Step 1
Avoid all foods that are high in sodium, saturated fat and sugar. Breads made from white flour, commercial baked goods, high-fat dairy products, fast food, deep fried foods, processed meats and frozen dinners are foods to avoid. Eat nothing but nutrient dense foods such as fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy products.
Step 2
Restrict your calories to a point that you are getting just enough to carry on your daily functions. Consume no more than 1,200 calories a day if you are female and 1,800 calories daily if you are male.
Step 3
Eat small meals every two to three hours to keep your metabolism soaring and your energy levels high. Balance your protein and complex carbs. For example, try an egg white scrambled with chopped up veggies and whole wheat toast for breakfast.
Step 4
Avoid any beverage that has sugar or calories such as soda, milkshakes, lattes, processed fruit drinks, sweetened teas and alcohol. Try to drink at least 10 cups of water a day. Drink it ice cold to give your metabolism a slight boost.
Step 5
Build muscle by doing weight training. Perform chest presses, shoulder presses, bent-over rows, triceps dips, biceps curls, bicycle crunches and lunges. Do 12 to 15 reps with moderate weights and three to four sets. Use dumbbells for all of the exercises and do 60 seconds of active recovery such as step-ups on a BOSU balance trainer, jumping rope or walking around the gym between each set. Perform weight training three times a week on alternating days.
Step 6
Do cardio on the days of your weight training. Start with a 5 to 10 minute light warm-up, then alternate your intensity. Go all out for 30 seconds, then go at a moderate intensity for 60 seconds. Go back and forth for 60 minutes and finish with a light 5 to 10 minute cool-down. Perform any type of cardio such as running, biking, elliptical training, swimming, stair stepping or a combination.
Step 7
Make sure to get plenty of sleep for full recoveries from your intense training. According to the Centers for Disease Control and Prevention, adults should get 7 to 9 hours of sleep a night.
