Lose Weight in Two Weeks

One of my personal training clients had to lose weight in 2 weeks. Her daughter was getting married and she was 10 pounds over weight and could not fit into her dress. In general, I believe in controlling your weight with diet and not exercise. But if you want to lose as much weight as possible and have only a couple of weeks to do it, I recommend as much exercise as possible with as large of a calorie deficit as you can take and, following the best intermittent fasting program which is called Eat Stop Eating.

I don’t like long hard workouts on a daily basis for an extended period of time because they lead to over training, burn out, overuse injuries and a suppressed immune system. But if you have to lose weight and only have two weeks to do it, it’s OK to over train for a short period of time to burn as many calories as possible. It’s also OK to eat as little as possible for a short period of time to create a large calorie deficit.

How to Lose Weight in Two Weeks

  • Your goals are to eat as little as possible so I would recommend intermittent fasting whenever you can. Read the article I wrote about fasting but to sum it up, skip a meal whenever you can or fast for 24 hours as often as possible for the two weeks.
  • Don’t eat any grains at all. By not eating grains you will be eliminating a lot of empty calories.
  • Don’t drink anything sweet. Take the sugar out of your diet.
  • Don’t eat processed foods, nothing fried or processed.
  • Work out on an empty stomach with just a scoop of whey protein mixed with just water right before your workout.
  • Do both hard and easy workouts. Don’t hurt yourself but spend as much time as you can working out.
  • Take long walks for hours every day if you can. Train hard with interval and resistance training but limit those really hard workouts to only one hour per day.

Keep in mind these recommendations are for quick short-term weight loss. I don’t recommend staying on a program like this for more then a few weeks. If you train like this for too long you will eventually wind up in trouble. But if you have to lose weight in 2 weeks, give it a try. I have had many clients lose a surprising amount of weight in a very short period of time on a program like this.

Let me know if you ever had to lose weight in a short period of time and what you did to lose it.

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Best – Mike Cola

Fitness Contrarian – Fitness Blog

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About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York. Connect with Mike @ Google+

2 Responses to “Lose Weight in Two Weeks”

  1. To be honest, I’ve never been a fan of these temporary weight fluctuations. As much as you’d love to be 10lbs lighter for an event, there’s no point if you’re going to balloon back up 2 weeks later.

    It’s like the guy who rents a Ferrari to bring to his high school reunion to make people think he’s successful when in fact he’s a fake.

    Weight loss should be a permanent thing and a lifestyle.

  2. Hey Srdjan,

    I think it’s Ok if someone wants to lose weight fast for an event and follows a program like I recommended in the post. If they lose 10bs in two weeks it’s not fake. They worked hard and accomplished a goal.

    Now what they should do is use that 10lb weight loss as a jump-start to a more reasonable fitness and weight loss program like a recommend in other posts on my site.

    I hear what you are saying. It makes no sense to yo-yo up and down with your weight. Everyone has to find a way to control their weight long term. But there’s nothing wrong with starting out with a bang.