I am going to show you exactly what you need to do to lose weight fast.
The four-fold approach to losing weight fast
If you want to lose weight fast you need to bare in mind that there are four things that need taking care of. If any one of these aspects is missing then your progress will suffer. They are:
- consistent weight training
- clean and natural diet
- progressive cardiovascular exercise
- a strong mind and heart
Once you master this four-fold approach to weight loss you will find that fat just melts off without any calorie counting or any diet plans. That is why this approach is the best – because it works with you, not against you. All you have to do is make sure you are addressing all four elements and you will lose weight fast.
1. Consistent weight training
The first and possibly the most important part of losing weight fast is consistent weight training. If you are really serious about losing weight you need to start lifting something heavy and step off the treadmill for a few hours a week.
But won’t I get bulky?
It seems one of the major reasons that women don’t weight train is because they are worried about getting bulky. Well, you won’t. Check out this post called will weight training make me bulky for more answers.
How to weight train for fast weight loss
Now let’s get into the juice of this section. How do you actually use weight training to lose weight? Well, the simple truth that all the diet plans and fake exercise gadgets don’t want you to know is that it doesn’t matter what weights you do, as long as you are doing them.
That’s right. It doesn’t matter whether you focus on body weight exercises like pushups or chin ups or whether you focus on heavy weights like bench press and barbell curls – the results are the same.
The most important thing, however, is that you vary it. If you do body weight exercises on Monday then make sure your session on Wednesday is a little bit different. This prevents the body from growing accustomed to the exercise and keeps it progressing. This is important.
How often should I weight train for fat loss?
If you want to lose weight fast you need to start training with weights at least two or three times a week. Make sure you have one day break in between sessions to allow your body to recover. A good basic plan would be to weight train on Monday, Wednesday and Friday for 30 minutes.
2. A clean and natural diet
The second part of the four-fold plan of attack is a clean and natural diet. It doesn’t matter how much you are working out, how many miles you run or how many weights you lift – if your diet is poor so to will be your results.
The chocolate milk example
Let me put that in perspective for you. One cup of chocolate milk has around 200 calories in it. To burn off 200 calories at the gym you will need to be working out (running, rowing, riding) for at least 45 minutes to an hour. Got it? So, you can either drink that cup of chocolate milk and spend an hour burning it off or you can NOT drink it and burn off fat that is already on your belly. That is the secret of dieting for weight loss.
How to eat for fast weight loss
As I said at the start of the post, I am not interested in calorie counting. And you shouldn’t be either. What you should be concerned with is one thing and one thing only. Eating healthy. You see, when you eat the foods that your were meant to eat from a biological point of view your body is happy and well. This leads to weight loss and returning to a more natural “you”. If, however, you eat unnatural foods that don’t agree with your system your body will go into an unnatural flow and retain weight as a security measure.
If you want to lose weight fast you need to cut out all horrible man-made foods that are full of salt, sugar and preservatives. Your body doesn’t need that junk. Instead of choosing pizza, chips and beer you need to replace them with natural foods like:
- free range eggs
- raw milk
- fresh juice
- nuts and legumes
These are what human kind was meant to eat and your body knows how to deal with them. If you have a steady supply of healthy foods coming in your mouth your body will drop weight. It will have no reason to store that fat.
How often should I eat?
The next thing you need to understand about diet is that timing is everything. If you eat three big meals a day then you will probably be overweight. The great thing about eating food is that the very act of digesting the food is a weight loss exercise. In fact, digestion takes up more energy than any other process in the body. So, if you give your body a consistent supply of food (in small doses) you will actually lose weight by the very virtue of eating!
The ideal plan is to eat six small meals a day every three hours. This is not hard to do if you plan. All you need to do is eat breakfast, brunch, lunch, afternoon tea and dinner. That’s it. Make sure each meal is made up of the fresh and natural foods we spoke of above and you will see weight dropping of sooner than you thought.
3. Progressive cardiovascular exercise
The third part of our four-fold weight loss approach is the cardio part. It is the part everyone hates. But, unfortunately, it is an essential part of losing weight.
What is the best cardio?
Cardio exercise is any exercise that gets your heart rate up and keeps it up. However, some forms of cardio are far better for weight loss than others. Generally speaking the exercises that get your heart rate up in an intense way are better than those that are slow and moderated. Also, the more parts of your body you can bring in to the equation the better.
With that in mind the best forms of weight loss cardio are:
- running up stairs and hills
- martial arts and kickboxing
- skipping rope
- circuit work
- sprinting sessions
All of these exercises use multiple parts of your body and take a lot of “work” to complete. For example, when you join a kickboxing class you have to do heavy bag work which means punching, kicking, kneeing and elbowing. This uses all of your body’s muscles in a very intense way and as such requires a lot more energy (calories) then sitting on a bike and pedaling for an hour. If you want to lose weight fast you need to choose cardio that is intense.
When should I do it?
As with diet, timing is important. You will get fast results if you either do your cardio before breakfast or close to dinner time. And the reason for this is simple. Before breakfast your body has no available food for energy and as such it has to tap in to your fat stores.
Exercising near dinner time means that your body will use the dinner food for energy and prevent a lot of those calories from being stored on your body when you go to sleep at night.
However, you do not want to do intense exercise before breakfast as it can leave you feeling light headed or sick. If you want to exercise before your first meal then go for a light jog or a walk. Think of this as an added bonus to your weight loss workouts.
How often should I do cardio?
You should do cardio on the days that you aren’t weight training and have one day off per week. If you follow the routine I explained above then your cardio days are Tuesday, Thursday and Saturday. Try to do 30 minutes on those days of super intense cardio work.
4. A strong mind and heart
The final part of our four-fold approach is the one that ties it all together. In order to lose weight fast you need to have a strong mind and heart. Without this you will fail every single time.
What is a strong mind and heart?
Having a strong mind means you are in control. You do not need to listen to your thoughts when they tell you that one trip to KFC won’t hurt. You are in control. When your mind is telling you not to get out of bed early you don’t need to listen, because you are in control.
A strong heart is being in charge of your emotions. When you feel like giving up you don’t because you are strong. When things get too hard you push on because you are strong. Having a strong heart will get you over the finish line. If you are without it, you will fail.
If you follow these simple steps and the four-fold approach you will lose weight fast. It is not a matter of chance, it is a fact. Make sure you stay strong and do not give up at the first sign of difficulty. If you can persevere you will succeed. The only difference between you and your skinnier self is hard work. Make it happen.