HOW MUCH WEIGHT CAN I LOSE IN 2 MONTHS?
If you have too much weight that is causing health problems, affecting your self esteem and limiting your physical performance, perhaps it is time to shed those extra pounds.
Shedding weight can enhance your lifestyle, health and self esteem. Weight loss comprises of changes in lifestyle, physical activity and diet. By ensuring these changes are easy to maintain and are permanent, you can lose several pounds in two months and do away with the weight.
Exercising much harder will result to quicker results contrary to steady-state workout
performed at a moderate speed, like having a brisk walk. The challenge of dynamic exercises is to ensure you body acquires adequate rest between the workouts. Failure to rest will result to breaking of the lean tissue muscle, which is not good when attempting to shed weight. Therefore, it is vital you acquire a minimum of seven hours of sleep during the night. Minimize your calorie intake and ensure each workout lasts for less than 60 minutes for every session.
How much weight can I lose in 2 months?
The US Department of Health and Human Services suggests that you should shed weight at a speed that does not exceed 2 pounds every week. Over a period of two months, that would equal to approximately over 17 pounds. This is a considerable amount of weight loss for majority of individuals. However, if you desire to shed more, you could talk to your physician to come up with a weight-loss diet plan. This will enable you to lose any additional weight. Setting your goal at the beginning of your two-month training plan can considerably enhance the odds of achievement.
Exercises ideal for losing weight.
It is possible to shed weight by either performing aerobic or resistance exercises. A study done in 2012 by the researchers at Duke University discovered that aerobic exercise was the best for shedding weight. Researchers made a comparison of three varying test groups: resistance training, aerobic exercise and a combination of aerobic exercise and resistance training. Based on the study, an individual can shed a lot of weight in two months by performing only aerobic exercises. Those who took part in the study trained for an average of 133 minutes each week at a moderate speed.
Sweat and move: The most efficient method to burn calories in the shortest period is by aerobic exercise. Swimming, kickboxing, jogging, cycling and running are types of aerobic exercise which burn a substantial amount of calories every hour. Although 30 minutes of vigorous physical activity each day enhances your health, the American College of Sports advises that you workout for 60 minutes, five days during the week to lose weight. Select a workout that you love and work at a reasonable to intense speed to make the most of your calorie burn when exercising. Working out with a friend or alternating activities after several days ensures you stay motivated.
Lifting weights: Aerobic helps to burn a higher amount of calories, while at the same time, resistance training forms lean muscle and enhances your metabolism. Enhancing lean muscle makes it possible for your body to burn calories as you exercise and while resting. Make use of resistance tools like machines, free weights, resistance tubing and your body weight to toughen your lower and upper body muscles. Do resistance training workouts two or more days every week. One other thing you need to do to lose weight in 2 months includes:
Consume a balanced diet: Burning calories will not be worthwhile, if you consume more calories contrary to what you burn. Observe the amount of calories you consume and eat various whole foods in place of unhealthy foods. Such foods offer vital fiber, nutrients and vitamins. Ensure your meals have plenty of low-or nonfat dairy products, whole grains, frozen or fresh produce and lean protein. Whole foods energize your body for exercises, keep you feeling full for longer due to the high fiber content and replenish necessary nutrients and vitamins. Avoid unnecessary calories by avoiding or limiting processed or fast foods, sugary beverages and unhealthy fats. Getting rid of 500 calories from high calorie foods every day results to 1-lb weight loss every week prior to workout.
Majority of people assume that consuming fruits for breakfast will enable them to lose weight in two months. However, that is not true. In reality, breakfast ought to be the most filling and biggest meal of the day, as long as it is healthy. Your body was going through a fast throughout the night and now it requires food very badly! Ensure you provide your body with healthy foods and it will feel great. This will also prevent any cravings for junk food all through the day.
The maximum weight-loss workout plan.
There are a number of disadvantages to the Duke study mentioned earlier. The aerobic/resistance combination group did not indicate much weight loss in comparison to the aerobic group; however, the combo group showed the largest decrease in the waist circumference. The above finding shows that combo training results to the most effective fat loss. On the other hand, aerobic workouts enable you to lose more weight. However, the lost weight might comprise of body fat, muscle tissue and water weight. Combo training will tend to aim at burning body fat hence might result to the fastest results within two months.
A sample of combo workout.
An efficient workout strategy that incorporates aerobic exercise and resistance training is exercising for six days every week, exchanging aerobic with resistance exercise. For instance, perform resistance on Monday, aerobic on Tuesday, resistance on Wednesday and so forth. During resistance days, perform these subsequent workouts in order: back extensions, triceps dips, shoulder presses, biceps curls, calf raises, bench presses, squats and abdominal crunches. For each of them perform three sets at ten to twelve reps. Use a resistance level which ensures you struggle to finish the last rep of every set.
It is very possible for anyone to lose more than 17 pounds in two months as no one is special and you can achieve it. However, the most essential thing is to have a fun experience when attempting to lose weight.