We get it. The headline looks like we are selling magic beans, or under the counter fat burners (we aren't). The truth is, it is possible to set in motion meaningful fat loss in just a week and a half. Success, as with most things, is in the details.
The tactics and suggestions in this article are for a short term fat shred, so if you have a special occasion coming up like a wedding, pool party, beach vacation, or some other high stakes event, we have your back. You can also use this as a boost to drive your current fitness routine into high gear. None of this is rocket science, but if you have one of these elements out of sync with your fat loss goals, you will likely not achieve the overall results that you are looking for, or they will come, but much slower than your timeline allows. These are foundational elements for any fat loss plan, regardless of how fast you are looking for the results.
Get some sleep.
Being burned out from not enough sleep is a chronic condition for most people. The daily grind is exhausting, and then there is everything else you have going on top of the 9-5. Not getting adequate sleep might be the major block for your weight loss goals.
‘Literally no one that I know is getting enough sleep, and I include myself in that’ is what our BodyRock coach Jessie had to say when we asked her to contribute to this article. ‘People are exhausted. It seems to be part of the modern condition for most people’.
Studies have shown that 56% of women won’t even contemplate exercise if they feel tired. That alone can derail any weight loss plan that you are contemplating. Not getting enough sleep slows your metabolism down to a crawl, and seriously undermines your ability to achieve or maintain your goal weight. Adequate sleep is not a ‘nice to have’ when it comes to weight loss, it's a must. Getting enough sleep also helps to reduce carb cravings, which we will cover. How much sleep do you need? Aim for 7-8 hours of unbroken sleep per night.
Get more protein into your system.
Most women are not getting their daily recommended protein intake.
From the Google gods:
‘For women who are active or trying to lose weight, more is better. A good general guideline is 1.2 to 2.0 grams of protein per kilogram of body weight. For a woman who weighs 150 pounds this means eating between 80 and 136 grams of protein per day.’
Start building your diet around upping your protein intake. Lean muscle burns up to 5X more calories than fat. The more lean, athletic muscle tone that you build, the more calories your body is going to be burning at rest, 24/7 - even when you sleep. Always aim to consume protein after your workouts.
Deal with carb crushes.
Attempting to go to net zero carbs to drop weight fast is a strategy that's become popular over the years, but we don't recommend it.
Why? Because it is likely to turn you into a monster of sorts, causing you to divorce your partner, rip people new a-holes for no reason, and frustrate the jeepers out of you. You need carbs for many things, not the least of which is proper brain and nervous system function. Balance your carbs in a way that makes sense, just don’t try and be a hero and cut them down to zero. The best times for eating carbs are first thing in the morning or after you train.
Fasting shifts the focus away from what you are eating to when you are eating. The rule structure of this diet is incredibly straightforward and easy to understand. Intermittent fasting is an extremely effective way to shed body fat and excess weight quickly. The rules vary significantly for men and women, and you need to be sure that you are following the right plan for your gender to avoid hormonal mishaps. Luckily we have put together a fantastic fasting plan specifically for women that you can check out here (it also includes the men’s plan, so feel free to share that with a partner, friend or family member).
Lift weights lady.
If you want an in depth explanation of what the benefits of strength training (also referred to as resistance training) check out our article: What actually happens when women lift weights’. Strength training has been scientifically proven to be one of the most effective means of achieving fat loss, and transforming your body composition.
If you are looking to unlock the benefits of strength training, but don’t know where or how to start, we have the ultimate workout prescription for you on our fitness streaming platform BodyRockPlus.com. We’ve designed a 5 day ‘Introduction to Strength Training Bootcamp’, that is designed to be achievable for beginners. In this 5 x 20 minute series, our BodyRock Coach Jessie teaches you the basic moves and fundamentals, giving you the confidence and know how to quickly move towards your fat loss goals. Jessie is a mother of 3 children under 10 years old, and these are the exercises that she used to rebuild her body and strength after having her kids. This link is an exclusive, month-long free trial of BodyRockPlus, so you can do the entire program for free. While you are there, you can check out any of our other beginner programs, or any of the other workout shows that we have. Come and give us a try.
Hiit it for the next 10 days.
Hiit (high intensity interval training) is the other ‘magic bullet’ workout that you should pair with Strength Training to turbo-charge your fat loss results. By doing 40-50 seconds of active exercise ‘work’, followed by 10-20 seconds of ‘rest / recovery’, you unlock the after-burn effect. By revving up your body with interval training, you will benefit from several hours of elevated post-workout calorie burn. Want to try it, but don’t want to die? We have an achievable, ‘Intro to HIIT’ 5 day bootcamp that is 5 x 20 minute workouts. If you do the Intro to Strength, followed by our Intro to HIIT, it will take you just 40 minutes per day, bringing the best fat loss workouts that exist to your daily routine. Now you are cooking with gas. The extended free trial link to both programs is here.
As we mentioned off the top, these tactics are not rocket science, although finding workout programs that have been purpose built to achieve fat loss that are actually doable for beginner to intermediate levels can be a significant challenge. We’ve taken out all of the guess work for you, and given you an extended free trial to do both of them for free. Get your sleep, make peace with carbs, and look at giving intermittent fasting a try. These foundations will give you a solid base to grow from and put achieving your fitness goals within reach.
With our recent announcement that we are pivoting out of the physical products business, we are currently running a site wide 35% off sale on all of our best selling home fitness equipment. This is a great opportunity to score our gear at the biggest discount of the year. Use code BF35 to get an automatic 35% at checkout.