How to Lose Weight in 2 Weeks for Men

Crash dieting makes you lose weight in a short amount of time, but this weight is often from lean muscle tissue and water instead of fat. Men who want to lose weight in two weeks should focus on building muscle tissue to increase fat burn, eating clean, healthy meals and doing the right kind of cardiovascular exercise. There is no need to spend hour upon hour in the gym if you know the correct steps to take to lose weight rapidly.

Instructions

• 1

  Lose weight healthily by reducing your caloric intake by 500 to 1,000 calories per day. According to the Medline Plus website, you will lose anywhere from 1 to 2 lbs. per week because 1 lb. of fat has 3,500 calories.

• 2

  Increase the frequency that you consume food so that your metabolism stays activated. Eat five to six meals per day, but reduce your portion size. Split your breakfast, lunch and dinner into six meals. Include lean protein such as tuna and turkey, carbohydrates from vegetables and fruits, and unsaturated fats such as olive oil and raw nuts in each meal.

• 3

  Engage in interval training three days per week, 45 minutes per day. Add spurts of high-intensity cardiovascular training for optimal caloric burn. The MayoClinic website states that interval training burns more calories than regular one-level cardio exercises. Perform several minutes of cardio at low intensity before upping the intensity to high for several minutes. Do intervals while biking, swimming, walking or running.

• 4

  Incorporate compound exercises into your workout routine because they work multiple muscles at the same time for faster results. Use free weights, machines or your own body weight for resistance. Perform exercises such as dead lifts, squats, lunges, push-ups, sit-ups and chest presses. Increase muscle tissue because muscle burns more calories than fat.

• 5

  Drink green tea. Green tea contains catechins, a substance that speeds up metabolism and has a fat-burning effect.

• 6

  Avoid alcohol because it has many empty calories that you don't need and which most likely get stored as fat.

• 7

  Make getting seven to nine hours of sleep every night a priority. Insufficient sleep at night leads to a less productive day. As a consequence you are more likely to get stressed, and your body may increase the production of the stress hormone cortisol, which increases fat storage especially around the waistline.