How To Lose Belly Fat Fast...
"13 Pounds of Fat in 15 Days"
by Todd Scott, ISSA-CPT
Training Advisor, Men's Fitness magazine
If you've ever been on a diet, you know that losing 13 pounds of belly fat in 2 weeks is fairly difficult, but today I'm going to give you the step by step blueprint to Losing Belly Fat, and more specifically 13 pounds in 15 days.
The 3 components we’re going to focus on is nutrition (calorie intake), cardio, and weight training. You will need all 3.
First we’ll calculate your calories. Multiply your weight by 10 if you’re a man, or multiply by 8 if you’re a woman.
This number will be your daily calorie intake for the 2 week period. You’ll then begin eating 4-6 small meals per day. To calculate the calories you need per meal, divide your new daily calorie intake by 4, 5, or 6 (however many times per day you plan to eat – but no fewer than 4 if you’re a woman, and no fewer than 5 if you’re a man).
Once you calculate the calories per meal, you’ll need to strategically plan each meal. The best way to go about this is to plan what you’ll eat for 2-3 days, and cook those meals in advance. So at this point, you’ll have 3 days worth of meals already prepared. If this is too much, you can easily cook each day’s meals the night before.
You’ll get the majority of your calories from lean meats such as chicken breast, turkey breast, lean hamburger meat, and egg whites. There are other options, but these will be the staple of your protein calories.
The majority of your carbohydrate calories will come strictly from potatoes, sweet potatoes, and brown rice.
During this 2 week period, you’re not eating for taste, you’re eating to lose fat. Period.
For condiments, stick to ketchup and mustard (honey mustard is okay in moderation). Stay away from any added fat that’s not already contained in the protein or carbs you’re eating.
Cardio – Interval training is super effective, and is generally recommended to alternate sprints with slow jog or a walk in times of 30 seconds (for sprints), and 20 seconds (for walking/jogging) then alternating the 2 for a set time period.
The problem is that many people can’t sprint, and if you haven’t sprinted since high school, it will feel like you’ve been run over by a truck when you’re done. Not to mention the risk of injury.
So I’ve designed an interval training series for non-sprinters. All you’ll need is a jump rope and some tennis shoes.
Squat Jump x 20 reps
Jump Rope x 30 seconds
Rest 15 seconds
You’ll perform squat jumps for 20 reps, immediately move to jumping rope for 30 seconds, and then immediately rest for 15 seconds. That’s 1 round. Complete 4-6 rounds 6 of the 7 days of week 1. Complete 6-10 rounds 6 of the 7 days for week 2.
We’ll focus on full body movements to burn the most amount of calories in the least amount of time while also fatiguing the muscles with moderately heavy weight. You’ll complete this circuit every other day starting on day 1 ending on day 14.
1. Upright Row x 6
2. Bicep Curl x 6
3. Bent Row x 6
4. Shoulder Press x 6
5. Stiff Leg Deadlift x 6
6. Squat Push Press x 6
7. Power Clean x 6
You’ll begin exercise 1 and move to the next exercise until 6 reps of all 7 exercises are complete before resting. Once exercise number 7 is complete, you’ll rest 90 seconds and repeat for a total of 4 rounds during week 1. During week 2, you’ll complete 6 rounds total for each workout.
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