How to lose weight in 8 weeks: step-by-step guide

Author: Denis Litvinenko - gym trainer and master of sports in bench press.
2015-04-19

This article will discuss how to plan the weight loss process so that it does not harm your health and continues for as long as possible.

Those who are already losing weight or have made attempts are familiar with the situation when weight stabilizes at one point or begins to increase. At the same time, it becomes almost impossible to restrict oneself further in food, and there’s not enough strength for more intense or longer cardio. In such situations, drowsiness, weakness, sleep disturbances, and loss of appetite usually arise. If you recognize this situation, then you have "driven" yourself! This is too much stress for the body, and it halts the fat-burning process.

There are several reasons for this:

• Unplanned training process;
• Excessive strength training;
• Unbalanced nutrition;
• Insufficient recovery.

I want to protect beginners from mistakes. Those in such a situation need to review this plan and think about their mistakes and possibly start over. Clients at the fitness club where I work constantly bring this issue up.

First 2-3 Weeks

So, you begin training to lose weight. In the first 2-3 weeks of training:

1. Do not restrict yourself in food; just add protein to your diet in the form of meat, fish, dairy products, and eggs. Protein is needed for recovery after workouts.
2. Gradually eliminate salt and pickled foods. Since salt retains water in the body, and water also adds weight.
3. Drink no less than 2 liters of water a day. Drink little by little so as not to stretch your stomach and to avoid discomfort during the workout.
4. Before each meal, drink 150-200 ml of water 10-15 minutes beforehand. This will improve digestion, and you will eat a little less to feel full.
5. Do not overeat!!! Eat so that you feel hungry again in 2-2.5 hours.

So, the points above will be enough for you to see the first results without cardio workouts. Only strength training and the right diet.

Next 2 Weeks:

1. Have oatmeal for breakfast with a handful of nuts, raisins, or dried apricots added.
2. Eliminate baked goods from your diet (replace them with oat bran or fiber).
3. Exclude white rice and substitute it with brown rice or buckwheat.
4. No fried foods (boiled, steamed, and baked are allowed), and replace animal fats with plant-based ones.
5. Add cardio at the end of your workout. This can be a stationary bike, elliptical trainer, or, best of all, running. Start gradually with 10 minutes and add 2 minutes to each workout.

Remaining 3-4 Weeks

After 4-5 weeks, you will see that your weight gradually decreases along with your measurements.

Of course, the results will always seem insufficient, but 70% of your journey toward your goal will be accomplished. If you continue to monitor your diet, your weight will not return. No diet can guarantee that.

In the following 3 weeks, it is essential to:

1. Have 2-3 snacks between main meals. This can be yogurt, 200 grams of a specific fruit or vegetable, or a glass of water with 1 teaspoon of fiber.
2. Rest between sets during strength training should be no more than 40 seconds.
3. Do cardio with a heart rate of at least 130 beats per minute. In this way, you should only be able to breathe. No phones or conversations; do not get distracted.

Replace unhealthy foods with healthy ones. Do not completely eliminate carbohydrates or glucose; replace them with similar "healthy" products, as a deficiency of carbohydrates or glucose may lead to breakdowns.

It’s essential to stick to these deadlines; it makes it easier to keep yourself in check. All of this is possible; you just have to want it!!! For questions and consultations, you can contact the author of this article, Denis Litvinenko - a gym trainer and master of sports in bench press.