Here are my Top 4 Secrets to lose 10 lbs a week.
1. Do interval training when it comes to cardiovascular exercise. Example; whatever cardio you do, I want you to sprint for one minute and rest for one minute. (you could also go at a very slow pace in the 1 minute rest stage). Repeat this cycle for 20 minutes. At the end you will have sprinted for 10 minutes and rested for 10 minutes. This is one of the best ways to burn fat and gain muscle. In the sprint stage, I want you to exert yourself where you will need to catch your breath when that minute is done. Got it!
2. Eat every 3 hours. Small meals composed of 30% protein, 40% carbohydrates, 30% fat (good fat). You may want to contact me for more information on this topic.
3. Resistance train every other day. When training I want you to do a full body circuit training routine. Quick exercises composed of increasing heart rate and burning calories.
Do these exercises in order at 45 second intervals with 30 seconds rest. Repeat this routine 2-3 times. Go at your own pace.
- Squats
- Push Ups
- Rows
- Bicep curl with shoulder press
- Core twist
- Lunges
- Pull Ups/Pulldowns
- Plank
You will need all four components in sync if you want to lose 10 lbs a week. I know you can do it, who's the first? Who wants to take on this challenge and see what's possible?
Here's a short resistance band circuit routine that you can do anywhere.
1 comments:
Tommy J - the gym rat here.
I lost 30 pounds all fat, doing this routine. As far as exercise I did 3 mornings of cardio for about 45 mins. alternating with 90 mins. of light weight lifting the other 3 days. Sunday off.
In order to lose weight I ate 5 to 6 small meals (300 to 500 calories each) and did juicing for 2 of those. I never eat the same caloric content for each day. I think calorie shifting fools your body into thinking its not on a diet. Start your first meal at 7am and the last one at 5pm. Only drink water after 5pm. Throw in a little morning aerobics to rev up the metabolism for the rest of the day. Don't forget to clean your pipes before starting a weight loss program - more info here: http://www.thefinalpound.com
One more thing, for motivation I took very revealing photos of myself in my underwear and posted these on the fridge, mirrors, car dash, etc. I also wrote my body fat measurement on these pictures. Take pictures once each month to see your progress, This works!! Also, journal your progress and adjust exercise and diet as necessary.
Post a Comment