No Cerveza... No Trabajo
Join Date: Jun 2002
Location: Where's my beer?
3.85 lbs a week.
So, you are looking at creating about a 13,500 calorie deficit per week.
Safely, without screwing up your metabolism, you can cut your calorie intake to about 1500 calories a day.
If, you are the average joe, you are burning about 2500 calories a day in general living.
So, with dieting, alone, you can safely create about a 7000 calorie deficit a week. So... you need to come up with about 6,500 calories a week to hit your goal through activity.
1. Do resistance training 3 times a week for an hour per session will get you about 1,500 for the week.
2. 60 minutes of cardio work a day will get you about 3,500 calories a week (7 x 500 calories per session) in the morning. Morning cardio is good for weight loss as well.
3. Add another 15-30 minutes cardio in the evening 5 times a week. This will net you about 1250 calories for the week. Walk around the block a few times.
4. Add some interval training in your aerobic sessions (increasing the tempo to bring the heart up, slowing down to bring the heart rate back down).
This will get you really close to your goal, within about a pound or two. The exercise will net you about 6250 calories per week. Combined with your diet, you are looking at about 13,250 calories in deficit per week (just short of the goal of 13,500)
Diet wise, stick to lean foods, 4 SMALL meals a day, with fruit and veggies for snacks (2 a day). Keep your food intake "clean", cut out the alcohol for the 66 days, white meats, fresh fruit and veggies and a multi-vitamin for any missing nutrients. Drink 8-10 glasses of water a day. You body requires 4 grams of water to burn 1 gram of fat.
To maintain your weight, you can add some calories and cut out the evening cardio.
In simple terms to lose weight you need to create a calorie deficit.
Calories intaken - Calories Expended = Net Calories
If net calories are negative, you lose. If net calories are positive, you gain. Simple as that.
As long as you keep your intensity level low (in the "cardio zone") and keep your calories above 1200-1500 calories per day, your body won't attack your lean tissue for energy.
If you are serious about losing 35 pounds in 66 days, you can do it, but it will take focus and commitment on your part.
I've done this with countless people over the years and all lost about 20 lbs in the first month.
But, like I said, it will require 100% commitment on your part.
My 401K is now a 400K (was 301K)