Your day should start with lemon drink, that’s 1 glass of water (mild) and 3 tbsp of freshly squeezed lemon (organic).
The lemon drink will boost the metabolism and prepare it for digestion during the whole day and will cleanse the liver from all the harmful toxins. Then, 30 minutes after you drink the lemon water you could eat either 2 oranges or 2 apples, or 1 grapefruit.
The combination of nuts and fruit will provide your body the healthy fats and nutrients for the entire day. The lunch should be consisted of pure protein, so that’s why we are going to give you few options of dairy and meat that you can choose from. The main purpose of the snack is to prevent you from overeating for dinner, and that’s why you shouldn’t skip it.
Both, the salad or the banana will help you to keep the digestive system active until dinner.
The banana is very rich in protein and it will normalize the bowel motility, and this means that it will aid the metabolism to clean the body of all the harmful toxins.
The dinner should consists 2 hard boiled eggs and green salad (organic) with slices of cucumber, little Himalayan salt and extra-virgin olive oil.
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If you have been told that losing 10 pounds in a week is impossible, then you have been lied to.
Even if you have never been to the gym before, do not belong to one, or have very little experience, you can still use this exact diet plan to quickly lose 10 pounds. If you need more long-term weight loss, there is an additional 2-4 week plan which will show you how to lose 10 pounds fast without regaining the weight just because you decided to binge by stopping at Fogo de Chao or devour 3 pints of Den and Jerry’s while watching Seinfeld re-runs. Basic Science Behind the Diet – How the Program Works – Scientific but understandable and highly motivating!
How to Lose 10 Pounds Exercise – the recommended exercise plan to lose 10 pounds in a week or a month.
How to Lose 10 Pounds in a Month – the three-week follow-up to make sure the 10 pounds you lost in the first week remains permanent. Maintaining Weight Loss or Losing More Weight – learn how to either maintain your 10-pound weight loss or how to continue on the program to lose even more weight. Dieting Resources and Tips – Learn how to stick to your diet using tips from dieting pros and increase the efficiency of your exercise program. If you answered that question with a yes, then I strongly recommend checking out Fat Burning Furnace, the ultimate program for weight loss. Women can combine the exercise plan in Fat Burning Furnace with the great diet plan you are reading now to supercharge your metabolism.
When it comes to losing a significant amount of weight in just a week’s time, getting down the perfect diet is of utmost importance. I believe it is important for everyone to read this article before moving on to the actual diet plan.
In other words, simply understanding the science behind the plan will actually help motivate you and increase your chance at success!
The secret on how to lose 10 pounds in a week is to tap into our body’s capacity to lose water weight.
Contrary to popular belief, losing water weight after starting a diet has absolutely nothing to do with dehydration. We can drop water weight safely and quickly without dehydrating or diuretics by manipulating our glycogen stores.
When we eat carbohydrates, our liver converts extra carbohydrates into glycogen for storage.
As a result, if we deplete the body’s glycogen stores (which only takes a few days) we can quickly drop 5, 10, or more pounds! All that you have to do to deplete glycogen is to avoid carbohydrates and do a little bit of exercise – that’s it! The major upside to this approach is that when you lose stored glycogen and associated water weight, it actually appears as if you lost 10 pounds of body fat. The major downside to this is that as soon as you eat about 500g of carbohydrates, you will re-gain the water weight.
For this reason, the diet plan mentioned in the next article is best suited for a special event where you want to look your best, such as a wedding, reunion, day at the beach, and the like. It is true that 10 pounds of fat will require a calorie deficit of ~35,000 calories, which is not feasible in a week’s time (unless perhaps you are morbidly obese). That is why we have two plans on this site: the How to Lose 10 Pounds in a Week plan, which lets you make a radical body transformation in just a few days, and the How to Lose 10 Pound in a Month plan, which will allow you to permanently lose 10 pounds per month! 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. So now, the part that you all have been waiting for: the exact diet plan you will need to follow to lose 10 pounds. If you want to do what many would consider impossible (lose 10 pounds in a week), then we will need to count calories.
