Making a plan to lose weight and get in better shape over a two-month period is a great idea to help you feel and look better. Doing it with an exercise plan alone is tough because having a healthy diet will help the weight come off even quicker. However, if you are diligent in your approach to exercise you can lose weight over a two-month period by combining cardiovascular exercise along with weight training.
Step 1
Engage in interval training as the basis of your cardiovascular exercise. Interval training involves intense bursts of energy over a short period of time. It helps you get your heart rate up and increases your metabolism. One of the best ways to do interval training is with sprinting. Go to your local high school track and run sprints of 100, 90, 80 and 60 yards. Start with the 100-yard dash and follow with the 90-yard sprint and keep going in descending order. Take no more than 15 seconds between sprints. When you finish all four, take a two-minute walk break and repeat the set. Do one more double-set of sprints before you leave the track. Do this three times a week to lose weight fast in two months.
Step 2
Lift weights to build strength and burn fat. Strength training will help you accelerate your weight loss. If you have access to free weights, exercises like the bench press, arm curls and lunges will help you meet your objective. You can also do strength training by doing pushups, pullups, crunches or taking a Pilates class. Do this three times per week. You can also get a full-body strength workout with circuit training.
Step 3
Swim regularly to help you burn calories, get your heart rate up and increase your metabolism. You don't have to sprint but you do have to keep moving in the water for 25 minutes without stopping to get your heart rate up. You can do the freestyle stroke and if you need to rest go to the sidestroke.
Step 4
Play team sports like basketball, volleyball, soccer or lacrosse. These are sports that require constant motion and that will allow you to burn significant calories. Try to play a game of basketball or soccer for at least an hour at a time 2 to 3 times per week when you are trying to lose weight quickly over a two-month period.
Step 5
Drink 64 oz. of water a day to help replenish your vital organs and refresh your muscles, joints and tendons. Water is much better for you than sports drinks that are heavy in sugar and sodium. Water will help you wash toxins out of your system.
Tips and Warnings
- Eat healthfully to lose weight and get in better shape. Cut out red meats, eat white meat chicken and fish. Stay away from heavy desserts.
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