Blueprint To Losing 13 Pounds Off Your Tummy In 15 Days

If youﾒve ever been on a diet, you know that losing 13 pounds in a 2 week time frame is fairly difficult, but today Iﾒm going to give you the step by step roadmap to losing 13 pounds in 15 days.

The 3 components we will focus on is nutrition (calorie intake), cardio, and weight training. You will need all 3.

First weﾒll determine your daily calories. Multiply your weight by 10 if youﾒre a man, or multiply by 8 if youﾒre a woman.

This number will be your daily calorie intake for the 2 week period. Youﾒll then begin eating 4-6 small meals per day. To calculate the calories you need per meal, divide your new daily calorie intake by 4, 5, or 6 (however many times per day you plan to eat ﾖ but no fewer than 4 if youﾒre female, and no fewer than 5 if youﾒre male).

Once you calculate the calories per meal, youﾒll need to strategically plan each meal before hand. The best way to go about this is to plan what youﾒll eat for the next 2-3 days, and cook those meals in advance. So at this point, youﾒll have 3 days worth of meals already prepared. If this is too much, you can easily just cook each dayﾒs meals the night before.

Youﾒll take in the majority of your calories from lean meats such as chicken breast, turkey breast, lean hamburger meat, and egg whites. There are other options, but these will be the mainstay of your protein calories.

The majority of your carbohydrate calories will come strictly from potatoes, sweet potatoes, and brown rice.

During this 2 week period, youﾒre not eating for taste, youﾒre eating to lose fat. Period.

For condiments (just during this 2 week phase), only stick to ketchup and mustard (honey mustard is okay in moderation). Stay away from any added fat thatﾒs not already contained in the protein or carbs youﾒre eating.

Cardio ﾖ Interval training is wildly effective, and it is generally recommended by most experts to alternate sprints with a slow jog or a walk in times of 30 seconds (for sprints), and 20 seconds (for walking/jogging), then alternating the 2 for a set time period of 5-20 minutes.

The problem is that many people (especially if youﾒre just getting back into exercise) canﾒt sprint because of joint or back pain, and if you havenﾒt sprinted since high school, it will feel like youﾒve been run over by a truck when youﾒre done. Not to mention the risk of injury.

So Iﾒve designed an interval training series for non-sprinters. All youﾒll need is a jump rope and some tennis shoes.

Interval Training

Squat Jump x 20 reps Jump Rope x 30 seconds Rest 15 seconds

Youﾒll perform squat jumps for 20 reps, immediately move to jumping rope for 30 seconds, and then immediately rest for 15 seconds. Thatﾒs 1 round. Complete 4-6 rounds 6 of the 7 days {{{of|for} week 1. Complete 6-10 rounds 6 of the 7 days for week 2.

Weight Training

Weﾒll focus on full body movements to burn the most amount of calories in the least amount of time while also fatiguing the muscles with moderately heavy weight. Youﾒll complete this circuit every other day starting on day 1 ending on day 15.

1. Upright Row x 6 2. Bicep Curl x 6 3. Bent Row x 6 4. Shoulder Press x 6 5. Stiff Leg Deadlift x 6 6. Squat Push Press x 6 7. Power Clean x 6

Youﾒll begin at exercise 1 and move to the next exercise until 6 reps of all 7 exercises are complete before resting. Once exercise number 7 is complete, youﾒll rest 90 seconds and repeat for a total of 4 rounds during week 1. During week 2, youﾒll complete 6 rounds total for each workout.

About The Author Todd Scott is a writer for Menﾒs Fitness magazine and creator of the internetﾒs best selling book http://HowToGetSixPackAbs.com. To learn more go to the abdominal workouts homepage. Also, grab a free report on the truth about losing body fat and abs workouts at Abdominal Exercises, Six Pack Abs Workouts