Lose 5-8 Lbs in 2 Weeks - It takes a little work

This article was published on Figure Athlete - I just wanted to share it with you!!!!

How'd you like to lose up to eight pounds in just two weeks?

Get your attention? Good.

It's now nearing the end of summer, and if you don't have that beach-ready body you strived for way back in March, I bet you're already thinking, "Oh well, there's always next year. The colder weather is coming, and it's time to break out the baggy fat clothes anyway, right?"

Wrong!

It's never too late to get in better shape! In fact, it's very possible to tighten up and see a big difference in only two weeks.

Bye, Bye Crash Diets

We all know crash diets, and diets in general, don't work in the long run. And we all know why. In short, calorie requirements are too low, causing a lot of muscle loss. That, in turn, puts a halt to your fat burning metabolism, causing you to gain all the weight back, plus some, within months of normal eating.

However, despite the odds in long term leanness, diets continue to appeal to millions of people. The reason is simple, people love the quick results — and let's face it, we're no different! We are, however, too smart for that (the others apparently miss the "results not typical" at the bottom of the screen!).

The 14 Day Challenge

The 14 Day Challenge is a jump start program that gives us the quick results we all want. The calories are strict, the intensity is high, and the results are noticeable. In fact, when my clients buckle down and do this, they lose anywhere from five to eight pounds!

The benefit of this (besides the weight loss), is that it's just two weeks! Mentally, that's a good time frame. Unlike diets where there's no end in sight, this "end" is just around the corner.

Another benefit is that, despite the low calories, it's not so low-cal that you lose muscle and have no energy. You eat just enough and weight train every other day to burn fat and preserve muscle.

How It Works

Step 1: Decide to do it.

Step 2: Mark your starting day on the calendar. How about tomorrow?Don't wait until Monday! A person who's serious about something, starts now. If you need a day to food shop and get your stuff together, then okay. But then, let's go!

Step 3: Map out the two week plan on your calendar. Here's how it looks (details to follow):

Day 1
Kick off! Weigh yourself. Write it down.
Workout: Lifting day 1
Eating Plan: A

Day 2
Workout: Cardio day, 30 minutes
Eating Plan: A

Day 3
Workout: Lifting day 2
Eating Plan: B

Day 4
Workout: Cardio day, 30 minutes
Eating Plan: A

Day 5
Workout: Lifting day 3
Eating Plan: A

Day 6
Workout:Cardio day, 35 minutes
Eating Plan: A

Day 7
Weigh day! Write it down.
Workout:
Lifting day 1
Eating Plan: B

Day 8
Workout:
Cardio day, 35 minutes
Eating Plan: A

Day 9
Workout: Lifting day 2
Eating Plan: A

Day 10
Workout: Cardio day, 40 minutes
Eating Plan: A

Day 11
Weigh day! Write it down.
Workout: Lifting day 3
Eating plan: B

Day 12
Workout: Cardio day, 40 minutes
Eating Plan: A

Day 13
Workout: Lifting day 1
Eating Plan: A

Day 14
Workout: Cardio day, 45 minutes
Eating Plan: A

Step 4: Follow the plan!

The Nutrition

Eating Plan A

Approximately 1,200 calories, 150 grams of protein, 80 grams of carbs, and 40 grams of fat.

Breakfast

6 egg whites
1/2 cup of oatmeal or oat bran
1/2 cup of mixed berries

Or...

6 egg white or Egg Beater veggie omelet
1 serving of dry shredded wheat (yes, the plain kind!)

Snack

1 scoop of Metabolic Drive
1 tablespoon of all-natural peanut butter
Water and ice

Lunch

3 ounces of lean protein (chicken, turkey, or tuna)
2 cups of spinach, asparagus, broccoli, or green beans
1/2 ounce of walnuts or almonds
1 Flameout capsule

Or...

3 ounces of lean protein
Large salad with veggies
2 tablespoons of light dressing or 1 tablespoon of olive oil and
balsamic vinegar and/or lemon juice

Snack

1 scoop of Metabolic Drive
2 tablespoons of flaxseeds
Water and ice

Or...

6 egg whites
1/2 ounce of almonds or walnuts

Dinner

4 ounces of fish or chicken
1 cup of broccoli
1/2 ounce of almonds or walnuts
1 Flameout capsule

Pre-Bed (If Necessary)

1 scoop of Metabolic Drive

Or...

