solid workout plan you can start building muscle, which works to burn fat for you even at rest, and lose 20 pounds in two months.
Step 1
Eat five or six small meals throughout the day. According to "The Fat Burning Bible" this strategy will keep your body burning fat all day long. In addition, it will blunt the production of the stress hormone cortisol, which can wreak havoc on your weight-loss goals. Aim for three main meals with two to three smaller mid-meal snacks per day.
Step 2
Try a macronutrient ratio of 30 percent protein, 30 percent fat and 40 percent carbohydrates, as recommended by "The Fat Burning Bible". It is not as difficult as it sounds. Try eating about the same size portions of carbohydrates and protein at each meal. Then make sure you are getting a little healthy fat at each feeding as well. "The Abs Diet" and "The Fat Burning Bible" both have sample meals to get you started.
Step 3
Perform up to 60 minutes of resistance training three to five days per week. Training with weights will help you build muscle, which is so metabolically active that it burns calories even when you are sitting on the couch. "The Abs Diet" offers a circuit training routine that is great for beginners. For more advanced trainees, try "Xtreme Lean" by Jonathan Lawson and Steve Holman.
Step 4
Do cardiovascular exercise for at least 30 minutes three days a week. To accelerate fat loss, just add extra cardio on the other days. Always take one day off from all forms of training to give your body a chance to recover. Cardio is cumulative, so one long session is just as good as several short-duration ones. Follow the "Muscle Nerd" Jeff Anderson's advice and keep it low intensity, immediately after your resistance training, to burn pure body fat.
Step 5
Buy some whey protein from your local health retailer. Besides being high in calcium and great for your immune system, whey protein makes a great mid-meal snack, pre- or post-workout shake or meal-replacement. High quality products contain whey protein isolate or hydrolysate with over 20 grams of protein per serving. Whey is very versatile and can be made into a delicious smoothie to cut hunger in the afternoon.
Step 6
Eat absolutely anything you want for one meal, one day of the week, every week. According to "Combat the Fat" by Jeff Anderson, this allows your body to avoid shifting into starvation mode. When our bodies perceive a lower caloric intake, they adapt by making that intake level our new metabolic rate. This means eating less and less without losing any more weight. Trick your body into burning fat like a furnace by having a "cheat meal" once a week.
Things You'll Need
- Resistance Training Program
- Cardiovascular Exercise
- Whey protein
- Cheat meals
References
- Combat the Fat; Jeff Anderson; CQC LLC, 2009
- The Fat Burning Bible; Mackie Shilstone; John Wiley & Sons Inc., 2005
- The Abs Diet; David Zinczenko; Rodale, 2004
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