How to Lose 3 Pounds Real Fast

We get lots of questions about the best way to lose 20 pounds, 30 pounds, 50 pounds -- sometimes as many as 100 pounds -- in the fastest way possible. The questions are usually from someone who knows little or nothing about healthy weight loss but has some kind of big event, such as a wedding or party, coming up in the next few weeks.

Unfortunately the truth is that there's no simple answer to these types of questions. Everyone is different, with different circumstances, different metabolisms, different emotions, and different likes and dislikes regarding diet and exercise.

Losing that kind of weight in a healthy way -- and keeping it off over time -- takes a huge amount of dedication and self-discipline. Most people simply aren't prepared physically, mentally, or emotionally. They end up biting off more than they can chew.

95% of people who start off with some huge, unrealistic weight loss goal are going to be very disappointed. They're gonna hit the "brick wall" very quickly in terms of both energy and motivation. No matter how much you think you want it, you're simply not going to lose 20 pounds of fat and get "six pack" abs in the next 3 weeks. Sorry... but it's the truth!

What I like to tell people is this: how about starting off with 3 pounds? Just three measly pounds. This is a very realistic short-term weight loss goal for just about everyone. Plus, losing 3 pounds of body fat and toning your muscles just a little through proper exercise can have a big impact on the way you look and feel.

If you do it right, losing those initial 3 lbs can be your springboard to much bigger weight loss success. You'll learn what it takes to lose weight the right way. Plus, if you use the healthy fat-burning techniques below, you'll end up with a boosted metabolism (not to mention boosted self-confidence) and some vital momentum to fuel you on your way to a leaner, fitter body!

Sound good? Here we go...


5 Steps to Lose 3 Pounds Fast

1. "See" what you want. Every day spend some time mentally visualizing yourself losing weight, being confidant, and feeling fantastic. Have a clear image of what you want in mind at all times. Goal visualization is a very powerful "fast success" tool that everyone should use.

2. Boost your energy. Make sure you have the energy you need to lose pounds quickly by getting at least 7 hours of quality sleep per night, avoiding soda, sweets and other junk foods, and drinking about 60-70 ounces of pure water per day. Start off each day with a big glass of water and, if possible, a few minutes of light, refreshing exercise.

3. Cut out white carbs. Stop eating all highly-processed "white" carbs and you could easily lose 3 pounds in a couple of weeks... without doing anything else! The worst -- and most common -- white carb foods are white sugars and white flours (e.g. white bread, pasta, etc.). Other white foods you may want to avoid include white potatoes and white rice, as these are starches that are easily converted into sugar once you eat them.

4. Eat protein and plants. The "perfect" meal for fast fat loss is one based around a lean protein, raw or lightly cooked vegetables (especially the leafy green variety), a serving of beans or legumes (no sugar added of course) for appetite-killing carbs, and some good fats (e.g. from olive oil or avocado). No sugars, bad fats, bad starches, fried foods, or processed carbohydrates. Most, if not all, of your daily calories should come from lean proteins, oily fish, vegetables, nuts, seeds, raw fruit, and healthy fats. Limit, or at least cycle, your intake of starchy carbs (grains, rice, potatoes, etc.). You'll spike your metabolism and you'll be losing pounds every day!

5. Do short, effective workouts. Don't spend hours every week jogging on a treadmill. Instead, do a short, fun, and intense workout every other day or so. Combine weight training with HIIT -- high-intensity interval training cardio. Do full-body workouts and keep them to under 40 minutes in length. Exercising like this will help you lose those 3 pounds in a very short amount of time, while also toning your muscles in a way that will make it look like you've lost much more than just three lbs!

That's it. Follow the proven steps above and you'll lose 3 pounds fast. Possibly a whole lot more. Just focus on that simple, highly-attainable goal. The rest will soon follow!

7 Secrets of Fast Fat Loss and Healthy Body Transformation

Looking for the real "secrets" of losing weight quickly and transforming your body from flabby to fit and sexy? Here are 7 of them from one of the true experts in the field of healthy weight loss...

