Being in the world of busy life, everyone faces one or the other health problems. And, as a result, you will end up adopting unhealthy diet and lifestyle that makes you gain weight quickly. And, where the craving starts to lose weight easily and quickly. This article will help you to know how to lose 20 pounds in 4 weeks. Firstly, you will need to know that losing weight quickly might lead to some health related problems. You will require to follow a proper diet chart and workout routine daily. If you think that by consuming less food you will lose 20 pounds in 4 weeks, then it’s a wrong idea. Proper and balance intake of food accompanied by workouts will give positive results. Thereby read this article further to know more to lose weight.
Exercises to Lose 20 Pounds in 4 weeks:
1.) Beginner’s Workout to Lose 20 Pounds in 4 weeks
If you are trying to lose 20 pounds in 4 weeks for the first time, then here are few steps to follow. You can start with a 30 minute workout plan. Try to start your daily workout at the same time. This will help you to keep the pace and build up your energy. During the first few days you will feel more tiring. But to reduce the tiredness start with the exercises that helps to build your stamina. You will require to increase your muscular endurance. This will help you to shift to higher calorie burn workouts. For that start with brisk walking. And followed by moving on to the treadmill. Also, you can opt for biking for half an hour. Else you can even opt for taking laps in the pool for 1 hour. It will build your strength and stamina to move on to other exercises.
2.) Keep the Pace Up by adding more Workouts
Once you have set your daily routine according to your body requirements, move on further. The next step for you to follow is to add more exercise. It’s now time to burn down more of calories by sweating. You can add up high intensity exercise that should last from 20 to 60 minutes. The main focus of this workout should be on interval training. It means to take intervals in between your rigorous exercises. This will help you to use maximum intensity on a particular exercise. In this way your metabolism will be more active after hours of exercises.
3.) Tabata Squat Exercise to Burn Fat
There are different types of exercises your body needs to adopt. Try the Tabata squats. It is one exercise that leads your body to burn more energy. For this exercise, stand on feet wider than your hips. By lifting your chests in the upwards directions squat down your thigh until reaching the floor. Try to keep your straight in front of you while move downwards. And most importantly, you need to put all your weight on your feet to perform this exercise. Try to repeat this exercise for 8 to 10 times in sets of 5 to 6.
4.) Burpee-Run Intervals to Lose Weight
This another exercise that needs stamina to implement. This exercise comes under the High Intensity Interval training exercises. Burpee-Run exercise will help you to build up your muscles intact. It will lead to more of sweating that is good for your body. For this exercise follow this simple steps. Firstly, stand straight. After which bend down and sit in duck position. By placing your hands on the floor try to move your legs towards your back jumping in plank position. Then jump back your legs towards your hands. After that stand up and take a jump in a vertical position with hands raised high up. Try to repeat this exercise for 8 to 10 times in sets of 5 to 6.
5.) Push-Up Exercise to Burn Fat
While getting into your daily workout schedule, remember to warm-up your body. This will open up your locked joints and muscles to continue with further exercises. Well, as you start with the push ups, try not to over do in the beginning. This push up exercise will help to lose the extra hip and belly fat. It will give you flat abdominal muscle by tightening the area. All you need to do is increase the level of sets gradually. Therefore, try to follow the workout routine daily for the same amount of time. If you stick to the daily routine you will definitely lose 20 pounds in 4 weeks.
Food Habits to Lose 20 Pounds in 4 Weeks:
1.) Eating Right to Lose 20 Pounds in 4 Weeks
The first thing for you is to know what type of food is required for consumption. Make a diet chart of the right amount of food to follow during your 4 weeks of time. Make sure to add the low calorie food into your diet. It will help you in putting less effort while you exercise to burn down your fat. Add food stuffs like vegetables, fruits, lean meats, low-fat dairy products and whole grain.
2.) Avoid Extra Calorie Food to Avoid Fat
The next you need to follow is to avoid the intake of extra calories. That basically refers to the oily, fried, fatty contents of meat or fish, etc. While you prepare your breakfast, lunch and dinner try to add extra virgin oil into it. Also, make sure to prepare with less flame to be cooked. Else you can go for steamed or boiled food. This will naturally lessen the quantity of extra fatty or oily essence from your food.
3.) Consume Fat Burning Food for Weight Loss
After getting into hold of your daily diet routine, it’s time to add more to it. It means now try to add those foods that will naturally burn your fat with the intake of it. Because you cannot think of only exercise and starve. Thereby add-on fish high on omega-3 , fish oil, apple, ginger and garlic. Also avoid taking soda and beer, while move on to juice, green tea and water. It will help you to keep your body hydrated.
4.) Avoid Snacking During the Day to Lose Weight
The best way to lose 20 pounds in 4 weeks is to avoid extra intake of food. It means try to stick to your 3 times a day food plan. Only try to have breakfast, lunch and dinner at the right time. Try to avoid consuming mid time snacks during the day. It will only increase the food intake in your body and the intensive exercise will not show any effect on your body. If can’t avoid taking snacks in between your meals, then consume the healthy ones. It includes yogurt, almonds, carrot and grapes. It will keep your stomach filled.
There is no other way out if you stick to your daily routine. You need to keep your goals fixed towards achieving the perfect result. Try to be around people who motivates you for your goal. And keep a track of the daily exercises and food. This will help you to know what all you have included in your chart. Also, try to keep a BMR( Basal Metabolic Rate) calculator to track the daily changes in your body.