6 egg whites

Or...

4 branched chain amino acid (BCAA's) tablets

Eating Plan B

Approximately 1,500 calories, 180 grams of protein, 110 grams of carbs,
and 35 grams of fat.

Breakfast

6 egg whites
1/2 cup of oatmeal or oat bran
1/2 cup of mixed berries
1/2 scoop of Metabolic Drive (mixed in with oatmeal)

Snack

1.5 scoops of Metabolic Drive
1 tablespoon of all-natural peanut butter
Water and ice

Lunch

4 ounces of lean protein
4 ounces of sweet potato
1 cup of broccoli, asparagus, green beans, or spinach

Snack

1.5 scoops of Metabolic Drive
2 tablespoons of milled flaxseeds
Water and ice

Dinner

4 ounces of fish or chicken
2 cups of broccoli, green beans, asparagus, or spinach
1/2 ounce of walnuts or almonds
2 Flameout capsules

Pre-Bed (If Necessary)

1 scoop of Metabolic Drive

Or...

6 egg whites

Or...

4 BCAA's

I tried to give some options in the eating plan, but if there's still something you know you don't like, make your own substitutions. Just be sure they fit the calories and macronutrients in the guidelines as closely as possible. Make the changes ahead of time and stick to them!

You may also use a half or a full scoop of Surge during and after your lifting sessions.

The Workouts

There are three workouts to be done throughout the two weeks (see calendar above). The sets, reps, and rest period schemes are below. No cardio is necessary on these days, but a five to ten minute warm-up is recommended.

If your schedule allows it, you may do twenty to thirty minutes of cardio at a different time in the day. However, that doesn't take the place of your cardio for the next or previous day! Nice try, though.

Set 1: Warm-up set, 12 to 15 reps, rest 30 seconds
Set 2: Add weight, 10 to 12 reps, rest 30 seconds
Set 3: Add weight again, 8 to 10 reps, rest 45 seconds
Set 4: Add weight again, 6 to 8 reps, rest 45 seconds

Workout #1

A1) Squat
A2) Chin-up or lat pull-down with a supine, wide grip
B1) Stiff-legged deadlift
B2) Incline dumbbell press
C1) Hanging leg raise
C2) Standing dumbbell shoulder press

Workout #2

A1) Cable row (any handle is fine)
A2) Kneeling hamstring curl
B1) Bench press
B2) Walking lunge
C1) Dumbbell thruster
C2) Rope press-down

Workout #3

A1) Barbell reverse lunge
A2) Standing EZ bar curl
B1) Push-up
B2) Wide-grip pull-down
C1) Decline or flat dumbbell triceps extension
C2) Standing lateral raise

Recommended Supplements

As outlined in the diet, use Metabolic Drive in your various snacks for a quick and tasty shot of protein.

During and after your weightlifting, Surge provides the right mix of protein and carbs to kickstart your recovery.

Since this is the fast-track to sexy, HOT-ROX will enhance your fat loss efforts by keeping your metabolic fire stoked.

For all-around health, Flameout delivers the endless benefits of fish oil in a highly concentrated form.

I personally take BCAA's throughout the day when I'm hungry and it's not quite time to eat.

I also take ZMA at night before bed.

Get Sizzlin'

Do you still think it's too late to get in shape before the end of summer? Think again! Get to work on this two week program and watch what happens.

Psst, don't forget to weigh yourself on the 15th day!

About the Author

Sandy Joyce is a personal trainer and nutrition specialist in the Boston area who specializes in helping women of all ages lose fat and maintain better health. She has a reputation for not only getting women into great shape quickly, but helping them adopt lifelong healthy habits.

For info on her online training services, visit her website at BestBodyEva.com or email her at sandy@bestbodyeva.com.

Exercise Right? Eat Everything? How to Change to Good Habits

On May 18, 2008 I am doing a presentation at KCTCS - New Horizons. I will present how to re-program your mind to lose weight and what to do.....

Get Summer Ready

Are you ready for the new year. I am. Remember since we binged over the holidays, its now time to change those eating habits.

