This is How I Lost 28 Pounds in 2 Months!

!±8± This is How I Lost 28 Pounds in 2 Months!

Many health experts contend that people who are into losing weight normally stray, and back to their old eating habits once they learned to enjoy low-fat eating. People tend to return to their bad habits even though they enjoy exercising, which will do NOTHING for your weight loss.

The secret to weight loss really isn't a "secret". It all boils down to eating in moderation and incorporating exercise into your week. Fad diets and fat burning pills are a great if you are into throwing your money away, because the odds are GREAT that you will not stick to the diets, and there and there are no pills that you can take that will help you lose weight without incorporating exercise.

I had gained 50 or so pounds due to an ankle injury (ruptured Achilles), which pretty much put me out of commission for about 9 months. Sure there are people that recovered from this injury a lot sooner than that, but I was just being lazy. But during that time I had HORRIBLE eating habits, and fast food was on my daily menu. From burgers, to fried chicken, to burritos... I filled up on junk food because I had no urge to cook anything.

After I had gained the 50 pounds, and once I was able to exercise again I figured "ENOUGH IS ENOUGH!". I got back to eating healthy again, and I also incorporated a 4-day per week exercise routine. I went to the gym during my lunch break, and I'd work out for an hour or so. In the last 2 months I have lost 28 pounds, and I normally try to stay away from "fat pills", but I did use one and I had OUTSTANDING results. I don't follow an "eating plan", nor do I count calories.

Some fitness buffs and medical experts may disagree with the information below, but I'm only telling you how I was able to lose the weight. I'm merely a computer guy that was looking for a way to lose weight, and yes there are other methods and diets that work, but this is MY STORY.

Here are the things that I have done to lose 28 pounds in 2 months, and if you incorporate this into your weight-loss routines I promise you the weight will literally fall off. Most of these actions are rather elementary, but it reinforces the fact that you don't need to spend high dollars on fat pills

For Breakfast:

I try to start my day off with a bowl of cereal. I either eat Cheerios (good for cholesterol), All Bran (fiber-rich) with a banana, or Corn Flakes (childhood favorite) with a banana. I keep it simple because I never wake up early enough to prepare a meal. If I am running late, and unable to eat cereal I keep a loaf of whole wheat bread at work, and I enjoy 2 slices of toast and a yogurt from the break room fridge.

Drink Water.. Lots Of Water:

I have this 32oz cup that I keep on my desk at work, and I keep it filled with water. I Experts say that you must eat 6 times per day, but that's pretty hard to do especially for working people, so I sip on the water throughout the day.

Eating In Moderation:

With every meal you should try NOT to eat until you are over-stuffed. No matter how good the food is you should stop eating once you are "satisfied". I know that sounds impossible, but it can be done. The one thing that I do to try to achieve early "satisfaction" is to drink a glass of water BEFORE I eat my meal. This way you will get full faster, and resist the temptation to over eat. Also, with every meal I drink water.

Take Fiber... Remain Regular:

Fiber is one of the keys to weight loss because it has an influence on the digestive process from start to finish. I would even recommend using some sort of fiber drink (Metamucil) at least once a day before you eat your meal. I only used Metamucil (orange flavor was pretty good) once per day, and that was good enough for me, but if you feel the need to use it more you could.

Reduced My Salt Intake:

For some strange reason I used to put salt on EVERYTHING. I would sprinkle salt onto a lemon and eat the lemon as a kid. I love salt! But as I get older I am realizing that salt is NOT as good for me as it is to me. Aside from being a big player in the cause of high blood pressure (The Silent Killer), salt makes your body retain water, which also plays a part in weight gain. I now eat my food as is, and leave the salt shaker in the cupboard. If I absolutely need seasoning I use powers (onion/garlic) rather than salts.

