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.


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