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How to lose weight fast?


A few weeks ago we met Tiron who managed to lose incredible amount of weight just in a couple of months, changing completely his lifestyle. After the metamorphosis people didn’t recognize him, he felt a lot better about himself, and girls found him much more attractive. He felt and acted in a new improved way. Many people who are fit sometimes fall into a trap of thinking that they will never gain weight. Eventually they age and metabolism changes. They get a sitting office job where they don’t get much exercise and their time is limited and the next thing you know they’re struggling with their mass. First of all start with motivation. Find someone who looks ideally to you and see how much better his life is and how much more attention from women he gets. Then save his picture somewhere where you can see it. Establish a time of your day when you will workout. It can be whatever time is convenient to you, before or after work, or during your lunch break. Stay disciplined and stick with this time. If you ever miss it, don’t use that as an excuse and never go to sleep without completing your daily requirement because you will upset your schedule. Losing weight is composed of three parts, your diet, your cardio, and the weight training. Lets start with your diet. Calculate the amount of calories you need to intake everyday and the amount of them that you can’t surpass. You can use this awesome website to do so: http://www.calculator.net/calorie-calculator.html Instead of eating big three meals, eat small six meals throughout the day. Eat every two hours and stick with the same hours for each day. Stop eating foods that contain a lot of saturated and trans fats. Start eating foods that contain healthy fats instead like: acovados, nuts, seeds, peanut butter, cold-water fish, and eggs. Cut out your intake of carbs to absolute minimum and substitute all the unhealthy carbs you’ve been eating with healthy ones like whole grains – oatmeal, brown rice, whole wheat bread, whole wheat pasta. As often as you can dominate your carb intake with vegetables like broccoli, cauliflower, carrots, zucchini, mixed greens salads. Start eating beans and lentils they are excellent carbs and a great source of protein. Eat fruits instead of drinking juice. Fruits have more fiber and less sugar than juice. Cardio is probably the most important part of losing weight and staying dedicated and disciplined with it will guarantee you quick weight loss. Do cardio everyday for an hour. For your cardio you can run on treadmill, run outside, climb stairs (as part of your workout, not a sum of all times you walked up the stairs that day), jumping rope, boxing and hitting a punching bag, and any intense sports that bring your heart rate up significantly. For your weight training, the best option for you at this moment is to do full body workouts three times a week. Stick with compound high intensity movements and rest no more than 1 minute between your workouts. You can adapt for that purpose old school Arnold Schwarzenegger’s workout routine with a slight modification from 6 sets to 3 sets a workout, and exclusion of some unnecessary workouts (you’re not Mr. Olimpia just yet).

Mon, Wed, Fri Chest:

Bench press 3 x 6-10

Flat bench flies 3 x 6-10

Incline bench press 3 x 6-10

Cable crossovers 3 x 10-12

Dips (body weight) 3 x failure

Shoulders: Seated barbell presses 3 x 6-10

Lateral raises (standing) 3 x 6-10

Back: Wide-grip chins (to front) 3 x failure

Seated pulley rows 3 x 6-10

One-arm dumbell rows 3 x 6-10

Straight-leg deadlifts 3 x 15

Legs: Squats 3 x 8-12

Leg press 3 x 8-12

Leg extensions 3 x 12-15

Leg curls 3 x 10-12

Barbell lunges 3 x 15

Abs: 1/2 hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

One Response to How to lose weight fast?

  1. Joshua says:

    Hey Pawel,

    I know everybody wants to lose fat and to have the Hollywood look but I have a different request: how to pack as much muscle as possible in the shortest time!

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