Exercise for Weight Loss

How to Lose 10 Pounds Exercise Program

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan – You Are Here
Making the Weight Loss Permanent
Week 2
Week 3
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

While the diet portion of the how to lose 10 pounds in a week program was fairly complex, fortunately the exercise program is very simple.

If you had to choose between finding time to measure out all your food and making sure you are eating the right things or working out, you need to focus on the food first.

With that said, there are two exercise programs: one for those who are following the “How to lose 10 Pounds in a week” program, where you peak for a specific day, and a different program for those who want 10 pounds of permanent weight loss in a month’s time.


How to Lose 10 Pounds in a Week Exercise Plan

If you remember from the science portion of this guide, the key to losing 10 pounds in a week is to deplete as much glycogen as possible from the muscles. The easiest way to do this is actually with a bit of weight training; weight training burns through glycogen extremely quickly. As long as you are eating no carbohydrates, that glycogen you burn off will not be restored.

For the women reading this, if you are thinking that weight training might make you gain weight or make you look bulky, that is not the case. If you are eating the recommended calories from the diet article each day, your body will not have a single calorie to spare to build muscle (each pound of muscle requires about 600 extra calories to build).

Note how many less calories are in a pound of muscle compared to a pound of fat – 600 versus 3500 – this large difference is only partially due to the calorie difference between a gram of protein (4 calories) and a gram of fat (9 calories). The main reason for this 6-fold difference is all the water that that the muscles normally hold – the same water we drop by using up glycogen stores!


The Workout Program

Burning off the glycogen is fairly easy. The only thing I need you to do is about 100 repetitions per muscle group, across 2 work-outs. The sets do not need to be that hard.

If you belong to a gym, this is easy: just use each machine and do 4 sets of 15 repetitions per muscle group (biceps, triceps, shoulders, pull-downs, rows, chest, quads, hamstrings, inner thighs, calves). You need not use a challenging weight; keep the rest periods to less than a minute in between each exercise; your workout should only take an hour.

Repeat this same workout 3 days later; doing 3 sets of 15 instead of 4 sets. These two workouts alone will burn off most of the glycogen from your muscles.

You can of course, train harder than this and use heavier weights, or train a 3rd time that week and do 150 reps per muscle group. This will lead to better results, but it is not necessary. The difference between the two might be the difference between losing say, 9 pounds in a week versus 11 pounds in a week.

If you want to do your own weight training plan make sure it is high volume and hits every muscle group. Getting complete depletion in the first week is key to making this program work. In weeks 2-4 you can switch back over to whatever program you were doing prior to this plan. If you want to know how to lose 10 pounds, know that depletion is key.

If you do not have a gym, do 200 bodyweight squats and 200 push-ups throughout the week (if you can’t do 10 push-ups, do them from your knees or against the wall). This does not even have to be done all at once but rather can be done sporadically throughout the week. It makes no difference whether you do them 30 per day across all 7 days, or 100 per day on 2 days out of the week.

Here is a video demonstrating the squat:


Squat and Push-Up Troubleshooting

You can literally do your squats and push-ups a few reps at a time if you are weak, as long as everything adds up to 200. If you are out of shape or just overweight, bodyweight squats or push-ups will be likely to be too hard.

Do not over-do it in week 1 as it is not necessary to lose the weight and this can lead to injury. If bodyweight squats are hard, sit down in a chair and stand up until you can do good bodyweight squats. If push-ups off the ground are too hard, do them from your knees. If that is to hard, do them against the wall (standing up). The higher you stand up against the wall, the easier they are.

Here is a video demonstrating proper push-up form:


Ab Work and Cardio

Both ab work and cardio are simply the icing on the cake for 1-week weight loss plans. Neither will make a major difference. Extra cardio might burn an extra .5-1 pounds across an entire week, and ab exercises are inconsequential when it comes to calories burned.

Cardio does add up when you diet for a month or more; that .5-1 pounds extra becomes 2-4.5 pounds across a month’s time, and 4-9 pounds across 2 months.


Training Plan for Month Long Weight Loss

The exercise plan for permanently losing 10 pounds in a month is actually quite simple as well. Use the same weight-training plan recommended for the 1-week people; a few full body weight-training workouts a week.

Additionally, you will want to walk for as long as possible (up to an hour) as you can first thing in the morning before eating anything. Nothing too intense is required; a brisk walk is perfect.

I recommend walking first thing in the morning before eating (a cup of coffee is fine) as it is very easy to access fat stores at this time. Insulin is virtually absent from the blood stream at this time (fat is hard to access when insulin is in the bloodstream) and many fatty acids are mobilized while sleeping to provide the body with energy.

That is literally all there is to it for the first week – walk as much as you like each morning and perform the 2-3 full-body weight-training workouts.


Walking? But I Am a Runner!

How to Lose 10 Pounds Fast

Onitsukas are my favorite type of walking shoe; they do not restrict the foot and promote mobility in the joints of the feet when worn over time.

I do not recommend running on this diet plan, at least for the first week (this will change if you go for weeks 2-4).

 

Why? Well, it really comes down to the way metabolism works. Yes, running does burn more calories, but it is more complicated than that.

You see, the body prefers to use fat for energy whenever it can as fat is more efficient fuel source (9 calories per gram). However, the downside to fat is that a significant number of reactions are required to turn fat into energy usable by a muscle cell (the compound known as ATP fuels most muscular contractions).

In other words, tapping into the energy provided by fat is too slow to fuel intense activity. Think of fat like a thick log on a fire; it smokes and provides low amounts of energy for a long period of time. Carbohydrates on the other hand are like kindling; they burn up fast, produce a ton of heat (energy) but do not last long at all.

Fat is just fast enough to fuel a brisk walk. Anything more intense than that and the body has to use glycogen for energy.

In a typical calories in, calories out diet plan, this would be no problem; glycogen would be restored by carbohydrate intake and then you could use it for running. However, for us, we are not eating any carbohydrates during the first week, and we are also burning all of our glycogen via weight training. As a result, there is no glycogen around to fuel running.

Why is this a problem? Wouldn’t the body just burn fat then after glycogen is used up?

I’m glad you asked. The answer is actually no. The body can use protein for energy, and the conversion of protein into ATP is faster than the conversion of fat into energy.