7 Weight Loss Transformation Secrets

By Craig Ballantyne, author of Turbulence Training for Fat Loss

Millions of men and women want to lose weight because they are sick of their excess body fat and low energy levels. If that sounds like you, then you need to join a weight loss transformation contest.

There's already been some powerful, emotional stories told in fitness magazines, and folks from all over the world are helping one another to finally change their bodies. Your weight loss transforamtion is going to be an amazing 12 weeks. So I thought this would be the best time to give you my Top 7 Transformation Tips to help you lose more weight in the next 12 weeks.

Here are my Top 7 Transformation Secrets that you can use to burn fat from all over your body.

Tip #1) Clean out the pantry

One of the biggest pitfalls in a weight loss program is added sugar and mindless snacking (especially between getting home from work and dinner).

Get rid of the junk. Toss it. Better the garbage can eats it than you do.

Tip #2) Stop doing slow boring cardio

Increase the intensity of your workouts and switch to interval training. And yes, even beginners can do interval training when using the metabolism-boosting short, burst workout system.

Tip # 3) Use professionally designed, structured workouts

You should be in and out of your short, burst workouts in less than 45 minutes, three times per week. On the other 4 days of the week, stay active, getting at least a 30-minute walk in each day.

Tip #4) Set up home gym with ball, bench, and adjustable dumbells

That's all you need. If you are feeling frisky, you can add a pull-up bar to your home gym.

But to change your body, you only need a little bit of equipment at home. You don't need an expensive gym membership or one of those colossal home gyms, or even a pricey bowflex.

Your body doesn't discriminate on price. It simply responds to the turbulence you put on your body, and you can do that on the cheap.

Tip #5) Use short, burst Bodyweight Circuits at home instead of using cardio machines.

Choose 3 lower body exercises and 3 upper body exercises. Alternate between upper and lower body bodyweight exercises. Watch my youtube video on circuit training for more details.

Tip #6) Plan, shop, and prepare your food

Finding the right nutrition program is CRITICAL to success, and so is planning. You can't out-train a bad diet, but you can out-plan bad habits. So invest 2 hours on the weekend to prepare as many of your fat burning meals as possible for the week ahead.

Tip #7) Get Social Support

This is the most important Weight Loss Secret that no one pays attention to.

But the bottom line is...you can't do this on your own.

You need support from others to stick to your workouts, to make the right diet choices day-in and day-out and to have someone prop you up when you are feeling down and also to "call you out" when you are feeling like cutting corners.

Get social support on your side today with help from internet weight loss clubs.

Put these 7 Secrets to use today and you can lose 14-30 pounds in 12 weeks just like our past Transformation Contest Winners. And please refer your friends to the contest. You'll be supporting them and helping them change their bodies & their lives.

I can't wait to hear about your results with your weight loss transformation contest.

The best fat loss workouts don't need to include crunches or cardio. Click here for your sample fat burning workout without crunches, or long, slow cardio sessions or fancy equipment.

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About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss programs have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week.

Tags: Craig Ballantyne, Turbulence Training, fast weight loss, fat loss, diet tips, strength training, workouts, exercise

An Expert's Secrets to Losing More Fat

Interested in losing more fat in less time and with less effort? Craig Ballantyne -- one of the world's top experts on healthy fat-burning -- provides 3 very useful tips for losing body fat in a faster, easier way. I always enjoy reading his stuff and I think you will too. Enjoy...


3 Ways to Lose More Fat from an Expert Fitness Trainer
By Turbulence Training author Craig Ballantyne

Once you get in the zone, burning fat can be very easy. I know, easier said than done, right? But maybe you just don't have the right tips and tricks in your arsenal to help you get started on the right foot.

So here are three of the most important things you need to be doing to get your fat burning workout program started properly.

1) Use Fitday to figure out your food intake.

You can't just "wing it". You can't "eyeball" your food intake, as research shows that even nutritionists underestimate how much food they are eating.

If you don't know whats going down your throat each day, you are going to eat way too much food and never burn the fat. If you aren't losing fat, it's a simple numbers game. You are eating too much. And if you know your numbers, its easy to make the necessary changes.

