How to Lose 5 Percent Body Fat in 2 Weeks? (Ultimate Guide to Shredding Body Fat Fast)


For various reasons, guys want to get rid of body fat in record time.

Maybe you want to look great in your favorite suit at the wedding in 14 days. Or you want to impress the ladies at your next beach party—whatever the reason. You want to know how to lose 5 percent body fat in 2 weeks. Is that even possible?

To burn fat quickly, you should focus on eating fewer calories while exercising regularly. This will help you burn more calories than you consume, and eventually, you’ll see visible changes in your appearance.

But before we dive into the details, let me tell you something important. It doesn’t matter whether you want to shred body fat fast or not. What matters is that you stick with it long enough until you reach your goal.

That being said, I will explain precisely how we can lower our body fat percentage in 2 weeks, especially for this article.

lifting heavy weights to gain muscle and burn fat

How to Lose 5 Percent Body Fat in 2 Weeks?

Okay, guys, do you want to go extreme? Let’s go hardcore! First off, drastic measures are required to achieve drastic results. While sticking to a healthy, longer-term fitness and diet plan can easily shred 1-2 percent of body fat per month, we need to increase our efforts to burn an impressive 5 percent fat in just two weeks. It’s possible but not easy. We have to make adjustments to our training routine and diet.

Let’s get started!

4 Necessary Things You Should Do To Shred Body Fat Quickly

1- Increase Your Calorie Deficit

Foods that provide enough energy for our bodies without too many calories are called “low-calorie” foods. These include fruits and vegetables, fish (including shellfish), meat, poultry, dairy products, beans, peas, lentils, nuts, seeds, and whole grains.

It is essential to cut the consumption of foods that provide a lot of energy quickly, which include sugar, white flour, and white bread. These foods are present in most pasta, bread, and cereals that we eat today.

I suggest eating these low-calorie foods while following a 16:8 intermittent fasting diet. Keep in mind we need extreme measures in this case, so we can’t consume any alcohol, no sugar, no fried foods, and no dairy products at all.

As the pros say:We have to eat clean.”

Let me put it simply. In that 8-hour window that we eat, we need to count calories. If we want fast results, we need to create a 600-800 calorie deficit per day. With the necessary training we discuss later in this article, we should aim for an intake of 1500-1800 calories per day, depending on our body shape. 

And let’s not forget to drink enough water!


2- Do HIIT-Training (High-Intensity Interval Training)

Let me be crystal clear. We are not just talking about weight loss here. We’ll lose weight during these two weeks, but our primary focus is reducing body fat. We need to train and exercise appropriately if we want to achieve that. The water weight we’ll lose is nice but of less importance.

A 15-minute HIIT workout is more than enough. We will pump up our metabolic rate by performing short and intense HIIT training. That way, we prevent muscle loss, and even after our HIIT workout, our body will continue burning calories. 

Keep in mind that HIIT training can be tough on our bodies. There is a risk of injury performing HIIT. Make sure you’re up to the task.

3- Lift Heavy Weights

Lifting heavy weights is a great way to burn body fat. Again, let’s keep our exercise routine short and intense. Performing drop sets is the way to go. 

Just grab a weight you can do 10-12 reps with. When you finish, immediately get a lighter weight and try a couple more reps. Repeat this 2 more times with even lighter weights, and you finished your drop set.

You should perform 3 supersets per muscle group. Your total workout should be no longer than 45 minutes.

30 minutes of weight training followed by 15 minutes of HIIT. And in that particular order.

PRO-TIP: Perform split workouts. Here is a good example of what your training routine will look like:

  • Day 1- Push Day + HIIT
  • Day 2- Pull Day + HIIT
  • Day 3- Leg Day
  • Day 4- Push Day + HIIT
  • Day 5- Pull Day + HIIT
  • Day 6- Leg Day
  • Day 7- Rest Day.

Then repeat in the second week.

If you divide your workouts this way, your muscle has enough time to rest, heal and grow.

HIIT Training

4- Get Quality Sleep

There are many ways to boost your chances of getting quality shut-eye, including setting up your bedroom environment to help you drift off. But one of the easiest things you can do is go to bed earlier.

In these 2 weeks of intensive training and dieting, you’ll probably have no problem falling asleep at night. Getting your 8 hours of sleep will be easy. You should be nagged by 10 pm.

Many studies have proven that good quality sleep is directly connected with weight- and fat loss, especially in the belly area.

Sleeping well affects the correct functioning of our metabolic processes, so some people eat well but don’t lose any body fat because they don’t get enough rest.

Poor sleep causes increased glucose levels in the blood, leading to high levels of sugar in the bloodstream.

Serotonin levels, regulating hunger, also decrease. That is why it’s essential to identify why you don’t sleep well and take action: stress, anxiety, and a poor diet can be the cause.

There isn’t a better way to burn body fat fast than creating a calorie deficit, HIIT- training, workout routine as described earlier, and sleeping well.

Do this, and you might lose 5% body fat in 2 weeks!

FAQ’S Corner

Do I have to starve myself to burn fat fast?

No way! To get rid of fat quickly, you must create a significant calorie deficiency. Never starve yourself, eat less, and make better food choices than before. It’s also important to recognize the difference between physical and emotional hunger. Physical hunger is gradual and linked to when you last ate. Emotional hunger is caused by stress or worry and is a more abrupt kind of hunger.



Now you know how to burn 5 percent of body fat in 2 weeks. Think of this article as your emergency backup plan in case you really need a short-term result.

However, I would never recommend losing weight or burning fat in record time. It’s better to understand that it’s a process.

By making the necessary lifestyle changes, you can achieve your goals without going crazy and going to these extremes. Losing weight, burning belly fat, gaining lean muscle mass, and just feeling and looking great will automatically be long-term effects.

With that being said. All of the above ways of burning fat work great in general. We just need to make some adjustments to our training and diet.

Have you ever tried to lose body fat in record time?

Please let me know in the comment section below.

Stay Healthy and Strong!

Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.