How to Lose Fat Fast: 20 Pounds In 4 Weeks

If you've recently gained a bunch of weight in the past few months, the first thing that frantically popped into your head is "I need to lose weight quickly!"

Unfortunately, losing weight quickly to many means they want to lose the weight within a few days to a week. If they've gained 10-20 pounds, chances are they can get the weight off fairly quickly. Usually within 4-6 weeks.

But to lose weight this quickly takes a solid game plan involving intense training, strict nutrition, and cardio.

Now, at first this may sound difficult, but you're really only looking at an hour or an hour and a half of training per day. If you want it fast, and you want it to stick, this is no time to be casual about anything you do.

On the other hand, those that notice they've gone off the deep end gaining 30-50 pounds in what seems like in their sleep, the plan doesn't change if they want to lose weight quickly. Everything still needs to be intense, diets need to be strict, and cardio is all but a must. It will come off quickly, but expect to put in at least 3 months of work.

If you find yourself in either of these 2 categories, don't worry just yet, here are 7 tips to get you going to drop fat fast:

1. Drink water everyday – This will help flush out the toxins in your system, and help lubricate your joints for the intense training you'll be up against. Water will become your best friend in the coming weeks & months.

2. Eliminate All excess Sugar from your diet – Your diet is the most important aspect of the program when you're trying to lose weight quickly, so do not skimp in this category.

3. Rotate Protein Days & Carb Days – Some days you'll eat both protein and carbs, other days you'll eat JUST protein. It'll keep your body guessing and prevent the carbs from being stored as fat.

4. Eat only lean proteins – Chicken, Turkey, Tuna, Lean Ground Beef, & egg whites should be the staple of your diet. Cut any excess fat off meat, even if it's the tiniest little bit

5. Protein & Carbs For Breakfast - This is a must to help kick start your metabolism for the day. Never skip it, ever.

6. Hit the gym 5 days per week – You want it off fast, it's going to take some elbow grease. Split your workouts into upperbody days & lower body days. Alternate them through out the week. For example, week 1 you'll have 3 upper body training days and 2 lower body training days, and on week 2 you'll have 2 upper body training days and 3 lower body training days.

7. Cardio – Alternate Interval Training with Moderately Intense Steady State Cardio. Meaning, Day 1 do 30 minutes of steady state cardio at 70-75% of your THR, Day 2 you'll knock out 6-10 rounds of interval training. You'll do cardio 5-6 days per week. The goal is total energy expenditure, not time or intensity. If you follow the alternating protocol, you won't have to worry about intensity as it will be there waiting.