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| Step By Step To Burning 13 Pounds Off Your Belly In 15 Days |
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If youve ever tried to lose fat, you know that losing 13 pounds of fat in a 2 week time frame is fairly difficult, but today Im going to give you the step by step roadmap to losing 13 pounds in 15 days. The 3 main components were going to focus on is nutrition (calorie intake), cardio, and weight training. You will need all 3. First well calculate your daily calories. Multiply your weight by 10 if youre a man, or multiply by 8 if youre a woman. This number will be your daily calorie intake for the 2 week period. Youll then start taking in 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 youre female, and no fewer than 5 if youre male). Once you calculate the calories per meal, youll need to strategically plan each meal before hand. The best way to do this is to plan what youll eat for 2-3 days, and prepare those meals ahead of time. So at this point, youll have 3 days worth of meals ready to go. If this is too much, you can easily just prepare the next days meals the night before. Youll take in 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, youre not eating for taste, youre eating to lose fat. Period. For condiments (just during this 2 week phase), only stick to ketchup and mustard (honey mustard is okay in moderation). Stay away from any added fat thats not already contained in the protein or carbs youre eating. Cardio - Interval training is super effective, and it is generally recommended by most experts to alternate sprints with a 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 of 5-20 minutes. The problem is that many people (especially if youre just getting back into exercise) cant sprint because of joint or back pain, and if you havent sprinted since high school, it will feel like youve been run over by a truck when youre done. Not to mention the risk of injury. So Ive designed an interval training series for non-sprinters. All youll need is a jump rope and some tennis shoes. Interval Training Squat Jump x 20 reps Jump Rope x 30 seconds Rest 15 seconds Youll perform squat jumps for 20 reps, immediately move to jumping rope for 30 seconds, and then immediately rest for 15 seconds. Thats 1 round. Complete 4-6 rounds 6 of the 7 days {{{of|for} week 1. Complete 6-10 rounds 6 of the 7 days of week 2. Weight Training Well 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. Youll complete this circuit every other day starting on day 1 ending on day 15. 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 Youll begin at 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, youll rest 90 seconds and repeat for a total of 4 rounds during week 1. During week 2, youll complete 6 rounds total for each workout. About AuthorTodd Scott is a training advisor to Mens Fitness magazine and creator of the internationally best selling book http://HowToGetSixPackAbs.com. To learn more go to the six pack diet homepage.Also, grab a free report on the truth about losing body fat and abs workouts at Six Pack Abs Homepage Source: ArticleTrader.com Read more at: http://www.articletrader.com/health/fitness/step-by-step-to-burning-13-pounds-off-your-belly-in-15-days.html. |
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