Lose Weight Fast Diet
After 20 plus years in the health and fitness industry I have learned a lot of things when it comes to people. I would say the number one goal is to lose weight fast. People are impatient so they want results yesterday. Things done rapidly and done well are often at odds with each other. When it comes to weight loss, rapid loss usually=muscle loss. So how can one go about dieting off the weight and preserving the muscle tissue? That is what I will show you how to do in this article. Will it be easy? NO! You can’t have rapid and easy. You can have slow and easy, but rapid is usually accompanied by some form of discomfort. So if you follow the program below to the letter, you will lose weight quickly.
How To Do The Diet
The way you do the diet is fairly simple. It is 4 protein shakes and one solid meal per day. You will do this program for 28 days and then start to slowly introduce solid foods back into your diet. This isn’t a long term diet, it is a short term blast to maximize fat loss. It will also help people who are somewhat insulin resistant by suppressing insulin secretion, thus allowing glucagon to do its job and strip off fat. Below you will find a version for males and for females.
Meals 1-4: 50 grams of whey protein isolate, 1 scoop of psyllium husk, one tablespoon natural peanut butter, 1 fish oil capsule (1000mg)
Meal 5: 50 grams protein (chicken, fish, poultry, pork) with 2 cups broccoli, spinach, cauliflower, or asparagus) 1 tablespoon olive oil or macadamia nut oil.
Meals 1-4: 30 grams of whey protein isolate, 1 scoop of psyllium husk, one tablespoon natural peanut butter, 1 fish oil capsule (1000mg)
Meal 5: 30 grams protein (chicken, fish, poultry, pork) with 1 cup broccoli, spinach, cauliflower, or asparagus) 1 tablespoon olive oil or macadamia nut oil.
How To Do The Workout
To maximize our 28 day window, all 28 days will be exercise days. You will lift weights 4 days per week and you will do cardio 7 days per week. It’s not that hard to stick to it for 28 days. Once you get 2-3 days into it, most people will have a greatly reduced appetite. Lack of appetite is common with ketogenic diets. The workout will be the same with males and females. Follow the plan below
Mon-Thur Upper Body Day
Incline DB Press 4 x 15 reps rest 45 secs
Flat Fly 4 x 15 reps rest 45 secs
DB Shoulder Press 4 x 15 reps rest 45 secs
DB Laterals 4 x 15 reps rest 45 secs
Tricep Pushdown 4 x 15 reps rest 45 secs
Dips 4 x 15 reps rest 45 secs
Barbell Curls 4 x 15 reps rest 45 secs
Hammer Curls 4 x 15 reps rest 45 secs
Leg Lifts 4 x 20 reps rest 45 secs
Crunches 4 x 20 reps rest 45 secs
Tue-Fri Lower Body Day
Squats or Leg Press 4 x 20 reps rest 60 secs
Walking Lunges 4 x 15 reps/leg rest 60 secs
Lying Leg Curl 4 x 15 reps rest 60 secs
Seated Leg Curl 4 x 15 reps rest 60 secs
Stiff Leg Deadlifts 4 x 15 reps rest 60 secs
Seated Calf Raise 4 x 15 reps rest 60 secs
Mon-Wed-Fri-Sun 30 mins steady state at HR 130 BPM
Tu-Th-Sat 20 mins HIIT 1:30 steady state, :30 all out. You can do bike, elliptical, stepper, or treadmill.
Follow this program for 30 days and see how much weight you drop. It will give anyone a really solid start to their weight loss program. I watched a good friend drop over 30 lbs in 30 day. Why wait, get on it now and get a great head start to having your best body in 2016!