Fast Foods... Not All Are Bad:

If you are unable to prepare your own meals there are alternatives to burgers and fries that you can get from the fast food restaurants. Most places serve salads... I prefer the grilled chicken salads. You can also get a grilled chicken sandwich from the menu as well as grilled chicken wraps. I always try my best to resist the urge of buying French fries with my meal. Sometimes absolutely NEED a side item with my sandwich or wrap in order to satisfy my hunger, so instead of fries I buy an extra bottle of water. Sounds weird doesn't it? but my hunger is fulfilled without the extra calories.

Exercise, Exercise, Exercise:

Exercising goes hand-in-hand with eating well in order to lose weight. Cardio as well as weight training can help strip the added pounds from your frame. I get a good workout during my lunch break at least 4 days a week (Mon-Thur), and below I have outlined the workout that I do.

I have adopted a workout routine from Mr Lee Haney... the 8-time Mr Olympia winner. I am in NO WAY trying to gain THAT much muscle, but he has a workout routine that makes perfect sense. The workout calls for weights and cardio TOGETHER.

Many people run the treadmill for a half hour or so, then maybe they'll get some weight training. Or they'll lift weights without cardio. With this workout you work on a muscle group, then do a couple minutes of high-to-medium impact cardio. So instead of doing a set of curls, then go to the water fountain and walk around for a minute before you get to your next set, you do cardio in between each set. This way yyour body is constantly moving, thus keeps your heart rate up so that you can burn fat.

The workout below can be done in any order as you see fit. The key is to do one cardio exercise in between a set of weight training.

The cardio exercises that I do are run on the treadmill with slight incline, I ride the stationary bike with the intensity level at half-way, and I use the elliptical machine with the intensity level at half-way. You do 1 (ONE) cardio exercise in between each rep of weights for 2 minutes. I would actually recommend starting out at 1 minute of cardio for the 1st week until your body adjusts. I actually made it up to 3 minutes of cardio, but I realize 2 minutes works great with my work schedule.

You should also lift the weights that you are comfortable using. I have included the amount of weights that I use, but please use the weights that YOU feel comfortable using. Ladies please use lighter weights. Also, if you feel better using the weight machines, then use those, but free weights (dumbbells) are excellent for this type of workout. I do 2 sets for each muscle group, but again I would start with 1 set until your body adjusts.

OK so here goes. First I stretch for about 5 minutes, then:

I do a set of dumbell curls (25 lb weights) - 12 reps
Cardio Exercise
I do another set of dumbell curls (25 lb weights) - 12 reps
Cardio exercise
I do a set of dumbell shoulder press (over my head) (40 lb weights) - 12 reps
Cardio Exercise
I do another set of dumbell shoulder press (over my head) (40 lb weights) - 12 reps
Cardio Exercise
I do a set of lat pulls 110 pounds (machine) - 12 reps
Cardio Exercise
I do another set of lat pulls 110 pounds (machine) - 12 reps
Cardio Exercise
I do a set of dumbell bench press (40 lb weights) - 12 reps
Cardio Exercise
I do another set of dumbell bench press (40 lb weights) - 12 reps
Cardio Exercise
I then do an ab exercise either on the mat or I use the ball - 20 crunches
Cardio Exercise
I do another ab exercise either on the mat or I use the ball - 20 crunches
Cardio Exercise
* If time permits I may get in a couple sets of the butterfly cables.

So as you can see I have incorporated 20 minutes of cardio into my weight training, and the entire time my heart rate is up... burning the fat away. If you figure one minute for every weight repetition that's a total of 30 minutes.

I swear it makes your workout a lot more enjoyable than simply running the treadmill or riding the stationary bike for a half hour... pretty boring. I take my Ipod and I listen to some uptempo (hip hop) music while getting a good 30 minute cardio and weight workout.

You will definitely feel the difference in the way your clothes fit after the first week... at least I did. If you eat right, and incorporate this exercise routine into your week I promise you will work those pounds right off. This is how I lost 28 pounds in 2 months, and I still have a long way to go. I just wanted to share with you all the "secret" to getting fit without spending all of your money on pills and fad diets. I wish you well in your journey to a slimmer YOU, but if try this for a week I promise you will NOT be disappointed. May GOD bless you.