In 2 weeks if its possible

eat healty and run run run

eat less calories, burn more.
drink more than 2,5 litre of water a day

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There's only so much you can burn off in two weeks without it becoming unhealthy. I'd strongly recommend intermittent fasting; it's a healthy method used by bodybuilders to cut excess fat without losing muscle. Basically you split the day into, let's say 16 hours and 8 hours. For 16 hours of the day you don't eat or drink anything other than water, and in the other 8 hours you have to eat all of the calories you need for that day.

To lose 1lbs per week you need to cut your daily calorie intake by 500. To lose 2 lbs of fat you need to cut your daily intake by 1,000 calories. I'd suggest cutting by 500 calories and just doing lots of cardio (i.e. going for runs every other day)

Use this calculator to see how many calories you need each day: http://www.calculator.net/calorie-calculator.html

As for intermittent fasting, I'd suggest that you eat between the hours of 12pm and 8pm. Before 12 and after 8 you're not allowed to eat anything - if you do, it'll fuck it all up. Between 12 and 8 you need to get all of your daily calories and nutrients. Let's say that you're a 20 year old male, 5'10 and weigh 160lbs. In order to lose 1lb per week, you need to consume 1895~ calories. So between 12 in the afternoon and 8 and night you need to eat enough food to fulfil that. Cut saturated fats and other unhealthy foods from your diet, make sure that you eat plenty of vegetables and high protein foods (e.g. fish, meat, nuts). Avoid simple carbs, as found in white pasta, bread, white rice - replace these with complex carbs that are found in whole grain foods like brown rice, oats and wholegrain pasta.

I'd recommend drinking about a gallon of water a day (4.5 litres), rather than 2.5 litres, if you do intermittent fasting because it'll keep you feeling full and reduce the temptation to eat.

If you have an iPhone, a great way of motivating yourself and keeping track of your progress is to download an app called RunKeeper - it records the distance and routes of all the runs you do, then you can access them online and keep track of how many calories you've burnt, how far you've ran, your average pace etc. You can use it to set personal goals too, such as "Run a total of 50km by this date" or "Complete a 10km run" which makes progress much easier to track and gives you something to really aim for.

If you need more information then feel free to PM me, I hope this was helpful

how much body fat do you want to burn in 2 weeks? The best way I am finding is high intencity workout, eg sprint for 30 seconds as fast as you can, then do a burpie followed by a chinup, for like 6 sets, this will help you burn extra calories as your a) engageing lots of muscles, and b) your heart will be pumping alot quicker then useal, other then that interval running is good (3 min jog, 2 min run, 1 min sprint as an example) because your heart cant regulate a rythem so you get upto 48 hours of extra calorie burn, for more long term effects you can try having 6 small meals a day and no sugar- or the bear minimal, this is mega important because fat doesnt make you fat-sugar does. So just things like wholemeal bread, some chicken and salad as an example, what you could try is working out more on your shoulders to make them brouder which will give the illusion of a slimmer waist line if your looking to burn fat there....other then that about 90% of this stuff is diet...broccocli and colliflower are seen as "wonderfoods" because they have everything you need in them so you can eat loads of them and it would make you feel better, other then that if you add tone (so low weights and high reps) you will look thinner, if you have any more questions just give me a shout, I know loads about this sorta stuff and if I dont know I will find out and get back to you, hope this helps

You may be able to burn 2% bodyfat with smart planning but don't expect anything crazy. If it's for one day after 2 weeks. You can look up water retention manipulation where you lose a lot of water weight so that you're leaner then usual. Just be healthy and don't worry about how far you get.

I've exercise daily and reduce intake of carbs but more intake of protein. Plus I've added a fat burning supplement called razzbites. It help to reduce body fat.

have fun putting it back on a few days later

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First of all, if you are fat enough that you think you need to burn a lot of fat immediately, you simply won't be able to burn enough to make any appreciable difference in your overal appearnce.

I've had friends who tried to lose weight, particularly in their mid section because they were self concious about it when being naked in front of women. But they're still gonna' have the stretchmarks. They're still gonna' have the loose skin. They're still gonna' have lingering fat reserves that cover up their abdominal muscles. Unless they were to go ballz out for a year doing P90x insanity and eating veggies all day, it's doubtful they'd ever be able to make that problem area look even remotely close to what women would deem attractive.

This isn't me being negative, I just want to inject some reality into an unrealistic myth that people seem to get caught up chasing. Doing so will just make you unhappier once you finally realize that what you are looking to do won't happen.

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“Nothing is impossible, the word itself says 'I'm possible'!” ~Audrey Hepburn

- Doing Cardio exercises (running, walking) daily in the morning is helpful for burning body fat.
- With exercises drink lots of water a day minimum seven or eight glass, eat more green vegetables and fruits.
- Avoid junk food and balance your diet.

I think it is very tough job but if you have stamina to do, everything is possible.Just just go for it..All the best!

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I know this thread is old, but for anyone thinking of doing this, keep it slow and steady

weight and fat are two different things, with the exception of being obese, someone who is simply overweight could realistically at most lose about 6lbs of mass bi-weekly, that would assume more then a 21,000 calorie deficit from your total daily energy expenditure within 2 weeks so this would require a fairly high activity level and them basically starving themselves (there would be more then a net loss of 6lbs weight loss, but that would not be all fat/lbm, it would water weight and as soon as some carbohydrates and water are consumed you will put it that water back on with in 24 hours)

that's a 1500 Kcal deficit per day below your TDEE

the problem on top of that is at around a 700 calorie a day caloric deficit you will start to see diminishing returns on weight loss, the lower you go beyond that the more of that weight lost is going to be coming from amino acids in order to sustain critical mass (in other words, try to lose weight too fast, lose more muscle), you will find also VLCD diets are very prone to metabolic slowdown and just about as fast as you initially drop water and have rapid weight loss, you will start to see stalls in the rate of weight loss until an almost a halt as your metabolism slows, your thyroid is capable of reducing your BMR to up to 30% of it's regular function and it can take a fair bit of time to repair a broken metabolism (that's why you often see people that come off VLCD and PSMF with big fat gains immediately post diet)

you would be better off not looking for a quick fix, shoot for 1lb of weight loss a week and the vast majority of that weight will be fat, change your diet to something you could maintain forever, don't just do some random crash diet then go back to eating exactly how you were before, increase your physical activity level and maintain your diet, that way you won't end up doing something you regret and getting even more fat when you return to old eating habits after you have already damaged your metabolism

the easiest thing in the world is to find ways to burn off body fat...however you need the motivation to do it since it always requires some discipline that wont be so pleasant...so you need to push yourself etc., hence i dont recomennd any of that...i am almost sure you already know what you need to do and how, but cant find the discipline to do it....

so what is the solution?...you need to find a fat lessening procedure you enjoy doing...

then everything will happen automatically you wont need motivation etc...everything will be happening effortlessly and of itself...this is a key element to mastering or achieving anything....you got to find what you love and is effective in providing what you need...

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Try thermal loading as well. When I need to drop fat dramatically this is what I do. Diet and exercise alone will only get you so far in 2 weeks.

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Be the best you can be!

Check out my Routines app at the link below:

https://itunes.apple.com/au/app/the-pla ... 22532?mt=8

what is termal, loading can you elaborate a bit?

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