Lose Weight In 2 Months Easily

When it comes to setting goals, we must do so realistically, both in the gym and in life in general. This is why if our goal is to lose weight and fat, a good short-term goal is to try to lose a clothing size in two months.

How many kilos is one size less?

It must be made clear that this is not an exact science and that it depends on the body composition of each person as well as the particular distribution of fat that this person has. All this without delving into whether we are talking about one size less in a pair of trousers or a dress.

Be that as it may, it is estimated that to lower a size you must lose about 4 or 5 kilos.

Which training model are we going to choose?

We are going to do a metabolic strength training. The main characteristic is that we will train with a very high density. The density of the training is one of the variables of the same and is measured based on the amount of work done per unit of time.

In other words, we are going to do a lot of work in a short time.

In addition, one of the objectives of this training will be to seek an acute response on growth hormone greater than normal.

Authors such as Brad Schoenfeld or the late Charles Poliquin have previously used protocols based on high working density for fat loss.

Outline of the training routine

The training will be short but very dense and we will opt for a fullbody scheme that will rotate throughout the three days of weekly training that we will do. The rotation will affect the muscular group that we will work first each day.

In each training we will perform three exercises for each of the three main muscle groups: chest, back and legs.

These three exercises will be performed with a different range of repetitions each and in triserie. It is important that we leave 1 or 2 repetitions in the bedroom in each series and that if for some reason we have managed the loads badly it is preferable to cut the series before time than to lengthen it and to fail before fulfilling the total of repetitions.

The Routine

Day 1

Flat bench press: 6 repetitions
Inclined dumbbell press: 12 repetitions
Pulley Crosses: 25 repetitions
Pulling to the chest: 6 repetitions
Rowing on low pulley: 12 repetitions
Pullover on pulley: 25 repetitions
Squat with bar: 6 repetitions
Romanian deadweight: 12 repetitions
Lunge: 25 repetitions

Day 2

Squat with bar: 6 repetitions
Romanian deadweight: 12 repetitions
Lunge: 25 repetitions
Flat bench press: 6 repetitions
Inclined dumbbell press: 12 repetitions
Pulley Crosses: 25 repetitions
Pulling to the chest: 6 repetitions
Rowing on low pulley: 12 repetitions
Pullover on pulley: 25 repetitions

Day 3

Pulling to the chest: 6 repetitions
Rowing on low pulley: 12 repetitions
Pullover on pulley: 25 repetitions
Squat with bar: 6 repetitions
Romanian deadweight: 12 repetitions
Lunge: 25 repetitions
Flat bench press: 6 repetitions
Inclined dumbbell press: 12 repetitions
Pulley Crosses: 25 repetitions

Just follow this diligently for 2 months and watch how easy you’ll lose some extra weight.