Any goal worth achieving must include a tangible and concrete gameplan. It is one thing to simply want or desire something, while it is another thing altogether to map out measurable objectives in realizing that desire. This is true for weight loss goals, especially. There must be specific steps laid down and followed to lose weight in 11 days. Adherence to the following steps will benefit in your weight loss efforts.
Step 1
Increase physical activity. Weight train two to three times per week on nonconsecutive days. Trained muscles can utilize fat in muscle tissue as a source of energy in resistance training. Use weights that are heavy enough to present a challenge to the working muscle to increase muscle hypertrophy, or growth. The more lean muscle you have, the more fat and calories you burn. Execute total body routines on Monday, Wednesday, and Friday. In other words, perform exercises that target each muscle group beginning with the major muscles, chest, back, quadriceps, and shoulders. Enlist the service of a fitness professional for proper form and technique and for a program design of different exercises you can do.
Step 2
Perform cardiovascular exercise on most days of the week for 20 to 60 minutes. Save your intense cardio for those days opposite your weight training days. Do no more than 20 to 30 minutes of moderate pace cardio on the same days you lift weights. On the non-weight training days, aim for 30 to 60 minutes of high-intensity cardio. Alternate between a steady-pace routine, where you reach and maintain a certain speed for the majority of the workout, and interval training which are bouts of high-intensity segments followed by moderate and subsequently low-intensity ones. As an example, on Monday, a weight training day, follow the lifting with 20 minutes of cardio at a steady moderate pace.
Step 3
On Tuesday, your non-weight training day, perform interval training on the treadmill or elliptical. For example, begin with a moderate pace of 3.0 for 5 minutes. At the five minute mark, increase pace to 3.5. Maintain this speed for 3 minutes. At the end of this interval, speed up to a 4.0 pace which should be similar to a power or speed walk. Keep up this pace for 2 minutes. Increase the speed to 4.5 at the end of two minutes. This should be a jog, run or sprint depending on your fitness level. Maintain for 1 minute and reduce speed to the low-end pace of 3.5 and repeat.
Step 4
Repeat this pattern Wednesday, Thursday, and Friday. Use Saturday as an optional rest day or a make-up weight training day, if anything was missed throughout the week. Incorporate a fun, outdoor activity that may not seem like exercise but will still count towards burning calories like beach volleyball, gardening, or walking a golf course. Rest on Sunday.
Step 5
Create a negative energy balance or caloric deficit by reducing fat in the diet. Limit red meat consumption to no more than three times per week. Where applicable, trim all visible fat from meat, chicken and fish. Choose skinless white meat of chicken and turkey for healthier options. Avoid frying foods to minimize intake of saturated and trans fats. Eliminate processed luncheon meats, such as bologna and salami, due to their high fat content. Monitor and minimize the amount of oil, butter, margarine and sour cream you add to your food. Eat natural, whole foods that have little or no processing. Unprocessed or refined grains have a higher content of fiber and phytochemicals that benefit the body. Fiber assists with the removal of waste products from small intestines which can contribute to efficient weight loss.
Tips and Warnings
- Avoid skipping meals to lose weight. The less the body is fed or fueled, the more it uses other substances for energy. Retaining fat is the body's defense mechanism against starvation.
Things You'll Need
- Weights
- Exercise Equipment
- Running Shoes
References
- "Sports and Fitness Nutrition," Robert Wildman and Barry Miller; 2004.
- "The Positive Attraction to Negative Calorie Foods," George Redmon; American Fitness Jan./Feb. 2007.
Member Comments