Content

• To step
• Part 1 of 3: Adjusting the lifestyle
• Part 2 of 3: Adjusting the diet
• Part 3 of 3: The training schedule
• Tips
• Warnings
• Necessities

Changing your body composition takes time and a commitment to healthy habits. If you want to shorten how long it takes your body to lose body fat, you need to make changes to your activity level, exercise schedule, and diet over a six-week period. With the routine, diet, and exercise schedule described below, your body will become healthier and fitter.

To step

Part 1 of 3: Adjusting the lifestyle

1. Limit how much time you sit still per day. Doctors recommend sitting no more than 3 hours a day. So try to implement these changes in the next month.
   • Walk 30 minutes a day. If you don't have enough time to commit to this, walk for 10 minutes after each meal. Or go for a walk during your lunch break.
   • Try to stand more at work. Invest in a standing desk that allows you to raise your computer screen and keyboard. By standing you burn more calories. It also ensures that you get more energy. Make this change gradually as your feet and legs may hurt.
   • Try not to sit in front of the television in the evenings and on weekends. If you rely on this to spend time with your family, suggest more active activities. If you have to watch television or film, do exercises in the commercials, or walk in place for a while.
   • Buy a pedometer. Aim to take at least 10,000 steps per day.
2. Set a goal. Offer yourself a monetary or physical reward if you reach your goals after 6 weeks.
   • Don't just base your goals on your weight. Increased muscle mass and reduced fat can hide the true results. Measure your body so you can see if you have decreased in centimeters.

Part 2 of 3: Adjusting the diet

1. Reduce the amount of calories you take in per day by up to 25% of the daily recommended amount for your gender. Do not reduce the amount by more than 25%.
   • Try to control your appetite by limiting the amount of calories you take in every other day by 25% for the first two weeks. Research has shown people are more successful with this method because they still feel like they can feast on their favorite foods.
   • Look for foods that allow you to eat more but consume fewer calories. Eating fewer calories does not mean that you can eat a lower volume of food.
2. Avoid fried, salty, sugary, and processed foods. These foods provide you with the most calories per serving and the least nutritional value.
   • If you get a strong appetite for these products, pre-pack them in single servings. Allow yourself to eat it once or twice. You get the most pleasure from the first few bites.
3. Eat more agricultural products, lean proteins, and whole grains.
   • Buy prepackaged salads or fruit for the first few weeks if you are really busy. You can get used to eating healthy, and prepare to put together your own salads if you have more time. For example, start at the weekend with healthier variants of your favorite foods.
   • Take your lunch to work. Pack healthy options, and bring snacks, too.
4. Snack regularly when you start exercising more. Eat healthy products that do not contain many calories. Think of low-fat yogurt, almonds, carrots, and vegetable chips. Eat a snack two hours before your workout, and one hour after your workout - unless you have a meal scheduled in between.
5. Never skip breakfast. You must maintain blood sugar levels by consuming healthy foods on a regular basis. Therefore, never skip meals. Refusing to eat after a period of fasting will encourage your body to store fat.
6. Include metabolic boosters in your diet. Examples include cinnamon, grapefruit, spicy foods, and green tea.

Part 3 of 3: The training schedule

1. Recognize the mental barriers to exercise. You can't make a quick change to your body if you don't exercise at least 5 times a week. If you don't have to worry about the time, you can start with 3 times a week.
   • Decide if you prefer to exercise alone or if you prefer to do it with other people. If you don't like classes, you can use the equipment in the gym or choose to go for a swim.
   • Invest some. This can help you break down those mental barriers. After all, you don't want to waste money. Register at a gym and arrange a number of individual sessions with a personal trainer. Sign up for 1 to 3 months of bootcamp, flow yoga, rumba, spinning, or other classes.
2. Divide your workout according to the weeks of your schedule. You should start training gradually, adding a new element every week.
   • Week 1. Do moderate to vigorous cardio for 45 minutes. Do this for 5-6 days of the first week. You can go swimming, running, cycling, walking, cardio, or speed walking. You should not divide your 30-minute daily walk below. Always stretch and stretch after exercising.
   • Week 2. Divide 3 days of your schedule into half cardio, half strength training. Hire a personal trainer to teach you how to handle the weights and machines. You know you are on the right weight if you can keep your body stable while lifting and start to feel fatigued after 10-15 reps. Try to do strength training every other day.
   • Week 3. Start with a similar schedule, with 5-6 days of cardio, and half a day of strength training every other day. Increase the number of sets you do as you feel stronger. Gaining 1 to 1.5 kilos of muscle allows you to burn 70 to 100 more calories per day.
   • Week 4. Start addressing the areas that you want to improve. Ask a personal trainer to develop a workout that focuses on those areas, in both cardio and strength training.
   • Week 5-6. Do 3 cardio workouts of 30-45 minutes and 3 strength workouts of 20 minutes. As you get stronger, you can focus on workouts of higher intensity and shorter durations.
   • Continue your schedule after those six weeks. Exercising will be more difficult during the first six weeks. If things start to get easier for you, you can plan to exercise intensively at least 3 days a week, or 4 days a week on average - you do this to stay in shape.
3. Do interval training. You can increase the amount of calories you burn by varying the intensity of your activity. It does not matter whether you do this on the cross trainer, while sprinting, or during other forms of cardio.
   • Warm up and cool down. Between these 5 minute periods, you can alternate between low, medium and high effort for 2 to 5 minutes. If you are already training with high effort, sprint for 30 seconds.
   • Buy a heart rate monitor so you can keep track of your average and high heart rates.
   • Take a lesson based on intervals. Popular choices include boot camp, cardio burn, flow yoga, and spinning.

Tips

• Drink plenty of water. Increase the amount of water you drink per day to 3 liters. Drink it before, during, and after training. If you don't, you run the risk of dehydration and injury.
• Do not eat out or drink alcohol. You eat more when you eat out and when you drink alcohol. Try to resist these temptations for the first six weeks, then do it in moderation.
• Always seek the help of a physiotherapist, doctor, and / or personal trainer if you are having problems with your health. These professionals can develop a diet and exercise schedule for you to suit your needs and abilities.

Warnings

• Wear supportive shoes to avoid muscle injuries. Always stretch before and after exercise. Always start at a lower intensity, and work your way up when you are comfortable.

Necessities

• Sneakers
• Water
• A standing desk
• Regular walks
• A pedometer
• Breakfast
• Agricultural products
• Pre-packed lunch
• Cinnamon, green tea, grapefruit, and spicy foods
• Gym membership
• Personal trainer / physiotherapist
• Dumbbells
• A heart rate monitor
• Interval training