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Diet & Nutrition Message Board


Diet & Nutrition Board Index


Spring break is already over around here, so I figure you've got about 2 weeks max. Unfortunately, it will be impossible for you to lose 15 lbs of fat by then without using some really dangerous stuff that I wouldn't dream of recommending.

The good news is that you can make some dramatic changes by then.

I am assuming that looking the best you can for Spring Break is an issue, so I will address the quick fix here. I don't usually go that way because it's more than common that the weight comes right back. I'll give you some tricks to help with that, too.

The two best things to do exercise-wise are weight training and HIIT style cardio (search it). The absolute (by far) best times to do these are first thing in the morning, on an empty stomach. If you typically drink coffee (I know some West Indian cultures drink a lot of it) that's okay before your workout, it just needs to be black.

For two weeks you can exercise six or seven days a week without overtraining.

The weight training (4 days a week) should be short and intense. The reason for this is so you train for strength more than mass, and the short workout minimizes muscle breakdown hormones. Repairing muscle after intense weight training requires an enormous amount of calories. More calories than you could dream of burning with regular cardio.

Typical workout example:
mon: Chest, dumbbell bench press. Warmup, then pick a weight that you can do about five times (guess). Do it as many times asyou can. Rest about 45 seconds. Reduce the weight to the next lower increment. Do it as many times as you can again. And continue as long as you feel like torturing yourself.
Back: do close grip pull downs with the same scheme.

Tues: Legs: Squats or leg press with the same scheme as chest. Leg curls the same way, but rest 3 minutes after, and do leg curls again


Wed/thurs HIIT cardio

Fri/Sat same as mon/tues

Sun Off or HIIT

Do ab vacuums 2-3 times per day: Suck in your stomach as hard as you can, and hold it for thirty seconds.

Try to eat most of your carbs for breakfast after (at least half).

Your total caloric intake depends on your metabolism/diet history but 1200 cals or so should be fairly restrictive. Not set in stone, if you feel run down, by all means increase it.

Minimize carbs at night. Eat five mini meals (largest is breakfast).

If you can't weight train, do more HIIT.

You'll drop about 10 lbs or so which will include water and bulk...would that work? Remember, people who lose some 15 lbs in a week have much more fat and therefore water than you do.

Edit: If you want to supplement, tonalin CLA and Garcinia Cambogia extract can help with appetite control. And it's true, you won't find a consensus on diet...long term diet is your decision (remember, this is a quick fix). If you feel that you are not making fast enough progress, you can reduce your carbs further.
[QUOTE=davitude]Spring break is already over around here, so I figure you've got about 2 weeks max. Unfortunately, it will be impossible for you to lose 15 lbs of fat by then without using some really dangerous stuff that I wouldn't dream of recommending.

The good news is that you can make some dramatic changes by then.

I am assuming that looking the best you can for Spring Break is an issue, so I will address the quick fix here. I don't usually go that way because it's more than common that the weight comes right back. I'll give you some tricks to help with that, too.

The two best things to do exercise-wise are weight training and HIIT style cardio (search it). The absolute (by far) best times to do these are first thing in the morning, on an empty stomach. If you typically drink coffee (I know some West Indian cultures drink a lot of it) that's okay before your workout, it just needs to be black.

For two weeks you can exercise six or seven days a week without overtraining.

The weight training (4 days a week) should be short and intense. The reason for this is so you train for strength more than mass, and the short workout minimizes muscle breakdown hormones. Repairing muscle after intense weight training requires an enormous amount of calories. More calories than you could dream of burning with regular cardio.

Typical workout example:
mon: Chest, dumbbell bench press. Warmup, then pick a weight that you can do about five times (guess). Do it as many times asyou can. Rest about 45 seconds. Reduce the weight to the next lower increment. Do it as many times as you can again. And continue as long as you feel like torturing yourself.
Back: do close grip pull downs with the same scheme.

Tues: Legs: Squats or leg press with the same scheme as chest. Leg curls the same way, but rest 3 minutes after, and do leg curls again


Wed/thurs HIIT cardio

Fri/Sat same as mon/tues

Sun Off or HIIT

Do ab vacuums 2-3 times per day: Suck in your stomach as hard as you can, and hold it for thirty seconds.

Try to eat most of your carbs for breakfast after (at least half).

Your total caloric intake depends on your metabolism/diet history but 1200 cals or so should be fairly restrictive. Not set in stone, if you feel run down, by all means increase it.

Minimize carbs at night. Eat five mini meals (largest is breakfast).

If you can't weight train, do more HIIT.

You'll drop about 10 lbs or so which will include water and bulk...would that work? Remember, people who lose some 15 lbs in a week have much more fat and therefore water than you do.

Edit: If you want to supplement, tonalin CLA and Garcinia Cambogia extract can help with appetite control. And it's true, you won't find a consensus on diet...long term diet is your decision (remember, this is a quick fix). If you feel that you are not making fast enough progress, you can reduce your carbs further.[/QUOTE]

thanks for your help





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