The Velocity Diet, Part 3: Lose 10-20 Pounds in 4 Weeks

Now you have an overview of the velocity diet and you're solid on what you need to eat and supplement. You know you need to weight train three times a week, but what do you do? You also need to take walks every day, but how long? At what intensity? I'm going to answer all of your training questions here in the third and final part of the velocity diet. If you missed anything, check out parts 1 and 2 for an overview on the diet and caloric break down.

You know you need to weight train 3 times a week, but what should you do? There's no need to change up your training routine if you are already on a three day split as long as you are involving multiple heavy compound movements. The example on T-Nation has three full body workouts. If you decide to go that route just make sure to involve compounds to hit the major muscle groups like chest, shoulders, back, legs, arms and abs. If you don't know where to start, I've written up a sample program for you.

Day 1
Deadlift 3x8
Dumbbell bench press 3x8
Dumbbell over head press 3x8
Split squats 3x8
Concentration curls 2x10
Dips 2x10
Calf raises 2x10
Knee tucks 2x12

Day 2
Barbell bench press 3x6
Walking lunges 3x12
Dumbbell rows 3x8
Lateral raises 3x10
Tricep push down 2x10
Dumbbell curls 2x8
Seated calf raises 2x15
Leg raises 2x12

Day 3
Push press 3x6
Machine row 3x10
Incline bench press 3x8
Leg press 3x6
Preacher curls 2x10
Skull crusher 2x12
Calf raises 2x15
Weighted crunches 2x8

Now that you have your lifting schedule remember to place an off day between every lifting day and use your creatine and protein mix shake immediately after a workout.

The velocity diet does not call for any intense cardio, but it does require the participant to take a walk every day. Really all we are going for here is some low intensity activity to get you up and moving. Because you are not taking any many calories and very few carbohydrates, your body is not fueled for heavy cardio activities. You may think that by running or doing some other type of intense cardio that you will make the diet work faster. Doing this will only cause you to fail. Stick to the activity required and you will have much better results than someone who tries to push too hard. You could get in your low activity by taking the dog for a long walk or going on a peaceful hike. You could casually shoot hoops with friends or take an easy bike ride. The point is not to get you huffing and puffing and sweaty, just to move around a bit.

That's all there is to it. Now go ahead and get your supplements and get started on that lean, ripped body for summer.