By Raphael Calzadilla, BA, CPT, ACE, RTS1 eDiets Chief Fitness Pro
www.ediets.com
There is plenty of time to make changes and lose fat. However, it won't happen fast because the human body can only lose up to 2 pounds of fat per week without losing muscle. No worries though. In a short eight weeks, you can lose approximately 12 to 16 pounds of pure body fat.
The formula for losing fat never changes: Maintain consistency with of the nutrition programs, weight train to stimulate the metabolism and perform cardiovascular exercise to burn additional calories. Use this strategy and you will get to your goal.
The designed workout below is to burn lots of calories and to stimulate upper and lower body muscles.
Now let's get to work.
Power Walking
Instruction: Warm-up for five minutes and then power walk for 15 minutes. Generally, a good speed is between 3.5 mph to 4 mph. Immediately go to the next exercise.
Movement:
Power walking is a mix between walking and running. The technique is more like walking, but the idea is to get to speed closer to running. Key Points:
Power walking is a safe, low-impact activity that provides a great workout. It is an activity that can be performed year-round, outside, in the gym or at the mall. Wear comfortable clothing, and most importantly, comfortable walking shoes. Anyone with the approval of their physician may participate in power walking for cardiovascular fitness. 
Barbell Rear Squat
Instruction: Perform two sets of 20 repetitions and wait no longer than 40 seconds between sets. Then, immediately go to the next exercise.
Starting Position:
Place a barbell or broom stick across the back of your shoulders. Be sure it is not resting on your neck. It should be on the highest part of your back. Place feet flat on the floor, shoulder-distance apart. Movement:
Concentrating on the quadriceps, lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor. Slowly return to the starting position. Key Points:
Inhale as you lower your body. Exhale while returning to the starting position. Do not let your knees ride over your toes (you should be able to see your feet at all times). It helps to find a marker on the wall to keep your eye on as you lift and lower. Otherwise, your head may tend to fall forward and your body will follow. Think about sitting back in a chair as you are lowering down. Push off with your heels as you return to the starting position. You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries. 
Dumbbell Incline Chest Press
Instruction: Perform 12 repetitions for two sets and wait no longer than 30 seconds between sets. Then, immediately go to the next exercise.
Starting Position:
Lie on your back on an incline bench with your spine in a neutral position. Hold a dumbbell in each hand at chest level with your elbows at a 90-degree angle facing outward and palms facing forward. If you do not have an incline bench or flat bench, simply lie with your back against the floor and perform a chest press. Movement:
Contracting the chest muscles, press both arms upward above the chest until the arms are fully extended with a slight bend in the elbows. Slowly return to the starting position. Key Points:
Exhale while lifting the weight. Inhale while returning to the starting position. 
The Lunge
Instruction: Perform 15 repetitions for two sets on each leg and wait 60 seconds between sets. Immediately go to the next exercise.
Starting Position:
Stand straight with your feet together. Hold a dumbbell or cans in each hand with your arms down at your sides. Movement:
Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot, slowly returning to the starting position. Alternate the motion with the left leg to complete the set. Key Points:
Inhale while stepping forward. Exhale while returning to the starting position. The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot. You should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less dominant leg first. Discontinue this exercise if you feel any discomfort in your knees. 
Dumbbell Reverse Lat Row
Instruction: Perform two sets of 12 repetitions and immediately go to the next exercise.
Starting Position:
Sit on a bench with your feet close together. Hold a dumbbell in each hand with your arms hanging down at your sides and palms facing one another. Bend your upper body so it is parallel with the floor. Movement:
Contracting the mid to lower back muscles, draw both arms toward your body and turn your wrists so that your palms are facing the ceiling. Keep your elbows tight against the body and stop when your arms are at chest level. Slowly return to the starting position. Key Points:
Exhale while lifting the weight. Inhale while returning to the starting position Perform 15 repetitions and immediately go to the next exercise. 
The Triceps Extension
Instruction: Perform two sets of 12 repetitions and wait no more than 30 seconds between sets.
Starting Position:
Stand with a dumbbell in your right hand and your left hand on your hip. Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position. Do not allow the weight to touch your head or neck area. Movement:
Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back. Contracting the triceps muscles, slowly return to the starting position. Key Points:
Exhale while returning to the starting position. Inhale while lowering the weight. After completing the set on the right side, repeat on the left side. This exercise is not to be performed with large dumbbells. The technique is more important than the weight. You can also perform this exercise while seated on a bench. After completing the Triceps Extension, Immediately go back to power walking for an additional 20 minutes. Make sure to cool down for five minutes after your walk and then stretch for five minutes.
Perform the above routine (weights and cardio) three alternate days per week. In addition, perform the power walking exercise component one additional day with no added weight training.
Prepare for some serious perspiration and a slimmer, tighter, healthier body.
As always, please check with your doctor before beginning any exercise program.
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