Posts Tagged ‘High Intensity Interval Training’

Girl’s Guide to Lose Weight In Three Weeks

Hey there. I know many girls want to get slim, and fast. If you want to lose weight in three weeks, this most likely means you have a reason, such as a wedding or a class reunion you want to attend.

Here’s what you need to know about losing weight quickly. When looking to lose weight in a short period, it means things can be done a little differently. It’s not a nutrition and exercise regimen to be followed for the long term.

Many people try to lose weight for the long term and keep it off, but use too many short term strategies. They may see results but they can’t keep it going and they quit. Or they get results and think they can go back to doing what they were doing, which is how they gained all the extra weight in the first place.

But if you know you are looking to maximize the results in a short period like three weeks then switch up your plan to one that you can stick with over the long term. That’s an entirely different story.

So what can be done when trying to lose weight in three weeks?

You’ll be combining a couple of nutritional approaches with a specific exercise protocol designed to boost your metabolism and maximize your calorie burn.

Week 1

For the entire week, eat as few carbohydrates as possible. Keep it to twenty grams or fewer. Be sure and get a lot of protein, as well as a significant amount of fat.

Your body is leaning to switch over from burning carbohydrates for fuel to burning fat instead. For those who eat a lot of sugar, the first few days of the switch may feel a bit like a hangover or having caffeine withdrawal.

Week 2

Time for some intermittent fasting. Let’s keep things simple. This means not taking in any calories between eight o’clock at night and noon the following day. All meals are to be consumed between noon and eight o’clock every day. Carbohydrates are allowed for this week. Keep them to a moderate level of one hundred to two hundred grams.

Week 3

For days one through four, go back to a normal eating schedule but eliminate carbs again like week one. For days five through seven, reintroduce carbohydrates and go back to intermittent fasting.

The nutritional approach above is explained in detail in the 3 Week Diet program.

Exercise Program

Stick to a basic, high intensity interval program. This means going all out on an exercise for a specific period and then resting for a short time.

The most common intervals in this manner are twenty seconds of exercise, followed by ten seconds of rest, or forty seconds of exercise followed by twenty seconds of rest and finally thirty seconds of exercise followed by thirty seconds of rest.

For three weeks, exercise every other day. Use workout “A” for one session and workout “B” for the next. Alternate these workouts.

Workout A

Perform each exercise for thirty seconds and then take thirty seconds of rest.

  • Bodyweight Squats (hold a dumbbell if this becomes too easy)
  • Bodyweight Push Ups
  • Jumping Jacks
  • Mountain Climbers
  • Alternating Reverse Lunges
  • Bodyweight Push Ups

Depending on your level of conditioning, work up to four total rounds. You may only do one round the first time. If you can perform a second round, take a full two minutes after going through this before starting a second round.

Workout B

This workout is 10 minutes long.

Perform as many kettlebell (use a dumbbell if that’s what you have) swings as possible in ten minutes.

That’s it!

While this is a demanding nutrition and exercise program but it’s something that can be done for a short time period such as three weeks.

Put everything you have into it and you’re sure to be excited by the results!