Like others, I gained weight after graduating highschool. To shed that weight, I experimented with different diets and workout routines.
Lose 30 lbs in 30 days
Whether you want to lose 10 lbs or 30 lbs, you can't go wrong with this easy to follow cardio workout.
If you complete this full 30 day workout, you will lose 10 lbs or more without changing any part of your diet. Most people people that have completed this 30 day workout have lost 30 lbs or more. Did I mention that I am providing this information for free. There are no gimmicks or links at the bottom leading you to a signup page. The only risk involved is about 30 hours of your time spread out over one month. That's a pretty sweet deal.
How is this workout any different than others?
The #1 mistake that most people make is setting a workout routine that involves the same thing every single day. Walking 3 miles a day will help you lose weight, but eventually your body will adjust to the routine and store fat to help preserve energy to complete that workout each day.
The key to keep losing weight is extending your workout and confuse your body. If you have ever heard the phrase "mind over matter", that is what I am referring to. Changing up your workout each day and adding different levels of intensity will keep your body on it's toes.
Below, I will specify a daily routine that won't leave you feeling winded or so sore the next morning that you can't move.
Can I lose weight?
Losing weight doesn't have to be hard.
The common misconception about losing weight is that you have to sweat profusely and feel the burn the next morning. I'm here to tell you, that is just a myth.
You don't have to sweat your brains out or be so sore that you can't perform your job well the next day.
I am 6 feet tall and weigh 160 lbs now. I started out weighing 235 lbs. Over a period of 3 months I was able to lose 75 lbs just by doing the simple workout technique that I am going to show you.
Many claim that dieting is the key to weight loss. While dieting will prevent tacking on additional fat, the physical activities you perform throughout the day are what sheds that excess fat. I didn't change a single thing about my diet and I'm not exactly the role model of healthy eating. I love hamburgers, pizza, chicken and sweets. I still was able to lose 75 lbs doing this simple workout routine.
I am not telling you it is alright to go out and eat greasy foods all day, every day. Think wisely before you pig out. It is alright to eat more than you should every once in a while, but remember that consuming mass amounts of food will not help you lose weight under any circumstance.
Pills don't work. Cardio videos are too strenuous.
Everyone wants to know the easiest way to lose weight. The problem is, that's it's not as easy as most would like it to be. Everyone wants that magical pill that eliminates excess body fat with no effort. Sorry my friend, but that pill does not exist.
Marketers have made millions on people who just did not lose the weight, either because their program was too difficult for the average Joe to maintain or just too strenuous on the body.
First off 99% of the weight loss pills don't work in any way. The pills that do work are usually designed for those with abnormal appetites or people who are severely obese. In those cases, pills do sometimes work, but usually only if they are prescribed by a doctor, not some television promoted infomercial pill.
The exaggerated success of weight loss videos grows more and more each year. Most of these weight loss videos are discouraging because you are often watching someone that is in 50 times better shape than you are perform extremely hard workouts that are very difficult for someone that is not in shape. These videos are made for people who are already in decent cardio shape. These videos tend to have a negative effect on people who simply want to lose fat, but not build muscle mass, which is generally what most people want to do.
The difficulty of these videos cause many people to waste money, buying DVDs, only to quit the workout less than a week into the regimen because the pace is just too much for them to handle.
This does not mean that you are lazy or incapable of losing weight. You just aren't the young, energetic kid you used to be.
To further demonstrate my point, P90X is a proven effective, but difficult workout. I have done it. I didn't stick with it for the sole reason that it is just not my type of workout. It is difficult. It left me sore each day and affected everything else I wanted to do for the rest of the day and sometimes even bled over into the next day.
You are always in doors, sweating your brains out, sore the next morning and barely able to walk. That isn't my ideal choice of workout and shouldn't be a last resort for you.
Before and after your workout
If you are going to workout you need to warm up and cool down before each workout. I usually spend at least 10 minutes to stretch before my workout. For this particular workout it is best to stretch your hamstring, thigh, calf, back and neck muscles. Jogging and walking uses you leg, back and neck muscles as well as your arm muscles.
After stretching, I always warm up my leg muscles with a quarter mile walk. It is equally as important to cool down after each workout. Your heart rate needs time to slow down. Sitting down directly after a workout can cause your blood pressure to drop and give you a screaming headache.
