Are you in a hurry to lose weight? You are not alone! Maybe you need to get ready for an event, like a wedding or a special occasion and need to lose a few lbs really fast?
Well good news, there is hope!
A simple, quick diet and exercise plan that can help you lose weight quickly is the 3 week diet plan. It is a plan designed to help you get i shape fast, and in less than 3 weeks lose weight quickly.
The idea is obviously to go on a quick diet, to help melt away the body fat through dieting.
But I think you should combine this with an intense exercise regimen. A good regimen is to go strength training 3 times per week, for about 45 minutes to 1 hour. This is a surefire way to excel your results. I know, exercise can suck and you may not feel motivated? In the end you want to lose FAT not weight. Muscle helps you look better, even at the same weight.
When you go training, try to do exercises that focus on your larger body parts. This will include legs, chest, back etc.
At first you will be doing a about 12 repetitions of the basic exercises, 4 sets.
The exercises will be as follows for this simple workout program. Remember we aren’t doing anything fancy, just going and working our muscles with resistance training to begin getting ready for something more intense.
You can even do this specific workout at home, as it does not require any weights.
The 5 simple exercises are as follows:
- Squats, simply bend your legs to about 90 degrees and stand up again.
- Push-Ups, push-ups is a staple exercise so learn it. Put your hands on the floor shoulder width apart, feet firm on the floor as well.Bend your arms, push-up to straighten your arms into the starting position.
- Lunge, stand up with feet together, take a step forward and bend your leg to about 90 degrees, stand back up and repeat on each side.
- Jumping Jacks, this is for your heart, repeat for 20-30 repetitions or go for 1 minute. Simply stand straight, and jump while making an “X” with your feet and arms. Then jump back into the starting position. Do it as fast as you can.
- Crunches, This is just a simple ab exercise to help strengthen your core.
You should repeat these exercises a few “circuits” and throw in some pull-ups if you can do them. This is a “home-workout”, which makes it rather hard to hit your back with just your bodyweight, without using pull-ups. So I suggest getting a pull-up bar in order to be able to workout more efficiently, as pull-ups is an AWESOME exercise for fat loss.
I also recommend walking or light jogging in the beginning.
When you start feeling ready and have had a few sore days, or weeks. It’s time to start getting ready for more intense workouts.
A Gym Workout If You Want Faster Results:
Obviously it will be easier to push yourself if you hit the gym and lift weights. This is because you can shift the resistance easier and focus in on the level you are currently at, thus increasing your resistance and effort.
A good workout is to keep the major muscle groups working, same as always.
Here we’ll try to go fairly heavy, so I usually land between 6-10 reps, anywhere in there is fine, even 10 the first set and 6 the last is, OK.
I aim for around 30-90 second rest depending on how you feel. I would choose about 4-5 of these exercises and do around 3-4 sets. If you can, try to avoid doing deadlifts and squats on the same day as these are quite challenging.
- Squats, with weights.
- Incline Bench Press
- Sumo Squat
- Shoulder Press
- Box Jumps
- Hanging Leg Raise (for abs)
- Kettlebell Swing
- Military Press
- Barbell Row/Seated Row/Rows (for back)
These are the staple exercises I do most often for my workouts. I keep it heavy, and challenging. This will help you build muscle and the fat loss will come with time, no matter what, even without a special diet.
With any exercise program you should focus on pretty much ONE MAIN thing. Progressive overload.
This means you increase the challenge every workout until you can’t increase more (plateau). That is when you rest a bit longer during workouts and try to add another set or rep at the same weight, or go for more reps at a lower weight until you can start increasing again.
Basically, to lose weight fast you go on a quick diet, and push yourself in the gym.
While you are doing “the dieting” and the “strength training”, an optional, but recommended thing to do is take a brisk walk every night for 45 minutes to 1 hour. I know this may sound like a lot, but eventually it will feel like a breeze and your heart will thank you.
Bring a friend, or a dog, or a family member and spend time together, it will make things more fun! Good luck!