Rapid Weight Loss System Step One: Goals and Planning
The first step in losing weight quickly will be dependent on your desire and motivation. This will translate into setting a goal with a deadline. You want the goal to be as specific as possible. Losing weight as a goal in of itself is too arbitrary. Set a goal like losing 20 pounds in 10 weeks or something. By setting a specific goal with a deadline, you give yourself something to strive for but you also give yourself a way to track the goal along the way. For instance, if you want to lose 20 pounds in ten weeks, then dividing the weight loss up you can split the weight loss into weekly goals:
20 pounds / 10 weeks = 2 pounds per week as a weight loss goal
Now that you have the goal in mind, you can’t execute on that goal until you have a plan to execute on. How will you reach that goal? The rest of this article will focus on the how, all you have to supply is the fire and desire and execute on the plan and this rapid weight loss system will work.
Rapid Weight Loss System Step Two: Get Your Nutrition Down
Getting to your weight loss goal is about 90% due to nutrition and 10% due to exercise. I’ll state that again:
Getting to your weight loss goal is about 90% due to nutrition and 10% due to exercise.
The diet alone will make or break your success when it comes to shedding the fat and achieving a body you can be proud of. Here is a quick rundown of things to apply to your nutrition lifestyle which will ease you into your goals.
1. Journal what you eat over the next few days. You can tally your online calorie totals as there are several online tools available to do so. My favorite is at www.fitday.com:
2. The next step is to figure out your daily calorie needs. A good one to use is at
www.freedieting.com/tools/calorie_calculator.htm
3. Now compare how much you are eating from step one to how much you actually need (to maintain weight) in step two. If the number from step one is equal or greater than the value in step two, then you are either maintaining weight or gaining weight. To lose weight, you need to consume less than you need.
4. Now you need to find where your diet may be broken if you are consuming too many calories. I suggest
* Dropping sugary sodas and juices (nothing but empty calories)
* Eating less fried foods (very high fat and high calories)
* Eating less processed foods (very high calorie)
* Eating less foods high in sugar, high in fat or both
* Reduce intake of refined foods (white pastas, rice, breads)
5. Next, you need to substitute in foods that are high in nutrition. You’ll also find that many of these foods are lower in calories than foods that are processed, fried or high in sugar and fat (high calorie/low nutrition foods). Here are the foods you should go for:
Lean protein Sources
Boneless-skinless chicken
Lean red meat
Fish (salmon, tilapia, tuna, shellfish, etc)
Low-fat dairy (cottage cheese, yogurt, milk)
Eggs
Good Carbohydrates Sources
Vegetables (all kinds)
Fruit
Oatmeal and oats
Whole wheat pasta
Whole grain cereals
Legumes (beans, lentils and peas)
Sweet potatoes (one of my favorites)
Good Dietary Fat Sources (mono-unsaturated and poly-unsaturated)
Oils (Canola, Olive, Sunflower, Sesame and Peanut are examples)
More Oils (Soybean, Flax and Sunflower)
Avocados
Olives
Nuts (almonds, peanuts and walnuts are examples)
Seeds
Natural peanut butter
Soymilk
Fatty fish (salmon, tuna, mackerel, trout, herring and sardines for example)
Tofu
6. Take in more water. The water will help flush your system out, ridding it of toxins and it will aid in fat loss as well. In fact, this step is an important one because water is used by every cell in our bodies. In fact, a large percentage of our body is water. Blood itself is nearly 90% water. Drink more water and shedding fat will be much easier.
By following the nutrition steps above you will get the vital vitamins, minerals and anti-oxidants your body needs. You’ll also get more fiber in your diet. All this leads to your body’s hormones being in balance, your metabolism being set in over-drive and your body turned into a flab scorching machine. Don’t be afraid to cheat and have some of your food favorites (pizza, cake, cookies, etc) now and then. This will keep your motivation high. The recommendation is to eat good nutrition at least 90% of the time.
Once your diet is in check, the exercise will only make losing weight that much easier.
Rapid Weight Loss System Step Three: Weight Training With A Splash of Cardio
One of the most effective ways to rapidly lose weight is by training with weights. Not only that, you’ll also have these benefits:
Improved cardiovascular health
Increased strength
Increased flexibility
Increased speed and agility
Increased lean muscle
Don’t be concerned if you are a woman. Lifting weights will NOT make you bulky. In fact, you’ll gain some lean muscle, will look leaner and sexier and make your body more efficient at burning fat.
Working out shouldn’t take up lots of time, especially since we all live busy lives. So workouts will be kept to 45 minutes and no longer. My recommendation is to setup a workout schedule like this:
Monday – perform upper body pushing exercises
Tuesday – 45 minutes of cardio (jogging, stair stepper, aerobics class, etc)
Wednesday – perform upper body pulling exercises
Thursday – 45 minutes of cardio (jogging, stair stepper, aerobics class, etc)
Friday – perform lower body/leg exercises
Saturday – Off
Sunday – Off
The Internet is a great source of information on push, pull and leg exercises if you plan on working out at home. All you would need are some resistance bands or hand weights. If you belong to a gym, this is even better because a personal trainer can help you set up a training routine based on the above and show you a plethora of exercises which will teach you the exercise names, what muscles they work and how to do them properly. Remember, a good weight training routing doesn’t have to be long, only about 45 minutes. So as you setup a program, you can tweak it for the proper number of repetitions and sets to stay within this time limit.
Rapid Weight Loss System Step Four: Track Progress
If you follow steps three and four, you should definitely be making progress. This can be a very motivating step to see changes as your body transforms. You can track changes on the scale. I also like to track the changes in the mirror. Have someone take a photo of you every week or two so you can compare. I promise you, you’ll be amazed at what you can accomplish in a short amount of time.
Oh, sometimes weight loss can stall. So another purpose of tracking progress is to see this. Maybe you can add a little more time to your cardio or reduce calories a little (no more than 50 calories at a time).
NOTE: When tracking weight on the scale it is very important to be consistent. Weigh yourself with the same amount of clothes and at the same time when you do a weigh in.
If you can set a specific weight-loss goal and a deadline and follow the steps:
-Good nutrition
-Exercise: weight training & cardio
-Tracking progress
There is no doubt that you will shed the fat, improve your health and lose weight quickly. This rapid weight loss system is what many celebs and athletes use to transform their bodies. You can transform your body, too!