How To Do A 12 Week Weight Loss Program

If you know how to do a twelve week weight loss program, you can lose up to 24 pounds and be well on your way to a sexier body. If you lose any more than that, you are losing healthy muscle and/or water weight—not unhealthy fat weight. The key to losing the most weight is to stick to the program.

1. Follow the eating program exactly as it is written. Adding to the program or taking away from it, alters the properties of the program and will affect the results.
2. Don’t add calories to your program when you drink. Alcoholic beverages, soft drinks and sugary drinks all contain calories and very little nutritional value, so stay away from these beverages when you are on your program.
3. Plan one deviation per week—but only if you follow the program for the entire week. When you deviate, do so intelligently. Eat a regular sized Philly cheesesteak sandwich or a piece of cake, but don’t have the jumbo size sandwich and the whole cake.
   
4. Weigh yourself one time per week to stay motivated. Because weight can fluctuate daily, weighing yourself daily will lead to disappointments. When you weigh yourself, do so after using the bathroom first thing in the morning—preferably when you are naked, as clothing adds weight.
5. Get your heart rate up. Cardio is an essential part of a weight loss program. Walk, swim, play full court basketball or run. Your goal is to this for a total of an hour to an hour and a half every day. This can be broken up into short segments if necessary.
6. Build up some muscle to help boost your metabolism. You don’t need a weight bench. Just do some push-ups, squats, lunges and pull-ups and you will begin to build muscle.

At the end of the twelve weeks, you will have a lost weight and you will be more toned than you were when you started.