As one client said on the message boards...

"Ok, I input all my meals on Fitday yesterday, including 2 cheats that I didn't think were a big deal. One was a handful of trail mix and the other was a handful of goldfish crackers. (yes, I have kids :-) ) I can't believe how just those two seemingly harmless snacks added up!! No wonder I have a muffin top! Yikes! So thanks for the tip about Fitday because that's going to keep me accountable."

The little things add up so quickly! You'll be amazed when you finally start counting your calories that you will often be far above your recommended intake.

A little bit here and a little bit there is all that is needed to sabotage your efforts.

Use it and lose it!

2) Use the right recovery pace in your interval training.

The biggest mistake people make in interval training is working too hard during the recovery period.

If you continue to work at a hard pace when you should be almost resting, you wont get the true benefits of interval training.

So lose the cardio mentality and be sure to alternate between periods of harder than normal exercise, and very easy exercise.

If you don't know about interval training, here is how it goes.

Start with your normal warmup. Let's say walking at 3.0mph on the treadmill. Do this for five minutes, and then increase the speed to 3.8mph (a fast walk). Do this for 30-60 seconds (as long as you are comfortable doing it - don't do it if you feel that is too fast for you).

Drop the intensity way back to three miles per hour.0mph for 60-90 seconds. That is one interval. Go back and forth between working hard and going easy for 3-6 rounds. Then finish with a 5-minute cool-down.

Use the recovery period to recover!

3) Plan your food intake on the weekend.

Set aside time to plan, shop, and prepare several days worth of meals. Use a Saturday or Sunday afternoon to cook some chicken breasts, prepare some raw vegetables, wash your fruit, and pack up your nuts.

A little bit of knowledge can go a long way.

Its that easy.

Use interval training in your fat burning workout and bodyweight exercises to sculpt your body.

4 Ways to Lose Body Fat Faster

Well summer is almost here and, like many people, you might be trying to lose some body fat quickly, before "bathing suit season" officially begins. In general, most fast weight loss techniques don't work very well. Dramatically cutting your calories while working out like a crazy person -- a technique thousands of people use to lose weight fast every spring -- might slim you down a little. But most of the weight loss is going to be from "water weight" as well as a reduction of muscle tissue. When you starve yourself you slow down your metabolism and basically guarantee that you'll gain the weight back soon... and probably a little more.

Try these 4 techniques for fast, but healthy, weight loss...

1. Get very strict with your diet.

When bodybuilders and fitness models want to lose fat quickly before a show or photo session they eat a very strict diet for at least 2 or 3 weeks. That means no refined carbs, sugars, fried foods, or alcohol... but lots of high-quality protein, carbs and "good" fats. For best results, eat mostly lean meats, raw nuts, veggies, and healthy oils (e.g. virgin olive oil) with one or two servings of high-fiber carbs (whole grains, oatmeal, etc.) and no more than 2 servings of fruit per day.

To learn everything you need to know about dieting for fast and healthy weight loss click here.

2. Eat frequently.

By eating a small snack or meal every 2-3 hours you'll keep your metabolism going very strong plus you'll avoid getting hungry and giving in to food cravings. It will also help you maintain the all-important lean muscle so that the dieting doesn't affect your metabolism.

3. Stay very well hydrated.

When trying to burn fat and lose weight quickly you absolutely must stay hydrated. That means drinking lots of water all day long. This will help you maintain your energy levels, control hunger, and maintain a healthy metabolism. Drinking lots of water also helps to keep hunger at bay.

4. Do strength training.

Many people make the mistake of focusing only on cardiovascular/aerobic exercise when trying to lose weight fast. That's a mistake. The best workouts for fat burning and fast weight loss combine both cardio training and strength training. These types of workouts burn more calories and more body fat both during and after the training session. Strength training, like frequent eating, is also important in maintaining the muscle tissue that's going to keep your metabolism strong and give you the great looking body you want.

Click here to learn more about the "secrets" of burning fat, building muscle, and looking great.

Tags: fast weight loss, lose weight fast, burn fat