Written on Monday, October 13th, 2008 by Miroslav Nikolov

9 ways to lose 12 pounds

You have to lose weight and this must be right now. Is this possible? May be, but let’s be realists. Here are tips, which will help you to lose 12 healthy pounds for 14 days. Look at these 9 ways to lose pounds.

1) Reduce carbohydrates.

Main point when you have to lose fats are calories – eat less calories than you burn and you will reduce weight. Also it is important to know about the calorie’s source.

The carbohydrates help the body to produce insulin hormone, which stimulates our appetite and keeps the fats. There are carbohydrate good and bad foods. So, the first step you should make is to reduce carbohydrates intake with 50%, which will reduce the insulin’s level in the blood.

This means:

Small glass of juice instead of big one;
Half of the bread for breakfast;
Half of the potatoes for lunch;
Half plate of spaghetti instead of one;

The calculation for two weeks:
One gram carbohydrates contains 4 calories. If a man weight 100kg and reduce his carbohydrates with 3gr per body kg, this means that he will take 300gr carbohydrates less per day, which is 1200 calories less for one day and 16 800 calories less for two weeks.

2) Search for low oily protein.

You want to build muscles, but you also want to keep them - the protein is needed for both cases. When you take less calories you risk to lose muscles. One way is to take enough protein, but searching for low oily protein sources. Many weight loss supplements have clean protein.

If we compare chicken legs and chicken chests we will see that they have different amount of calories for equal amount of protein. Chicken chests contain 187 calories. Chicken legs contain 287 calories.

Low oily protein sources:

White of eggs;
Fish, except for some species;
Turkey and chicken chests without skin;
Low oily cheese;
Whey protein powder as supplement;

The calculation for two weeks:
The protein sources we mentioned above can easily eliminate up to 40gr of fats daily. Every gram of fats contains 9 calories, which means that you save about 360 calories per day. The calculation for two weeks is 5040 calories.

3) Training, then eating.

To become thinner and good looking doesn’t mean just to eat less. This means to eat less and keeps your muscles no matter if you are man or woman. Muscles help you to keep losing fats as keeping your metabolism fast.

It is very important to eat after training, especially after weight and spot reduction training. During your training your body is in the middle of catabolism. It burns muscles. You need to recover them after training, so as soon after training is your meal as soon you will stop the catabolism.

Try one of these meals or drinks 30 min after training:

1 spoon of whey protein mixed with glass of skimmed milk and 1 banana;
1 spoon of whey protein mixed with boiled kernels and half grated apple;
0,5 low oily cottage cheese spread on rice cake;
3 peace of cheese baked on top of roll;

The calculation for two weeks:
No matter that these calories taken with breakfast are about 240 your fast accelerated metabolism will burn much more.

4) Eat more vegetables.

We made our first step by reducing carbohydrates. We made it to be able to control insulin and calories. To be able to control even better our appetite we have to increase carbohydrates containing fibers. You will feel full without the need of increasing daily calories.

There are different type of fats. Vegetable and animal fats are not the same. Vegetable fats are not so dangerous, which is another plus

Compare: 3 cups of cabbage contain only 45 calories – as much as 2 cubes of chocolate. Eat 1 or 2 cups of each following vegetables:

Cabbage;
Eggplant;
Broccoli;
String beans;
Mushrooms;
Spinach;
Pumpkin;

5) Do split training.

Most of the fitness competitors and bodybuilders like Ron Coleman and Flex Wheeler do split trainings. They do cardio training in the morning and weight training later. The point is that two trainings stimulate metabolism better than one.

Athlete who weight 100kg burns about 800 calories during intensive cardio training. Good choice would be veloergometer weight loss training.
Do the following next two weeks:

First thing you have to do after wake up is your weight loss training;
Do high intensive 2 minutes exercise intervals with 1-2 min rest between them;
Go back to the gym and do weight training for about 40 – 60 min (look point 9);
Do these 5 times per week;

The calculation for two weeks:
You burn about 800 calories during your cardio plus 100 more calories using your faster metabolism thanks to the two trainings per day you have. 5 days per week – more than 9000 calories for two weeks.

6) Eat frequently.

Each time when you eat you metabolism become faster, that why the food you normally eat with 3-4 meals should be separate into 6-7 meals. This will help you reduce body fats especially if you are reduced the calories too.

Here is one ideal diet for the day, which can help you burn more fats:

Meal 1: after 30-40 min cardio eat half of your normal portion of carbohydrates;
Meal 2: eat half of your normal portion of carbohydrates;
Meal 3: time for your best lunch weight loss nutrition: eat half of your normal portion of carbohydrates;
Meal 4: after training breakfast (look point 3);
Meal 5: separate you typical lunch or dinner into two small meals. For example: chicken chests and half potato turn into half chicken chests and quarter potato (with vegetables for dressing);
Meal 6: two hours later eat another chicken chest and quarter potato with other vegetable for dressing;
Meal 7 and 8: repeat meals 5 and 6 with 1-2 hours between them;

The calculation for two weeks:
Researches show that separating meals like this increase metabolism with 3% compare to typical 3 meal eating. You can expect to burn about 60 – 80 calories per day if you follow this method, which make the “bill” 1120 calories for two weeks.

7) Try green tea.

Another way to stimulate your metabolism is to use supplement, which can be found in green tea. Consumption of green tea can increase your metabolism with 4% and help you lose more unexpected weight.

Take green tea extract 3 times per day.

8) Be reasonable.

You are reduced carbohydrates and take only low oily protein, but this increase the risk to open the fridge and eat some junk food. To prevent that you have to drink more water, which will fill your stomach. Many fitness competitors men and women take amino acids with water to prevent muscle loss during their diet.

Take 4 grams before and after training.

9) Increase your weight training volume.

Your diet and cardio are your main tolls to reduce weight. This doesn’t mean that your weight training is not important. It keeps the muscles and increase metabolism. Small weight training changes can help you burn much more fats.

Most important is to increase the number of sets and repeats. Wise choice is 12 repeats for exercise and no more than 30 – 60 sec rest between sets and more sets for exercise. Also count on big muscle groups. Do productive back weight loss training for example. Give everything when you train.

Apply these:

30 sec rest between sets for small muscle groups (shoulders, arms, calves, abs) and 40 – 60 sec for big muscle groups (back, legs, chests);
10 – 12 repeats in each set and 15 for the final one;
Increase the number of sets with 20% – 30%. If you do normally 8 sets – do 10 – 11 sets.

The calculation for two weeks:
Increasing the training volume you can burn up to 120 calories per training. If you do 5 training per week you will bur about 1200 calories for two weeks.

Final calculation:
So, you will burn about 35120 calories if you follow these 9 ways above. If we take different metabolism types and different ways of training and exercising every person has, it is possible to lose 12 pounds for these two weeks.

These 9 ways work, but it all depend on you. If you follow them, then I do not see reason to fail.

After this article you have to go back to work.

A friend of mine has a nice blog you can check. There is interesting info not only about weight loss and fitness, but also something, which can really makes you lough: Lilyruths “This and that friendly cottage” After so much info you deserve some fun. Enjoy:)

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