I know many people hate counting calories and by asking to count protein, fat, and carbs too, I might as well be asking for your first-born child. No matter what your gender or weight, the lightest will still consume 1,200 calories a day and the heaviest will only be taking in 2,000 calories. The difference in calories based on weight and gender is to account for the fact that heavier people and men get more calories because they have more muscle mass.
Now that you know your total calories you are allotted each day, I am going to require that you do some basic math. Men (or Women with significant weight training experience): 1 gram of protein per pound bodyweight (max 250 grams), 50 grams of carbohydrate (25 of these from fiber), the rest of your calories will come from fat. If you a 200 pound man, you will be allotted 1700 calories per day according to the graph above.
You will eat 200 grams of protein per day (800 total calories) and 50 grams of carbohydrate (200 total calories).
A 200-pound man will have 1700 calories a day, 200 grams of protein, 78 grams of fat, and 50 grams of carbohydrates.
If you are a 130 pound female, you will be allotted 1,200 calories a day according to the graph a few paragraphs above. A 130-pound woman will then have approximately 100 grams of protein a day, 50 grams of carbohydrate, and 65 grams of fat.
Here is another misconception about losing weight – in the grand scheme of things it does not make a large difference where your macronutrients come from, as long as you hit the right macronutrient totals. In other words, I really do not care what you eat as long as you meet (and do not exceed) your target number of calories and grams of protein, fat, and carbohydrates.
2-6 meals a day, consisting of lean meat and non-starchy vegetables, with of fats (such as a handful of almonds) to round out the meal plan. You will not be able to use your 50 grams of carbohydrates on things like a slice of bread (I do not care if it is low carb). You should be eating plenty of low-carb vegetables in order to get all your essential nutrients. To sum everything up, most of your meals will be a large portion of lean meat and low carb vegetables.
Going low-fat at this phase is disastrous as we will be using that at later phases in order to maximize weight loss. Up next, we will talk about what sort of exercise you will need to do in order to maximize the power of this diet. 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.
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.
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 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 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. If you want to do your own weight training plan make sure it is high volume and hits every muscle group.
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). 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.
Do not over-do it in week 1 as it is not necessary to lose the weight and this can lead to injury.
The exercise plan for permanently losing 10 pounds in a month is actually quite simple as well. 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.
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.
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. 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).
You see, the body prefers to use fat for energy whenever it can as fat is more efficient fuel source (9 calories per gram). In other words, tapping into the energy provided by fat is too slow to fuel intense activity.
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. 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. 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! 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). 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. For those who just want to lose 10 pounds in a week to peak for a certain day, you already have everything you need. For those that want to continue their weight loss journey, below I will be covering what we will do differently in Week 2. As mentioned previously, you will only keep off the 10 pounds you lost in a week if you avoid carbs. You can lose 10 pounds by avoiding carbs for a week, but if you want to make the weight loss permanent it will take a bit more work.
Just as losing 10 pounds of scale weight in a week takes careful precision, so does losing 10 pounds of pure body fat in just a month’s time.
Each week will be different than the last in order to keep the body’s fat-burning capacity at its peak.
Tweaking the plan on a weekly basis is necessary to maximize fat loss for a variety of reasons. Having enough energy to not only survive for the month but being able to perform during your workouts is important as well. For these reasons, I strongly recommend following the plan outlined over the next several articles if you plan on continuing dieting for the full month. From weeks 2-4, we will be focusing on making those 10 pounds lost in week 1 a permanent weight loss. In this part of the diet plan, we will be specifically manipulating our exercise and diet protocols to super-charge weight loss.
Additionally, extended periods of no carbohydrates leads to irritability, hunger, fatigue, and poor physical performance. 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. 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.
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.
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 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 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. For example, the average 130-pound female will eat ~150g of carbs on moderate carb days (50g carbs from original diet plan + .75 * 130). 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. 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. 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. 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. With the same meal, you will want to have a solid protein source and most importantly, minimize fat intake during that meal. 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).
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.
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 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. 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. 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. In week 3 of our How to Lose 10 Pounds in a Month program, we will be further tweaking the diet. The few moderate-carbohydrate diets days offered by week 2 were a slight break to the diet, and in week 3 we will be introducing our first high carbohydrate day.
Once again, I have created two programs for those who want to minimize exercise and for those that train seriously.
