Summer Sizzler

How'd you like to lose up to eight pounds in just two weeks?

Get your attention? Good.

It's now nearing the end of summer, and if you don't have that beach-ready body you strived for way back in March, I bet you're already thinking, "Oh well, there's always next year. The colder weather is coming, and it's time to break out the baggy fat clothes anyway, right?"

Wrong!

It's never too late to get in better shape! In fact, it's very possible to tighten up and see a big difference in only two weeks.

Bye, Bye Crash Diets

We all know crash diets, and diets in general, don't work in the long run. And we all know why. In short, calorie requirements are too low, causing a lot of muscle loss. That, in turn, puts a halt to your fat burning metabolism, causing you to gain all the weight back, plus some, within months of normal eating.

However, despite the odds in long term leanness, diets continue to appeal to millions of people. The reason is simple, people love the quick results — and let's face it, we're no different! We are, however, too smart for that (the others apparently miss the "results not typical" at the bottom of the screen!).

The 14 Day Challenge

The 14 Day Challenge is a jump start program that gives us the quick results we all want. The calories are strict, the intensity is high, and the results are noticeable. In fact, when my clients buckle down and do this, they lose anywhere from five to eight pounds!

The benefit of this (besides the weight loss), is that it's just two weeks! Mentally, that's a good time frame. Unlike diets where there's no end in sight, this "end" is just around the corner.

Another benefit is that, despite the low calories, it's not so low-cal that you lose muscle and have no energy. You eat just enough and weight train every other day to burn fat and preserve muscle.

How It Works

Step 1: Decide to do it.

Step 2: Mark your starting day on the calendar. How about tomorrow? Don't wait until Monday! A person who's serious about something, starts now. If you need a day to food shop and get your stuff together, then okay. But then, let's go!

Step 3: Map out the two week plan on your calendar. Here's how it looks (details to follow):

Step 4: Follow the plan!

The Nutrition

Eating Plan A

Approximately 1,200 calories, 150 grams of protein, 80 grams of carbs, and 40 grams of fat.

Breakfast

6 egg whites
1/2 cup of oatmeal or oat bran
1/2 cup of mixed berries

Or...

6 egg white or Egg Beater veggie omelet
1 serving of dry shredded wheat (yes, the plain kind!)

Snack

1 scoop of Metabolic Drive
1 tablespoon of all-natural peanut butter
Water and ice

Lunch

3 ounces of lean protein (chicken, turkey, or tuna)
2 cups of spinach, asparagus, broccoli, or green beans
1/2 ounce of walnuts or almonds
1 Flameout capsule

Or...

3 ounces of lean protein
Large salad with veggies
2 tablespoons of light dressing or 1 tablespoon of olive oil and balsamic vinegar and/or lemon juice

Snack

1 scoop of Metabolic Drive
2 tablespoons of flaxseeds
Water and ice

Or...

6 egg whites
1/2 ounce of almonds or walnuts

Dinner

4 ounces of fish or chicken
1 cup of broccoli
1/2 ounce of almonds or walnuts
1 Flameout capsule

Pre-Bed (If Necessary)

1 scoop of Metabolic Drive

Or...

6 egg whites

Or...

4 branched chain amino acid (BCAA's) tablets

Eating Plan B

Approximately 1,500 calories, 180 grams of protein, 110 grams of carbs, and 35 grams of fat.

Breakfast

6 egg whites
1/2 cup of oatmeal or oat bran
1/2 cup of mixed berries
1/2 scoop of Metabolic Drive (mixed in with oatmeal)

Snack

1.5 scoops of Metabolic Drive
1 tablespoon of all-natural peanut butter
Water and ice

Lunch

4 ounces of lean protein
4 ounces of sweet potato
1 cup of broccoli, asparagus, green beans, or spinach

Snack

1.5 scoops of Metabolic Drive
2 tablespoons of milled flaxseeds
Water and ice

Dinner

4 ounces of fish or chicken
2 cups of broccoli, green beans, asparagus, or spinach
1/2 ounce of walnuts or almonds
2 Flameout capsules

Pre-Bed (If Necessary)

1 scoop of Metabolic Drive

Or...

6 egg whites

Or...

4 BCAA's

I tried to give some options in the eating plan, but if there's still something you know you don't like, make your own substitutions. Just be sure they fit the calories and macronutrients in the guidelines as closely as possible. Make the changes ahead of time and stick to them!

You may also use a half or a full scoop of Surge during and after your lifting sessions.

The Workouts

There are three workouts to be done throughout the two weeks (see calendar above). The sets, reps, and rest period schemes are below. No cardio is necessary on these days, but a five to ten minute warm-up is recommended.

If your schedule allows it, you may do twenty to thirty minutes of cardio at a different time in the day. However, that doesn't take the place of your cardio for the next or previous day! Nice try, though.

Set 1: Warm-up set, 12 to 15 reps, rest 30 seconds
Set 2: Add weight, 10 to 12 reps, rest 30 seconds
Set 3: Add weight again, 8 to 10 reps, rest 45 seconds
Set 4: Add weight again, 6 to 8 reps, rest 45 seconds

Workout #1

A1) Squat

A2) Chin-up or lat pull-down with a supine, wide grip

B1) Stiff-legged deadlift

B2) Incline dumbbell press

C1) Hanging leg raise

C2) Standing dumbbell shoulder press

Workout #2

A1) Cable row (any handle is fine)

A2) Kneeling hamstring curl

B1) Bench press

B2) Walking lunge

C1) Dumbbell thruster

C2) Rope press-down

Workout #3

A1) Barbell reverse lunge

A2) Standing EZ bar curl

B1) Push-up

B2) Wide-grip pull-down

C1) Decline or flat dumbbell triceps extension

C2) Standing lateral raise

Recommended Supplements

As outlined in the diet, use Metabolic Drive in your various snacks for a quick and tasty shot of protein.

During and after your weightlifting, Surge provides the right mix of protein and carbs to kickstart your recovery.

Since this is the fast-track to sexy, HOT-ROX will enhance your fat loss efforts by keeping your metabolic fire stoked.

For all-around health, Flameout delivers the endless benefits of fish oil in a highly concentrated form.

I personally take BCAA's throughout the day when I'm hungry and it's not quite time to eat.

I also take ZMA at night before bed.

Get Sizzlin'

Do you still think it's too late to get in shape before the end of summer? Think again! Get to work on this two week program and watch what happens.

Psst, don't forget to weigh yourself on the 15th day!

About the Author

Sandy Joyce is a personal trainer and nutrition specialist in the Boston area who specializes in helping women of all ages lose fat and maintain better health. She has a reputation for not only getting women into great shape quickly, but helping them adopt lifelong healthy habits.

For info on her online training services, visit her website at BestBodyEva.com or email her at sandy@bestbodyeva.com.