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 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 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...
- Intervals or 10/10 Intervals
- Fast weight loss workout #1 or Fast weight loss workout #2
- Turbulence Training for fast fat loss
- Weight loss workouts you can do at home
- Tae-bo
- Flirty Girl Fitness
- See more workouts you can do
- 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. Take one of these fat burners to also help you lose weight faster.
Fat burners will help you but... DO NOT THINK you absolutely must take fat burners to lose weight.
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
I suffer from a rare autoimmune disease called Myasthenia Gravis. It's a form of muscular distrophy and prevents my nerves and muscle from communicating which means I suffer chronic weakness in most all my muscles. I also have osteo problems and a number of other health issues. I am about 100 pds overweight mostly from just getting off steroids and I know I need to get this weight off. I'll be 45 on feb. 25th. I'm not asking for miracles to lose all this weight in a year but I'm asking for an excercise program that I can do that will not break my bones, cause me to completely collapse and go into a "myasthenia gravis crisis" or cause such pain that it puts me to bed for a week. Can you help me?
after the 6 weeks does the weight maintain..with followiin an exersice routine and a diet
I'm feeling bad about myself lately and im 128 lbs, 5'5 but have lots of belly fat. I hate this but I can't get motivated.. All I want is to be comfortable in a bathing suit and look great. Any ideas to what might help me with this plan?
Do you think you could put up a list of veggies you can eat raw I've been tryng to look it up but I'm findng it hard to get a definite answer. I have no problem with fruit but I'm worried about not getting enough veggies in my diet and it seems that many of the ones I like have to be cooked. Thanks
For how long you can do this diet for
6 weeks max - this diet is for emergencies only
great tips,thank you Adrian....
It took me about 2 years to loose some weight after having my son. Im now 157lb and 5'1 im looking to loose about 30 more lbs but everything i seem to do is not working, i eat small meals and work out at least 3x a week. What do u suggest?
if you are that weight and work out often, it is muscle that u have got, not fat.
Hey Adrian, this page seems very interesting, I saw your video on you tube and im interested in following this, Im 5'4 and i weight 217....I want to be 160 by the end of this year, Im 23 about to be 24 next week and i know i cant continue to have this bad lifestyle, i used to be very active in high school but i graduated in 2004 so from 2004 to 2008 i was eating a lot and not exercising a lot, at the end of 2008 i was 267, i started doing boxing last year and mixed martial arts and now im 217 but my diet is still not good as it should be, this year i really want to lose 60 pounds, my problem is that, sometimes i forget to eat every 4 hours...im very busy during the day, i usually have breakfast, a snack, lunch, a snack and i drink a lot of liquids...the hardest part is to eat those veggies and the whey protein, can you suggest something? thank you so much
Hi Adrian,
When I take a fat burner in the morning before my workout and breakfast, my stomach becomes really upset. Will I achieve good results if I eat breakfast (maybe just a protein shake) and then take the fat burner followed with my morning workout?
Thanks!
Just workout first thing in the morning , eat breakfast and then use your faat burners acccording to the label instruc.
thanks sooooooooooooooo much i hope it works
but drinking green tea wouldnt affect loosing the wweight..or would it...drinkin tea before goin 2 bed
it'll help - i'm just saying you already have green tea in the fat burners you take
while on this diet can you do the special k and for dinner weight watchers..with jillian michael fatburners..is green tea still good to drink with this diet
You don't really need green tea if taking the Jillian Fat burners - I THINK (not sure) they have green tea in it and as for weight watchers and special K - just follow the rules...
As long as its 0-to-300 calories = it's okay
