Question: I am going to the beach in a month and I need to drop a few pounds. How much could I lose in that time? What do I need to do to get it off as quickly as possible?
Answer: Getting fat off is simpler than most people make it out to be, but it requires more work and discipline than people are readily willing to do.
You have an ambiguous goal so set a concrete one. We see, on average, a weight loss of six to ten pounds a month. That averages out to be 1.5 to 2.5 pounds a week. That breaks down to 3.4 to 5.7 ounces a day. It doesn’t seem like much but it all adds up.
By cutting calories, drinking water, eliminating late night calories within a couple of hours before you go to bed, and consistent training, you can see the results you want to see.
It may require you to put aside some of your less productive activities and prioritize your time. Time is precious so use it wisely.
Since your work schedule is over-whelming get into the gym twice a week and do a full body workout.
Do one set of an ab exercise, one set of back , one set of a chest exercise, a leg curl and then do two minutes of treadmill at 3 MPH at full incline. Repeat the cycle two more times.
After those three cycles set up another one with abs, legs, back, chest and a multi exercise like squat -press. Add on another different cardio exercise for two minutes.
For your aerobic workouts, which need to be done an additional three days, you can use a track at a local school. If you find one with a hill near by you can use it to sprint hills. Do a quick paced walk/ run combined with 10 hill sprints every lap. Do five laps.
Another important factor is to drink water, especially in the hot weather. Drink at least 64 ounces as a minimum each day.
Finally, the only way to maximize your fat loss is to eat a clean, healthy meal plan. Put all of these components together consistently and you’ll get the results you want.
God bless and keep training,