For example, a 200 pound male will eat 400 grams of carbs, 200g of protein (week 1 total), and 20g of fat or less. There may seem like a large difference in calories between men and women of the same weight.
Additionally, females are more efficient than men at using fat for energy, both at rest and during exercise. I am not necessarily recommending eating 100g of sugar a day nor am I suggesting that this is a healthy. Honey follows the same path; there is the possibility that raw honey may have a few health benefits, but at the end of the day 1) almost all honey is processed and 2) even if you did have raw honey, it is still an extremely concentrated source of fructose, which is not that great of a substance for the human body when consumed in concentrated forms. By this point, we are looking at the final week of our how to lose 10 pounds in a month weight loss plan.
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. For those that are exercising more seriously, then we will further increase carbohydrate intake (and reduce fat intake) in week 4.
In the fourth week, we will have 2 high carb days, 2 moderate carb days, and only 3 low-carb days.
For workouts, you can follow whatever you would like, whether it be a bodybuilding split, running, a strength training program, or an even mix. 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. 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). 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. 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. 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. 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. You did absolutely no exercise – you at least should do 2x 30 minute workouts each week at a bare minimum for best results.
One thing that irritates me is when people fail to lose weight and are extremely quick to blame it on hypothyroidism. I recognize that there are a few people out there with legitimate thyroid disease issues and weight loss for this population may stall.
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. 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! If you made it through the how to lose 10 pounds in a week or how to lose 10 pounds in a month plan, odds are you either want to maintain your weight loss or continue losing more weight.
Continuing weight loss – Jump in at week 2 on the 4-week program and continue with the program from there. If you followed the how to lose 10 pounds in a month plan successfully, maintaining the weight loss is very easy, as is trying to lose more weight. Note that the calorie counters on treadmills and other aerobic equipment seem to universally overestimate the amount of calories you burn. If you eat a diet consisting primarily of non-starchy vegetables, fruit, lean meat, with the occasional addition of olive oil, nuts, and eggs, you will really be hard-pressed to eat enough to gain any fat. If you are following the low-exercise program, you simply start back over at week 1, and cycle through the weeks in order. If you are following the high-exercise program, you will start back over at week 2 instead of week 1. If you continue to repeat the program and lose more weight, we will need to make some tweaks to the program.
Despite our best intentions, by the third or fourth time you follow the plan you may find your weight loss starts to stall and you may need to add something new to the plan. Now, each time you go through the how to lose 10 pounds fast program, you want to only add in a single item from the list above. So, the second time you go through the program, you might add in 2 hours of walking per week. Essentially each time you do the program, if you add something small like this, you increase the caloric deficit just enough to outpace any adaptations your body may attempt to make to stall your weight loss. Remember that your body hates to let go of its precious body fat; it will do everything it can to adapt to your current diet. With these strategies, you can easily maintain your weight or continue to use this program to burn more fat. Up next, I will be revealing the top dieting tips and resources that you can use to improve your motivation, boost the amount of calories you burn, and significantly increase your chances of success on this diet. The lemon drink will alkalize and hydrate the body in the morning and thus will regulate your pH, and this is essential for preventing diseases. After that, If you’re still hungry, then you can add half a cup of hazelnuts, almonds or nuts. You could have 5 ounces of veal (organic) or 5 ounces of skinless and boneless chicken breast (organic). This lunch should keep you satiated for three to four hours, which is enough time for your body to digest the meat. That’s because you should give the digestive system rest and antioxidate it with tea and water only.
You should drink 3 cups of green tea because it will help you to burn 80 calories, which is simply great.
You should remember that if you desire to achieve something, you need to be disciplined and persistent. Enjoy meeting with family and friends while eating your favorite food without worrying about carbs and fat.
Order now and we will also include the inspirational Burn Belly Fat Fast e-book that you can carry everywhere on your tablet or smartphone. In cases of questions, suggestions and conflicts, the company website has given their contact email. Perhaps, body loss is the reason why many people spend millions on weight loss products with an hope of finding a quick fix.
However, you should note that the realistic and effective procedure of how to lose 20 pounds fast is by losing 3-4 pounds a week, hence making a complete turn over in a month’s time.
