Want some effective
strategies to get results ASAP?
Here are the best tips
and tricks from fitness professionals and nutritionists on how to drop the most
weight in two weeks.
1. TAKE A HIIT
You probably know
high-intensity interval training (HIIT) is the basis of most exercise classes.
This type of workout challenges you to give full energy for short periods of
time interspersed with active rest to allow you to recover.
On a walk, every three
minutes you could run for a minute, then walk for another three minutes to
catch your breath. Then run for a minute again.
Not only is this
effective for burning fat and calories, but it keeps your metabolism revving
for hours after you finish.
To fully reap the
benefits of this style training, this cycle should go on repeatedly for 20 to
50 minutes. The body will burn calories during the workout, but will also burn
fat post workout due to post-exercise oxygen consumption.
2. STOP EATING SUGAR
You’re in a bind on the
way to pick up your kiddo from school and you’re on the edge of that dangerous
combination of hunger and anger—you’re hangry.
What do you turn to? For
many overworked folks, processed foods are the fastest and easiest solution.
But, if you’re trying to
improve your health ASAP and lose weight, cutting back on sugar is step number
one.
Our fast-paced, on-the-run
lifestyles typically lead to consuming an abundance of processed foods that are
easy to make and quick to eat. Unfortunately, these food choices are often
packed with empty calories most commonly in the form of sugar or one of its
derivatives.
3. WORKOUT FOR AT LEAST 30 MINUTES A DAY
It’s tough to look
slimmer if you’re not working up a sweat to earn those lean muscles.
While you don’t have to
go overboard to see results, you do have to prioritize daily fitness.
30 minutes of cardio and
30 minutes of strength training should be sufficient. If you don’t think
weights matter, then think again. Workouts with added weights burn more
calories than basic cardio.
4. DRINK 8 GLASSES OF WATER A DAY
In between meetings,
while at your desk, when you hear your alarm clock go off—whenever you think of
it, drink up.
Water acts as our
internal flushing system. It helps to rid our bodies of unnecessary waste and
build-up.
For a two-week
turnaround, drink 8 glasses a day.
One added tip: drink a glass
(8oz) of warm water and lemon as soon as you wake up and right before you go to
bed. This allows the food to break down easier and you’ll use the bathroom to
flush out the toxins.
5. GET ENOUGH SLEEP
The urge to see one more
episode of your favorite television show and still fit in a gym trip before
work can end up doing you more harm than good.
It cannot be stressed
enough the necessity of sleep. When you log enough hours in bed, your body will
return the favor twofold in your physique.
You need to allow your
body to renew itself. Allow your muscles to build and restore, which will allow
you to burn more calories in your workout.
6. CHOOSE WHOLE FOODS
The biggest impact on
weight loss comes from shifting your eating habits.
Try to shape your diet
to feature whole foods only: fruits, vegetables, meat, seafood, poultry.
Whole foods have not
been stripped of their nutrients the way processed foods have been.
This gives your body and
metabolism the tools it needs to run optimally.
7. EAT HEALTHY FAT
If you want to burn fat,
you have to become fat-adapted. This means your body needs to switch the
primary energy source it uses to fuel your activities.
By eating healthy fats
with every meal and fewer carbohydrates, fat becomes the more readily
accessible fuel over sugar. You will also feel less hungry when you eat
slightly more fat each meal.
8. TRY INTERMITTENT FASTING
This technique is a
great way for the digestive system to catch up and burn calories. It truly
helps teach our body to use its stored fat for energy.
I myself practice
intermittent fasting by finishing my last meal of the day no later than 8 p.m.
and then fasting until noon the following day.
This gives my body a
full 16 hours to totally process everything in my digestive tract and rely on
my stored fat for energy.
Disclaimer: Everyone’s body is
different. You should assess your own response to this with regards to energy
levels. It gets easier with practice. Be sure to check with your doctor before
trying any type of fasting.
9. DON’T SKIP CARDIO
Interval training is
good, but don’t forget regular-paced cardio. It helps build endurance and can
give your body a break, whether you’re walking on an incline on a treadmill for
an hour or cycling your way through an episode of Seinfeld.
This form of exercise
keeps your heart rate moderate and will burn off a few extra calories without
adding stress to the body.
This allows you to still
go hard the next day at the gym and it also won’t rev you up so much that
you’ll have trouble sleeping at night. Anything that keeps the heart rate
elevated will work but just don’t go too high.
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