My 30 lbs in 30 days workout program
Day 1 - Walk 4 miles. Don't just slowly walk. Take a watch and time your miles. Make sure you are averaging 1 mile per 15 minutes. Estimated duration of workout: 1 hour
Day 2 - Walk 4 miles. This time try to rotate your waist left to right, This works out your abs while you are walking and will help burn fat off of your abdomen. Estimated duration of workout: 1 hour
Day 3 - Walk 4 miles, jog a quarter mile. If you can't jog a quarter mile, that's alright, just jog as far as you can and repeat this workout until you can jog at least a quarter mile without stopping. If you don't have a pedometer or way to track your distance, try to jog for at least 2 minutes, this usually calculates up to a quarter mile. Estimated duration of workout: 1 hour 5 minutes
Day 4 - Today you want to do the same thing you did on day 3, but jog a little while longer. Instead of jogging a quarter mile and stopping, try to extend that jog as long as you can without getting out of breath. Estimated duration of workout: 1 hour 5 minutes
Day 5 - Today you want to walk 3.5 miles and jog half a mile. You should start off walking each day to warm up. Start this workout with a quarter mile walk then jog for a quarter mile. Walk another 3 miles then jog another quarter mile and end the workout with a quarter mile walk to cool down. Estimated duration of workout: 1 hour
Day 6 - Today's workout is basically the same as day 5, but today you want to rotate your waist like you did on day two during the 3 mile walking portion. You don't want to rotate your waist during warm up or cool down. Estimated duration of workout: 1 hour
Day 7 - Walk 3.5 miles, jog three quarters of a mile. Once again, start off with a warm up walk of a quarter mile. Jog a quarter mile then walk two miles. Jog another quarter mile then walk another mile. Jog the final quarter mile and cool down with a half mile walk. Estimated duration of workout: 1 hour 5 minutes.
Day 8 - Walk 3.5 miles, jog three quarters of a mile. Do everything the same as you did on day 7, except now we try to increase your walking speed if you haven't already. You should be getting into better shape now and adapting to the rhythm of the workout. You always want to improve on what you did the previous day, so if you were averaging 15 minutes per mile, try cutting 1 minute off of that. This will reduce the time of your workouts and also improve your heart rate. Estimated duration of workout: 1 hour
Day 9 - Walk 3.5 miles, jog three quarters of a mile. Start out with a quarter mile walk to warm up. Today you want to jog a half mile without stopping. By now, if you have followed the previous steps, you should be able to get close to that. If you aren't able to jog the full half mile without stopping try to jog as far as you can without wearing yourself out. Walk 3 more miles then jog at least another quarter mile. Cool down with a quarter mile walk. Estimated elapsed time of workout: 1 hour
Day 10 - Today you want to do the exact same workout you did for day 9, so it's kind of like a day off. It's the only day that you haven't added something new to your workout. You can choose to add more, but that is totally up to you. If you have made it up to this point you will most likely add something to the workout because you know you can accomplish it. Estimated duration of workout: 1 hour
Day 11 - Walk 3 miles, jog 1 mile. Today is the biggest turning point because now you can say you jogged a mile. Start your workout with a quarter mile warm-up walk. Jog half a mile then walk 2 miles. Try to jog another half mile. If you need to split up the second half mile jog that is fine. Walk 1 more mile then finish off your jogging if you haven't jogged the full mile. Cool down with a quarter mile walk. Estimated duration of workout: 1 hour 5 minutes
Day 12 - Walk 3 miles, jog 1.5 miles. You will start making the workout from here on out. Always start with a quarter mile walk. Jog as long as you can without wearing yourself out. Your goal is three quarters of a mile. Space it out by at least jogging half a mile walking a mile jogging another half mile, walking another mile, jogging the last half mile and walking a last cool down mile. Estimated elapsed time of workout: 1 hour 10 minutes
