How To Burn 13 Pounds In 13 Days

There are 3 main components that can not be ignored when trying to lose fat really fast. The first is nutrition. This is the most difficult things to stick to because we're often forced to stick to an extremely strict diet. And for most of us, we're used to eating whatever we want whenever we want. The Key to losing 10 pounds fast when it comes to dieting is limiting the carbs to mainly fibrous foods for most of our meals combined with eating at least a moderate portion of protein 4 to 6 times per day. Once you've got this part mastered, the rest is easy sailing.

The second component is weight resistance training. The first thing we must understand is that weight training is key to maintaining muscle mass during a calorie restrictive diet, and maintaining muscle mass is absolutely essential to burning fat. The more muscle we have, the more fat we burn. The less muscle we have, the less fat we burn. So while on a calorie restrictive diet, losing just 1 half a pound of fat can make or break our fat loss efforts.

For weight training to get rid of unwanted fat extremely fast while keeping toned muscle mass, it's ideally suited to only employ compound routines in a circuit training format with either super-sets, triple sets, or giant sets. If you're not really acquainted with what a compound exercise is it's basically any exercise that forces a muscle to contract across more than one joint. For example, the squat is really a excellent compound exercise because muscles contract across 3 primary joints: The ankles (for stability, the knees, and the hips.)

If you're not familiar with super-sets, triple sets, or giant sets, then this is a combination of exercises performed back to back without rest.

A Super-Set is performed with 2 exercises back to back, followed by rest.

A Triple Set is performed with 3 exercises back to back, followed by rest.

A Giant set is performed with 4-9 exercises back to back, followed by rest

The third component in a program to lose fat fast is proper cardio. There are 2 main types, and ideally I like to alternate the two. The first type of cardio is slow and steady cardio. This is where you get on a treadmill, on a stationary bike, or on an elliptical machine and exercise at a particular heart rate for 20 minutes to 60 minutes at a time. The Second type of cardio is high intensity interval training. This is defined as short bursts of exercise followed by a short rest period and then repeat the cycle for a particular number of rounds. The ideal cardio formula is to alternate High Intensity Interval Training with Slow and Steady Cardio every other workout. With these 3 main components done properly, then 10 pounds of fat should be very easy to conquer in a short time period. Just remember, Nutrition, Weight Training, and Cardio is the key. An ideal split would be Weight training 3 days per week, and Cardio training 3 to 5 days per week for optimal results.

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