5 Steps to Losing 20 Pounds Fast (The Simple & Healthy Way)

Most people are quite capable of losing 10-20 pounds in just a few weeks... and in a simple, healthy way. Just remember this very important rule:

Starving yourself is not the solution!

Cutting calories drastically might help you lose some weight but it'll slow your metabolism and set you up for long-term failure. A much better approach to losing 20 pounds quickly -- in a safe, healthy, simple, and relatively easy way -- is to follow the 5 steps outlined below...

1. Eat protein at every meal.

Protein is one of your best friends when it comes to fast, healthy fat loss. Besides filling you up so you eat fewer calories, protein helps to preserve important lean muscle tissue while speeding up your metabolism. It also helps in controlling blood sugar and insulin levels... which is very important when trying to lose pounds!

Make sure you include some form of protein in every meal and snack you eat.


2. Eat "watery" veggies and fruits.

Eating lots of vegetables and fruits that are high in water content is one of the real "secrets" to losing weight quickly. In general, these foods are non-starchy and very high in fiber. They also happen to be packed with vitamins and minerals that your body -- and its metabolism -- need to function optimally.

The best thing about non-starchy, high-water-content veggies and fruits is that they fill you up quickly while boosting your energy as well. Most also taste pretty darn good. They are truly among the best of all the "good carbs" out there. Try to eat at least 5-6 servings of "watery"/non-starchy fruits and veggies per day.


3. Eat plenty of healthy fats.

Healthy fats -- such as omega 3 fats and monounsaturated fats -- are a vital part of a healthy weight loss diet. Actually, they're a vital part of any healthy diet. Avoiding all fat in the hopes of losing weight quickly is a very big mistake. Avoid only saturated fats (except for virgin coconut oil) and man-made trans fats (such as is found in most margarine products).

Be sure to eat plenty of foods with high levels of healthy fats every day. Some common examples of "good fat" foods are virgin olive oil, nuts and seeds, natural nut oils/butters, avocado, oily fish, etc. You may even want to consider taking a good omega 3 fat supplement to ensure that you're meeting your daily quota of good fats!


4. Cycle your intake of starchy carbs.

Starchy carbs -- such as grain products (breads, pastas, etc.), potatoes, and rice -- can slow the weight loss process. But, at the same time, most people can't stick with strict "low-carb" eating plans that pretty much eliminate starchy carbs altogether.

The solution is to cycle your starchy carb intake on a daily or weekly basis. This avoids the feelings of "starvation" that accompany most low-carb plans while also keeping your metabolism off-balance so that it continues to burn fat and calories at a fast rate.

Carb cycling (aka carb rotation, shifting, etc.) is beyond the scope of this article but you can find a great guide on the subject by clicking here.


5. Eat frequently.

Believe it or not, if you want to lose pounds fast you'll need to eat more often. The key is to eat in a way that keeps your metabolism red hot without providing your body with more calories than it needs (which will be stored as fat).

The simple solution is to eat about 5 or 6 small meals or snack throughout the day instead of the usual 2-3 big meals most people eat. Try to eat every 2 to 3 hours throughout the day. Besides keeping your metabolism stoked, eating like this will help to stabilize blood sugar levels and insulin production while keeping you from getting hungry and overeating at any one meal.


So there you go: 5 simple and relatively easy steps for losing 20 pounds fast. These steps alone will allow you to lose a significant amount of weight quickly, but if you add in some regular exercise you could literally "transform" your body within the next month.

Good luck and have fun!

Tags: lose 20 pounds fast, healthy weight loss, diet, exercise

Circuit Train Your Way to Fast Fitness!

If you want to get fit fast, circuit training is definitely one of the best options available to you. A good circuit training program is an extremely efficient way to burn fat while building and toning muscle at the same time. It's also a great way to get fit without getting bored!

Here's a great article about circuit training from fitness expert Deborrah Cooper...

Circuit Training - The Fastest Way to Fitness!

