Burning fat in two weeks is a very reasonable goal. No matter how much you have to lose, you can make great strides in as little as two weeks. However, losing body fat quickly requires a commitment to changing your lifestyle, diet and exercise. Crash diets always fail because they are not realistic in the long-term, and they can actually slow your metabolism down to a crawl. Follow a few simple guidelines to burn fat in two weeks the healthy way.
Step 1
Exercise by doing three to five resistance training workouts per week. Weight-training not only burns calories and fat while you are working out, it also elevates metabolic rate for up to 48 hours or more afterward. Moreover, resistance training builds lean muscle, which burns calories at rest, every hour of every day.
Step 2
Add as many cardiovascular training sessions as you can. For accelerated fat loss, try doing two-a-day cardio. For example, do one cardio session immediately following your resistance training workout, and another upon waking on an empty stomach or before bed. Cardio training is cumulative so you can do several shorter sessions or one long-duration workout. Try 30 to 60 minutes, one or two times per day for five or six days a week. Always take one day off from all workouts to allow the body to recover.
Step 3
Try a one-to-three day fast to jump-start your diet. There are many different kinds of fasts, the purest form of which involves abstaining from all foods and drinking only distilled water. "The Miracle of Fasting" recommends drinking an apple cider vinegar drink to cleanse and suppress hunger. Mix two tablespoons organic apple cider vinegar, one tablespoon honey or stevia extract and 8 oz. of water and drink three to five times per day. Always talk with your doctor before starting a fast.
Step 4
Eat five or six smaller meals throughout the day, spaced two to three hours apart. This method of eating increases fat burning, decreases fat storage, suppresses hunger naturally and elevates overall metabolic rate. Try three main meals (breakfast, lunch and dinner), with two or three mid-meal snacks in-between them.
Step 5
Take in 40 percent low-glycemic carbohydrates, 30 percent healthy fats and 30 percent lean proteins in order to burn fat optimally. "The Fat Burning Bible" recommends this proven macro-nutrient ratio for elevating metabolic rate and burning fat like never before. Once you get used to eating this way, you may never want to go back.
References
- "The Miracle of Fasting"; Paul C. Bragg; 2009
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
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