You don’t need to eat only grapefruit and drink 7 gallons of water to lose a quick 5 pounds. In fact, that will only make you lose water weight and not fat so you’ll put those 5 pounds back on in 2 days. It drives me nuts to see ads in magazines saying, “Lose 25 pounds in 3 weeks”. The only way you can lose weight is to burn more calories than you take in. Period. The end. There is NO other way. And anyone who tries to convince you otherwise is selling something right? Say it with me…”Yes, M’am”.

So without further ado, you need to burn more calories than you take in. Let’s say you are eating a diet consisting of 1800 calories per day. To burn one pound of fat takes 3500 calories. Now that may seem like a ton of work but think about it. If you reduce your 1800 calorie diet by 200 calories per day that equals 1400 calories in 7 days which is great! Then you add in some boot camp exercises that are high calorie burners and you’ll lose weight quickly. Here’s what to do:

Eat a healthy 1600 (or whatever caloric intake you are supposed to be eating) calorie diet per day with lots of fruits and veggies mixed in for vitamins and minerals, include protein for staying power, and carbs for energy. Take whatever meals you are going to eat and divide them up into 8-10 little mini meals that you can eat throughout the day. You’re doing that so that your blood sugar levels stay even during the day and you won’t be hungry. DO NOT wait until you are hungry to eat your mini meal. Schedule your eating times and eat that portion whether you are hungry or not. Yes, you are going to be eating 8 to 10 times a day! Sounds crazy but it works.

Then you add in DAILY exercise. Your goal will be to work out for 5 hours per week but it is better to have daily exercise. This helps increase your metabolism. Aerobic exercise such as jogging or elliptical machines are good for the cardiovascular system and they do burn calories but my favorite is weight training and body weight exercises because they burn more calories for a longer period of time.

When you do body weight exercises such as jumping jacks, squats, lunges, pushups, and combination exercises, you are using major muscle groups together which burn calories fast. I would recommend doing body weight exercises daily. Then you can add in weight training every other day or whatever schedule works best for you. Try getting some hand weights and doing lots of reps with a small amount of weight. So you could start by doing 20 arm curls at 5 pounds. Then increase that to 2 reps of the same weight. Then do 3 reps. Work your way up slowly so you don’t injure yourself.

The key is to track what goes in and what goes out! Keep a log of how many calories you are consuming and how many calories you are burning to know if you need to adjust anything. You don’t want to decrease your caloric intake too much because then your body will shut down and conserve your body fat. It will think you are starving it and it will hold on to every piece of fat it can find.

So my friends, that’s it! That’s the magic potion.

Any questions let me know.

Trainer Nadine

This post via the My Boot Camp Workout! blog where you get boot camp workouts, dumbbell workouts and more.

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