Would you like to lose twenty pounds quickly? This is Alan Peterson, and I’m a dietitian and a healthcare professional. I can tell you of a program to lose twenty pounds fast. How fast? In three short months you will lose those pounds.
Do you find it difficult to lose weight? Do you have a strong motivation to lose weight? That is the first step toward losing twenty pounds fast.
The next step is to exercise and maintain a good diet; after ninety days you will lose twenty pounds of body. Believe it.
The goal this month is to lose seven pounds by way of three sessions per week of forty-minute duration each. At the end of the month you will see fabulous results.
The exercises:
Cardio: Begin with twenty minutes of heart-pumping movement, and then go for a brisk walk. Later, take a bike ride or jog. Your aim is to maintain a heart rate of 120 to 140 beats per minute. To count them, place your index finger on the artery between your collarbone and jaw line. Count for one minute.
Strength resistance: Next, perform the shoulder press lunging exercise with a heavy weight for ten repetitions, so as to fail by the last of the ten reps. It means that your muscles are very tired. Finally, when the weight up or down, hold your hand and count to three.
Second Month:
The goal this month is to lose seven more pounds by exercising four sessions per week, each of sixty-five minutes long. By now you will already feel the difference, though you’ll see an even greater difference in the coming weeks.
Cardio: Start with twenty-five minutes of higher intensity training. On a machine, increase the incline or the resistance; if you're not in the gym, do your exercises faster and in less time. Your heart rate should reach between 130 to 145 beats per minute.
Strength resistance: Repeat last month’s exercise, but with more thrust. Do two sets of ten, and try to insure you failure with the final counts by increasing the weight noticeably. For example, increase the weight from five pounds to eight pounds, or increase the intensity by showering your moves. What I mean by this is, instead of counting to three, count to four.
Third Month:
Your goal is to lose six pounds this month. You will have to exercise five times a week, with each session ninety minutes long. You will be highly motivated and confident by now, as you have already seen two months of great results. You will have to do very intense cardio exercises for thirty minutes, and your heart rate should be between 135 to 150 beats per minute. Remember to increase the weight, so as to fail, increase the intensity to fail another way.
Different exercises
Standing Biceps Curl
- First step, sit with your legs shoulder-width apart, holding a weight in each hand
- Exhale while curling your arms to the chest, rising to a stand.
- Inhale while returning to start.
Stepping-up
- Place your right foot on the bench base, and step up while extending your left leg behind, then returning to your starting position.
- Repeat this ten times, and then change to your left leg.
Push-ups
- Place your hands on a high bench, your palms shoulder-width apart, your feet backs so your heels are up and your body at an angle.
- Inhale while lowering your body to the bench.
- Exhale while pushing your arms to rise up.
Shoulder Press Lunge
- Stand in a lunging position, holding a weight in each hand above the shoulders.
- Rise up while lifting arms above your head.
- Go back to starting position.
- Repeat this ten times, and then change to the opposite leg.
Back Row in a Partial Squat
- Stand with your feet shoulder-width apart, knees bent, buttocks out and back flat.
- Hold a weight in front of your shins, arms extended, palms in.
- Exhale while pulling elbows straight back to your chest.
- Inhale while you lower.
Squat with a Lateral Raise
- Stand with your feet shoulder-width apart, knees bent, buttocks out, back flat, and toes forward.
- Hold a weight in each hand, with your palms facing each other.
- Exhale while rising up to the standing position, raising your arms to shoulder height with your palms down.
- Inhale while returning to starting position.
One-week diet plan
For the first week of the program, you should follow this diet plan as it is. After the first week, take in 1,200 calories a day plus a calorie-free drink, if you like. In addition to a multivitamin and 400-milligram calcium supplement each day, by following this regimen and the previous exercises, you will lose twenty pounds fast.
Day 1
Breakfast |
Lunch |
Dinner |
3/4 cup bran flakes, 1 banana, 1 cup fat-free milk |
· Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce |
· 4 ounces broiled flounder or sole |
Day 2
Breakfast |
Lunch |
Dinner |
· Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk |
· 1 cup vegetarian vegetable soup |
· BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill |
Day 3
Breakfast |
Lunch |
Dinner |
· Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon |
Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce. |
· 4 ounces steamed shrimp |
Day 4
Breakfast |
Lunch |
Dinner |
1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High. |
· 1 cup tomato soup |
· 3 ounces poached salmon |
Day 5
Breakfast |
Lunch |
Dinner |
· 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk |
· Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High. |
3 ounces roasted pork tenderloin |
Day 6
Breakfast |
Lunch |
Dinner |
· 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana |
· Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices |
· Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through. |
Day 7
Breakfast |
Lunch |
Dinner |
· 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg |
· Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens. |
3 ounces broiled or grilled flank steak |
Deborah White