Losing weight is a delicate and lengthy process. It requires mental preparation, a challenging diet, and multi-stage workouts. But sometimes you need to lose weight quickly. Really. Say, in three weeks.
I don't know what it could be—an upcoming vacation, a well-planned date, or a reunion with old classmates (when a photo on social media of someone 40 kilograms heavier than their reflection in the mirror). So, there's no time to choose the right diet—it's time to take action.
This course is based on personal experience and helps you burn about 15 kg in four weeks. No pills, no stomach suturing, and no liposuction (I simply didn't have the money for that). It will be a tough four weeks, though, and it's important not to rush off to the nearest McDonald's after the first one.
Season to the rescue
An important condition is that the event must take place in the summer. This gives you time to prepare and reschedule all life-changing events for this period. The point is that in the heat, you want to eat less and drink more, which together is the basis of any effective diet. Summer days are longer than winter ones, giving you more flexibility in planning your workouts. In winter, you prefer to use private and public transportation, while in summer, you walk more. In other words, by choosing summer, you automatically create favorable conditions for successful weight loss.
Start on Monday
It's best to start at the beginning of the week. This is a common psychological factor, as people promise to quit drinking, smoking, and putting out the Christmas tree on Monday. In some cases, the new beginning is postponed until the beginning of the next month or year. These initiatives usually end up where they were planned (over a beer and a cigarette under the tree), so the moral and motivational aspects are of great importance. For example, tell all your friends and acquaintances about your plans. Firstly, they'll surely praise you for it (which is nice), and secondly, they'll keep you going, constantly asking about your progress. And if you don't make progress, someone might be very disappointed in you.
Burnout course
When creating your exercise program, feel free to improvise, but be sure to include the following: Run 3 km or bike 15 km daily. Do abdominal and shoulder exercises. There are several progressive push-up systems that can be followed to increase your daily push-up routine to 100.
For example, start with three sets of 20 push-ups in the morning, four sets of 20 in the afternoon, and three sets of 30 in the evening. Starting in the second week, increase the number of push-ups by 10, reducing the number of sets by one—that is, doing more in less time. In the third week, increase the number of push-ups by another 10, but maintain the set limit. The only concession is permissible if your office isn't equipped for exercise, and doing it in the smoking area is inconvenient. In this case, you can skip the afternoon push-ups, but compensate for them with additional exercise in the morning or evening.
Eat right
In general, eating right in such cases is not eating at all. But since we simply want to quickly lose fat, not say goodbye to life, we won't give up food. Eliminate sweets and starchy foods from your diet. Be sure to eat breakfast , as it's considered the most important meal of the day, yet many manage to skip it because it's unnecessary. Like lunch , it should consist of a small amount of meat; for dinner, vegetables and fruit. Drink a glass of water before meals and another during.
Simple tips
Walk as often as possible. Avoid elevators. Live on the third floor? Great, walk up. Live on the thirty-third floor? Even better, run up without stopping! Don't wait for a minibus—walk the few kilometers between your home and the nearest metro station.
Weigh yourself as often as possible to track your progress, and with each success, set a new minimum weight beyond which you absolutely cannot go. Keep a photo of yourself from those glorious days when you were thin in front of you—it's excellent motivation.