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!

 

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