Monday, March 26, 2012

A Fast, Simple, And Easy Way to lose 5 - 10 Pounds for Vacation

Here in the US things are really warming up quickly and it definitely feels like spring, with a hot summer right around the corner. College spring break is in full swing all over the country and summer vacation will be here very soon. So obviously people are looking for ways to burn fat, drop pounds, and tone up so they can look as good as possible in their bikinis and board shorts!

The other day a friendly college student left a comment requesting a simple and easy way to lose about 8 lbs before her spring break beach vacation down in Mexico, so I figured I'd try to help her out. While there are many ways to burn fat and lose weight quickly, some are much better than others. For instance, you could starve yourself of food/calories and lose some weight quickly but you'll feel like crap and won't end up getting the kind of results you probably want (real fat loss, better muscle tone, etc.) in the end.

When it comes to rapid weight loss, calorie cutting is a necessity but it’s also extremely important to continue providing your body (and especially muscles) with the protein, amino acids, healthy fats, and clean carbohydrates it needs. You want to create a calorie deficit through smart diet and increased activity in a way that leads to optimal metabolic function, lean muscle tissue protection/growth, and quick, safe weight loss.

Outlined below is one of the simplest and easiest way to lose between 5 and 10 pounds really fast anytime you want -- for spring break or any vacation/party/event at all! It’s based around healthy whey protein shakes, good carbs, high-intensity full-body exercise, and a few powerful support supplements.

Most people can lose 5 pounds within about a week and a half and 10 pounds within 2 - 3 weeks, depending on genetics, initial conditioning level, and how closely they stick to the plan. So here you have it: a super simple and relatively “easy” way to lose pounds very rapidly...

Diet: Healthy Whey Protein Shakes

High-quality whey protein has an almost “magical” ability to speed up fat loss while helping your body maintain and even increase it’s lean muscle mass. By cutting out most regular foods and making whey shakes (aka “smoothies”) the basis of your diet you can greatly simplify things and get rid of much of the calorie-counting and guess work -- not to mention risk -- involved in most typical crash diets.

Start drinking 3 - 5 healthy shakes per day (and, if you want, one or two salads containing only grilled chicken, veggies, and healthy olive oil-based dressing). In each shake/smoothie include a scoop or two of whey protein (our favorite is whey isolate), some fresh or frozen fruit (berries are by far the best choice), and a small amount of healthy oil/fat (organic virgin coconut oil, natural peanut butter, and flax seed oil are the best choices). If you’re doing lots of strength training or very intense cardio -- or you just really need some starchy carbs -- include some raw oatmeal or quinoa in one or two of your daily shakes.

Exercise: Intense, Full-Body Calisthenic Workouts

One of the most efficient ways to burn fat rapidly while also building/toning lean muscle at the same time is to do short (20 - 30 minute), high-intensity workouts based around bodyweight calisthenics like free squats, lunges, dips, push-ups, pull-ups, inverted rows, etc. These workouts can be done almost anywhere and do a fantastic job of jump-starting your metabolism while protecting vital lean muscle mass.

For the best, and fastest, results do a full-body strength workout every other day. Do some form of light cardio on the other days. Give yourself a full "off" day every 7 - 10 days. Definitely don't go overboard and try to do too much volume or intensity. The goal is to just stimulate your body's natural fat-burning mechanisms and "good" hormone production, leading to quick fat loss and a fitter, sexier-looking body in a matter of days or weeks.

Supplements: Support Vitamins, Fats, and Energy Boosters

This plan’s most important supplement -- high quality whey protein powder -- is already included in the diet. But there are a few other proven supplements that can really help to speed things up while also protecting your muscles, immune system, and overall health. A high-quality multi-vitamin is a good way to make sure your body’s getting the vitamins and other nutrients it needs for optimal metabolic function and high energy levels. A good omega 3 fat supplement is a good idea if you want the best and fastest possible results. Omega 3s are probably the most important and powerful of all the "healthy" fats and a high-quality fish oil or krill oil supplement makes boosting your intake easy.

Finally, this plan requires a good amount of energy. Besides making sure you’re getting at least 7 - 8 hours of sleep per night, taking a healthy energy-booster supplement is a good idea. Besides increasing your energy for workouts, a bit of caffeine taken about 30 minutes before exercise can help your body use more fat for energy and even increase your endurance and intensity levels.

Now Get Going!

So that’s pretty much it. No starvation or extreme dieting involved with this plan -- just healthy protein shakes, smart exercise, and a few extremely helpful “support” supplements to speed up the progress. Give this simple plan a try and you’ll easily lose 5 -10 pounds in the next few weeks... and you’ll look incredible on the beach or at the pool! :)

Have a question or comment about this fast, simple weight loss plan? Please leave your feedback below...


mx83pete said...

3 to 5 shakes a day? I'm not sure but I might just give it a try seems like it could work.

James said...

This blog is very helpful for diet conscious like me. You guys can be a good gym trainer as well if you are willing to train someone in personal find yourself a good healthy job at Jobs In South Africa

David Haas said...

I have a question about your blog, do you think you could email me?

Serena Guzik said...

People usually assume that food is the main reason why they gain weight. They think that every sugar, salt and fat in the food that they eat will get them fat. Well the truth is it really matters on your food choices and the amount that you consume. What you should do is to avoid or limit yourself to refined carbohydrated food such as sugary drinks, pastries and ice cream. I agree with you. There is no need to starve yourself just to achieve the body that you want. With right discipline and the determination, you can get there.

Anonymous said...

Is this guaranteed? I really need to know