The result? When you try to run with absolutely no glycogen stores left, your body will use as much fat as it can to fuel the endeavor, but inevitably your body will be forced to catabolize some of your muscle tissue in order to get the amino acids its needs to fuel your run.

To simplify for those not following: running on a low-calorie, low-carb diet can cause your body to burn muscle tissue rather than fat for energy. This is undesirable change as less muscle tissue means less calories burned every day. The more muscle you have, the faster your metabolism; losing any of it early will simply slow down fat loss in the long-run.

For the average person, a pound of muscle burns about 10 calories a day simply existing; remembering that a pound of muscle only contains 600 calories and it is pretty clear that you do not want to lose any of it; a pound of muscle pays for itself in terms of fat calories burned every 2 months!

You do not necessarily even need to restrict calories or carbohydrates to lose muscle from running; just look at the physiques of marathon runners: very low muscle content, yet very few marathoners have visible abs. It is best if we just avoid it altogether at least for now.


How to Lose 10 Pounds Exercise Program Conclusion

To sum everything up:

  • Do a few full-body weight training sessions per week to burn off your glycogen stores.
  • If you do not have a gym membership, doing 200 total bodyweight squats and push-ups throughout the week will work (but not be as effective as a gym). You can split this up across all 7 days if you like.
  • For losing 10 permanent pounds in a month, be sure to walk every morning that you can, even if it is only for 20 minutes. Do this before breakfast.
  • For those who just want to lose 10 pounds in a week to peak for a certain day, you already have everything you need. Just follow the diet plan to the letter, do a few full-body workouts and you will be shocked just at how much weight you will lose in a week and how much better you will look and feel!

For those that want to continue their weight loss journey, below I will be covering what we will do differently in Week 2.

 

Lose 10 Pounds Now - Click HereMen – Want to Lose Fat Fast, Regain Your Confidence, and Get Lean Abs?

If you answered that question with a yes, then I strongly recommend checking out the Truth About Abs, the perfect exercise program for men looking to lose body fat.

Men can combine the Truth About Abs exercise plan with the great diet plan you are reading right now to drop body fat without losing any muscle. The best part is that this program still works even if you have never seen your abs before. Whether you’re 20 or 50, this program works. Abs aren’t just for fitness models anymore – Click here to visit Truth About Abs to get started right now!

Posted by Admin - April 23, 2011 at 9:41 pm

Categories: Exercise for Weight Loss   Tags:

Week 2 – How To Lose 10 Pounds in a Month

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2 – You Are Here
Week 3
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

From weeks 2-4, we will be focusing on making those 10 pounds lost in week 1 a permanent weight loss. You will also likely lose 5-6 more pounds over the next 3 weeks of following this plan.

In this part of the diet plan, we will be specifically manipulating our exercise and diet protocols to super-charge weight loss.

Continuing with the diet plan in week 1 for long periods of time does not work. In general, your body does not like to lose fat and will adapt to any diet protocol if followed for too long. We are built for survival (i.e. fat storage) not performance (being lean and healthy).

Additionally, extended periods of no carbohydrates leads to irritability, hunger, fatigue, and poor physical performance.

However, we cannot just load up on carbohydrates all the time. Carbohydrate intake increases insulin levels and insulin prevents fat loss.

Fortunately, there is a there is a way around this: carb-cycling.


Restoring Lost Glycogen

What we will be doing on this week is replenishing some
of our lost glycogen stores. Restoring glycogen serves a few purposes:

  • Helps fuel workouts and repair muscle.
  • Eliminates “brain fog” and fatigue typical of long-term low-carb dieting.
  • Restoring glycogen can boost leptin levels. Leptin is a hormone responsible for telling the brain whether we are full or not. When leptin levels fall (falling leptin levels is typical of both calorie and carbohydrate restriction), you tend to get very hungry.
  • Serves as a psychological break from dieting.

We will start in week two by slowing reintroducing carbohydrates to the diet. As the weeks go by, we will increase carbohydrate intake more and more. There is a specific reason for this and a certain way to which we do this.


Methods for Restoring Lost Glycogen

As mentioned several times earlier, eating carbohydrates spikes insulin, and insulin puts the body in “storage mode”. Fat is not readily available for use as energy when insulin levels are elevated.

As a result, it is important to limit the amount of time we eat carbohydrates to leave open a window for optimal levels of fat burning.

We can do this by dedicating certain days (or even better, certain meals on specific days) to carbohydrate intake. I will be recommending eating a very large, low-fat but high-carb meal.

This works very well because the body has a certain hierarchy when it comes to allotting carbohydrate intake.

The liver’s glycogen is restored first, as the liver regulates blood sugar levels and supplies the brain with glucose.

After the liver is full of glycogen, carbohydrate intake is then used to restore muscle glycogen.

If all glycogen stores are full, carbohydrates are converted into fat.

As a result, all that we have to do is eat carbohydrates when glycogen stores are empty, and the body will be eager to shuttle it to the liver and muscle tissue. This will make us feel better and let us exercise with more intensity, protects us from muscle tissue loss, all without risk of fat gain.


The Week 2 Diet Schedule

I am aware that different types of people will be reading this guide. Some of you will just want to diet and minimize exercise, whereas others like to train hard in the gym with weights, and others consider themselves to be runners.

As a result, there are two plans: one for those who just want to lose 10 pounds in a month and those who want to work out, protect their muscle, improve their running capacity, or otherwise have more lofty goals aside from pure weight loss.


For those who want to minimize exercise:

Day 1: Same Diet As Week 1
Day 2: Moderate-Carb Day; see below for details
Day 3: Weight Training; Same Diet As Week 1
Day 4: Same Diet As Week 1
Day 5: Same Diet As Week 1
Day 6: Moderate-Carb Day; see below for details
Day 7: Weight Training; Same Diet as Week 1

For the most part, we will still follow the diet plan from week 1, and you will try to do as many early-morning walks as you can throughout the week. If you are not making your own exercise plan, perform the same simple full-body training plan you did during week 1.

On the two moderate carb days, the prescription is simple. You will eat the same diet as week 1 except:

  • Females add in .5 grams of carbs extra for each pound of bodyweight. For example, a 120-pound female will eat 110g of carb on moderate carb days (50 from the original diet + 120 pounds * .5g of carbs per pound bodyweight).
  • Males add in .75 grams of carbs extra for each pound of bodyeight. For example, a 200-pound male will eat 200 grams of carbs on moderate carb days (50 from the original diet + 200 pounds * .5g of carbs per pound bodyweight).


