How to loose weight in 14 days?

Hi

I have been obese since my early childhood and for last 7-10 years I am 100 KG. My lifestyle is –  I work as a QA Engineer from Monday to Friday which involves no physical labour. For whole day, I seat on chair and work on computer. I usually drink twice a day i.e. on Friday and Saturday, maybe a beer or whiskey. I make my own cocktails and sometime DJing on weekends too. And being a food blogger – http://goodfoodnepal.com, I go to restaurant and try different foods maybe 2-3 times a week.

So, This time (from 28 October 2019), I have geared myself with some energy and motivation and tried to loose some weight.

For next 14 days, I won’t be drinking any time of alcohol and try to minimize junk foods, cafe/restaurant foods.

I am naming this challange as – RAWLC 14D. And I am writing this blog on Day 6. I have already lost 2.5 KG on Day6.

For this challange, I will be using following tools/apps to help me loose my weight

  1. Mapmyfitness – (iOs and Android App) To track food consumed, calorie etc
  2. Roberta’s 14 Days Weight Loss Challenge – Home Workout Routine – https://www.youtube.com/watch?v=LhL5SNZfnQs

Here’s my time schedule for next 14 days

1. Wakeup at 5.30, Perform 22:20 minutes home workout with Roberta – https://www.youtube.com/watch?v=LhL5SNZfnQs
2. Log all calories intake in Mapmyfitness (Log all foods intake)
3. Log all cardios performed
4. Finish daily activities till 6PM
5. Go to GYM (Elliptical – 20 minutes, Cycling – 10 minutes, Weight Training – 60 minutes)

Exercise regimen

Morning Exercise at https://www.youtube.com/watch?v=LhL5SNZfnQs

Gym Exercise Regimen as below:

Monday: Chest and Triceps
Four sets of barbell bench press of 10-12 reps https://www.youtube.com/watch?v=EUjh50tLlBo
Four  sets of incline barbell bench press of 10-12 reps https://www.youtube.com/watch?v=11gY7Q5D5wo
Four sets of dumbbell fly or Butterfly of 12-15 reps https://www.youtube.com/watch?v=eozdVDA78K0
Four sets of cable press down of 10-12 reps https://www.youtube.com/watch?v=-0ctzpvAKj0
Four sets of one arm triceps extension of 8-10 reps https://www.youtube.com/watch?v=_gsUck-7M74
Four sets of triceps extension of 10-12 reps https://www.youtube.com/watch?v=YbX7Wd8jQ-Q

Tuesday: Shoulders
Four sets of military barbell press of 12-15 reps https://www.youtube.com/watch?v=UmHjGCr8nKc
Four sets of dumbbell shrug of 12 reps https://www.youtube.com/watch?v=cJRVVxmytaM
Four sets of lateral dumbbell raise of 12-15 reps https://www.youtube.com/watch?v=3VcKaXpzqRo
Four sets of front shoulder press of 10-12 reps https://www.youtube.com/watch?v=6RNYKnOdpvY
Four sets of bent over shoulder raise of 10-12 reps https://www.youtube.com/watch?v=ttvfGg9d76c
Four sets of dumbbell press of 12-15 reps https://www.youtube.com/watch?v=qEwKCR5JCog

Wednesday: Back and Biceps
Four sets of cable seated row of 12-15 reps https://www.youtube.com/watch?v=IzoCF_b3cIY
Four sets of lateral pull down of 12-15 reps https://www.youtube.com/watch?v=JEb-dwU3VF4
Four sets of T-bar row of 10-15 reps https://www.youtube.com/watch?v=j3Igk5nyZE4
Four sets of barbell curls of 12-15 reps https://www.youtube.com/watch?v=kwG2ipFRgfo
Four sets of preacher curls of 12-15 reps https://www.youtube.com/watch?v=lYdgsCK92Zg
Four sets of lateral dumbbell curls of 12-15 reps https://www.youtube.com/watch?v=WVrbt7k2roo

Thursday: ABs
Four sets of back extension of 10-12 reps https://www.youtube.com/watch?v=Bw9YuQTTc58
Four sets of crunches with stability ball of 12-15 reps https://www.youtube.com/watch?v=M7a_UQdax5o
Four sets of vertical bench crunches of 10-12 reps https://www.youtube.com/watch?v=fUkeLeyTu90
Four sets of hanging leg raises of 10-15 reps https://www.youtube.com/watch?v=711U6NbJRmc
Four sets of up of 10-12 reps https://www.youtube.com/watch?v=4e96Uul7-E8
Four sets of crossover crunches of 12-15 reps https://www.youtube.com/watch?v=EDpmVisklls

Friday: Legs
Four sets of barbell lunges of 10-12 reps https://www.youtube.com/watch?v=ci4rsmlOk24
Four sets of barbell squats of 12-15 reps https://www.youtube.com/watch?v=Dy28eq2PjcM
Four sets of leg press machine of 10-15 reps https://www.youtube.com/watch?v=Aq5uxXrXq7c
Four sets of leg curl machine of 10-15 reps https://www.youtube.com/watch?v=ELOCsoDSmrg
Four sets of toe raise for calves of 12-15 reps https://www.youtube.com/watch?v=ZogHtwtszuI
Four sets of standing calf raises of 12-15 reps https://www.youtube.com/watch?v=caWA9QE4WMg

Saturday and Sunday: Rest

My starting weight is 100 KG
And my Goal is 80 KG
Calorie intake for me is 1930 and after performing above exercise, 500 calories will be added so if I do all exercise then I can take upto 2430 calorie a day. But to loose a weight, I have to put atleast 500 calorie unused everday. Leaving 500 calorie unused everyday will make you loose atleast 1 KG every week. That makes 2 KG in 14 days. This calories calculation is for people who only wants to loose weight with dieting without doing any exercise. But as we are following both exercise and calorie intake so we might loose more weight than expected. In 6th day, I have already lose 2.5 KG.

daily-logged-sample

Stay fit and Good luck

Thanks
Uttam Shrestha (DJ U)
Kathmandu, Nepal