How to Lose 10 Pounds in a MONTH

I follow Coach Calorie and every now and again they post something that I just need to share! I am pretty much doing this program. The weight loss is ssslllooowww, BUT, I am turning 44 in July.  The weight isn’t dropping off me like it did when I was 36. Check out this diet written by Tony Schober

How to Lose 10 Pounds in a Month – The Diet

Your nutrition is going to have the biggest impact on reaching your goals. Here are your dietary guidelines:

  • Drink at least 1 gallon of water a day (drink a full glass of water upon waking)
  • No cheat meals – You can make it 30 days without eating “bad” food. Cheats can be reintroduced later once you’ve mastered self-control
  • 1-1.25 grams of protein per pound of lean body mass divided evenly into each meal
  • 5 meals per day spaced evenly every 3 hours (ie 9am, noon, 3pm, 6pm, 9pm)
  • 1 tbsp of Omega 3 Oil per day (essential fatty acids)
  • .5-.75 grams per pound of lean body weight in carbohydrates in your post strength training meal
  • 1 piece of fruit in your first meal of the day on cardio days
  • 10-12 times your body weight in calories (if you have a higher body fat, use the lower number)
  • Eat green veggies or other low carb, high fiber veggies at every meal (see below for examples)
  • Fill the rest of your calories with healthy fats spaced evenly in all meals except meals with carbohydrates (see below)

Veggie List:

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

There are also many more veggies to choose from on this list of 100 healthy foods to eat.

Meal Outline:

Monday/Tuesday/Wednesday/Thursday/Friday/Saturday:

  • Meal 1 – Protein/Carb/Veggie (This is your post workout meal. If you work out later in the day, have your carb meal then.)
  • Meal 2 – Protein/Fat/Veggie
  • Meal 3 – Protein/Fat/Veggie
  • Meal 4 – Protein/Fat/Veggie
  • Meal 5 – Protein/Fat/Veggie

Sunday:

  • Meal 1 – Protein/Fat/Veggie
  • Meal 2 – Protein/Fat/Veggie
  • Meal 3 – Protein/Fat/Veggie
  • Meal 4 – Protein/Fat/Veggie
  • Meal 5 – Protein/Fat/Veggie

How to Lose 10 Pounds in a Month – The Workout

Exercise is going to make it much easier for you to drop those 10 pounds of fat. Here are you workout guidelines:

There is a lot of room to play here with workout variations. Your weight training needs to be anaerobic in nature. You should be using a good amount of resistance, whether it’s with weights or bodyweight exercises. A very basic strength training week using weights might look like this:

  • Monday – 3 sets of 10 repetitions on each of the following exercises: Bench Press, Barbell Rows, Squats
  • Wednesday – 3 sets of 10 repetitions on each of the following exercises: Incline Press, 1 Arm Dumbbell Rows, Deadlifts
  • Friday – 3 sets of 10 repetitions of each of the following exercises: Overhead Press, Pullups, Good Mornings

***Repeat each week, but continually increase the weight each time, or at least add some reps to each set.

An effective bodyweight strength training month might look like this:

  • Monday – 1 minute pushups, 1 minute pullups, 1 minute squat jumps, rest 1 minute (repeat 5 times)
  • Wednesday – 1 minute burpees, 1 minute box jumps, 1 minute bear crawls, rest 1 minute (repeat 5 times)
  • Friday – 1 minute bodyweight rows, 1 minute dips, 1 minute jumping lunges, rest 1 minute (repeat 5 times)

***Repeat each week, but try to break your previous week’s numbers by getting in more reps each minute.

 

It does work.  If you follow this routine you will notice a drop and weight and clothes size.  🙂

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