Yea that's easy to do right??? Here is a short list of things to change:
1. Eat five meals per day (2 small ones like a snack of an apple, nuts, berries, orange, or tuna - something small)
2. Cut out fried food, pasta, breads, pop (even diet pop), desserts and junk snacks
3. Get some exercise - 30 minutes per day even if it is just walking - do someting
4. Stay positive. Sometimes you have to make changes one day at a time

Here's another motivational article:
Candid Snapshots
by Adina Zanolli

A floating head. For years, that's all I was. I hid behind anything imaginable when that camera came out.

When the boys were born, I'd put them in my lap, allowing only my head to show in pictures. If they were standing, I would crouch behind them. Again. Only a head.

You see, if I allowed only that small portion of my body to show, I didn't have to face it. I didn't have to grasp the brevity of the situation. I could pretend that I wasn't obese.

Mirrors allow just a partial glimpse. I could stand in front of that mirror and see only what I wanted to see. I knew how to work with angles. While I was terrible at learning angles in geometry, I embraced the angles of my reflection.

I knew exactly how to stand. I knew to suck in and twist, just so. I knew to tilt my head and look up, making the double chin practically disappear — if I even allowed myself to believe I had one.

But a picture is worth a thousand words, and a candid snapshot is worth a hundred pounds.

Very few pictures even exist of me at my heaviest weight. I ripped most of them into shreds. No matter how important the event, I didn't order photos if I was in them; nor did I allow them to be hung or displayed. I was queen of finding excuses to hide them.

I found no joy in family albums; no comfort in looking through stacks of old photos. The posed shots revealed a woman ashamed. A woman hiding.

But it was those candid shots that were my undoing. They were unbearable, and at times would reduce me to tears. You see, a candid shot tells no lies. There's no time to suck in that gut or hide behind children, rocks, or plants when you don't notice the camera. Only, it certainly notices you!

There are no best angles.

No time to pull T-shirts out of fat rolls.

No time to run, duck, or hide.

You can't even grab a jacket, or run home to put on the armor of a solid black outfit from head to toe.

I remember sitting in my office at work when someone stopped by to bring me a photo. They were being kind in bringing it to me! They knew I was obese, but I had let myself forget. Forgetting was easier.


Adina before her transformation, at 256 pounds.

But it was one of those candid shots, and the image is burned in my mind to this day. It's been years, but I can still tell you the colors and the textures of what I wore. I can tell you how the sweater clung to the rolls on my belly as I sat hunched over, and how the slender woman next to me magnified the size of my every part.

I was forced to acknowledge the double chin I thought was non-existent, because there it was.

I tried to hide my shame as I scanned the photo, but I'm sure it was evident. I barely made it down the hall, tears streaming down my face, to the comfort of the rest room. That photo was quickly torn to shreds, and the remnants were placed in a waded up paper towel to assure they were never found.

That wasn't living. I had to do something about it; I didn't want to live my life as a floating head in the background of a picture, and I certainly didn't want to be a pile of shredded remains!

I began looking for photos that inspired me, and taped them around the edges of my full length mirror. Every morning, I would stand in front of that mirror. Looking. Hoping. Praying. Wondering.

Could I change the reflection I saw? Could I become one of the women taped to my mirror?

Most mornings I looked longer at the pictures than I did at my own reflection. It was just easier. Less pain; more dignity.

I would take a quick glance at my reflection followed by a lingering stare at one of the pictures, thinking, "One day, I will be there. I'll do what it takes."

Of course, looking at pictures wasn't enough. I had to diet, I had to exercise. Most importantly, I had to grasp that what I was doing was a lifestyle change.

And the most amazing thing happened: I began to remove those pictures. Slowly, one at a time, they all came down.

I even talked to them a little!

The first one came down after I lost about twenty-five pounds. "I don't need you any more," I heard myself whispering.

Ten pounds later, "I'm tired of looking at you, too."

Fifty pounds gone and a new era was ushered in with, "I totally want to end up with more muscle than that. You don't even have shoulder caps. Buh-bye."

Seventy-five pounds gone, and there were no pictures left.

I had become my own motivation.


The author after losing over 100 pounds.

But it wasn't reaching my goal that told the best tale; it snuck up on my, really. I was at a Christmas party with my best friend, when his mom wanted to snap our picture. He moved in front of me, and before I could even think, I snapped, "Oh no, don't you stand in front of me!"

