I often say this in my gym, “Sometimes life gets in the way”. It happens to everyone, no one is exempt from it. But sometimes that “something” requires you to look your best in the shortest amount of time, I get it…
While I’m not usually an advocate of quick fixes, I understand that lots of people are still after them. Each and every day, tens of thousands of people will search for quick weight loss fixes or the latest miracle supplement. Because of this, I have decided to write this to provide at least a more sustainable, scientific and safer way to get these rapid results that we all want and deserve.
If you are ready for the most successful 30 days ever, and prepared to combine it with hard work, then this article is going to give you the tools you need to lose 15 pounds in 30 days using safe, advanced scientific methods…
So…ARE YOU READY?
Step 1: Create A Negative Energy Expenditure
When it comes to losing weight, whether over the long or short term, creating a negative energy expenditure is essential and is going to be the biggest factor that moves the needle to help you lose 15 pounds in 30 days.
It’s a very simple concept but one that is often overlooked, especially for those looking to drop significant amounts of weight in a short time frame.
I suggest first attempting to reduce your total daily calorie intake by at least 600 calories, or around 25–30% of your normal total calorie intake, for this strict 30 day period. This will create a meaningful but still safe deficit to kick start your 15 pounds in 30 day weight loss journey. Remember, I never said that this would be easy.
Step 2: Focus On Protein And Vegetables At Most Meals
Solely focusing on protein and vegetables with other single ingredient healthy fats and carbohydrates is the best way to clean up your diet and get laser focused to lose 15 pounds in 30 days.
Protein provides the building blocks for muscle. By consuming extra protein, you can help maintain your muscle mass while cutting calories and trying to lose 15 pounds in 30 days.
Additionally, protein can help reduce hunger, optimise hunger hormones such as ghrelin, boost your metabolism and keep you feeling full during this 30 day diet.
Vegetables, apart from providing necessary nutrients, are often very saturated with fibre and water. This means they also have a low energy density and can keep you full.
Each meal should contain a minimum of 40 grams of protein, such as meat or fish, combined with multiple portions of vegetables. This should make up the majority of each meal, so spend the time experimenting with spices, low calorie sauces, flavourings and other vegetable combinations.
Step 3: Restrict Carbohydrates And Energy Dense Fats
Secondary to reducing total calories to optimise the weight loss window, you can lower total carbohydrate and fat intake.
While you must still retain a small amount in your diet to have sufficient energy and to provide support for key bodily processes, these should come purely from healthy whole grain sources and you should minimise or eliminate processed sources if you want to really lose 15 pounds in 30 days!
Lowering carbohydrates will also help you look visually leaner in just a few days and drop several pounds straight away. This is largely due to the fact that glycogen, from broken down carbohydrates, is stored in the muscle and also brings around 3 grams of water with it.
Focus on small portions (around 30 grams per meal) of healthy carbs such as:
· Rice
· Quinoa
· Seeded Bread
· Potatoes
· Root Vegetables
· Fruits and Vegetables
Then even smaller amounts of healthy fat (10 grams) per meal:
· Coconut Oil
· Butter
· Cheese
· Nuts or Seeds
· Meats or Fish
· Olive Oil
· Avocado
Now that your diet is optimised, it’s time to move onto another key element, your exercise regime that’s vital if you want to lose mainly fat and not muscle during your 15 pounds in 30 days challenge!
Use These Metabolically Demanding Exercise Techniques
With such a short time frame, the way you exercise will play a primary role in how successful you are.
This is because you can easily burn upwards of 600 calories in a single workout if done correctly, which drastically opens up the fat burning window.
During this diet, you’ll want to have a mixture of metabolically demanding resistance-training workouts along with HIIT.
During your resistance training sessions, focus primarily on compound movements such as squats, dead lifts, pull ups, shoulder press, lunges, bench press and back exercises. Using compound movements will enable a maximum amount of calories to burn and boost your metabolism for 48 hours post exercise.
You can also use some of the following advanced training techniques to maximise the amount of calories you are expending during a training session:
· Super Sets: By combining exercises in succession, you can take calorie burn to the next level.
· Drop Sets: Drop sets are a great way to maximise metabolic stress, leading to more calories being used.
· Agonist / Antagonist Paired Sets: By matching exercises such as bench press and barbell rows, you can continuously exercise but provide rest for the alternate muscle groups.
· Giant Sets: This method is a more advanced method of super setting. Use this for maximum metabolic stress and calorie burning by combining three or more exercises in quick succession with minimal amount of rest.
Try doing this 4–6 times per week combined with HIIT for massive, head turning results in just 30 days.
Add These HIIT Workouts 3–4 Times A Week
In addition to using advanced resistance training techniques, I suggest using HIIT cardio 3–4 times a week to further accelerate results and really push you towards that goal of 15 pounds in 30 days!
While normal cardio can burn a significant amount of calories during the training session, HIIT training maximises caloric expenditure during and after the training session to help sustain extra calorie burn.
Using this type of training will be essential for reducing as much body weight as possible in a short amount of time. It’s also very time effective, so, if possible, try adding it as a second workout a couple of times per week. For example, 30 minutes of HIIT in the morning followed by Metabolic Weight Training in the evening.
Choose The Right Scientific Supplements
While last on this list, choosing the most effective supplements can help you reach your goals in a shorter amount of time.
However, since the market is saturated, I suggest only taking supplements which have been proven to help you lose body fat and boost metabolism.
The best supplement that I suggest for reducing body weight is green tea. Green tea extract contains natural caffeine and catechins, which increase levels of hormones that release fatty acids into the bloodstream. Catechins also help inhibit the breakdown of these fat-releasing hormones. My own product, Fat Burn Juice includes green tea along with caffeine in the correct ratios for the sustained release of fatty acids into the bloodstream, allowing for a greater percentage of your weight loss to come specifically from fat. The product may also reduce hunger, which is likely to be high during this strict 30 day diet.
Another popular supplement I recommend is Whey Protein. This is just a lean source of protein to up your daily intake and reduce muscle breakdown, while also reducing hunger.
How To Lose 15 Pounds In 30 Days
There you have it. A step-by-step guide on how to lose 15 pounds in 30 days. Here’s a re-cap:
Step 1: Optimise your calorie intake and ensure you are in a calorie deficit
Step 2: Focus on 40 grams of protein and several portions of vegetables per meal
Step 3: Remove most carbs and fats from your diet with the exception of healthy whole foods
Step 4: Perform metabolic resistance training 4–6 times per week
Step 5: Perform around 3–4 HIIT workouts per week.
Step 6: Focus on key supplements such as Whey, Green Tea and Caffeine
There you have an ultimate guide to get you started on losing 15 pounds in 30 days. Of course, it won’t be easy and does take dedication; however, the startling results in just 30 days will forever be worth it.
If you are ready to get started, you can get a done-for-you plan with full 7 day meal plans and exact workouts laid out for the whole 30 days in my 30 Day Kick Start program. Contact me for more details.