Drop a dress size in just a fortnight

As long as you are willing to put in some effort you can really make a difference to your weight in just a fortnight. Okay, so you can’t – and shouldn’t – attempt a major transformation in two weeks, but you can shed a little weight, firm up slack muscles, overhaul your posture and get your body generally in much better shape. Please note, this is not a sustainable weight-loss plan for the long term! The best way to lose weight in the long term is to follow a balanced, healthy diet that brings about a gradual and sustainable weight loss, coupled with an increase in physical activity.

The 14-day weight loss exercise plan

Our 14-day weight loss plan tackles excess bodyweight by encouraging you to do aerobic exercise, resistance training and reduce your calorie intake. Aerobic exercise will increase your calorie expenditure, and, of course, get your most important muscle of all (your heart, girls, not your butt!) in shape. Your daily dose of aerobic exercise should aim to burn 300-400 calories per session and it is best to vary the type of activity you choose, both to reduce the risk of injury and to provide physical and mental variety. Resistance training will firm and strengthen weak muscles and prevent the loss of lean muscle that usually accompanies dieting. It will also improve your posture by creating balance between muscle groups, enhancing function of the stabilising muscles and improving range of motion.

The full-body resistance workout (explained further down this article) gets all your major muscles involved with just nine moves, thereby saving time and getting you the best results. In addition to exercise, moderate calorie reduction should be undertaken in order to maximise the deficit between the amount of energy you consume and the amount you burn. We suggest cutting your intake by 350 calories per day which amounts to a 17.5% reduction on a typical 2,000 calorie per day diet. This is sufficient to make a significant difference, but not so much that you won’t have the energy to complete your workouts. You’ll find some tips on cutting those calories in the following action plan.

Weight loss exercise plan: Day 1

Exercise

45 minutes of brisk walking (at least 4mph pace), swimming or cycling pls a resistance circuit.

Extra helper

Take a conjugated linoleic acid (CLA) supplement every day for the next two weeks, as they have been shown to enhance fat burning and lean tissue growth.

Weight loss exercise plan: Day 2

Exercise

30 minutes of running (at least ten-minute-mile pace), elliptical training, or rowing.

Extra helper

Drink a cup of coffee an hour before your workout today to increase the use of fat as a fuel.

Weight loss exercise plan: Day 3

Exercise

45 minutes of brisk walking (at least 4mph pace), swimming or cycling plus a resistance circuit.

Extra helper

Substitute one sugary canned drink or an alcoholic drink with a fresh juice or fruit smoothie (containing no added sugar). This will help to reduce your calorie intake.

Weight loss exercise plan: Day 4

Exercise

45-minute to one-hour aerobics or step class or exercise video.

Extra helper

Ensure you are getting eight hours’ sleep a night to help you recover from the workouts.

Weight loss exercise plan: Day 5

Exercise

30 minutes of running (at least 10-minute-mile pace), elliptical training or rowing, plus a resistance circuit.

Extra helper

Eliminate bloating by ensuring you eat plenty of potassium-rich foods, such as dried apricots, bananas, potatoes and kiwi fruit.

Weight loss exercise plan: Day 6

Exercise

45 minutes of brisk walking (at least 4mph pace), swimming or cycling.

Extra helper

Practice drawing your navel in towards your spine throughout the day. This is the tummy-flattening move you’ll need for that figure-hugging dress!

Weight loss exercise plan: Day 7

Exercise

Resistance circuit.

Extra helper

Stretch out tight hips, chest and shoulders with yoga’s ‘inverted staff’ posture. To do this, lie face-up across a foot stool with a pillow on it, with your feet on the floor and your arms outstretched above your head. Hold the position for at least a minute. You could alternatively use a Swiss ball instead of a foot stool.

Weight loss exercise plan: Day 8

Exercise

30 minutes of running (at least 10-minute-mile pace), elliptical training or rowing.

Extra helper

Make sure you eat some protein with every meal – it helps you to feel satisfied and uses up more calories in digestion than fat or carbohydrate

Weight loss exercise plan: Day 9

Exercise

45 minutes of brisk walking (at least 4mph pace), swimming or cycling plus a resistance circuit.

Extra helper

Start body brushing to boost circulation and aid the release of toxins. It gets your skin glowing, too! Always brush upwards, towards the heart.

Weight loss exercise plan: Day 10

Exercise

45-minute to one hour of aerobics, step class or exercise video.

Extra helper

Practice the ‘carb curfew’ (i.e. don’t eat any carbs after 5pm) for the next four days. That means no pasta, rice, bread or potatoes with your evening meal, but plenty of veg or salad. The body holds on to 3g of water for every 1g of carbohydrate it stores, so this strategy will help you to shed weight by reducing your overall carbohydrate intake.

Weight loss exercise plan: Day 11

Exercise

30 minutes of running (at least 10-minute-mile pace), elliptical training or rowing plus a resistance circuit.

Extra helper

Drink green tea. Studies show that it boosts the metabolism which means you’ll burn calories more quickly.

Weight loss exercise plan: Day 12

Exercise

45 minutes of brisk walking (at least 4mph pace), swimming or cycling.

Extra helper

Book yourself in for a professional fake tan (or DIY it!) Tanned skin will make you look slimmer!

Weight loss exercise plan: Day 13

Exercise

Resistance circuit.

