At Umaxfitness we never recommend a fast weight loss but…there is a way to speed up the process if a particular event is upcoming. We recommend a steady weight loss of 1 to 3 lbs per week or 1 kg for a more sustainable progress. With the process listed below you can lose from 5 to 10 lbs or up to 5 kg per week.

Low carbs diet

Carbohydrates are macronutrients that provide the main fuel for energy in the form of glucose (so-called sugar). This is easily converted to energy by the body either aerobically or anaerobically.

A low-carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you eat whole foods including natural proteins, fats, and vegetables.

Studies show that low-carb diets can result in weight loss and improved health markers.

These diets have been in common use for decades and are recommended by many doctors. We suggest to keep carbs under 100 grams.

High protein/fat diet

Fats and proteins are macronutrients that have completely different functions then carbohydrate. Fats are substances that help the body use some vitamins and keep the skin healthy; they are also the main way the body stores energy.

Protein is a macronutrient that is essential to building muscle mass and others body tissues. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes.

Eat plenty of protein and your body is much less likely to use muscles to provide energy. Proteins are also much harder to digest and they will keep you fuller for longer and associated with the right training proteins will help you to build more muscles and look toned, feeling lighter and slim down.

Fat is the favourite energy source for your body, that’s what it burns 80% of the time. From the moment you stand up from your bed your body is in an aerobic state, and that state uses only fat as an energy source.   

The idea behind the high fat diet is to increase fats consumption over carbs and proteins focusing on finding a healthy balance to promote fat expenditure as the main source of energy.

Calories deficit

For you to lose weight of any amount you need to be and maintain calories deficit or better you need to consume more calories than you eat.

A common myth is to keep your deficit at 500 calories per day. That could be a great starting point but to lose 1kg per week you need to be on a whopping 1000 calories deficit per day.

Obviously only a part of the deficit will come from the food, the other part will come from the training.

Start from a 500 calories deficit from food only and check the results on the scale daily, this will give you opportunity to make quick adjustment to your diet. Remember to only use this method for short periods of time.

Cardio

As we said, our body likes to burn fat but to do that the intensity of whatever you are doing has to be low. Any kind of moderate cardio will stay in that FAT BURN zone.

The best cardio for weight loss you can do is the one you can commit to regularly. If you can only make time to swim once a month, it mightn’t be the best choice. Whereas a lunchtime walk can (usually) easily be incorporated into most schedules. Do your cardio daily for not less than 30 minutes.

While cardio does burn calories and helps aid in weight loss, combining it with strength training workouts can increase the rate at which you lose weight.

Weight training

Resistance training will help you to build strength, muscle mass, lose weight, tone up, regulates blood flow, speeds up your metabolism, increases bone density, better flexibility and overall mobility, more balance and reduce joints pain.

Your muscles work like an engine in a car, the bigger the engine the more fuel it consumes. So, if you have more muscles you consume more calories at any given point, even at rest.

Training with weights will help you burning more calories during your workouts and build more muscles at the same time. Also building muscles burns more calories during recovery.

As we are short in time, you need to make the time to train more. I would suggest performing 2 moderate weight workouts per day, where you rotate with upper body, lower body and core for 3 days in a row then followed by a rest day. Focus on high reps, like from 12 to 20 and 2 to 3 sets per exercise.

This is a very intense way to train and should be done only for a short period of time.

Losing weight fast, the bottom line

If you only have 1 to 2 weeks to lose weight, there is a way to do it safely and fast. Keep a calories deficit of 500 calories per day from food only to start with and focus your nutrition on proteins and fats, reducing the amount of carbs you eat.

Train with weight twice daily and add a moderate cardio workout for at least 30 minutes per day.

You will require to spend a lot of time training and organising your diet, but you can lose from 5 to 10 lbs or up to 5 kg per week. Use this method if you are having a wedding coming or a photoshoot.

Personal training

If you want support with your fitness plan or diet, we offer a flexible 1 to 1 personal training service or an affordable semi-private training. This can be suitable for whether you’re beginner or an expert lifter, we are to help you obtain your goals.