How to Lose Inches Off Your Body in Eight Weeks

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You know it's time to lose inches off your body when your clothes get snug or are uncomfortable to wear. And, having extra inches on your waist is also a health risk for diabetes and cardiovascular diseases. In eight weeks you can lose inches from your body, wear your favorite clothes and reduce your risk for health complications with a combination of diet and exercise. Your daily dedication to your new routine will take you on the path toward success. Taking your measurements is a good indicator of your progress, compared to tracking your weight on the scale because muscle takes up less space, but weighs more than fat.

Things You'll Need

  • Measuring tape
  • Aerobic exercise equipment
  • Resistance-training equipment

Healthy Eating

  • Speak with your doctor about the best eating plan for your body type, health and lifestyle.

  • Take your body measurements including your chest, waist, hips, legs and arms. Record your measurements for comparison at the end of eight weeks, when you should measure your body again.

  • Aim to reduce your daily calorie intake by 250 to 500 calories. Replace high-calorie, high-fat foods with low-calorie, fruits and vegetables and lean meats. Restrict your portions by 10 to 15 percent of what you usually eat.

  • Consume smaller meals at frequent intervals throughout the day instead of eating one or two large meals.

  • Eat a variety of foods including lean meats, dairy products and whole grains, if recommended by your doctor.

Aerobic Exercise

  • Add 30 to 60 minutes of aerobic exercise to your daily routine. Select full-body, rhythmic activities such as walking, cycling, swimming, skating, jumping rope, aerobic dancing and elliptical training to elevate your heart rate and burn calories.

  • Exercise at an intensity level that elevates your heart rate between 60 and 90 percent of your maximum heart rate. Calculate this by subtracting your age from 220 and multiplying the result by 0.60 and 0.90.

  • Warm up with five minutes of low-intensity exercise before you pick up the pace within your training heart-rate zone.

  • Do steady-state exercise until your fitness level improves. After two or three weeks, add intensity intervals to your routine to burn a higher number of calories and lose inches. After two minutes into your workout, increase your pace as fast as possible for 30 seconds to two minutes. Decrease your pace and recover for an equal amount of time before you increase the pace again. Repeat the intervals for the workout duration.

  • Cool down for the last five minutes of your workout with slower-paced movements.

Strength Training

  • Add three days a week of strength training into your workout routine to boost your metabolism and help reduce your measurements. Do your resistance training after your aerobic workout when your body is warm, or add a five-minute warm-up before you strength train.

  • Select one exercise for each major muscle group including your shoulders, chest, back, arms, core, glutes and legs. Use the resistance type of your choice such as kettlebells, freeweights, dumbbells, resistance bands or medicine balls. Include body-weight exercises such as situps and pushups.

  • Do one to three sets of eight to 15 repetitions of each exercise. Complete your strength-training workout every other day with a day of rest in between for muscle recovery.

  • Increase the amount of weight when doing three sets of 15 repetitions is easy.

Tips & Warnings

  • The combination of diet with aerobic and strength exercises will change your body composition if you are consistent in your workouts.
  • Always check with your doctor regarding the safety of exercise for you. Your doctor will also help you determine a safe loss of inches for you.

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References

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