How Much Weight Can a Person Lose in Two Months if Working Out Hard?

    If you’ve 2 months to press into a bikini or an old tuxedo, you can lose the excess body weight with some hard work on your part. Working out hard will bring about faster results compared with steady-state exercise done at a moderate pace, such as walking quickly. The obstacle of vigorous workouts is to see to it your body gets enough rest in between workouts. Without rest, your lean muscle tissue can break down, which is a bad thing when trying to drop weight. So, it’s vital that you get at least seven hours of sleep at night, do not enhance your caloric intake, and keep each exercise to less than 60 minutes per session.

    Weight-Loss Recommendation

    The U.S. Department of Health and Person Services recommends losing weight at a pace not exceeding 2 pounds per week. Over a two-month period, that’d correspond to an average of just over 17 pounds. This is a considerable quantity of weight-loss for many individuals, but if you feel you need to lose more, you ought to consult your doctor to create a weight-loss diet strategy to assist lose the added weight. Setting an objective at the beginning of your two-month training program can significantly improve the probabilities of excellence.

    Type of Exercise

    You can drop weight with either resistance training or aerobic workout. A 2012 research conducted by analysts at Duke College found the best kind of workout for slimming down was aerobic exercise. Researchers compared three various test teams: aerobic workout, resistance training and a mix of resistance training and aerobic exercise. Based on this research, an individual can lose the most weight in a two-month duration by adhering to aerobic workout. The study individuals in the aerobic workout team trained an average of 133 minutes per week at a moderate speed. Exercising at a vigorous speed will only increase weight-loss outcomes.

    Maximum Weight-Loss Exercise Strategy

    There are a number of constraints to the formerly pointed out Duke study. The resistance/aerobic combination group did not reveal as much weight loss compared to the aerobic team, however, the combo team did show the greatest decrease in waist circumference. This finding recommends that combination training causes the most efficient fat loss. Aerobic workout results in one of the most weight loss, however the dropped weight might consist of water weight, muscle tissue and body fat. Combo training has the tendency to focus on burning body fat, so it could cause the quickest outcomes over a two-month duration.

    Sample Combo Workout

    An efficient exercise method combining resistance training and aerobic exercise is working out six days weekly, alternating resistance with aerobic exercise. For example, aerobic on Monday, resistance on Tuesday, aerobic on Wednesday and so on. On resistance days, do the following exercises in order: squats, bench presses, calf raises, biceps curls, shoulder presses, triceps dips, back extensions and stomach crunches. Do 3 sets of each at 10 to 12 reps. Use a resistance level that’s you struggling to finish the last rep of each set. On aerobic days, invest 30 minutes doing high-intensity interval training, or HIIT. Use any aerobic workout – such as treadmill, elliptical, running or cycling – and alternate short 30-second sprints with 60-second rest periods a total amount of 20 times. It’s a strenuous workout that’ll make best use of weight-loss outcomes.