For Those That Lift Weights or Run

Day 1: Moderate-Carb Day; see below for details
Day 2: Workout; Same Diet as Week 1
Day 3: Same Diet As Week 1
Day 4: Moderate-Carb Day; see below for details
Day 5: Workout; Same Diet as Week 1
Day 6: Moderate-Carb Day; see below for details
Day 7: Workout; Same Diet as Week 1

If you hit the gym more seriously than the average person, you will want to work out 3 times per week and increase your carbohydrate intake a bit higher. Here is what I recommend:

  • Females: add in .75g-1g carbs per pound bodyweight to your exact diet from week one. Women who train hard (i.e. run fast, lift weights) will want to use 1g, everyone else use .75g.

For example, the average 130-pound female will eat ~150g of carbs on moderate carb days (50g carbs from original diet plan + .75 * 130).

  • Males: add in 1g-1.5g carbs per pound bodyweight to your exact diet from week one. Men who train hard (i.e. run fast, lift weights seriously) will want to use 1.5g of carbs; everyone else will use 1 gram.

For example, the average 200-pound male will eat 250g of carbs on moderate carb days (50g carbs from original diet + 1g * 200).

If you are a runner and were unable to cope with the lack of running in week 1, you can rejoice as well. While it is not my favorite activity for improving body composition, you can run on the mornings AFTER you eat a carbohydrate meal.

The carbohydrate meal will restore muscle glycogen so you can run without a high risk of catabolizing muscle tissue.

Those that want to perform weight training (my preferred vehicle for body composition change) will find the workout following their high-carb day will be much improved and your strength levels will be much higher.

Contrary to popular belief, you do not want to be loading up on carbs after your workout when your primary goal is fat loss but rather before the workout, at least in this phase. A lot of people have the mistaken idea that right after weight training your muscles are more likely to soak up glycogen.

While this is true, remember that we are in a depleted state for most of this diet. When you are in a depleted state, your muscles will always soak up extra carbohydrate first – weight training is not required. By eating carbs the day before a tough workout, you will go into the workout with your muscles full of glycogen. This will improve your strength and the quality of your workout significantly.

As always, you can go for a walk as often as you like on any day to improve fat loss. If you walk daily you may even lose more than 10 pounds in a month.

Note: The difference between the two genders is simply due to the fact that men possess more muscle than women, and muscle tissue holds glycogen.


The Carbohydrate Meal – How to Lose 10 Pounds Fast

Lose 10 Pounds in a Week

Nutrition gurus typically recommend carbs for after the workout. However, for us, since we are eating carbs in a glycogen-depleted state, these carbs will go right to the liver and muscle tissue and provide energy for a great workout the next day.

For the actual moderate carb days themselves, what you will want to do is eat most of those extra carbohydrates as a starch (i.e. rice, bread, oats, grains, etc) and do so at night.

With the same meal, you will want to have a solid protein source and most importantly, minimize fat intake during that meal. You will have to get your fat in earlier in the day. Your protein intake will remain the same

As a result, your meal plan for the day will include a low-carb but moderate fat breakfast and lunch (eggs, nuts, oils, meats, and plenty of vegetables). You might eat eggs and spinach for breakfast and a grilled-chicken caesar salad for lunch.

Your nighttime meal will just be carbs and protein. A sample meal might include grilled chicken breast and steamed broccoli over rice with a little bit of teriyaki sauce and a few pieces of fruit on the side.

I encourage you to create something that tastes good and prepare this meal yourself. Something like the meal above will give you a little bit of sweetness and help you keep your sanity without wrecking your diet or health.

If you have trouble getting in all those carbs at one meal, eat in the early PM and then a second portion later in the evening. Eating at night will not “make you fat” when you are completely depleted.


Common Questions – How to Lose 10 Pounds Week 2

What do I do on work-out days?

For this part of the program, you can do whatever you like. If you like to lift weights; perform whatever split you want. Just make sure each muscle group gets hit at least 1 time throughout the week. You should be feeling pretty good the day after your carbohydrate days.

If you prefer to run (which I do not recommend but I will not try and stop you), do so on the mornings after your moderate carbohydrate days. If you are some sort of marathon runner, try to limit your run to an hour in length, at least for now.

If you do not like to do much of anything, follow the 2-carb-days-a-week plan and just do some full-body weight training on each of the two days, just like we did in week 1.

Just remember that if you want to eat follow the higher carb plan and lose 10 pounds fast, you need to train hard. If you just play around in the gym or go for a casual jog, stick to the 2-days of carbs and the lower added carbs.

Everyone that is serious about successfully learning how to lose 10 pounds in a month (or even more than that) should make an effort to walk every morning.

So I am just adding the carbohydrates to my week 1 plan?

Yes. You will eat exactly what you ate in week one, except on the moderate carb days you will add in extra carbohydrates. You do not take anything out (just yet anyway).

Won’t that add extra calories to the plan?

Yes, but if you want to diet for longer than a week this is necessary to prevent your metabolism and workout quality from completely tanking.

While you will not be in a significant caloric deficit on the days when you add the carbs in, you will be revving up your metabolism and giving yourself the psychological break needed to maintain a longer-term diet.


How To Lose 10 Pounds Week 2 Conclusion

You now have the exact Week 2 plan for losing 10 pounds in a month. In week 3, we will tweak the plan a little further in order to maintain this rapid level of fat loss.

 

Lose 10 Pounds Now - Click HereMen – Want to Lose Fat Fast, Regain Your Confidence, and Get Lean Abs?

If you answered that question with a yes, then I strongly recommend checking out the Truth About Abs, the perfect exercise program for men looking to lose body fat.

Men can combine the Truth About Abs exercise plan with the great diet plan you are reading right now to drop body fat without losing any muscle. The best part is that this program still works even if you have never seen your abs before. Whether you’re 20 or 50, this program works. Abs aren’t just for fitness models anymore – Click here to visit Truth About Abs to get started right now!