Day 13 - Walk 2 miles, Jog 2 miles. Start off with your usual warm up walk. We want to be jogging three quarters of a mile after warm up. If you are not able to go three quarters of a mile just yet then just jog half of a mile. Jog a half mile or three quarters of a mile then walk half a mile. Jog another half mile and repeat this process until you have finished the workout. It goes: Jog .75 or .5, walk .5, jog .75 or .5, walk .5, jog .5, walk .5, jog .5 (only if you didn't jog the (2) three quarter mile intervals), walk .25. Estimated duration of workout: 45-50 minutes
Day 14 - Same thing as day 13 except today you need to battle through that first three quarter mile jog. Other than that, follow the same workout as day 13, only having to jog .5 miles on your last rep. Estimated duration of workout: 45-50 minutes
Day 15 - Walk 2 miles, jog 2.5 miles. Warm up with a quarter mile walk then jog three quarters of a mile. Walk another half a mile then jog another three quarters of a mile (You should be able to do this easily by now). Walk half a mile then jog half a mile and repeat and end with a cool down walk of a quarter mile. Estimated duration of workout: 50-55 minutes
Day 16 - Walk 2 miles, jog 2.75 miles. Start out with a quarter mile walk then jog 1 mile. This should be easy to do as your lungs should have expanded by now. After that, walk half a mile then jog three quarters of a mile. Walk half a mile then jog half a mile then walk another half mile. Jog your last half mile and cool down with a quarter mile walk. Estimated duration of workout: 55 minutes
Day 17 - Walk 2 miles, jog 3 miles. Start out with a quarter mile walk then jog 1 mile. After that, walk a half mile then jog another mile. Walk a half mile then jog a half mile and repeat. End your workout with a quarter mile walk to cool down. Estimated duration of workout: 1 hour
Day 18 - Walk 2.5 miles, jog 3 miles. Start off with a quarter mile warm up walk. Jog a mile then walk for a mile and repeat. Jog one more mile then cool down with a half mile walk. Estimated duration of workout: 1 hour
Day 19 - Walk 2 miles, jog 3 miles. Start of with a quarter mile walk to warm up. Jog 1.5 miles then walk a mile and repeat. If you are not able to jog 1.5 miles at a time yet, Jog 1.25 miles walk .5 jog 1.25 walk 1 mile jog .5 walk .25. Estimated duration of workout: 1 hour
Day 20 - Walk 2 miles, jog 3. Today we want to make sure we jog 2 sets of 1.5 miles. So basically the same steps as day 19, but try to do the two sets of 1.5 mile jogs instead of the alternative. Estimated duration of workout: 1 hour
Day 21 - Walk 1 mile, jog 3.5 miles. If you were able to do day 20 then you should be able to do this easily. Start out with a quarter mile walk. Jog 1.75 miles then walk half a mile. Jog another 1.75 miles and cool down with a quarter mile walk. Estimated duration of workout: 50 minutes. As you can see, we are cutting down the time of our workout.
Day 22 - Walk 1 mile, jog 3.5 miles. Start off by walking a quarter mile. Jog 2 miles then walk half a mile. Jog 1.5 miles and walk a quarter mile to cool down. Estimated duration of workout: 50 minutes
Day 23 - Walk 1 mile, jog 4 miles. Today you will be jogging 2 sets of 2 miles with quarter mile walking intervals. Start and end with quarter mile walks. I know it doesn't seem like you should be able to do this in just 23 days time, but you can if you have been following the workout, I guarantee it. Your body should be used to the strain and your muscles will be built up quite well to withstand it. Estimated duration of workout: 50-55 minutes
Day 24 - Walk 1 mile, jog 4 miles. Start with a quarter mile walk. Today you want to jog for as long as possible. You want to aim for 2.5 miles. If you are able to gut that out, walk half a mile then jog the remainder and cool off with a quarter mile walk. Estimated duration of workout: 50-55 minutes
Day 25 - Walk 1 mile, jog 4.5 miles. Start off by walking a quarter mile. Jog 2.5 miles, walk half a mile, then jog another 2 miles. Cool down with a quarter mile walk. Estimated duration of workout: 50-55 minutes. You may be asking yourself why I have the same estimated workout duration as the previous day. As you progress, day by day, you will start jogging at faster speeds without realizing you are doing it.
