How to Lose 30 Pounds in 30 Days | Your Healthy Body - Jillian ...

Making a decision to lose weight and get in better shape will have long-term benefits. In order to be successful and lose 30 pounds in 30 days, you have to combine cardiovascular exercise, strength training and diet. Working out hard without the proper diet will not get you the results you want. Those who simply try to lose weight by dieting alone and taking supplements won't be able to keep the weight off.

Step 1

Start a cardiovascular exercise program. The best cardiovascular training will get your heart rate up and increase your metabolism. Interval training, which involves expending significant energy over short bursts, will do that in a big way and help you to lose 30 pounds in 30 days. Go to your local high school track and mark off distances of 90, 80, 70 and 60 yards. Sprint all four distances in descending order. Rest no more than 15 seconds between sprints. After completing all four, take a two-minute break and then repeat the set. Do one more double-set of sprints before you leave the track. Do this four times per week.

Step 2

Lift weights at the gym to get stronger and cut fat from your body. Circuit training on machines like Bowflex or Nautilus will allow you to work out your neck, back, shoulders, arms, chest, abs, buttocks, hamstrings and calf muscles. If you don't have access to those machines, doing a regimen of push-ups, pull-ups and crunches will also help you build strength. Do strength training on an every-other-day basis since your goal is to lose 30 pounds in 30 days.

Step 3

Engage in additional cardiovascular exercises on days when you are not doing interval training. Run or power-walk for 25 minutes at a time in order to get your heart rate up and increase your metabolism. You don't have to sprint, but you have to run hard or walk with a purpose in order for the exercise to work. The key is to do it for at least 25 minutes.

Step 4

Make appropriate changes in your diet. Stop eating fast foods, junk foods and fried foods. Eat white meat chicken and fish as your primary sources of protein. Eat two to three portions of fresh vegetables and fresh fruit every day. Eat complex carbohydrates like spaghetti and whole-grain cereal to give your body the energy needed to do the exercises that will help you lose 30 pounds in 30 days. Stay away from the empty calories found in desserts.

Step 5

Drink 64 oz. of water every day. Water is essential when doing cardiovascular and strength training. Water will lubricate your muscles, joints and tendons. It will also help wash all the toxins out of your body.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.

exercises to lose weight