Making the effort to improve your overall conditioning is an admirable goal. You can lay the groundwork for a healthy exercise plan in two weeks. You can even see some results if you combine cardiovascular training with strength training and improving your diet. Losing weight is not just the result of doing one of these practices. It takes a full commitment and you can hope to lose 7 lbs. (a pound every other day) in a two-week period.
Step 1
Start a cardiovascular training program. If you want to lose weight, cardiovascular training is essential because it will raise you heart rate it will also increase your metabolism. One of the best type of workouts for weight loss is interval training. You can do this by running, biking, swimming or riding an exercise bike. To do interval training on an exercise bike, do sprints of 60, 50, 45 and 40 seconds in descending order. Don't take more than a 15-second break between any of the sprints. After you finish all four, take a two-minute break and repeat the set. Do one more double set of sprints before leaving the gym. Do this seven times--every other day--when engaging in a two-week weight loss program.
Step 2
Do strength-training exercises to build strength and cut fat. The best strength training programs almost always involves lifting free weights. Make sure you have a workout partner to spot the weights. If you don't have a spotter, you can do circuit training on a machine, such as a Nautilus or Bowflex. It will help you work out your shoulders, arms, back, chest, abs, buttocks, hamstrings and calf muscles. You should do strength training seven times--every other day--when you are doing a two-week weight loss program.
Step 3
Do additional cardiovascular exercise. If you are not a runner, you can do power walking to raise your heart rate. Make sure you swing your arms fully and wear comfortable athletic training shoes to walk. The key to being successful in this activity is making sure you engage in it for at least 25 minutes. This will help you reach your target heart rate. You can also run, ride a bike or swim. While you don't have to sprint, go at a moderate pace. Do this workout on the days you are not doing interval training--seven times during your two-week workout plan.
Tips and Warnings
- Make appropriate changes to your diet. Get rid of fast foods and fried foods. Eat white-meat chicken and fish for protein. Make sure you have at least two servings of fresh vegetables and two servings of fresh fruit every day. Stay away from desserts. Eat complex carbohydrates, like whole wheat pasta, brown rice and whole grain cereals to swell your energy reserves for your workouts. Stay hydrated when you work out. You need to drink 64 oz. of water daily. Water will help your joints, muscles and tendons handle the work you will do during your cardiovascular and strength-training workouts. Water will also help you flush toxins out of your body.
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