What is the best way to lose fat and get fit in 2 months?

Need to get fit in 2 months for a basketball tournament. I figure the best way is to lose a little bit of belly fat. At the same time I wanna tone my arms and abs a bit. Suggestions?

Related Items

4 Responses to “What is the best way to lose fat and get fit in 2 months?”

  1. raspberry said:

    i know it sucks, but diet and exercise.
    Mix cardio with workout routines.
    and diet. NOT STARVE YOURSELF.
    just eat smaller portions, with more vegetables, and less carbs.
    if you do this for 2 months, you should see good results.

  2. Kirt said:

    Hey man, the minor issue here is your arms and abs so I’ll quickly get that out of the way! Tone – is basically muscle tension at rest. So as a basketball player i’m guessing you aren’t really fat, still you will look more defined and those abs will pop out when you get your body fat 10% or lower 7-8% for a six pack. So that your arms and abs solved 🙂

    To lose weight its all a matter of burning more calories than you eat in a day. say you can eat 2000 calories a day (just an example)without gaining or losing weight… then to lose weight I would say either burn 2500 calories (creating a 500 calorie deficit) or eat 2000 calories and exercise to burn 500 calories a day (also a 500 calorie deficit!). Or you can just eat 1500 calories a day. The reason why I say 500 calories is that if you burn 500 a day in a week you’ll have a deficit of 3500 calories – this is how much a pound of fat contains. Burn any more and you risk lowering your metabolism (your body’s ability to burn calories) and then this results in a vicous cycle of lowering your calorie intake, making losing weight even harder.

    If you’ve heard of HIIT – High Intensity Interval Training I would strongly suggest you do that!

    Benifits of HIIT: lower BP, Increases metabolism, increase VO2 Max quicker than normal cardio, more time efficient too!

    I know a decent article which also has HIIT for swimmers and track runners. Here’s the link:

    http://thefitnessphysio.com/blog/2009/02/hiit/

    Another ace thing about HIIT is that it increases your metabolism for up to 12 hours after you do it so you can literally burn calories while you sleep!

    I wish you the best of luck – don’t starve yourself but follow the 500 calorie deficit rule and/or do the HIIT and i’m sure you’ll lose atleast 1 pound a week and if you keep up with the HIIT i’m sure that would definitely help those lbs you want to lose stay off!

    Best of luck

    Kirt

  3. Duke Nukem said:

    Strengthen your abdominal muscles and lose body fat. You can have the most toned and defined abs but they won’t show through if there’s a normal layer of fat over them.

    To build muscle, do sit-ups, crunches, leg lifts, jackknife sit-ups, V-ups, and planks. Make sure you train your oblique muscles- a lot of people forget those. You should also lift weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting, but the huge body-builders out there have been body-building for years to get that way. Since you want your abs to show, you should be eating fewer calories that you burn, and your body can’t build a large amount of muscle without excess calories, so you shouldn’t have to worry about this potential problem at all. If you just do cardiovascular exercises without lifting weights then you will be weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, martial arts or any other activity that keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes straight. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.

    Every meal you eat should include lean protein. Cut down on the size of your portions. If you’re hungry, snack on fruits or other low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren’t very active after dinner. This is the basis for advice along the lines of “don’t eat anything within N hours before going to bed”. The claim that your entire dinner is stored as fat isn’t entirely true (the process is more complicated than that) but the fact you don’t move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.

    Eat More Fiber. Most people don’t get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. “Fiber foods” include whole grains (white bread simply won’t cut it) , fruits and vegetables, and nuts and seeds.

    Motivation is key. If your motivation source is purely the result, you will not last very long. It’s important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you’re putting together a complete record that can be referred back to in the future.

    Passively exercising while doing other things can help a great deal. If you spend a long time in a sitting position, try continuously clenching your stomach. Get in the habit of doing this for hours at a time and you may be surprised at its effectiveness.

    Look up “Red Fraction” by MELL. I listen to this whenever I exercise. Its the best. I didn’t like it at first, but now I can’t help but want to train when I hear it.

    Also, “Creeping In my Soul”

    -Duke Nukem

  4. mansionghost said:




Message:

[newtagclound int=0]

Subscribe

Recent Comments

Recent Posts

Archives