& with friends
7 Things You Must Do To Lose 20 pounds in 3 - 4 Weeks
1. You need to be fully motivated to lose 20 pounds in 3-4 weeks so...
Go here 1st to get motivated to lose 20 pounds in 3-to-4 weeks
2. You need to Eat 4 times a day 3-4 hours apart
- Eating 4 smaller meals a day gives you a higher metabolism which means... You'll lose more weight and...
- Eating 4 times a day keeps you from not getting hungry which means... You won't overeat and gain weight.
3. Before each meal you need to....
- Eat at least 2 whole raw fruits and/or vegetables - For example you can eat... 2 carrots, a head of broccoli & a banana, an apple & orange, or either 4 sticks of celery and...
- You're going take 1 scoop of any kind of
whey
protein or
Soy
protein mixed in 8-to-12 ounces of water and usually...
- 1 scoop of whey protein or Soy protein is about 100 calories and if you don't like drinking whey or soy protein...
- Then you can eat another 100 calorie source of protein like small cans of tuna or chicken or a some nuts.
- Your body has to burn a lot of calories (burn lots of FAT) to digest all the raw fruits & vegetables you eat and since you're eating them 4 times a day... You're going to lose weight fast.
- Eating raw fruits & veggies (not cooked or steamed) will help you lose weight fast. FACT: Farmers feed pigs steamed or cooked veggies to fatten them up because they know raw veggies will slim them down.
- Eating raw fruits & veggies, drinking whey or soy protein & ice cold water means... You'll never get hungry, never have any cravings or a big appetite so... You'll eat less and lose more weight faster.
- Raw fruits & veggies remove toxins from your blood and once these toxins are gone... The enzymes in the raw fruits & veggies liquefy and flush fat out of your body.
- Make sure you AVOID fruit juices, dried fruit & canned fruit with sugar added.
4. After you eat your fruits & veggies and drink your protein...
Depending on how hungry you are (based on scale of 1-to-10 with 1 being satisfied and 10 being real hungry) you're going to eat 0-to-300 more calories of these kinds of weight loss foods and you're going to avoid these bad foods so...- If your hunger level is between 1-3 (based on a hunger scale of 1-10)... eat only 0-150 calories and...
- If Your hunger level is between 4-7... Eat only 100-200 calories and...
- If Your hunger level is between 8-10... Eat 200-300 calories.
- Eating less will help you lose weight fast but don't Worry about getting hungry because...
- When you eat fruits & veggies and protein before all of your 4 meals... This will make you feel not that hungry or not hungry at all and...
- The reason why you need to stay away from candy & fast foods is because these foods make you hungry and make you gain weight faster .
5. You need to drink 70 ounces of ice cold water everyday
- Ice cold water raises your metabolism. The colder the water is - The more weight you'll lose because... Your body has to keep burning calories (or keep burning fat) to heat the cold water back up to body temperature.
6. Do 1 of the weight loss workouts below at least 3-to-4 times a week...
| Free Workouts | Other Good Fat-Burning Workouts |
Or...
You can do 1 of these 3 weight loss workouts...
-
Do the weight loss workout from the 'Lose
last 10 pounds plan'
Advanced (& probably toughest) weight loss workout but... Best for fastest results. -
Do the weight loss workout from the 'How to Lose 50 pounds plan'
This is a good moderate-to-High intensity workout for any fitness level but... It's also good for fast weight loss results. -
Do phases 3-to-7 of this weight loss workout plan
Best for lower fitness levels or beginners.
- Workout in the morning to burn more fat
- Make sure that each week (or even daily) that you either add more time to your workout and/or increase the intensity or your workouts so your body doesn't get used to the workouts you're doing so you'll keep losing weight fast and better yet...
- Try a completely different workout weekly to give your body new things it doesn't expect so you can keep losing weight faster and...
- If you don't have time to workout - Do 3-to-5 smaller 10 minute workouts during the day to help you lose weight fast and...