It hit me like a ton of bricks. I was reduced to tears once again. Only this time, they were tears of joy, because that floating head is now the muscular girl who stands behind no one when that camera comes out!


About the Author

Adina Zanolli has lost over one hundred pounds and is a featured blog-writer for FitnessRX for Women. She has appeared in Muscle and Fitness, Oxygen, and FitnessRX for Women magazines. She'd also made an appearance on The Today Show as a new inductee into Joy Bauer's Joy Fit Club.

It's not impossible - it takes time, dedication and alot of willpower. If you fall off the wagon, get back on.

Mass Adding Workout

Targeted Muscle
Developing the "X Shaped" Body
by Olesya Novik

As a figure competitor, I often get asked about my personal training routine. Those who ask me this question seem to make the assumption that there's just one routine I utilize, and following this "magic" workout will transform their physique into exactly what they envision as their ideal.

Unfortunately, there is no such thing. There isn't a single workout that anyone who happens to have that "ideal" physique does. Different routines work for different people, and you may have to play around with various workout styles to find one your body will respond to best. Some women swear by lifting heavy, other ladies - figure competitors included, don't go near a squat rack for fear of excessive size on their lower body. Then there are those who religiously utilize lighter weights and giant sets, with sprints for cardio.

I personally have found that switching training principals, along with workout programs, works best for my physique. Along with keeping my workouts fun year-round, doing this prevents my body from getting accustomed to a routine. My training always feels challenging, and I see the results I want all year long.

I've already learned, for instance, that when preparing to step on stage, higher reps and sets with shorter rest periods help me lean out while not only maintaining my musculature, but also helping fine-tune it.

During the off season, I like to do a complete one-eighty as I extend my breaks between sets, increase the weight I lift, and trade in some of the isolated muscle movements for compound ones. I absolutely love to feel strong, and nothing makes me happier than seeing the pin get lower on that weight stack (or extra plates on that bar - even if they are only the ones that weigh 1.5lbs!).

The workout I'm about to share with you is one of the latter, off season types. It not only makes me feel like Wonder Woman in the strength department, but also just happens to be the routine responsible for a lot of my muscle mass. I especially love the fact that all of this mass was built in areas I, as a figure competitor, needed.

It added mass to my upper back and shoulders, and shaped my quads, glutes and hamstrings; all of which helped create the illusion of a tiny waist by improving my "V" taper and bringing out that coveted "X" shape everyone keeps talking about.

It's all about the "X"

The routine is a basic one and was initially inspired by traditional power lifting ideas. It's made up of a FOUR day split, with two of the four days consisting of a FIVE set by SIX rep routine, followed by an OFF day and two days comprised of a TWO set by TWELVE to FIFTEEN rep workout.

There are only TWO routines, which are to be alternated through the week, along with the set and rep schemes above. One workout is lower-body based, the other focuses on the upper-body.

The workouts, as I performed them during my last off season are as follows:

Lower Body:	Upper Body:
Rack Pulls Sissy Squats Sumo Dumbbell Deadlift Glute-Ham Raises Barbell Walking Lunges Standing and Seated Calf Raises	Incline Bench Press Barbell Skull Crushers Standing Unilateral Shoulder Press Chins-ups Seated Cable Rows Side Laterals

*Exercises were performed in order specified*

Here's my personal split:

Day 1: OFF

Day 2: Lower Body - 5 x 6

Day 3: Upper Body - 3 x 12-15

Day 4: OFF

Day 5: Lower Body - 3 x 12-15

Day 6: Upper Body - 5 x 6

Day 7: OFF

As you can see, it's a simple routine - not a lot involved, just basic movements performed with a heavy weight. Good form is crucial in ensuring the efficacy of the exercises and in injury prevention, so below are the descriptions of the exercises, along with some photos for your reference.

LOWER BODY

Rack Pulls

I truly feel that this movement has made a major difference in my upper back!

To set up for it, place your bar in the power rack just at (or a little over) knee level.

Keep in mind that this is essentially the "top" portion of a deadlift, and doing it from this position will allow to go heavier than you would be able to lift from the floor. Point being - LIFT HEAVY!!

Load up the bar, step up to it, and lift. Hold in the UP position for just a second, lower back down just so it hits the rack, and lift back up, for reps listed.