Keep a food diary: A good food diary will essentially help you in keeping track of the calories you consume. Avoid discretionary calories: These are the kinds of foods that do not help your metabolism, hence do not assist in breaking down of the excess fats. Take lots of metabolic friendly foods: As far as weight loss is concerned, you would want to turn your body into a fat burning furnace and revive your metabolism. Control your calories: Despite the fact that excess essential nutrients could slow down your weight loss, it is important to take them but at controlled levels. Drink ample amounts of water: You should drink enough amounts of water or rather calorie-free herbal tea. Work out at almost equal times each day: By working out at an almost equal hour of each day, you are in a good position to focus on your weight loss program. Perform interval exercises : In your quest for weight loss, it is advisable to alternate your training by mixing a very-high intensity exercise and moderate-intensity exercise.
Perform muscle exercises: It is worth noting the inclusion of strength training in your exercises.
Allow for at least one day of rest: It is important to allow for an adjusted rest day per week, preferably one day per week. All you need is follow the above diet and exercise plan and make them a part of you, and there is no doubt you will cut those pounds fast. Once you know this weight loss secret, you can control your own weight with ease and make rapid body transformations. You will have to follow the diet plan I will lay out to the letter (no cheating) and do a little bit of exercise (but not too much).
Do not jump straight to the 1-week plan, as you need to follow the guidelines laid out in the diet and exercise plan to make sense of that post.
Losing 10 pounds in a week is not something that will happen just by cutting calories, doing exercise, and hoping for the best.
Research has shown that people are much more likely to follow a plan exactly and are more likely to succeed if they understand the rationale behind it. The secret is not to stop drinking water; I recommend drinking large amounts of water as this actually keeps bloating down. For the most part, carbohydrates are only turned into fat when both the liver and muscles are full of glycogen (fructose being a possible exception to this rule). While fat and protein can be converted into carbohydrate-like compounds, this is done on an as-needed basis.
If you burn up 450g of glycogen (1 pound), you will also drop 3-4 pounds of water along with it.
However, as long as you avoid carbohydrates, the water weight will not come back on, no matter how much water you drink.
The best part is that this program still works even if you have never seen your abs before. Whether you are looking to quickly lose 10 pounds in a week or are hoping to lose 10 pounds fast and keep it off, I have a plan for you.
We will be tracking everything, including macronutrients (protein, fat, and carbohydrates).
I only need you to do this for a week (if you want to lose 10 pounds in a week) or a month (if you want to lose 10 pounds and keep it off permanently).
Not only is it potentially unhealthy (due to being unable to get in enough essential nutrients), it also will slow down your metabolism to a crawl.
I know this does take a bit of time, but again, this is not exactly a lifetime commitment; just something you will have to do for 1-4 weeks (depending on your goal).
Remember our 200-pound man will be eating 200 grams of protein, 50 grams of carbohydrates, and ~77 grams of fat. This is close enough (staying within 5-10 g of each type and 100 calories of the goal is fine. This will help prevent you from becoming constipated and also positively impacts your triglyceride and cholesterol levels. You may have a few spare carbs for a piece of fruit (such as the banana in the example above). Men and women will want to pick up a fiber supplement (psyllium husk or inulin) in order to hit their fiber goals. I strongly recommend that Vegetarians pick up a whey (made from milk) over soy protein powder; the amino acid profile and quality in whey is much higher than in soy. Weeks 2-4 have differing carbohydrate, protein, and fat recommendations, so be sure to check those sections out if you plan on following this diet for the full month!
Naturally, the more exercise you do, generally the better off you will fare in the long run. The easiest way to do this is actually with a bit of weight training; weight training burns through glycogen extremely quickly.
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). 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 only thing I need you to do is about 100 repetitions per muscle group, across 2 work-outs. This does not even have to be done all at once but rather can be done sporadically throughout the week. If you are out of shape or just overweight, bodyweight squats or push-ups will be likely to be too hard.
If bodyweight squats are hard, sit down in a chair and stand up until you can do good bodyweight squats.
Use the same weight-training plan recommended for the 1-week people; a few full body weight-training workouts a week.
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.
