Can you shed pounds and tone up in a mere three weeks? Yes you can! But, it will be hard. This will take a great amount of mental focus. Sure, there will be the physical aspect of the cardio and workouts, but the mental game is where this challenge will be won or lost.
Why is the mind so important? Because you need to do all of the steps in this program for success! If you skimp in any one area you will not get the results you want.
Skip, ignore, and forget about all the quick fix programs that involve weird diets, strange pills, and all sorts of other stuff. This will be work, plain and simple. Get your mind ready for it and do it to get the results you want.
Your great diet is the absolute key! Everyday anytime you are about to eat something consider your ideal goal for your body and then ask, “Does this help me or not?” You need to go cold turkey on candy, sugary foods, alcohol, coffee, soda, and all other sorts of junk. Yes basically the ‘fun’ stuff is also the ‘fat’ stuff.
Ideally your diet will center on 5 to 6 meals comprised of protein, complex carbs, fruits, and veggies. Meals should be eaten about every 3 hours. Water is your new best friend. You should be eating protein with most meals and drinking a total of 8 glasses of water each day. While you want to cut back on your total carbs you can’t starve yourself.
The easiest thing to do is take your bodyweight and multiple it by 15. This is an average calorie intake number. Just make sure to eat just under that amount by 100 or 200 calories each day. The exercise will cause you to burn even more calories which will help drop fat. Again, don’t assume that eating even less calories is a better idea because then your body will go into starvation mode and the results will not be pretty.
Cardio cardio cardio. Ideally you want to do a 30-45 minute session first thing in the morning. Jump out of bed and go for a walk or run if you can. Aerobics in the house are another great option. If you can do that Monday to Friday then you have a good base. On top of that try to get in 3 to 4 longer sessions that are more intense such as 45-60 minutes keeping your target hear rate high.
Cut back on the weights. You should be going for maintenance on your body at this point so working out your entire body twice a week is as much as you need. Most of your energy should be directed at the cardio program and staying on track with the diet. Do fewer exercises that focus on multiple muscle groups and use a repetition range of 8 to 12 with minimum breaks between sets.
Relax. The weight should be coming off at 1-3 pounds per week. But don’t marry yourself to the scale. Too many people focus on the numbers instead of the appearance. Use the mirror to see what you look like. You might only drop a few pounds but the leaner version of you that appears in the mirror might look like it dropped 10 pounds.
Really this 5 step program is not that complex. It involves tried and true practices that do work. But it is the level of dedication and effort you put in that will create the results you want. The more you give, the more you get!