Quick Fat Loss Training Methods For A Short Periods

1. Fasting Cardio

Low to moderate intensity

Do cardio exercises (jogging, aerobics, climbing, stair climbing, cycling, etc.) every morning on an empty stomach for about 40 minutes with a heart rate of 110-150 beats per minute.

In a fasting state, the body’s sugar levels are low, which helps burn more fat.

 (You can lose 7.5~10kg in a month)

2. Strength Training

3-6 times a week is optimal

Strength training is crucial for preventing muscle loss and skin sagging.

Focus on large muscle groups, as they burn more calories than small muscle groups.

After strength training, do about 40 minutes of cardio (running, climbing, etc.).

Don’t believe that one exercise can target fat loss in specific areas.

(You can lose 7.5~10kg in a month)

3. Drink Plenty of Water

3-5 liters of warm water daily is ideal

Drinking more water boosts metabolism and helps your body eliminate waste.

Drinking water before meals increases satiety, which can help you eat less.

Just remember to drink more water.

(You can lose 7.5~10kg in a month)

4. Schedule a “Cheat Meal” Once a Week

Ensure calorie expenditure > calorie intake

A cheat meal once a week can help you lose fat more effectively.

During a fat loss phase, strict dietary control causes the body to lower metabolism to adapt to the diet, but a cheat meal prevents metabolism from dropping and satisfies cravings, increasing motivation for fat loss (avoid fried foods, creamy desserts, sugar-oil mixtures, and alcohol; eat other foods freely).

(You can lose 7.5~10kg in a month)

5. Create a Calorie Deficit

Calorie expenditure > calorie intake

As long as you ensure that daily calorie expenditure > calorie intake, you can enjoy foods like spicy hotpot, fondue, and rice noodles without worry.

Follow the intake formulas in my post “Beginner’s Guide to Muscle Gain and Fat Loss Diet” to determine how much and what to eat.

(You can lose 7.5~10kg in a month)

6. Avoid Boiled Vegetables

They are hard to eat and cause rapid rebound

Don’t skip carbohydrates or fats, and avoid dieting because once you return to normal eating, there is a 99% chance of rebound.

Avoid staying up late and don’t be anxious. If you follow the above guidelines, you can easily lose 20 pounds in a month.

(You can lose 7.5~10kg in a month)