The Complete Idiot's Guide to Losing 20 Pounds in 2 Months Fast-Track: The Essential Plan You Need to Quickly Shed Weight When It Matters Most

The Complete Idiot's Guide to Losing 20 Pounds in 2 Months Fast-Track: The Essential Plan You Need to Quickly Shed Weight When It Matters Most

by Wendy Watkins

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Product Details

ISBN-13: 9781615644025
Publisher: DK
Publication date: 02/05/2013
Sold by: DK
Format: NOOK Book
Pages: 160
Sales rank: 1,038,813
File size: 795 KB

About the Author

Wendy Watkins is both a gym owner and trainer and has earned several personal trainer and group exercise certifications (including ACE, NASM, and Les Mills). She has written extensively about fitness, health, nutrition, and weight loss for numerous publications including Fitness, Muscle&Fitness, and The Washington Post and served as the fitness columnist for Stars&Stripes.

Table of Contents

1 Take It Off! 1

What to Expect 2

Measure for Measure 2

Weighing In 3

Give or Take an Inch 4

Body Fat Percentage 7

Calories Count 9

When It's Okay to Cheat 10

Rest Up 12

2 Setting Yourself Up for Success 15

Putting Your Kitchen on a Diet 16

Helpful Tools 17

Keeping a Food Log 17

A Kitchen Scale 19

Reusable Containers 20

A Food Tote 20

Plan Ahead 21

Getting in the Right Frame of Mind 22

Buddy Up 23

3 The 20 Pounds in 2 Months Plan 27

Bring on the Bulk 28

Designing Your Meals 28

Making Smart Food Choices 29

Choose Your Food 31

Protein 31

Carbohydrates (Starches) 33

Fruits and Vegetables 34

Good Fats 35

Other Ingredients 36

A Sample Day's Diet 36

4 Putting It All Together 39

Updating Your Go-To Meals 40

At the Grocery Store 42

Cooking in Bulk 44

Low and Slow Cooking 44

Veggie Prep 45

Some Assembly Required 46

Enjoying the Fruits of Your Labor 47

A Week of Meals 47

5 Boosting Your Burn 51

How Your Body Bums Calories 51

Calculating Your Burn 52

Gadgets to Get You Going 55

Burning NEAT Calories 57

6 Lifting to Lose 61

Why Weights? 62

The Health Benefits of Lifting Weights 63

Workout Sequencing 64

How Much Should You Lift? 65

When Should You Lift? 66

The Workouts 67

Warm Up 67

Workout 1 68

Workout 2 68

Workout 3 69

7 Cutting Calories with Cardio 71

Live Longer with Cardio 72

How Much Cardio Do You Need? 73

All-Out or Nothing? 74

Perceived Exertion 75

Heart Rate 76

When to Work Out 79

Work Out! 79

Dreadmill Delivery 81

Metabolic "Playlist" Circuit 82

Sample Week 85

8 Making It Work 87

When the Honeymoon's Over 88

Planning for Setbacks 88

Two Types of Hunger 90

Physical Versus Emotional Hunger 90

Combating Emotional Eating 91

Food Is Fuel 93

Doing It Anyway 94

Staying on the Wagon 95

9 Staying Social 97

Eating Out 98

Take Control 98

Order Up! 99

More Dining-Out-on-a-Diet Tips 100

Dealing with Family 101

Socializing on a Diet 102

Livin' Large 104

Working It at Work 106

10 Final Week Countdown 107

Hello, H2O 108

Got Water? 108

Flush the Fat 109

Tips for a Flat Belly 110

Limiting Certain Foods 110

Increasing Certain Foods 112

Burn It Off! 113

Day 1 114

Day 2 114

Day 3 115

Day 4 115

Day 5 115

Day 6 116

Day 7 116

Easy Does It! 116

11 Keeping the Weight Off 119

A New Normal 120

Developing an Exit Strategy 120

What (Usually) Happens When the Diet Ends 122

Transitioning to Maintenance Mode 123

Redefining Normal 124

Eating for a Lifetime 126

Changing Your Outlook 127

Appendixes

A Glossary 129

B Resources 131

Index 139

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