Posted by Admin -  at 8:28 pm

Categories: Diet Supplements, Diets, Exercise for Weight Loss   Tags:

Week 4 – How to Lose 10 Pounds in a Month

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2
Week 3
Week 4 – You Are Here
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

By this point, we are looking at the final week of our how to lose 10 pounds in a month weight loss plan. In week 3, we added in our first high carbohydrate day, and in week 4 we will be modifying the diet further, and we will be making a more significant split between the “low-activity” and “high-activity” groups.


Low-Activity Group

If you are planning on following the group which seeks to minimize the amount of exercise necessary to lose 10 pounds in a month, then for week 4 you will simply follow the exact same plan as week 3 once again. There is no need to increase carbohydrate intake further than what is recommended in week 3 if you do not plan on exercising much.


High-Activity Group

For those that are exercising more seriously, then we will further increase carbohydrate intake (and reduce fat intake) in week 4. Here is the plan:

Day 1: Work-out Day; Moderate Carb Day (same as from week 2)
Day 2: Work-out Day; Same diet as Week 1
Day 3: High-Carb Day
Day 4: Work-out Day*; Moderate Carb Day
Day 5: Work-out Day*; Same Diet as Week 1
Day 6: High-Carb Day
Day 7: Work-out Day, Same diet as Week 1

*Like in week 3, you will want to train lower body one day and upper body the other day. This will help re-deplete glycogen from the muscle cells.

The numbers you use for each day will be the same as we used in Week 2 and 3. The frequency of each day simply has changed.

In the fourth week, we will have 2 high carb days, 2 moderate carb days, and only 3 low-carb days. We will now work-out 5 times for this week. You should be able to handle 5 work-outs during this week given the high amount of carbs I am recommending to that you consume.

For workouts, you can follow whatever you would like, whether it be a bodybuilding split, running, a strength training program, or an even mix. It all depends on your goals.

  • If you want to build muscle (i.e. goal is to look like a fitness model or bodybuilder), I would recommend weight training on all 5 days. There are a lot of viable ways you could set this up. For example, you could do a body-part split on all 5 days, training your biggest weakness (or the muscles you want to build up the most) on the day after your high-carb day. Alternatively, you could do 2x upper body workouts and 2x lower body workouts, dedicating your 5th workout to your weakest body part. The possibilities are endless.
  • If you like to run 5ks and maybe the occasional marathon, I would recommend running 3 days per week, with a long run on both days following your high-carb day, and one more intense, shorter run (perhaps a sprint session even) following one of your medium carbohydrate days.
  • If you are just an average person who wants to be in shape and look good at the same time, I recommend 3 weight training days per week and 2 sprint sessions (i.e. doing 12 200-meter sprints on a track with 2-minutes rest in between each sprint). This is of course assuming you are healthy and fit enough to sprint!


Weight Fluctuations

Fairly high weight fluctuations are to be expected when carb-cycling. The morning after a high carb day, you can expect to be anywhere from 3-10 pounds heavier (depending on size) than on the morning after a low-carb day.

If you followed the how to lose 10 pounds in a week program, you probably were able to lose 6-14 pounds in a week (depending on your size; a 130-lb female will be on the lower end of that range and a 260-lb male will be on the higher end).

However, you probably noticed that you regained about 2/3 of whatever weight you lost after your first high carb day in week 3.

This is completely normal. Remember that glycogen forces us to hold a lot of water, so when you carb up, you will retain a lot of water in the muscles. Retaining water in the muscles is actually great for performance; fully hydrated muscles are simply stronger and perform better than muscles depleted of water and glycogen.

The only thing we are looking for is that the weight is going down on a weekly or bi-weekly basis; not necessarily from one day ot the next.

Note: Be sure to drink plenty of water when carb-cycling (at least 64 oz/2 liters a day; preferably more if you weigh 175 pounds or more). You will need a lot of water flow to deal with the constant cycling in and out of muscle glycogen.


Expected Results

Even after the carb re-load, after going through the 4-week program, you should be down anywhere from 5-20 pounds from where we started at. It really depends on how well you stuck to the program.

This depends of course on a lot of factors:

  • Your starting weight – heavier people will lose more weight.
  • Your gender – males will lose more weight than females.
  • Your activity levels – If you followed the “high exercise” plan you will lose more body fat than those who followed the low-exercise plan.
  • The amount of walking you did – Walking an hour a day, 4x per week could lead to an extra 2-8 pound weight loss (depending on body weight) over the course of the month.


Troubleshooting – When the How to Lose 10 Pounds Fast Program Fails

If you did not get the results you expected, you need to first consider the factors above.

For example, if you are a fairly light female, did the bare minimum of exercise, and did no walking, odds are you will only lose about 5 pounds over the course of the month. For someone going from 130 to 125 pounds, this still represents a 3-4% change in body mass, which is quite significant.

With that in mind, if you still did not get the results you were expecting, 99% of the time it is because of one of the factors:

  • You did absolutely no exercise – you at least should do 2x 30 minute workouts each week at a bare minimum for best results.
  • You did not stick to the diet plan (making modifications as you saw fit)
  • You did not measure your food properly (you cannot eyeball measurements)
  • You used faulty nutrition facts (things like restaurant nutrition facts are almost never accurate)
  • You added in calories somewhere (drinks, sauces, eating out, condiments, oils used in cooking)

The diet itself is definitely not broken. I have used it with hundreds of people before and everyone, without exception, has gotten great results.


About Hypothyroidism

One thing that irritates me is when people fail to lose weight and are extremely quick to blame it on hypothyroidism. For 99% of the population, things like “thyroid problems” and other factors which might slow metabolism (such as age) are not barriers to weight loss. Most modern thyroid problems are caused by being overweight and doing absolutely no exercise.

I have had a client who was:

- Diagnosed with hypothyroidism
- Over 50 years old
- Female
- 150 pounds
- No real weight training experience

..follow a plan similar to the one laid out on this site and she was still able to lose 20 pounds over 12 weeks, with 10 pounds being in the first month.

I recognize that there are a few people out there with legitimate thyroid disease issues and weight loss for this population may stall. I am not suggesting that you stop the usage of any medication prescribed by your doctor either. This is a conversation for you and your doctor.

My point is that if you try out this diet plan and it does not work for you, you need to first ask yourself if you did everything right. For most of you, if you do not get the results you are hoping for, you simply did not follow the plan. If you did everything perfectly but were still unable to lose any weight, then you might want to ask your doctor for a thyroid test.