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).
Think of fat like a thick log on a fire; it smokes and provides low amounts of energy for a long period of time. 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.
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.
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!
This is great if you want to look great for a single day, but if you want to keep those 10 pounds off even if you decide to eat a large cheese pizza for yourself, we will need to continue on with the program for 3 more weeks. Over the next few weeks, we will continue to tweak the exact amount of macronutrients and calories in the diet to maximize fat loss. However, be sure to remember your exact week-1 daily diet plan, as we will be using those numbers as the basis for the following weeks. Our exercise and diet plan outlined in the next few articles encourages the body to use fat for fuel and spare muscle mass. Low-carb diets are great in the short-term, but introducing some carbohydrates into the diet and restoring muscle glycogen can speed up the metabolism, promote muscle retension, and improve satiety. Instructions for dieting beyond a month’s time can be found further down the page as well. In general, your body does not like to lose fat and will adapt to any diet protocol if followed for too long. 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.
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. If you are not making your own exercise plan, perform the same simple full-body training plan you did during week 1. 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). 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).
While it is not my favorite activity for improving body composition, you can run on the mornings AFTER you eat a carbohydrate meal.
A lot of people have the mistaken idea that right after weight training your muscles are more likely to soak up glycogen. When you are in a depleted state, your muscles will always soak up extra carbohydrate first – weight training is not required. 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.
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. 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 are some sort of marathon runner, try to limit your run to an hour in length, at least for now. 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.
You will eat exactly what you ate in week one, except on the moderate carb days you will add in extra carbohydrates. In week 3, we will tweak the plan a little further in order to maintain this rapid level of fat loss.
In week 2, we just started to reintroduce carbohydrates into the diet and we will be taking that a step further in week 3. While it may put a stop to fat loss for a few hours, it also is necessary for sustained, high-speed fat loss. While you will not burn significant amounts of fat on this one high-calorie day, you will rapidly speed up your metabolism and give yourself the energy needed to work-out at a high intensity without feeling fatigued or lethargic.
For example, If you are into strength training, you will want to train legs on Day 4 and Upper Body on Day 5 (or vice versa).
You can run again on day 5 but I also recommend doing some upper-body weight training on this day. I would recommend limiting total fructose intake for the day to 50g of your carbohydrate total. I am however letting you know that it will not interfere with your weight loss efforts (as long as you measure everything out).
Agave Nectar is a processed creation much like high-fructose corn syrup (HFCS) and actually contains more fructose than HFCS itself!
In week 4, we will take this a bit further and once again manipulate our carbohydrate intake to stoke the metabolism in order to keep our fat burning capacity at its peak! There is no need to increase carbohydrate intake further than what is recommended in week 3 if you do not plan on exercising much.
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. 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. You will need a lot of water flow to deal with the constant cycling in and out of muscle glycogen. For someone going from 130 to 125 pounds, this still represents a 3-4% change in body mass, which is quite significant. I have used it with hundreds of people before and everyone, without exception, has gotten great results.
I am not suggesting that you stop the usage of any medication prescribed by your doctor either. For most of you, if you do not get the results you are hoping for, you simply did not follow the plan. As soon as you eat a large amount of carbohydrates, you will re-gain some of the weight you lost (in glycogen and water). Follow the full 4-week how to lose 10 pounds program if you want to make the weight loss permanent.
Once you complete the full month-long program, come back to this article and read the next section.
Females should multiply their body weight in pounds by 10; males should multiply their body weight in pounds by 12. The elliptical, treadmill, or exercise bike might say you are burning 1,000 calories an hour but that is just not realistic unless you weigh 300+ pounds. If you are eating 2000 calories a day and gaining weight, cut the calories by 200 and see what happens. For example, if you go through the 4-week cycle and lose 10 pounds, the next time you go through you will be using your new bodyweight to come up with your carb, protein, fat, and calorie totals. The third time you go through the program, you might start using more advanced weight training programs on your weight training days. The fifth time through, you might add in 2 cups of green tea (freshly prepared, zero calorie) to your diet to boost your metabolism. Between the carb cycling and adding in a new fat-burning facet to our program every 3-4 week cycle, we can maintain and even improve fat loss from month to month.
