How to Lose 20lbs in One Month
This may sound like a lot of weight but it can be done with he right plan and a bit of hard work.
In this article I will give an outline of my general approach with clients and how I prioritise things with the goal of losing 20lbs in a month.
1- Exercise- This is a huge subject once you start getting into specifics but the main priority is that you just start doing some form of exercise.
To get the kind of results we are talking about here, to lose 20lbs in one month, you need to commit to training three times a week at the very least.
Each session should include a balanced, full-body strength training routine.
This causes a large metabolic shift which has you burning far more calories for the following days.
By balanced I mean it should include compound exercises targeting the major movement patterns of upper body pushing (such as a dumbbell bench press) and upper body pulling (for example a seated cable row) and a lower body movement such as a squat or a lunge.
Sets and reps should be in the range of 3-4 sets of 12-15 reps when starting starting out as this creates a favourable hormonal environment for fat loss.
Follow this up with 20 minutes or so of interval training.
2 - NEPA- This stands for Non Exercise Physical Activity, and refers to calorie-burning activity other than structured exercise.
An example of this is garden or house work, walking to work or anything in your day to day life which increases metabolism.
If you want to lose 20lbs in one month, you need to take every opportunity to increase your NEPA.
Look for everyday opportunities to do this, can you get off the bus two stops earlier? Can you take the stairs? If you look for these opportunities to move more and then do it every day you will see far better results.
Think of it this way, even the most dedicated usually spend no more than 5 hours a week in the gym.
That leaves 163 hours in the rest of the week.
In these hours you are either getting closer to, or further away from your goal to lose 20lbs in one month.
Make as many of these hours as possible count towards that goal.
3 - Nutrition- You can't out-train a bad diet, so if you've been training hard but still taking in too many calories from the wrong types of food every day, guess why you're not getting results? I like to use a lower carb appoach with clients as this is what produces results fastest.
I have seen it time and time again, a low carb approach just works better.
How low? Well, here's your rule of thumb; earn your carbs! In other words, you can have carbs after training, that's it! however, I don't count green vegetables as carbohydrates due to the extremely low calorie content.
Meals will be based around protein and include healthy fats in the form of avocado, fish, coconut oil or in supplement form.
You should be having three meals a day as a bare minimum, ideally with a couple of healthy snacks such as mixed nuts or cottage cheese in between.
Correct diet is covered in huge detail here.
So, there is the breakdown of how it's done.
Get these things in place on a consistent basis and assuming are overweight enough right now, you will lose 20lbs in one month.
It doesn't need to be any more complicated than that.