As the summer flies by and the number of weeks for a beach getaway dwindle, time's running out to get that bikini body you've been looking for. For those of you who want to try a last-minute push for your summer fitness best, I've got a 2-week plan for how to whittle down in the fastest, and safest way possible:
1. Cut out all starchy carbs.
This is not something I would ever advocate long term, but desperate times call for desperate measures, and something as simple as eliminating bread can make a huge difference in your physique in a very short amount of time.
2. Drink lots of water
It’s been said over and over again, but water is one of the keys to weight loss. Often we mistake hunger for thirst, and staying hydrated can help prevent unnecessary snacking. Some studies have shown that drinking two large glasses of water before each meal will reduce the amount of food you consume and prevent from you from drinking other calorie-laden beverages.
3. Increase your fiber intake
An adequate amount of fiber in your diet helps to curb food cravings, keeps you feeling full and keeps you regular. Replace the starchy carbs you usually eat with colorful vegetables or try psyllum husk supplements.
4. Skip the alcohol
A glass of wine with dinner is ok, but many people find that cutting alcohol out completely can help them drop a few pounds fairly quickly. Alcohol is empty calories and the more you drink the more likely you are to snack on fattening foods.
5. Increase the cardio and lose the weights
As a long term fitness plan, I do not recommend this because weight-bearing exercises are important for bone strength and metabolism. However, if quick weight loss is the goal then cardio is the key. Do as much as you can squeeze in and make it as intense as you can handle. As a trainer, my favorite exercise for weight loss is running.
6. Dreadmill workouts
if you’re healthy enough to run and do intervals I have put together one of my infamous 30/60/90 Dreadmill workouts, or high-intensity hill workouts on a treadmill, for last minute results:
(Total time: Approximately 36 minutes including warm-up and cool-down)
Description Time Incline Speed Intensity
Warm-up walk 5 min 4.0 2.0-4.0 3
Walk/jog/run 1 min 4.0 5.0 or more 7
Walk 1 min 4.0 2.0-4.0 3
Walk/jog/run 45 sec 4.0 last sprint + 0.2
Walk 1 min 6.0 2.0-4.0 3
Walk/jog/run 1 min 6.0 5.0 + 7
Walk/Jog/run 1 min 8.0 5.0 + 7
Walk 45 sec 8.0 2.0-3.8 3
Walk/jog/run 45 sec 8.0 last sprint + 0.2 8
Walk 1 min 10.0 2.0-3.6 3
Walk/jog/run 50 sec 10.0 5.0 + 7
Walk 45 sec 10.0 2.0-3.6 3
Walk/jog/run 40 sec 10.0 last sprint + 0.2 8
Walk 1 min 12.0 2.0-3.4 3
Walk/jog/run 40 sec 12.0 5.0 + 7
Walk 45 sec 12.0 2.0-3.4 3
Walk/jog/run 35 sec 12.0 last sprint + 0.2 8
Walk 90 sec 14.0 2.0-3.2 3
Walk/jog/run 40 sec 14.0 5.0 or more 7
Walk 45 sec 14.0 2.0-3.2 3
Walk/jog/run 35 sec 14.0 last sprint + 0.2 8
Walk 90 sec 15.0 2.0-3.2 3
Walk/jog/run 35 sec 15.0 5.0 + 8
Walk 90 sec 10.0 2.0-3.6 3
Walk/jog/run 35 sec 10.0 5.0 + 8
Walk 35 sec 8.0 2.0-3.8 3
Walk/jog/run 35 sec 8.0 last sprint + 0.2 8
Walk 40 sec 6.0 2.0-4.0 3
Walk/jog/run 40 sec 6.0 last sprint + 0.2 8
Walk 40 sec 4.0 2.0-4.0 3
Walk/jog/run 40 sec 4.0 last sprint + 0.2 8
Cool-down 3 min 2.0 2.0-4.0 3