Day 26 - Walk 1 mile, jog 4.5 miles. By today you should be able to jog 2.5 - 2.75 miles. We want to jog closer to 2.75 miles to start the workout after a quarter mile warm up of course. After that, walk half a mile then jog the remaining 1.75-2 miles and cool down with a half mile walk. Estimated duration of workout: 50 minutes
Day 27 - Walk 1 mile, jog 5 miles. Today you will jog two sets of 2.5 miles with quarter mile walking intervals. As always start off with a quarter mile warm up walk and cool down at the end with a quarter mile walk. Estimated duration of workout: 55 minutes
Day 28 - Walk 1 mile, jog 5 miles. By now you should be able to jog 3 miles without stopping. Start off with a quarter mile walk then jog 3 miles. Walk a half mile then jog the remaining 2 miles and do your cool down walk of a quarter mile. Estimated duration of workout: 50 minutes
Day 29 - Walk 1 mile, jog 5 miles. Start out with a quarter mile walk. Today you want to jog 3.5 miles without stopping. Walk half of a mile then jog the remaining 1.5 miles, ending with a quarter mile cool down. Estimated duration of workout: 50 minutes
Day 30 - Walk half a mile, jog 4 miles. Make today as hard as you want. After this point you will be making your own workout, so it is time you set some goals for future workouts. Your goal for today is to jog 4 miles without stopping. The only walking involved is your warm up and cool down walks at the beginning and end. Estimated duration of workout: 45 minutes
Supplemental pills can help speed up weight loss
I know I said diet pills don't work, but supplemental pills and diet pills are two entirely different things. Diet pills are designed to trick your body into thinking you are full and suppress your appetite. Supplemental pills are designed to provide essential vitamins and proteins to promote weight loss and repair muscle rehabilitation, enabling you to continue working out each day, feeling fresh and rested.
There are many different supplements being endorsed by different athletes or celebrities. I am here to tell you that most of them are bogus pills that offer the same amounts of vitamins and proteins you can get out of eating meats or taking a daily vitamin.
The supplements I can vouch for are Protein Powders such as Whey protein or 6 Star. They are both fairly cheap, costing about $15 bucks for a monthly supply. Protein powders give you extra protein help build lean, muscle mass, which helps to eliminate body fat by requiring your body to burn energy to pump blood to those muscles.
Another supplement I recommend is Amino Pro by GNC or BCAA Amino Acids. There are other similar Amino Acid supplements that will render the same results. These Amino Acid supplements help with muscle recovery and promote faster weight loss results. All of these supplements are safe as long as you follow recommended dosage directions.
Results to expect
I know it may look hard, but I guarantee this is the easiest way you can lose 30 lbs in 30 days without paying a single dime.
The increment levels are easy to manage and after day 30 it's all up to you. By that time you should be at the weight you are satisfied with or well on your way to it. It is quite possible to lose more than 30 lbs by doing this workout. I lost 40 lbs the first month. The other 35 came within 2 months time, only because I tapered off my workout with only running 5 miles a day. I'm not sure how much more one could lose if they were to increase the workout routine each day. I had reached my weight loss goal so I stopped increasing it.
After you get to your desired weight, feel free to trim the workout down to only 3 or 4 days a week. The reason for no off days during this 30 day span is to keep your body burning calories. Your body will be freaking out, telling itself that it has to use your stored body fat to produce energy. You will even be burning calories when you are watching tv because your body will continue to burn calories to preserve energy for the rest of the day. I completely transformed my body by doing this. I changed so much that people didn't recognize me.
What to do after 30 days
As previously stated, what you do after day 30 is solely on your shoulders. I did, in fact, change my eating habits because I figured eating healthier would only help me stay in shape and lessen the amount of time I needed to work out. I won't go off the deep end and say I stopped eating hamburgers and pizza all together, but I did start adding more vegetables and white meats to my diet.
You can choose to keep doing this routine and add to it. I'm sure you will continually improve your level of fitness. However, since you are in magnificent shape now, you can also go above and beyond if you want to get a nice set of six pack abs and toned muscles.