If you're committed to getting in shape and improving your overall health and fitness, the efficiency of circuit training offers a complete solution! Circuits improve overall body strength, including the strength and resiliency of tendons and ligaments, and the integrity of your joints. A well designed circuit training program will build strength, increase stamina, tone muscles, improve body awareness, burn fat, and improve your aerobic and muscular endurance all at the same time!

Circuit training is my absolute favorite method of fitness training! Circuits can be successfully developed for those desiring to lose weight, conditioning for better athletic performance, and for injury rehabilitation. The fast pace and constantly changing workouts provide a different type of stimulus to the body and keep my clients from getting bored with their workouts.

A professionally designed circuit training routine can be totally personalized to give you exactly what you want. Whether you are a beginner to fitness, recovering from an injury and returning to the gym, or an elite athlete seeking improvement in your particular sport, circuits can be designed to emphasize strength, endurance, speed, weight loss, agility, balance, or any other aspect of your fitness that is important to you.

Traditionally, the circuit training format utilizes a group of 6-10 exercise "stations," where you complete one exercise right after the other at heart thumping intensity! Each exercise is performed for a specific number of repetitions or for a prescribed time period before moving on to the next exercise.

The exercises within each circuit are separated by a brief rest interval (10-30 seconds), with each circuit followed by a timed rest period of 60 seconds or more. The total number of circuits performed per exercise session will vary depending upon your fitness objectives and training level (beginner, intermediate or advanced).

My Suggested Guidelines When Circuit Training

A warm up should be at low to moderate intensity for 8-10 minutes. Follow with stretching of all major muscle groups

Perform circuit workouts 2-3x per week, leaving at least 48 hours between each session.

Select 6-8 sessions for each workout.

Arrange your exercises (or stations) so that they alternate between muscle groups (i.e., triceps dips followed by squats), and work each muscle group during the sessions.

Perform 10-12 repetitions of each exercise, using a weight that is challenging yet allows you to perform each repetition with perfect form.

Leave time for an adequate cool down of 8-10 minutes at the end of your workout.

Honestly consider your level of fitness! If you've never done any sort of circuit work before (even if you think you are fit and in shape), be conservative. Sore muscles, aching joints and the increased likelihood of injury will be the result if you push yourself harder than your body is ready for.

Cardio Circuit Fat-Burning Routine

This is a great circuit training routine that has fat-burning cardio intervals between exercises. You need minimum equipment (1) a pair of medium-weight dumb bells, a medicine ball, a jump rope and one of those 65 cm Physio balls. You may need to adjust the number of repetitions in accordance with your current fitness level. Watch your heart rate! Rest as you need to with the goal of completing the circuit with little to no rest between exercises.

Cycle through twice, advancing to 3 circuits as tolerated. Do this routine 3x per week for 3-4 weeks, then change to a different routine.

And as usual, please consult your physician before undertaking this or any other exercise program.

Here we go!

Rope jumps - 50 reps

Medicine Ball Wood chops - 20 each direction

Dumb Bell shoulder carry squat and press - 20 reps

Hamstring Bridge / Rolls with physioball - 20 reps

Physioball pushups - as many reps as possible

Rope jumps - 50 reps

Dumb bell alternating bent over row - 20 reps each side

Medicine ball stationary lunges - 15 reps each leg

Medicine ball double crunch - 20 reps

Medicine ball mountain climbers - 20 reps

Medicine ball prone jumping jacks - 20 reps

Bench triceps dips - as many reps as possible

Try adding circuit training to your current workout routine, or in place of 1-2 days of plain old cardio. You'll love what you see in the mirror!

(c)2008 Deborrah Cooper, C.F.T. Deborrah is an ISSA certified fitness trainer and ACE Lifestyle & Weight Management Consultant specializing in women's health, fitness and fat loss in the San Francisco Bay Area. She holds additional certifications in pre/post natal exercise, post-rehabilitation fitness, and postural correction. For more information on Deborrah, please visit her website at http://www.femalefatloss.com