Extra helper

Follow your final resistance circuit with a full-body stretch, holding each position for at least 30 seconds. Alternatively, treat yourself to a sports massage to iron out tension and tightness.

Weight loss exercise plan: Day 14

Exercise

45-minute to one hour aerobics or step class, or exercise video.

Extra helper

Wear solid colours (black, brown and other dark shades are most slimming), put your hair up, and wear heels to create a taller, longer, slimmer silhouette! Go girl…

To help you fully understand what is involved we have specified ‘resistance circuit’ below …

Perform the resistance circuit after your aerobic exercise (running, swimming, cycling, elliptical training, rowing or walking) to save time warming up. On days where there is no aerobic exercise listed, warm up for at least five minutes by walking, marching on the spot and performing some general gentle circling, bending and extending motions.

Aim to do one set of each of the following nine exercises and then repeat the whole sequence again (the number of repetitions suggested is given in each case). Do the exercises in the order shown, so you give muscles that have just been worked a chance to recover before they are called upon again.

Squat jump: aim for eight repetitions

Works 70 percent of the body’s musculature, according to studies – including pretty much every muscle below the belt!

Stand with feet below hipbones, tummy gently pulled in and arms relaxed by your sides. Lower your bottom down into a squat position (thighs close to parallel to the floor, knees behind toes) and then leap up as high as you can, landing straight back into the next squat. You can use your arms to help propel you.

Dip exercise: aim for 12 repetitions

Works the back of the arms, upper back and shoulders.

Shuffle to the front of a low coffee table or use your bottom stair, with your hands gripping the edge (fingers pointing forwards) and your shoulders pressed back and down. Your legs should be bent, feet flat on the floor. Now, lower yourself towards the ground by bending the arms but do not allow the shoulders to roll forwards. Only go so far as to create a right angle at the elbow joint. Execute each repetition slowly, focusing on using the muscles at the back of the upper arm to push you up.

Ball curl-up: aim for 16 repetitions

Works the abdominals.

Sit on a fit ball close to a wall and move yourself so that your feet are against the wall and you are facing it. Lie back on the ball, with your fingers lightly supporting your head, and position your bottom at the very front of the ball’s surface. Now draw your navel to your spine and curl the shoulders and torso upward. Pause, then lower and repeat.

Lunge with overhead press: aim for 12 alternating repetitions

Works the bottom, thighs, shoulders and back of upper arms.

You’ll need a little coordination for this one! Stand with feet below hipbones and a weight in each hand resting on your shoulders. Lunge forward with your right leg, bending the knee and allowing the left foot to come off the floor and the left knee to travel towards the floor. Simultaneously, extend the arms overhead – lifting the weights straight up with palms facing forwards. As you return the right leg to the start position, lower the weights back to the shoulders. Lift them again as you step forward with the left leg.

Ball pullover: aim for eight repetitions

Works upper and mid back, chest and stabilising muscles.

Take a weight in both hands (hold the stem with both hands) and carefully lower yourself backwards on to a fit ball, with the weight suspended directly over your chest. Stabilise yourself by keeping the bottom and ab muscles tight and your pelvis level, and then extend the weight up and over your head, allowing the arms to slightly bend as the weight lowers behind you. Pause, then draw the weight back to the start position without arching your back and repeat.

Step-up with bicep curl: aim for 20 repetitions

Works hips, thighs, bottom and biceps.

Stand in front of a step that is between ankle height and just below the knee (the lower the easier), with a weight in each hand. Step up with the right foot, ensuring the foot goes fully on to the step with the heel down. As you step up, bend botharms and bring the weights in towards the shoulders. As you step down, lower the weights by straightening the arms. Now step up with the left foot, repeating the arm curl.

Incline push-up with rear-leg lift: aim for 12 repetitions

Works chest, upper arms, shoulders, bottom and back of thighs.

Stand a metre in front of a sturdy table and place your hands shoulder-width apart on the edge. Draw your navel in towards your spine and bring your body into a straight line from the heels to the crown. Now, lower your chest towards the table by bending the arms at the elbow. Simultaneously, extend one leg behind you, really squeezing the bottom to lift it. Lower the leg as you straighten the arms. Lift the other leg as you perform the next rep and continue to alternate for the rest of the set.

Ball roll-in: aim for eight repetitions

Works core stabilisers, abdominals, chest, front of shoulders, upper arms and hip flexors.

Lie face down over a fit ball, shunt forward until just your knees are on the ball and your weight is supported on your hands and arms shoulder width apart. Contract the abdominals and tilt the pelvis so your back is in a straight line with the legs. Now curl the ball in towards your chest by contracting the abs and rolling the ball towards your torso with your lower legs. Your hips should never be below shoulder height and your shoulders should be drawn back. Do the move slowly, with control, taking four to five seconds each way.

Bridge with fly : aim for eight repetitions

Works glutes, lower back, inner thighs and chest.

Lie on the floor with knees bent, feet flat and a cushion, rolled-up towel or foam ball between your knees and a weight in each hand, held extended above the chest. Raise the body up by rolling through the spine enough to allow the pelvis to clear the floor, squeezing the cushion with your inner thighs to maintain the position. Visualise your knees moving away from your body. Now, holding this position, lower your arms out to the sides at nipple level (keeping the elbows slightly bent). Pause just before they reach the floor, and then return your arms to the start position. Complete all repetitions while maintaining the pelvic bridge.