Tuesday, October 15, 2013

How to Lose 10 Pounds in a Month

yoga girlDo you want to know how to lose 10 pounds in a month? Follow this simple how-to guide, and the fat will be gone in 30 days.

First of all, if you’re trying to lose this weight in a month, you’re already on the right track. Most people are looking for the quick fix – wanting to lose 10 pounds in a week or even days. While 10 pounds in a week is certainly attainable, the chances of that weight loss being all fat are slim to none.

Lose 10 Pounds in a Month – The Diet

Your nutrition is going to have the biggest impact on reaching your goals. Here are your dietary guidelines:
  • Drink at least 1 gallon of water a day (drink a full glass of water upon waking)
  • 10% of your calories can be “free” calories to prevent over-restriction
  • 1-1.25 grams of protein per pound of lean body mass divided evenly into each meal
  • 5 meals per day spaced evenly every 3 hours (ie 9am, noon, 3pm, 6pm, 9pm)
  • 1 tbsp of Carlson’s Omega 3 Oil per day (essential fatty acids)
  • .5-.75 grams per pound of lean body weight in carbohydrates in your post strength training meal
  • 1 piece of fruit in your first meal of the day on cardio days
  • 10-12 times your body weight in calories (if you have a higher body fat, use the lower number), or for a more accurate calorie intake.
  • Eat green veggies or other low carb, high fiber veggies at every meal (see below for examples)
  • Fill the rest of your calories with healthy fats spaced evenly in all meals except meals with carbohydrates (see below)

Veggie List:

  • Broccoli
  • Cauliflower
  • Asparagus
  • Green Beans
  • Spinach
  • Arugula
  • Mixed Greens
  • Brussels Sprouts
  • Kale
  • Cabbage
  • Lettuce

Meal Outline:

  • Meal 1 – Protein/Carb/Veggie (This is your post workout meal. If you work out later in the day, have your carb meal then.)
  • Meal 2 – Protein/Fat/Veggie
  • Meal 3 – Protein/Fat/Veggie
  • Meal 4 – Protein/Fat/Veggie
  • Meal 5 – Protein/Fat/Veggie
  • Meal 1 – Protein/Fat/Veggie
  • Meal 2 – Protein/Fat/Veggie
  • Meal 3 – Protein/Fat/Veggie
  • Meal 4 – Protein/Fat/Veggie
  • Meal 5 – Protein/Fat/Veggie
Now you just need to find meals to fit into these guidelines. I’ve collected hundreds of healthy recipes from around the web for you to try.
In addition, I also tweet out healthy recipes every day for you to try and incorporate into your diet. You’ll want to make sure you get these, so follow me on twitter by clicking the follow button below.

The Workout

Exercise is going to make it much easier for you to drop those 10 pounds of fat. Here are you workout guidelines:
  • Monday, Wednesday, Friday – Strength training
  • Tuesday, Thursday, Saturday – Either 45 minutes of steady state cardio or 20 minutes of high-intensity interval training
  • Sunday – Rest
There is a lot of room to play here with workout variations. Your weight training needs to be anaerobic in nature. You should be using a good amount of resistance, whether it’s with weights or bodyweight exercises. A very basic strength training week using weights might look like this:
  • Monday – 3 sets of 10 repetitions on each of the following exercises: Bench Press, Barbell Rows, Squats
  • Wednesday – 3 sets of 10 repetitions on each of the following exercises: Incline Press, 1 Arm Dumbbell Rows, Deadlifts
  • Friday – 3 sets of 10 repetitions of each of the following exercises: Overhead Press, Pullups, Good Mornings
***Repeat each week, but continually increase the weight each time, or at least add some reps to each set.
An effective bodyweight strength training month might look like this:
  • Monday – 1 minute pushups, 1 minute pullups, 1 minute squat jumps, rest 1 minute (repeat 5 times)
  • Wednesday – 1 minute burpees, 1 minute box jumps, 1 minute bear crawls, rest 1 minute (repeat 5 times)
  • Friday – 1 minute bodyweight rows, 1 minute dips, 1 minute jumping lunges, rest 1 minute (repeat 5 times)
***Repeat each week, but try to break your previous week’s numbers by getting in more reps each minute.

Your Results

I will tell you that if you follow this plan to a “T”, 10 pounds is a conservative estimate. If you are not already on a diet, or if you have not been exercising lately, you are going to drop quite a bit of water weight. I make this challenge to you – if you make it 30 days following this plan, the hard part is over. Do this for 12-16 weeks, and you will totally transform your body. That’s only 3 months. Think back to what you were doing 3 months ago. Doesn’t seem like that long ago does it? Just think, if you were to have started this plan then, you would be reading this having the body you’ve always wanted.

On a side note, do yourself a favor and pick up a cheap $5 pair of body fat calipers so that you can measure your body fat progress along the way. The scale can play tricks on your mind, but changes in body fat are more linear and consistent, and that’s where real progress is made.

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