© 2010 Jesse James
Aimee from Klamath Falls on September 12, 2018:
nevergiveuponu on July 12, 2012:
Also!! Drink tons of ice water!!
nevergiveuponu on July 12, 2012:
Wow! This is tough but I push through! I also am on a liquid diet of atkins vanilla shake the a.m. and Naked green juice for lunch. Blueberry &strawberry smoothie for dinner. I also do situps and lift weights to sculpt my arms. So far I'm on day 5 and lost 7 pounds!! DO THIS AND DONT GIVE UP! pain in your muscles is temporary and you need to push. If you have to only walk, then walk as fast as you can. Believe in yourself! Patience friends. and perseverance will get you to your goal! :)
Tgirl on July 09, 2012:
Hi I was wondering when I will start seeing results.what day did you start noticing changes
Blee on June 25, 2012:
Hi, I'm over weight and began to use the treadmill in April-'12. In the beginning it was extremely difficult even to walk but I pushed. Then I increased the incline to 5 inches walking at 3.0 mph for 40 mins. A few days after that I began jogging ten seconds at a time because of my bad knees. It was very difficult and I wanted to quit because it felt that it was too much on my body. Now I'm able to jog at 5.0 for a mile and a half without stopping. When I need to walk I do so at 3.5 at an 8 or 10 inch incline. I feel great a very motivated my clothes have started to feel lose and even jeans that I couldn't fit into anymore finally do. I am however very dissapointed because the scale only says I've lost 8 lbs since April!!! My husband says not to quit and in my case I should judge it by the way my clothes are fitting. But the weight issue nags at me... My food intake is about the same as before execept I'm eating half of the portion instead of the over size portion i use to eat. drinking a lot of water too. I don't want to quit because the scale discourages me... What can I do?
s on May 04, 2012:
do you have to do the whole 1 hour at the time or can you break it up into two 30 minute times in the same day?
ana on May 04, 2012:
Thnks... Hope it works for me
Melissa on April 18, 2012:
BeccaS90- I am on day 8 and haven't weighed myself yet. How much have you lost so far up to Day 10 if you don't mind me asking?
beccas90 from New York on April 17, 2012:
I was with you up to day 10 but then you started me running way further than I care with my legs. Maybe I'll just repeat first ten days 3 times and not lose as much. Well thought out hub with detail though. Great stuff.
gwen kessler on February 15, 2012:
Excellent! I started and have seen results and feel great. A sense of accomplishment everyday is a great way to start my day. One question.....What about day 8?
nick on January 02, 2012:
it all starts now!!!wish me luck, will let you know the outcome 2/1/12
Mazlan A from Malaysia on December 11, 2011:
Great info and tips..need a lot of motivation esp for 1st timer to follow the program. Best way to stick to the program is to get a buddy to join in
bangingbeauty on October 29, 2011:
Great article. Congrats on your weight loss and keep it up!
christy on August 25, 2011:
I'm defently going to try this starting now today.
heart4theword from hub on March 06, 2011:
This does seem like hard work! Did like how you try to ease us into jogging...yet not sure my body and knees could handle this. Stairs might be a better option for me? In my younger days, I would of loved this:) Do have to say, we have tried the PX90 and the Tae Bo videos...I agree with you, they are insane! Those videos seemed to work people into the ground. (I am surprised there wasn't more of a disclaimer when they first came out.) Would love the benefits without so much hard work, yet no work...no pay! Great Hub, menu is a nice touch.
The Donkey from Little Rock, Arkansas on February 03, 2011:
Not bad! Dedication right there.
Betty Johansen on November 17, 2010:
I'm going to try this as soon as I have an hour a day to spend on it. Thanks!
Mia from North Carolina on November 11, 2010:
Great article and the writer appears to be as interesting as well! Kudo's to ya!
sherrylou57 from Riverside on November 03, 2010:
Thank you for choosing me on hubpages, I need to get back doing my yoga, nice hub.
quuenieproac from Malaysia on November 02, 2010:
Wow what an achievement on losing weight! Seems difficult for me. You will be a model for many. Congrats on an informative, good programme. Best regards.
Lene' Lynn St. John from Glendale, AZ on November 02, 2010:
HI, thanks for choosing to follow me on HubPages! That is awesome! I am proud of you for losing weight but I have lost 16 pounds myself in 24 days! I work out on the Wii Fit System for 15 minutes a day (sometimes two 15 minute sessions) and I eat really healthy stuff and that's how I lost the 16 pounds so far...I have found that losing lots of weight quickly doesn't help me keep it off, but if it's working for you, that's awesome!
Thanks for sharing your tips and meal plan.
Webskitzo from Kelowna, BC on October 02, 2010:
Dude, I really like this Hub. Love how much detail and time you put into this! I need to shed about ten pounds and im stuck on a plateau...im going to give this a whirl and see how she goes =p