You should definitely avoid any extra ingredients or dressings in your salad, just keep it simple.
Probably you may have a goal of fitting back into your wedding dress or you are the man who wants to look great in your swimsuit and so on. This is a great tool in regard to your weight loss activity because if you realize you are gaining much weight over certain foods consumed, you can eliminate them in your to-eat list.
Consumption of too much sugar or sugary foods, vegetable oils or even grains are known to slow down your fat loss hence causing your body to store too much of unwanted body fat.
You will need to incorporate foods with plenty of quality proteins like organic chic and grass fed beef among others.
An intake of at least 1200 calories for a woman and about 1800 calories for a man per day will ideally boost your metabolism process and make you look great upon losing the extra pounds. This helps in reducing instances of constipation and bloating which stand as a great impedance to weight loss.
For instance, you can perform well at yoga and mountain climbing while your friend’s workout consists of only jogging and squatting. Otherwise, it also provides you enough time to schedule your day’s activities and the weight loss program. This is essential in building your muscle mass, which is known to burn more calories at rest than the fat tissue. This is good to add on your activities of losing pounds as it prevents burn and allows for your muscle recovery.
This is perfect if you have a certain event you are attending (a wedding, day at the beach, high school reunion, a hot date, etc).
Don’t spend another day wishing you were thinner or wondering how to lose weight fast – Click here to visit Fat Burning Furnace and start losing weight right now! The body will not regularly convert say, stored body fat, to replenish muscular glycogen stores. It is frequently estimated that for every gram of glycogen stored, the body will hold onto an additional 3-4 grams of water. The other problem with water weight loss is that the health benefits of weight loss like reduced improvement in the various types of acne do not result from water weight loss. The graph for men is indicated by the red-orange line and the graph for women is indicated by the bluish-purple line.
Even in spite of the extra calories, the heaviest people following this diet will lose weight the fastest.
A protein powder (whey isolate works just fine) can also help if you are having trouble reaching your protein goals. Try to get very close to the recommended amounts; do not go more than 10 grams over or under any prescribed total.
It is however possible to lose 10 pounds in a week when following this diet and performing minimal exercise. As long as you are eating no carbohydrates, that glycogen you burn off will not be restored. The difference between the two might be the difference between losing say, 9 pounds in a week versus 11 pounds in a week.
In weeks 2-4 you can switch back over to whatever program you were doing prior to this plan. 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. Extra cardio might burn an extra .5-1 pounds across an entire week, and ab exercises are inconsequential when it comes to calories burned.
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. The body can use protein for energy, and the conversion of protein into ATP is faster than the conversion of fat into energy.
The more muscle you have, the faster your metabolism; losing any of it early will simply slow down fat loss in the long-run.
The fact is that fat has to be moved from your fat cells and then shuttled to your muscle cells before it can be used for energy. When leptin levels fall (falling leptin levels is typical of both calorie and carbohydrate restriction), you tend to get very hungry. By eating carbs the day before a tough workout, you will go into the workout with your muscles full of glycogen. 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.
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.
Most modern thyroid problems are caused by being overweight and doing absolutely no exercise.
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.
This number will be the amount of approximate total calories you can eat each day without gaining any weight. For example, if you work out hard, 1 hour a day for 3-5 hours a week, you will be able to eat an extra 150-700 calories a day (depending on your body weight, gender, and how hard you work out). The variation from week-to-week that is already built into the program makes it ideal for repeating. One week of low-carb dieting to jump-start a diet plan is plenty for someone who works out a lot.
If you see no results within 28 days and you are not happy with the progress, you are protected by the company’s Money back guarantee system. You will also have a healthy metabolism by a continued intake of coconuts and natural vegetables. Hence, to make the best of your fitness and weight loss, develop a suitable program according to your body type. A small person may store around 1 pound of glycogen throughout their body, whereas a very large individual might store 2 pounds or more. If you want to clear up your skin or reduce heartburn by losing weight, losing fat is what is required.
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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.
Dropping water weight will make you look a lot better, but it will not improve your health. Alternatively, you could do 2x upper body workouts and 2x lower body workouts, dedicating your 5th workout to your weakest body part.
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