How to Lose Weight & Build Strength Fast

Many people are interested in shedding excess pounds and building their strength. Unfortunately, this is easier said than done. Weight loss tips are plentiful, and some people rely on diet pills. However, if you want to lose weight and build your strength fast, you've got to put forth the effort and stick with a plan.

Instructions

• 1

  Decrease your calorie intake. A healthy weight-loss plan consists of losing between one and two pounds a week. To achieve this, reduce your calorie intake by 500 calories a day.

• 2

  Reduce your fat, carbohydrate and sugar intake. Your body needs a certain amount of fat, carbohydrates and sugar to function. However, over-consumption of these nutrients leads to obesity. Eat a low-fat diet, eliminate sugary foods and do not exceed 130 grams of carbohydrates a day.

• 3

  Get regular exercise. Exercise is essential to weight loss and strength building. Cardiovascular workouts effectively burn fat, calories and carbohydrates. Exercise for at least 90 minutes a week--walking, aerobics, push-ups, pull-ups, biking and power walking.

• 4

  Eat a healthy diet. Fast foods and junk foods can impede weight-loss efforts. Eat plenty of fresh fruits and vegetables, and choose low-fat and low-calorie snacks. Drink at least eight glasses of water a day. Water flushes excess sugar from the body and contributes to weight loss and muscle tone.

• 5

  Engage in weight training and resistance training exercises. Exercising with a resistance band and lifting weights builds muscle tone and increases your strength. With weight lifting, start slow and gradually increase the pounds.