However, thyroid medication is not a magic bullet for weight loss. Hypothyroid medication use is at an all-time high in the USA but so is obesity. This is not a coincidence.


Week 4 How to Lose 10 Pounds Fast Conclusion

Congratulations on your weight loss! This marks the end of our 4-week program designed to get you to lose 10 pounds fast!

Up next, I will be discussing what you can do from here to either lose more weight or maintain your weight loss.

I will also be going over some great dieting resources and tips which you can use to further enhance your weight loss and stay true to your diet plan!

 

Lose 10 Pounds Now - Click HereMen – Want to Lose Fat Fast, Regain Your Confidence, and Get Lean Abs?

If you answered that question with a yes, then I strongly recommend checking out the Truth About Abs, the perfect exercise program for men looking to lose body fat.

Men can combine the Truth About Abs exercise plan with the great diet plan you are reading right now to drop body fat without losing any muscle. The best part is that this program still works even if you have never seen your abs before. Whether you’re 20 or 50, this program works. Abs aren’t just for fitness models anymore – Click here to visit Truth About Abs to get started right now!

Posted by Admin - April 22, 2011 at 11:59 pm

Categories: Diet Supplements, Diets, Exercise for Weight Loss   Tags:

Dieting Resources and Tips – Lose 10 Pounds

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2
Week 3
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources – You Are Here

In this article, I will be covering everything that did not fit into the other articles, including dieting tips, exercise programs, supplements, and other dieting resources.


Dieting Tips – How to Lose 10 Pounds

In this section, I wanted to cover absolutely the most important thing to being successful on a dieting: how to stick to the plan.

The diet plan provided for you here will work as well as (or better than) any diet you have ever tried before, especially if you decide to continue with it and lose even more than 10 pounds.

However, if you veer off the course and eat foods you are not supposed to, then you will not lose any weight. We all recognize this simple truth yet it can be extremely hard to stick to a diet plan.


Finding Motivation

I cannot provide motivation for you, but in the next few paragraphs, I will reveal the only way to motivate yourself. There is one simple truth you need to recognize, and once are able to know and accept that, you will not need motivation to diet (or motivation to do anything) ever again – you will simply accept it as is.

The most important thing to accept (not only for dieting success but life-long satisfaction) is that the only point in time that ever matters is right now. To take it a step further, time is only a constraint that you should relinquish.

Everything that has ever or will ever happen to us happens in the present. Nothing happens in the future but rather a distant present.

The main point is that the past will continue to repeat itself until you make an active change in the present. Do not wait to start your diet until Monday, or next week, or next month – start it now. Why wait?

Everything happens in the now. If at any point your mind drifts to the past, whether you are thinking about failed diets, failed relationships, or even something simple like really good food you have eaten before, you are liable to go off your diet.

When you are thinking about the future, it is far too easy to assume that the future will somehow bring happiness, and allow your mind to wander too far from the now. The future may indeed be better, but only if you keep your mind present and make the active changes you need to in your life.

Am I suggesting that you never think about the past or the future? Of course not, but whenever you are in a situation where you think you might cheat on your diet or “need motivation”, you need to stay grounded in the present. Being “deep in thought” is truly akin to falling asleep or letting your guard down – we all fall off our diets when we let our minds wander.

For more information on this practice, I recommend reading Eckhart Tolle’s The Power of Now.


When The Now Fails

While internal factors (such as recognizing the importance of the now) are important for long-term dieting success, sometimes things happen in life (i.e. stress, tragedies), you go to event where you will be around a lot of good food, or we just get really hungry and thinking becomes hard.

For these cases, it is a good idea to have a few tricks up your sleeve. Here are some things you can try:

  • Diet sodas are excellent for calming down a sweet tooth. Sure, they may not be the healthiest things in the world to drink on a daily basis, but neither is pigging out on a box of donuts. Throwing back 32 oz of diet soda will not make you gain weight but will make you really full and fulfill a sweet tooth.
  • Eat a high fiber diet and supplement with psyllium husk. Psyllium husk (the same powder in Metamucil) is very cheap and extremely filling. If you are still hungry at the end of a meal, take a few games of psyllium husk and within a few minutes you will get a lot less hungry.
  • Take a protein powder and eat a high-protein diet in general. Protein is highly thermogenic (i.e. burns a lot of calories) and a high-protein diet spares muscle in times of calorie deficit.
  • Drink plenty of water. Water intake will actually keep bloating down, keep your scale weight more accurate, reduce hunger, and particularly reduce energy crashes. Staying well-hydrated can significantly reduce the afternoon crash many people experience, especially when dieting.
  • Go to bed. Your mind tends to wander at night and lets its guard down. It is very hard to stay present, motivated, and on track late at night. Go to bed and you dodge many opportunities to ruin your diet.

Exercise Resources

Teaching someone how to exercise is well-beyond the scope of this series of articles. You can simply walk every day and follow the diet and you will still lose weight.

However, if you are new to the gym, are not getting the results you want, or want to take your training to the next level, then I recommend the following programs:

 

Lose 10 Pounds Quick - Click Here!For Women Looking to Lose Weight: For women looking to lose weight, I recommend the Fat Burning Furnace exercise program. This program is geared towards women who have limited weight-training experience (or none at all) who would like to drop body fat quickly but only have a limited amount of time they can spare for exercise.

This program has two major perks: it is great for someone who has little or no experience with weight training (it is not intimidating at all to get started with), and it is really time efficient. You can rest assured this program won’t be overwhelming or too time consuming, yet still remains effective.

Click here to get started with Fat Burning Furnace.

 

Lose 10 Pounds Now - Click HereFor Men Looking for Lean Abs or Women Looking to Get A Flat Stomach:

For men who don’t want to just lose weight but who also want a lean, defined look, or for women who have a little more exercise experience and are not looking to just lose weight but get the perfect bikini body, I recommend The Truth About Abs program.

This program again is for men and women who want the perfect beach physique. It is a great workout for men of all exercise backgrounds and women who already have some gym experience.

Click here to get started with The Truth About Abs.