- If you hate to exercise and still want to lose weight fast - then you need to eat more high protein foods and/or more fruits & veggies in your 0-to-300 calorie meals.
7. Take one of these fat burners to also help you lose weight faster.
It's best to take your fat burner in the morning 30 minutes before your first meal or right before your morning workout and... Then take your fat burners again in the evening but regardless of this...
Always follow the instructions on any fat burner supplement you use.
An Example of What You'll Be Doing To Lose 20 pounds...
At 7:30am
You're going to wake up and take some fat burners
and then after that... You're going either wait 30 minutes and eat breakfast or the best thing you can do after taking your fat burners is to
go do one of these
weight loss workouts and then at...
8:00am (Breakfast - or whenever you finish your morning workout)
You're going to eat at least 2 whole raw fruits and/or veggies and you're
going to drink one scoop of
whey protein
or Soy
protein mixed in water and right after that...
Depending on how hungry you are (see the hunger scale again) you're going to eat a 0-300 calorie breakfast. Then about 4 hours later at...
12:00pm (Lunch):
You're going to have 2 more raw fruits and/or veggies, another scoop of
whey protein
or Soy
protein mixed in water followed by a 0-300 calorie lunch and then
around....
3:30pm (Snack):
You're going to have a 0-300 calorie mid-afternoon snack but before you
do... you're going to eat 2 whole raw fruits and/or veggies plus your 1
scoop of
whey protein
or Soy
protein mixed in water and Then around...
6-6:30pm (30 minutes before Dinner)
You're going to take another fat burner pill
and 30 minutes after you take your
fat burner pill
at...
6:30 -7pm: (Dinner)
You're going to eat a 0-300 calorie dinner, but right before dinner you're
going to eat your raw fruits and/or veggies and one scoop of
whey protein
or Soy
protein mixed in water and here's some...
How much weight will I lose doing all of this?
The amount of weight you lose doing this plan mainly depends on how overweight you are so basically... The more overweight you = the more weight you'll lose in 3-to-4 weeks on this plan and a good rule of thumb to follow is this...
- If you're less than 20 lbs. overweight (you should be doing this weight loss plan here instead) but if you really want to do this plan... It may take you 4-to-8 weeks to lose 10-to-20 pounds on this plan and you'd also have to do an intense workout like this one here or Weight Loss intervals and...
- If you're 20-to-50 lbs. overweight - You should only seriously expect to lose 20 pounds if you exercise! and...
- If you're more than 50 lbs. overweight - You can probably lose 20 pounds on this plan without exercise but if you truly have a weight loss emergency... It's best you exercise so you can look your very best.
How do I maintain my weight after losing 20 pounds?
You can simply maintain your weight by...
- Exercising at least 3 times a week and...
- Eating the right amount of calories to maintain your weight
so your friends can lose 20 pounds in 4 weeks
Responses to "lose 20 lbs. in 3 weeks"
Carra
Not really because you are not overweight so...
You'd be better off going to NowLoss.com/15 to get ready for your wedding
Adrian Bryant | 06.25.09 - 8:45 pm
My wedding is in August. I'm 5'4 and 137 Lbs. Is this plan going to work for me? I sit at a desk all day too. Thanks
Carra | 06.25.09 - 3:54 pm
KK
15 pounds in that short amount of time probably will not happen with my plan because you not extremely overweight and...
Go here to lose belly fat
Adrian Bryant | 06.25.09 - 8:46 pm
Adrain,
Im only fourteen and I weigh 142 pounds and Im 5'5". I dont like how i look. I want a skinny stomach. I want to be able to sit down and not want to put my hands in front of my stomach. I dont know what to do but i want to loose 15-20 pounds at least by July 9. What can I do?
KK | 06.24.09 - 3:50 am
hp
I didnt see a question in there but yes...
