Try These Workouts to Lose Weight in 2 Weeks!!!

Workouts to Lose Weight in 2 Weeks

Workouts to Lose Weight in 2 Weeks

A workout to lose weight in as little as two weeks should include both resistance training and cardiovascular or aerobic components. Combined with the right diet, many exercise programs can help you lose weight fast. But you must commit to a program, trust in the workout and give it everything you have. Add a fast-acting weight-loss workout to see a difference in two weeks or less.

Escalating Density Training

Recommended by fitness expert Charles Staley, this involves doing three workouts that take less than 60 minutes per week, with a day of rest between each. Each day you do three super-sets for 15 minutes each, resting five minutes between them. Super-sets mean that you do one exercise and then immediately proceed to another without resting. On Monday, for example, you start with chin-ups and hack squats, selecting a weight that you could use for 10 repetitions maximum. Do a five-rep set of chin-ups, then immediately do a five-rep set of hack squats and then return to the chin-ups. Alternate these exercises for 15 minutes, with the goal of accumulating as many repetitions as you can. Rest five minutes, do another 15-minute super-set of cable rows and seated leg curls, rest another five minutes and finish with a 15-minute super-set of shoulder machine presses and incline sit-ups. On Wednesday, your three 15-minute super-sets are dips and back extensions, incline bench press and leg extensions and dumbbell bench press and reverse trunk twists. On Friday, your three super-sets are dumbbell deadlift and push press, preacher curl and lying triceps extension and standing lateral raises and prone Swiss ball rolls.

Metabolic Acceleration Training

Nick Nilsson's Metabolic Acceleration Training is a form of circuit training, which uses a series of several exercises back to back with little rest to get both an aerobic and resistance training workout at the same time. However, rather than going through the full circuit, you complete the suggested number of sets for each exercise first, before moving on to the other exercises. Between each set, you do 40 seconds of high-intensity cardio, such as sprints, box jumps, step-ups or lunges. For example, start with three sets of dumbbell bench press for chest, with 40-second bouts of cardio between each. Then proceed to three sets pull-ups or lat pull-downs, three sets of squats, two sets of shoulder presses, two sets of leg curls, two sets of arm curls, two sets of triceps push-downs and two sets of standing calf raises. Repeat this circuit on the next day with one extra set added to each exercise and the 40-second cardio between sets will be reduced to 20 seconds. Rest for one day and repeat the workout for another day or two, making a total of three to four days per week.

Volume Training

Volume training works quickly due to the number of sets and reps being performed in a short amount of time, according to "The Ultimate 10X10 Mass Workout." The high volume triggers the body to produce fat-burning growth hormone, which speeds up fat loss. The workout is quite simple and involves doing 10 sets of 10 repetitions for each exercise, choosing one exercise per muscle group. On Monday, for example, you would work the shoulders, biceps and triceps with incline dumbbell curls, triceps dips and dumbbell laterals for 10 sets of 10 reps. On Tuesday, you do legs, choosing one exercise for the quadriceps and another for the hamstrings. On Wednesday, you rest, performing only light cardio if you must do anything at all. On Thursday, you work the chest and back. Take one or two days off and repeat the cycle. The trick to succeeding with this high volume training is to select a weight you would normally be able to use for 15 to 20 reps. Since you will only be doing 10 reps, the weight will feel easy at first, but by the end of the workout, it should become difficult. If not, increase the weight. Rest only 30 to 60 seconds between sets to keep this workout brief and intense.

References

• Staley Training: The EDT Fat Loss Solution

• "Muscle Explosion"; Nick Nilsson; 2008

• "The Ultimate 10X10 Mass Workout"; Jonathan Lawson and Steve Holman; 2009

Photo Credit

fitness weights image by William Berry from Fotolia.com



About this Author

Andrew Bennett enjoys exploring health and fitness through his personal workouts, as well as researching the latest about the subject. As a natural body builder, Bennett enjoys the ongoing pursuit of health and wellness in all aspects of life. He writes articles, blogs, copy, and even award-winning screenplays.

Article reviewed by Eric Lochridge