 

 

For Men Who Want to Build Slabs of Muscle Mass Without Gaining Body Fat

If you’ve followed my program and leaned out and are ready to build some muscle, or simply want to know how to build muscle without gaining any body fat, I will be recommending a follow-up program soon – stay tuned.

 


How to Lose 10 Pounds Conclusion

You now know exactly what is necessary to get the results you have always wanted. Follow the plan laid out for you, stay present, learn to exercise, and stick to the diet.

If you can do these things, losing weight will no longer be a problem for you.

 

Lose 10 Pounds Now - Click HereMen – Want to Lose Fat Fast, Regain Your Confidence, and Get Lean Abs?

If you answered that question with a yes, then I strongly recommend checking out the Truth About Abs, the perfect exercise program for men looking to lose body fat.

Men can combine the Truth About Abs exercise plan with the great diet plan you are reading right now to drop body fat without losing any muscle. The best part is that this program still works even if you have never seen your abs before. Whether you’re 20 or 50, this program works. Abs aren’t just for fitness models anymore – Click here to visit Truth About Abs to get started right now!

Posted by Admin - April 21, 2011 at 10:58 pm

Categories: Diet Supplements, Diets, Exercise for Weight Loss   Tags:

WEIGHT Loss Techniques UNCOVERED

This alternative will shell out off every single day for the rest of your existence. As you get pleasure from a lowered entire body unwanted fat, high power amounts, a lot more cellular and your perfect system fat you will feel your self-confidence and well being dramatically boost. Get started to develop the behavior that will increase your enjoyment and top quality of life currently! I am extremely assured in that you can make this a component of your lifestyle and that you can:

Cardiovascular Schooling (Functioning out your heart – and burning calories by moving your body ex: walking, jogging, swimming, aerobics…things that make you sweat),

Weight Loss Hints

Try out to prevent large GI foods GI stands for glycemic index. These are foods that have greater amounts of blood glucose, which improve insulin when consumed. Why do you want to remain absent from these carbohydrates simply because these are the ones that make the excessive fat that you don’t want in the initially spot. Examples of these carbohydrates are most cereals, white bread, potatoes, rice, refined sugar and refined starch like cake some muffins, pastries, pancakes, and donuts etc.

Keep away from saturated and and trans-fats.Trans fats are in essence solidified oils. These are determined in most snack meals. But you do want beneficial fats and these are poly and mono unsaturated fats like in fish and peanuts you can also purchase flaxseed oil which is a good supply and you can cook with it.

Drinking water: Weight Reduction Miracle

You desire h2o for your human body to melt away weight. Without having h2o, your kidneys can’t do their position correctly and your liver should pitch in to aid. Whereas assisting the kidneys, your liver can’t burn unwanted fat so some of it that is regularly applied as fuel is stored in your system instead. Consuming much more drinking water assists the liver get back again to its own task of turning body fat into fuel.

Your system demands h2o considering it’s 60 percent h2o. But if you don’t drink enough, your entire body thinks it’s in danger and tries to hold onto all the drinking water it can get. The drinking water is stored among the cells and shows up as extra body weight. Your feet, legs and fingers may well even swell up. When your human body will get adequate water, the saved h2o is released.

Kettlebell Body weight Reduction

All evidence factors to the reality that if you want to blast body fat and reduce it rapid, you need to incorporate some form of weight instruction into your weekly working out plans. Up right until now, you both had to fork over significant dough to a sports activities facility or invest in ritzy exercise products that usually looked like a collision had occurred amongst a group of Olympic archers. Effectively, kettlebell excess fat loss is the answer to the dilemma. Kettlebell fat reduction provides the outcome you’d count on from weights and barbells and yet they don’t expense much and can fit them in in pretty modest of the way areas.

A kettlebell is like a cannonball with a tea kettle take care of caught on it. In reality it seems like a black tea kettle albeit a rather hefty one particular. The Russians manufactured kettlebells for fat loss to train their ideal body weight lifters so they are fantastic for professional human body builders or people of us who have by no means even done a jumping jack prior to. Kettlebells for bodyweight reduction can be put to use to give you perfectly defined muscles or potentially you are schooling for a activity. Kettlebell weight loss can increase your versatility and create up your core. Golfers use them to grow the power of their grip. Dieters use them to build excess fat burning lean muscle mass. Do you want to have a cut glimpse? Use kettlebell excess fat loss. Kettlebell excess weight loss will cultivate your endurance no make any difference what sport or activity you engage in.

Posted by Admin -  at 10:23 pm

Categories: Exercise for Weight Loss   Tags:

Type Patch Weight Loss – Leading 5 Problems Answered

Kind Patch Pounds Loss is somewhat unique in that it is not taken orally but instead applied right to the skin. The ingredients in Sort Patch Fat Loss are then straight away absorbed and taken into the blood stream the place they can have an influence correct absent.
Conversely any oral capsules have to pass by the belly, liver, and digestive tract in advance of they can at any time achieve that point and by then they have lost 95 percent of their effectiveness due to digestive enzymes and processes. Form Patch Fat Loss is then the most powerful pounds loss treatment on the market these days.

Metabolife® Excess weight Loss Business

When paying for any weight loss solution, it is important to do your research. Countless consumers are exchanging their opinions about MetaboLife on DietBlogTalk.com

MetaboLife® has designed a two-stage method to body weight reduction. Consumers are supposedly ready to locate their place within just these two phases so that they can select the MetaboLife® product that is precisely perfect for their pounds loss wants. These kinds of customizing potential is attractive in a industry that typically provides catch-all supplements that will supposedly do the job for any one and most people.

The Danger of Low Calorie Eating plans: How To Keep clear of The Yo-Yo Diet

Yet, very low calorie diets carry lots of well-being risks, and like most diets, have a 95% failure price. When you go on a low calorie diet regime, you’re most possible to endure from the “starvation response”. This is when your entire body realizes that it’s not getting enough power, and starts to preserve its supply of fat by burning fewer calories. In addition, when you decrease the amount of calories you consume, your brain gets signals to eat additional,your appetite is stimulated and you have emotions of hunger and deprivation.

Even though lower calorie diets can end result in body weight loss in the first few weeks and months of starting up the diet program, the bulk of the weight lost is not excess fat. This is for the reason that low calorie diet programs do not provide enough power to fuel the body’s essential functions such as breathing, circulation, and digestion and so forth. In buy to provide the fuel to hold alone alive, the human body breaks down muscle tissue, which is conveniently convertible into glucose, and is easier to entry and break down into power than extra fat.