Do the emergency diet here to lose 20 pounds
Adrian Bryant | 06.23.09 - 7:49 pm
hi, i want to lose 20 pounds in one month for a party and for a school sport. i am 17 and 5'0 and i currently weigh 120 lbs. i've been working out a little.
hp | 06.23.09 - 6:32 pm
megan
5 days a week and roller blading are all fine to help you lose weight
Adrian Bryant | 06.26.09 - 7:58 am
hi adrian im starting the workout series and i was wondering if i could do them 5 days a week with weekends off and also i wanted to walk at night after the workout sorta like a cool down and i have 2 small children so to get them outside but i hate wlking so i was thinking of roller blading is it the same amount of activity will it have the same benefits or more or less thanks in advance
megan | 06.23.09 - 11:48 pm
Jen
No - only eat 0-to-300 calories after veggie & protein depending on how hungry you are
eating 3 times is fine but eating 4 times helps to suppress your appettie longer but if you can withstand it - then go for it but I would go to 0-to-400 calories after veggie and protein if only 3 meals but...
It seems to me that you are a busy person and you dont have any weight loss emergencies so instead take a look at the plan at NowLoss.com/9
Adrian Bryant | 06.26.09 - 7:57 am
Hi,
I just began this plan and was wondering if it is completely necessary to always eat after the two fruits/veggies and protein? (Which I eat 100 calories of nuts for and plan on switching to tuna next week.) I get really full after just that and a bottle of water.
I understand that you should eat 4 times a day to increase metabolism, but let's say I just do three? (Mostly because I'm running around in school a lot and don't have the time.) Is that going to affect the results much?
I am about 5'1, 20 years old and between 124-128 lbs as of now. According to some charts, that is less than 20lbs overweight, according to others it's about 20. What do you say? Is this plan going to do much for me? (I chose to do this plan vs. your other one because it sets a better guideline I can follow.)
Thanks so much!
Jen | 06.23.09 - 5:19 pm
alex
Just try the emergency weight loss plan here
Adrian Bryant | 06.20.09 - 7:07 am
Hello i am 5'7'' and im 189 pounds and im 15 years old, i work out 3 times a week for martial arts and i need to lose like 10-15 pounds in 2 weeks, what shud i do?
alex | 06.18.09 - 9:25 pm
EmaleeMarie
TRy this home workout to lose weight fast
Adrian Bryant | 06.20.09 - 7:06 am
I'm fifteen and i'm 138 pounds, i'm about 5"2. I feel so fat and i can never stick to exercising because its so boring . What can i do to loose weight FAST ? ruffly about 18 pounds.
EmaleeMarie | 06.18.09 - 6:36 pm
Charlie
You are not overweight so your weight loss will take longer and instead of this weight loss plan...
You need to go to NowLoss.com/15
Adrian Bryant | 06.20.09 - 7:05 am
Adrian,
I'm 5'9'', 180lbs, and I've been doing this diet for a few weeks now. I get up every morning and run for 15-30 minutes on intervals, 3-6mph, and eating 1400-1700 calories a day.
I was 172 when I started, and I look about the same, I feel stronger in my legs, but I should be LOSING weight, what am I doing wrong?
Charlie | 06.15.09 - 9:54 pm
Nickf
The point is to workout in the morning on an empty stomach so yes - you could wait 30 minutes and depending on how intense your morning workout is...
It's okay to drink water/ gatroade while exercising
Adrian Bryant | 06.12.09 - 1:30 pm
Adrian,
I have always been told doing cardio first thing in the AM prior to eating will rev your metabolism aiding in weight loss. My question is this do you need to jump out of bed and jog or can you hit the gym a half hour after waking up? I guess I'm asking if this would gave negative effects
Nickf | 06.12.09 - 1:49 am
Christy
You can try doing that as long as you eat 0-to-300 calories afterwards but I would just mix the protein with water when trying to lose weight as fast as possible
Adrian Bryant | 06.09.09 - 8:13 pm
how many grams of protien (from protien powder) should be in a scoop? can i mix it with a cup of soy milk? if i did it would be 165cal per serveing
oh i forgot i whey protien instead of soy is that ok
Christy | 06.09.09 - 2:30 pm
Teez
Stick with tae-bo or some other type of interval (see NowLoss.com/i)and stay away from Milo
Adrian Bryant | 06.07.09 - 10:10 pm
Hi Adrian, sorry i keep forgetting all my questions, if i were to do the workout#1 or #2 and then for the interval can I do Taebo? Or some sort of dancing, like belly dancing?
