7 Things You Must Do To Lose 20 pounds in 3 - 4 Weeks

1. Go here 1st to get motivated to lose 20 lbs. in 3-to-4 weeks

DO NOT Skip this step!

Take at least 15 minutes to see how to get motivated and then take another 15-to-30 minutes to do the motivational exercises on that page.

2. You need to Eat 4 times a day 3-to-4 hours apart

Eating 4 times a day helps you lose weight fast because...

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 to 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 here like small cans of tuna or chicken or a some nuts.

Doing this helps you lose weight fast because...

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 and...
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 and...
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 and...
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 and...
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.

Doing this helps you lose weight fast because...

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 at least 70 ounces or 1 liter of water everyday...

3 more quick tips about drinking water...

Go here to see exactly how much water you need to drink for a flatter stomach.
Use this water trick from Jillian Michaels to lose 5 pounds in 7 days. Please note: there is no need for you to do this trick for more than 7 days because there is only but so much water weight you can flush out.
Drinking Ice cold water raises your metabolism so... The colder the water is = The more weight you'll lose because... Your body has to keep burning calories to heat the cold water back up to body temperature.

6. Do 1 of the intense workouts below at least 3-to-4 times a week...

Intervals or 10/10 Intervals
Please see 8 rules you must follow to lose weight fast with intervals
Fast weight loss workout #1 or Fast weight loss workout #2
Weight loss workouts you can do at home
Flirty Girl Fitness - Lose 2 pant sizes + 3 inches off your belly in 10 days.
Tae-bo or Turbulence Training
See more workouts you can do

Weight Loss Workout Tips...

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.

7. Use a fat burner like Xenadrine or Lipo-6 to help you lose weight faster.

Fat burners will help you but... DO NOT THINK you absolutely must take fat burners to lose weight and...

Here's An Example of How Your Meal Schedule Will Look Everyday...

You'll have Meal #1 at 8:00 am and...
You'll have Meal #2 at 12:00 pm and...
You'll have Meal #3 at 3:30 pm and finally...
You'll have Meal #4 at 7:00 pm and...

This is only an example so your schedule will probably be different from this but remember...

Make sure you follow rules 3 & 4 for each meal and...
Drink 16-to-20 ounces of water with each meal to get in your 70 ounces of water each day and...

Here's A Sample Workout Schedule You Can Use To Lose 20 lbs...

Monday, Tuesday, Thursday & Friday Mornings

Do a 10-to-40 minute high intensity morning workout before your first meal (breakfast) to force your body to burn more fat and to keep your fat burning metabolism much higher during the day - Look at fast weight loss tip #11 & How to increase your metabolism to see why and see #6 above for examples of high intensity workouts you can do.

Tip: The only way you're going to lose 20 lbs. real fast is to do high intensity workouts but If you're not in shape to do high intensity workouts...

Start off doing 45-to-90 minute moderate intensity workouts like walking at a fast pace (> 4mph) until you're ready to do high intensity workouts and you want to AVOID LOW intensity workouts like walking at a slow pace because that will do almost nothing to help you lose 20 pounds as fast as possible and...

Tip: Any weight loss activity can be a low, moderate, or high intensity workout depending on how much effort you put into it and...

You can go here to see if you're working out hard enough to lose weight.

Monday, Tuesday, Thursday & Friday Evenings

Do another high intensity workout like you did on Monday, Tuesday, Thursday & Friday morning or... Just do another 45-to-90 minute moderate intensity workout.

Tip: You're basically doing high intensity workouts 2 times a day, 4 times a week (Monday, Tuesday, Thursday & Friday) to lose 20 pounds as fast as possible but if that's too much for you...

Start off only doing high intensity workouts 2 times a day, 2 times a week (like on Monday & Thursday) and just do 45-to-90 minute moderate intensity workouts on Tuesday & Friday.

Wednesday, Saturday & Sunday Mornings & Evenings

Only do low or moderate intensity workouts on these days to allow your body to rest & recover from the high intensity workouts.

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...
If you're 20-to-50 lbs. overweight - You should seriously expect to lose 20 pounds 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 and...

You can maintain your weight after losing 20 pounds by...

Staying active (or not being lazy by...) Exercising at least 3 times a week and...
Eating the right amount of calories to maintain your weight

This weight loss plan is for emergencies only so...

If your long term goal is to lose more than 20 pounds - Do one of the permanent weight loss plans here or...
If you're just trying to lose 20 pounds for NO special reason then you also need to Do one of the permanent weight loss plans here because...
If you're NOT trying to lose weight fast for something important like an upcoming wedding, trip to the beach or a high reunion then you will NOT be motivated enough to put in the effort to lose 20 pounds fast and...
Since this plan is basically a Very Low Calorie Diet (VLCD) - You should not stay on this for this plan for no longer than 4-to-8 weeks but in some cases...
You may be able to stay on a VLCD like this for more than 4-to-8 weeks - go here to see how you might be able to do this longer than 4-to-8 weeks and...

If you're unable to do this plan to lose 20 pounds fast then...

Here's some other plans you can use to lose 20 pounds fast...

Look at the FAQ before you ask me to help you look better naked or leave any other comments you have in the box below &... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!