Dieting Body weight Reduction Ideas

Tons of people experience pressured to reduce bodyweight and try diverse styles of diets. But if you definitely require to shed bodyweight, increasing your eating habits and working out will assist you a lot more than any eating habits.

Unhealthy Dieting, in particular intense food-consumption reduction and fast pounds reduction, can have the following side results:

Posted by Admin -  at 10:11 pm

Categories: Exercise for Weight Loss   Tags: , ,

Swiftly Excess Fat Loss Tricks

What the excess weight reduction authorities say is that nevertheless persons have robust resolve to reduction excess fat but they fail to get appropriate action they lead sedentary kind of way of life.

Consuming h2o is one particular of the initial rapid bodyweight loss tricks that you must spend awareness to. This is mainly because this trick is easy to implement and can be super effective. Drinking water functions as solvent for a lot of vitamins and minerals in the entire body it also carry nutrients and wastes out of the cells this sort of that the body functions properly.

Very low Calorie Excess fat Loss

Latest info about the Minimal Calorie Weight Loss is not usually the easiest factor to locate. The good thing is, this report incorporates the recent Low Calorie Excess weight Reduction information offered.

It would seem like new information is discovered about anything each and every day. And the subject of pounds reduction is no exception. Hold reading through to get extra fresh news about Very low Calorie Excess fat Loss.

Low Carb Bodyweight Loss

If you have been checking the information and facts about losing fat quick or diet varieties you likely heard about the Atkins eating habits. Reduced carb dieting attained the recognition mainly because of Dr Robert Atkins researches and announcements. But is low carb body weight reduction safe and sound and straightforward approach really worth to attempt?

Let’s look at how it functions. Reduced carb diet plan implies reducing the intake of solutions and meals that contains high stage of carbohydrates. There are extensive vary of them so you have to be prepared to be emotionally sturdy but it’s like that with every last diet plan.

Pounds Loss Meal Programs

two. It must consequence if excessive fat reduction, not muscle reduction. Muscle is precious and you never ever want to lose any. In reality you want to be ready to mature muscle, specially as you get older. Regrettably, most diets consequence in sizable muscle reduction and this is a negative way to weigh much less. (The worst way is to get definitely ill.)

5. It should be sustainable through a lifetime. It can’t be a restrictive diet plan, one particular that keeps you away from foods you genuinely have to have.

Posted by Admin - April 8, 2011 at 3:55 am

Categories: Exercise for Weight Loss   Tags: , ,

Healthier Pounds Reduction Calculator

Previous to settling on a specific pounds loss method, you ought to be familiar with what is anticipated of you and what benchmarks you can expect whilst following the method. For instance, if you only require to get rid of a handful of kilos and want to get them off in a hurry, don’t choose a diet program system that relies on very long expression life-style changes to complete the weight loss. If you detest counting calories, don’t pick a eating plan that measures portions and has rigid pointers to follow.

Your weight reduction system need to include fair and doable recognition of your recent excess weight, your ideal rate of reduction, the deadlines you need to have to meet and your target price. Be realistic about how swiftly you can drop excess weight. For instance, a 40 pound reduction in two weeks is hugely unlikely, no matter what diet you observe. Although environment your targets, think about lifestyle targets as well as excess fat reduction objectives. The body weight targets you set and the lifestyle alterations you want to apply will need to work in tandem to aid you attain your desired level of body weight and fitness.

Well being -Excess weight Reduction Strategies

two) things strengthening: Muscle strengthening is necessary for body weight reduction. By working out with excess fat you will deliver your metabolic process hike. Meaning that, when you are lying on a couch or sitting down your human body cede be sparkling extra calories not having you struggle next to nothing.

three) Limiting the starchy meals: Food like potatoes, rice, bread and pasta are good to give you heading. When your eating routine is compose of to lots of of these meals the system will deposit the haphazard calories as unwanted fat. Specifically if their is a lack of exercise.

Fishing for Pounds Loss!

Born in a tiny fishing village, my diet program has been blessed with a significant resource of fish. The fishermen have generally inspired me, in a silent way. I cherished to see their bare muscular bodies, their bulging forearms and their slim waistlines. Most of them had 6 pack abs. Even as a 7 yr outdated, I advised myself I needed that sort of a system someday. Foolish me… I would inform my mother when I obtained back household, “I want to be a fisherman!”

Almost 20 many years later on, I can nonetheless relive these early early morning recollections. They are so alive, like the winter chill of the mornings.

These Critical Nutritious Eating Strategies for Body weight Reduction Melt Off The Kilos Rapidly!

Learning to have healthy eating routines is an individual thing that will absolutely develop into an advantage for you. Not only does it switch how your entire body seems and feels, but it also lets other folks know that you are the type of person who can take your deliver the results seriously. Your well being ought to be at the high of your priority record. How you get treatment of your physique currently will make all the difference when you are wanting into the mirror 10 years from now.

Applying nutritious consuming behavior to your schedule can be hard at to start with. But I assure you that once you reap its features you won’t go back again to your previous ways actually once more. Get started off your healthy consuming diet for fat loss by cutting out speedy meals and junk meals from your daily meals thoroughly. Purely accomplishing this will improve your body’s chemistry totally. You can substitute your standard quick meals and junk meals diet with an maximize in fruits and greens to make you shed off those unwanted lbs.

Posted by Admin -  at 3:43 am

Categories: Exercise for Weight Loss   Tags: , ,

Excess fat Reduction Diet Regime

The greatest way to restrict meals intake is to eat only when hunger strikes, and in performing so, by taking only small meals. If an individual is applied to consuming 3 slices of bread, cutting it down to one, as a starter, would be a great concept.

By cutting down the amount of food intake, but taking it additional commonly, the particular person would not come to feel that he or she is hungry due to the fact they are nonetheless ingesting food when have to have, even though at an amount which is considerably healthier.

Four Recommendations To Opt for The Most Useful Fat Loss Pills

In purchase to select the most powerful body weight reduction supplements, it is very vital that you go through some merchandise testimonials. This will aid you to make positive that you will be finding the Best Dietary Supplements. In point, you will desire to do some research previous to you make a decision to acquire a merchandise. You are in fact undertaking your exploration when you are studying these testimonials.