Thanx for the advice, just one more thing to ask - can i drink the energy chocolate drink Milo?
Teez | 06.07.09 - 11:58 am
Sal
Go here to get rid of stretch marks
Adrian Bryant | 06.07.09 - 10:06 pm
Hi Adrian, I have stretch marks in certain areas, what can I do to get rid of them as much as I can?
Sal | 06.07.09 - 11:48 am
Habiba
Either one of those workouts will give you fast results
Adrian Bryant | 06.07.09 - 10:05 pm
Hi Adrian,
Which one do you think is a better exercise, taebo? or the workout#1? I want to get the best results, I am female, 20 years old and I weight around 168 pounds
Habiba | 06.07.09 - 11:43 am
Tabatha
No Acai may be good for health but not fat burning
if ever in doubt about a fat burner - go with green tea
Adrian Bryant | 06.06.09 - 6:02 pm
just have a question, I would like to know what you think about the Acai X3 berry pills. Would this work aa fat burner, or should I also be taking one of the fat burner that you have listed?
thank you
Tabatha | 06.06.09 - 3:07 am
Teez
#1 - SLOW or COMPLEX carbs are not bad so feel free to eat them (See NowLoss.com/199)
#2 - Avoid all fast carbs here like snacks, etc so to answer your question...
You can eat carbs as long as they are complex and...
Fast weight loss workout #1 and/or #2 will burn fat and tone body
Adrian Bryant | 06.06.09 - 6:01 pm
Hi Adrian,
I am 19 years old and weigh 176 pounds, I was wondering if i were to do this diet, how do i gradually introduce carbs back into my diet without putting on any weight, and also which is the best exercise workout that will burn fat and tone your whole body?
Thanks alot
Teez | 06.05.09 - 11:58 pm
Brittny
You are not chubby and since you not really overweight - it's going to take longer for you to lose weight - you may want to look into doing the plan at NowLoss.com/15 to lose weight
Adrian Bryant |
06.03.09 - 6:01 pm
5'5" 145 lbs
I am very active, I swim for two hours in the morning and 3 times a week we have a two hour practice in the afternoon. This is competitive swimming, too.
I work hard, but I'm kinda chubby.
Any explanation?
Brittny |
06.03.09 - 2:45 pm
kate,
You don't HAVE TOO use the whey protein at all but you do have to have some protein with your veggies before your 0-to-300 calorie meal.
Please go back and look at step #3 again where it says...
"# if you don't like drinking whey or soy protein... Then you can eat another 100 calorie source of protein like small cans of tuna or chicken or a some nuts."
The best natural fat burner is green tea and the treadmill is fine but...
Go here to see how hard you need to workout to lose weight
Adrian Bryant |
06.02.09 - 12:57 pm
i am going to be starting this today & is it really nesscassary to take the whey 4 times a day or would 2-3 still have the same effect?
this is the whey ill be using (strawberry) mixed with water... id rather not have to do it 4x a day i really dont have the time to eat 4x a day i am only allowed breakfast and then the lunch i take at work and dinner when i get home.
i wanted to follow this but i wanted to know if the 3x a day will be effective to the 20 lbs and if the whey i am using is ok.
i am 5'6 female 190 lbs
what fat burners do you recommend... like the #1 brand in your mind?
and instead of your excerises listed can i do the treadmill for 15-30 or would kettlenetics be better?
i have a free gym so id rather do that (treadmill)
kate |
06.02.09 - 10:02 am