Sissy Squats

This is a great way to shape your lower quads - that "tear-drop" muscle above your knee.

Begin by standing with your feet just slightly apart. Hold onto something for support, and begin to bend at your knees while simultaneously rising up on your toes. Slowly bring your upper body towards the floor, bringing your hips forward. Go as low as possible, attempting to bring your butt in contact with your heels.

Once at the bottom, push back up by flexing those quads.

Sumo Dumbbell Deadlift

This movement will make a noticeable difference in your entire lower body. It'll work everything from the glutes, to the glute-ham tie-in, to the upper portion of your quads.

To start, hold onto a single dumbbell with both hands. Point your toes outward, at a 45 degree angle. Keep your knees slightly flexed with the rest of your body remaining in an upright position, hips neutral. Now move your hips back as you would in a squat, making sure that your knees bend in the exact direction to which your toes are pointing. Come down to a point where your thighs are parallel to the floor, and return to the starting position.

Be sure to squeeze your glutes on the way back up, focusing on pushing through the heels.

Glute-Ham Raises

This movement is as good as it gets for glute-ham tie-in, hamstrings, glutes, and even your lower back. If your gym has the proper machine for these, then all you have to do is place your lower legs between the braces so that your feet are on the platform, and, with your knees resting on the pad, slowly lower your upper body until it's parallel to the floor while maintaining a neutral hip position. Be sure to keep your back neutral.

Return to your starting position by squeezing your glutes and hamstrings to bring your body back up, while maintaining an arch-free lower back.

Barbell Walking Lunges

This one really "brings it home" for the entire lower body area by working the full leg - front and back, starting deep within the glutes, and ending with the calves.

I specified "barbell" because these truly seem to work better than dumbbell walking lunges for me. If you always do your walking lunges with dumbbells, you need to give these a shot - that barbell on your back will make this feel like a brand new exercise!

To execute, step forward, landing on the heel first. Lower yourself by bending at both knees until the knee of your rear leg is near the floor. Raise yourself back up by pushing through the heel of the front leg; and lunge forward with the opposite leg. Repeat for reps specified, PER LEG.

UPPER BODY

Barbell Skull Crushers

One of my all-time favorites for shaping those triceps! To begin, lie on a flat bench with an overhand grip on the inside bends of your EZ-Curl Bar. Start out by holding the bar straight over your chest and shoulders, with straight arms. Lower the bar to your forehead in a controlled motion by bending your elbows slowly. Extend your arms to return to starting position, and repeat for reps listed.

Standing Unilateral Shoulder Press

Shoulder press variations should be a staple in any figure girl's training routine. Performing this movement standing will allow you to use a heavier weight than your body is accustomed to, which will shock those muscles into growing. The fact that you'll be working on one side at a time will ensure that your delts are being worked equally, thereby improving your balance and symmetry.

Chins-ups

If no back exercise has ever done wonders for your back, you've never tried chins. When done with proper form, this movement will transform a shapeless back into a "V" in no time - all while tightening up those arms, as well!

Begin by grasping onto a bar with either a supinated grip (palms facing you), or a semi-supinated one (palms facing each other). At the start of the movement, your arms will be in a fully extended position. Inhale and begin to pull yourself up, be sure to focus on using your upper back muscles to drive your body up, squeezing your shoulder blades together on the ascend.

Once your chin clears the bar, start to breath out as you slowly lower yourself to your starting position.

Seated Cable Rows

Different types of rows are an absolute necessity in any figure girl's arsenal! I like to perform this type of row with a triangle grip, focusing on squeezing my lats, pulling my shoulders back, and pushing my chest forward as I pull the attachment to my waist.

Slowly return to starting position with minimal "swinging" at the waist.

Side Laterals

We all know how important capped shoulders are to the "X" frame of a figure competitor. Side laterals will do more than their fair share in putting that "cap" on your delts!

Begin by holding the dumbbells in front of your thighs. Keep your knees and elbows flexed, and slightly bend forward at the hips. Raise your arms out to the sides until they are parallel to the floor. Slowly return to the starting position, and repeat.

It can be tough for us ladies to find a routine that will actually make us feel and look strong and feminine at the same time. Give this program a shot if your goal is to not only look like a shapely figure competitor, but feel like a superhero while you're at it!

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