When you get the items, it is particularly very important that you obtain them from the official web-sites. As a make any difference of truth, there are a whole lot of fake services. This is why you have to invest in from the official internet sites of the items. You do not want to consider any danger. And you are in fact risking your individual well-being if you use fake products and solutions.

“WEIGHT Loss Techniques UNCOVERED”

I can not inform you how countless occasions I have heard that query from men and women waiting to listen to the “magic” answer…

How do I reply this sort of a question from a person waiting for me to inform them to get the magic pill that will burn up excessive fat while they sleep. That magic capsule does not exist, and if it did it, it is most very likely to contribute to so countless undesired aspect-results that it would be swiftly pulled off the shelves – but not prior to undertaking considerable harm.

Applying Hypnosis for Fat Reduction

It ought to be mentioned that the hardest diet regime to abide by was Atkins, followed by the Ornish Diet, but according to the authors of the review, “no single eating plan made satisfactory adherence rates.” Hypnosis has been identified as a each a method for supporting individuals to adhere to their diets, and for re-training the thoughts to “think” like a lean particular person, in order to be in a position to give up dieting wholly and to develop healthful consuming routines that parallel the consuming behavior of lean people.

That staying mentioned, wild and exaggerated claims abound regarding hypnosis as it a single of the extra attractive approaches dangled in advance of the eyes of those who are hungry for a seemingly effortless remedy to a complex challenge.

Posted by Admin -  at 3:33 am

Categories: Exercise for Weight Loss   Tags: ,

Yoga for Excess weight Loss

Obesity is a needed evil that has gripped modern society and it has quite a few adverse affects on the system and is capable of causing life threatening disorders like cancer and diabetes and higher blood stress. Hence, the key agenda of the overweight people is to lose body weight and at current there are scores of excess fat loss products and solutions on the market in the marketplace like eating plan pills, eating plan foods and drinks and many others. and they are marketed so nicely that most men and women lured by the prospect of obtaining short body weight reduction indulge into investing on these merchandise. Consequently it is in a position to address the difficulties of obesity far even more appropriately than numerous other excess fat reduction applications. It makes certain a good effects on the physique and the soul and is a single of the very number of bodyweight loss programs which have no damaging results on the human body and its organs. This is for the reason that yoga normally requires into account the actuality that apart from excessive consumption of meals, excessive weight accumulation in the body can also be a outcome of numerous other psychological components like nervousness, depression and stress.

There are several signifies by which yoga can assist body weight reduction. It is made up of several work out regimens like the ‘sun salutation’ which is pretty valuable for the peace of thoughts and for the lungs as perfectly and 24 sun salutations in a day at the price of four rounds in a moment have to have to be followed for greatest results. The yoga is abundant in quite a few ‘asanas’ which are exceptionally vital for enabling the reduction of body body weight and body fat burning close to the arms and legs are facilitated by the swinging lotus pose, tree pose, hero pose and so forth. the ‘pranayama’ is very favorite as it is incredibly valuable for energy management and such swiftly breathing techniques are helpful for the obese individuals as perfectly. Along with these, a wholesome diet program is a pre-requisite.

Herbal Excess weight Reduction

The study on herbs by clinical physiologists led to the formulation of healthy herbal health supplements that boast of the mechanism of minimizing pounds naturally. The herbal weight reduction products and solutions incorporate patches, supplements, injections and other supplements. They are genetically engineered to cut down the fats by possibly burning them down in system metabolic process or throwing them out of the physique as excretion stimulating in organic types. Let us have a glance at the a variety of herbal pounds reduction goods.

The pounds loss patches use a variety of pure herbal substances which by natural means help the system to get rid of weight. The weight reduction patch helps to get rid of pounds by improving system metabolism for burning much more calories and reducing appetite that results in safe and normal bodyweight reduction.

Excess fat Loss physical exercise program

It’s important to put together the appropriate intensity with an suitable fitness regimen to realize the right finish end result that’s suitable for you. Physical activity pointers have been established by the US Department of Well-being and Human Providers which are valuable in deciding the appropriate workout schedule to abide by, relying on your fitness degree and greatest purpose. Quite a few consumers realize that it’s vital to decide upon some variety of training to improve wellness and retain muscle mass, though strengthening the most significant muscle in the entire body, the heart. Health and fitness selling physical exercises typically involve improved blood circulation and enhanced metabolic function. While these forms of bodily exercise aren’t as intensive as individuals which target body weight reduction, they lower disorder incidence by enhancing vital bio-markers these kinds of as blood stress, blood glucose and heart charge. Walking is the excellent training for virtually most people. It necessitates practically nothing even more than a fantastic pair of shoes and a safe site to stretch your legs, whilst strengthening the heart and influencing metabolic markers such as improved cholesterol ratios, lowered blood sugar ranges and blood stress. Swimming ranks among the ideal types of working out to boost and keep well-being for the reason that it ailments every single primary muscle group in the body. Training to boost your health and fitness demands a shorter session, finished on most days of the week. Irrespective of your goal, workout is the important to sustainable fat reduction and optimum health and fitness. Superb way to reduce body weight. The bottom line of any fitness plan is to get rids of some lbs. Jogging can make all your body’s muscle tissues do the job which shakes off people flabby pieces. Your arms, legs, and hips shake producing them get rid of these undesirable layers. Men and women, regardless of their age adore this fitness regime as it does not automatically demand tedious preparation nor sizable investments.

Yoga for Excess weight Loss

The ideal way to launch your new many years pounds reduction is by consuming more compact meals additional usually. What that does is will allow your system to persistently burn up the calories instead than having the roller coaster impact of a three meal a day routine. If you launch with this, and add in 15 to 20 minutes of light exercise three days a week, you will see fast benefits.

But, to be certain, there is no authentic rapid way to shed excess weight that is lengthy lasting. Sure, you can drop ten – 20 lbs rapid, but that is generally drinking water excess weight. What you are browsing for is a long phrase outcome and the only way to do that is with a healthy and balanced, effectively planned diet program.

Posted by Admin - March 23, 2011 at 10:00 pm

Categories: Exercise for Weight Loss   Tags: , ,

Next Page »