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Drop a dress size in just two weeks — part 1

The emergency plan for losing weight fast

If you have a major event in just two weeks’ time and you are desperate to shed some weight in order to fit into your dress, then we've got you covered. We've compiled an exercise plan on how to drop a dress size in just two weeks.

Provided you are willing to put in some effort, you can really make a difference to your weight in 14 days and drop a dress size. Okay, so you can't – and shouldn't – undergo a major transformation in two weeks, but you can shed a little excess weight, firm up slack muscles, overhaul your posture and get your body firing on all cylinders – thereby ridding yourself of sluggish digestion, bloating, poor circulation and flagging energy levels.

So, check out our following two-week exercise plan – which will not only enable you to look and feel great in your clothes, but will also help to kick-start your fitness for the future.

This is not a sustainable weight-loss plan for the long term! The best way to lose weight in the long term is to follow a balanced, healthy diet that brings about a gradual and sustainable weight loss, coupled with an increase in physical activity.Drop a dress size in just two weeks

How to drop a dress size: The 14-day weight loss exercise plan

Our 14-day plan tackles excess bodyweight by encouraging you to do aerobic exercise, do resistance training, and reduce your calorie intake:

Aerobic exercise will increase your calorie expenditure, and, of course, get your most important muscle of all (your heart, girls, not your butt!) in shape. Your ‘daily dose’ of aerobic exercise should aim to burn 300-400 calories per session and it is best to vary the type of activity you choose, both to reduce the risk of injury and to provide physical and mental variety.

Resistance training will firm and strengthen weak, flabby muscles and prevent the loss of lean muscle mass that usually accompanies dieting. It will also improve your posture by creating balance between opposing muscle groups, enhancing function of the stabilizing muscles, and improving range of motion. The full-body resistance workout (explained in part 2 of this article) gets all your major muscles involved with just nine moves, by working more than one muscle group at a time thereby saving time and getting you the best results.

The third prong of the fork is moderate calorie reduction, in order to maximize the deficit between the amount of energy you consume and the amount you burn. We suggest cutting your intake by 350 calories per day which amounts to a 17.5% reduction on a typical 2,000-calorie-per-day diet. This is sufficient to make a significant difference, but not so much that you won’t have the energy to complete your workouts. You’ll find some tips on cutting those calories in the following action plan.

 

How to drop a dress size: Your day-by-day exercise action plan

Day 1
Daily dose: 45 minutes of brisk walking (at least 4mph pace), swimming, or cycling. Resistance circuit.

Extra helper: Take a conjugated linoleic acid (CLA) supplement every day for the next two weeks, as they have been shown to enhance fat burning and lean tissue growth.

Day 2
Daily dose: 30 minutes of running (at least ten-minute-mile pace), elliptical training, or rowing.

Extra helper: Drink a cup of coffee an hour before your workout today to maximize the use of fat as a fuel.

Day 3
Daily dose: 45 minutes of brisk walking (at least 4mph pace), swimming, or cycling. Resistance circuit.

Extra helper: Substitute one sugary canned drink or an alcoholic one with a fresh juice or fruit smoothie (containing no added sugar). This will help to reduce your calorie intake.

Day 4
Daily dose: 45-minute to one-hour aerobics or step class, or exercise video.

Extra helper: Ensure you are getting eight hours’ sleep a night, to help you recover from the workouts.

Day 5
Daily dose: 30 minutes of running (at least 10-minute-mile pace), elliptical training, or rowing. Resistance circuit.

Extra helper: Eliminate bloating by ensuring you eat plenty of potassium-rich foods, such as dried apricots, bananas, potatoes and kiwi fruit.

Day 6
Daily dose: 45 minutes of brisk walking (at least 4mph pace), swimming, or cycling.

Extra helper: Practise drawing your navel in towards your spine throughout the day. This is the tummy-flattening move you’ll need for that figure-hugging dress!

Day 7
Daily dose: Resistance circuit.

Extra helper: Stretch out classically tight hip flexors, chest and shoulders with yoga’s ‘inverted staff’ posture. To do this, lie face-up across a foot stool with a pillow on it, with your feet on the floor and your arms outstretched beside your ears. Hold the position for at least a minute. You could alternatively use a Swiss ball instead of a foot stool.

Day 8
Daily dose: 30 minutes of running (at least 10-minute-mile pace), elliptical training, or rowing.

Extra helper: Make sure you eat some protein with every meal – it helps you to feel satisfied and uses up more calories in digestion than fat or carbohydrate.

Day 9
Daily dose: 45 minutes of brisk walking (at least 4mph pace), swimming, or cycling. Resistance circuit.

Extra helper: Start body brushing to boost circulation and aid the release of toxins. It gets your skin glowing, too! Always brush upwards, towards the heart.

Day 10
Daily dose: 45-minute to one-hour aerobics or step class, or exercise video.

Extra helper: Practise the ‘carb curfew’ (i.e. don’t eat any carbs after 5pm) for the next four days. That means no pasta, rice, bread or potatoes with your evening meal, but plenty of veg or salad. The body holds on to 3g of water for every 1g of carbohydrate it stores, so this strategy will help you to shed weight by reducing your overall carbohydrate intake.

Day 11
Daily dose: 30 minutes of running (at least 10-minute-mile pace), elliptical training, or rowing. Resistance circuit.

Extra helper: Drink green tea. Studies show that it boosts the metabolism which means you’ll burn calories more quickly.

Day 12
Daily dose: 45 minutes of brisk walking (at least 4mph pace), swimming, or cycling.

Extra helper: Book yourself in for a professional fake tan (or DIY it!). Darker skin will make you look slimmer!

Day 13
Daily dose: Resistance circuit.

Extra helper: Follow your final resistance circuit with a full-body stretch, holding each position for at least 30 seconds. Alternatively, treat yourself to a sports massage to iron out tension and tightness.

Day 14
Daily dose: 45-minute to one-hour aerobics or step class, or exercise video.

Extra helper: When you go to your planned party, wear solid colours (black, brown and other dark shades are most slimming), put your hair up, and wear heels to create a taller, longer, slimmer silhouette! Go girl…

Check out  Drop a dress size part 2  for instructions on how to do the specific resistance circuit exercises.

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