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Monday, April 14, 2014

Fastest Way to Lose 30 Pounds

Fastest Way to Lose 30 Pounds

Weight loss is one of the most sought after things in many people's lives. With that in mind, there is no shortage of supplements, diet plans and fitness gadgets on the market to help people facilitate the bodily changes that they are looking for. But when you really break it down, not even the most powerful supplement or diet plan will have any affect if you lack mental strength and discipline. This is especially the case when the weight loss goal is to lose 30 pounds in a hurry.

Diet Clean-up

    No weight loss plan can ever work if you continue following the same diet plan that you currently follow. Foods that are high in fat and have empty calories should be eliminated. Some examples of these include fast food, red meats, foods cooked in butter, whole fat dairy products, muffins, pastries and doughnuts. The diet should instead consist of nutrient dense foods like fruits, vegetables, seeds, nuts, lean meats, low fat dairy and fish.

Meals

    Another good strategy for losing 30 pounds fast is increasing your metabolism. This can be done by eating small, frequent meals every 2 to 3 hours throughout the course of the day. Every time you eat a meal, your body burns calories to digest the food. If the meal is small and it consists of lean ingredients, then you will get energy and an elevated caloric expenditure at the same time. It is also important to eat breakfast. This helps get your metabolism revving after a long fast from sleeping. An example of a balanced meal would be a bowl of oatmeal made with vanilla soy milk and a tablespoon of peanut butter.

Fluid Adjustment

    Liquid calories still count as calories and if you want to lose 30 pounds quickly, then you need to eliminate them as well. Some of the worst beverages to drink are soda, sweetened teas, flavored coffee drinks and alcohol. Basically anything that has calories and has no nutrients to back it up should be avoided. Water on the other hand, hydrates the body, it lubricates the joints, it flushes toxins from the body, it aids in metabolism and it has no calories at all. The Institute of Medicine recommends that women get 2.7 liters of total water a day and men get 3.7 liters a day.

Cardio Training

    Cardiovascular training helps to burn calories. But if it is done in a high intensity fashion, it can burn even more. An example of a high intensity format would be interval training. This is performed by doing a warm up, then alternating between bouts of high and low intensity. For example, after performing a 10 minute warm up run, you would run all out for 30 seconds, then jog for 60 seconds to catch your breath. Then you would simply alternate back and forth 10 to 15 times and finish with a 10 minute cool down. In order to contribute to a 30 pound weight loss goal, this type of training should be performed 3 days a week on alternating days.

Muscle Mass

    One arm dumbell rows.

    Weight training is another important piece of the 30 pound weight loss equation. Muscle is another contributor to an elevated metabolism. The best approach to take is doing circuit workouts where you work each muscle back to back with little rest in between sets.This way you can target all the major muscle groups and burn a lot of calories at the same time. Examples of exercises to perform in a circuit are dumbbell chest presses, shoulder presses, one arm back rows, overhead tricep extensions, bicep curls and lunges. This type of training should be done 3 days a week on alternating days of cardio training for the best results.

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