How to lose 5 pounds in 10 days
If you have read any of good nutritionist (i.e. Dr John Berardi), then you know your muscles are the key to lose fat and metabolism. Studies have shown that every pound of muscle will burn 35-50 calorie per day, whereas 1 pound of fat burns 7-10 calories. So Guess what if you replace 10 pounds of your fat with 10 pounds of muscle you’ll start burning extra 350-500 calories per day…
Our Goal : So in next 10 days I am going to help you burn off 5 pounds and replace with muscle as much as possible.
Before we get into details, let have a quick overview of our diet for next 10 days.
1. For next 10 days, you’ll clean your diet completely. That means no oily, junk food. Or you can say no food with labels on it. That includes fruit juices and colas (no matter if they say diet or not).
2. You’ll be eating low carb diet but not like atkins or any other where you completely cut your carbs to 20g carbs per day… For our purposes we can drop our carb intake upto 80-100gm.
3. You’ll eating good fat from olive oil, sesame oil or almonds, cashew, walnuts etc. They are necessary. You can take them as in snacks in between your meals.
4. You’ll also add fish oil in your food plan this time. You don’t have to read all the scientific researches to know how fish oil helps you in daily life.
5. You’ll consume more proteins (at least 1gm per pound of body weight) than you normally do. This will help you save your muscles in this period.
Now lets understand our diet in more detail.
First of all Don’t be afraid of fat. French stay slim because they eat more fat and less carbs. Now carbs are not your enemies like pro Atkin minded people will tell you. Carbs are your fuel or energy for your body. They are essential for daily activities. Its your mindless loading of carbs that makes you fat.
Low carb diet is necessary to get your body in shape. But we don’t want to go too low and lose our muscles. That’s why I am giving you decent amount of carbs per day. You might worry about less energy but that’s where fat from almonds and other sources I mentioned will help you.
When our diet is clear, lets talk about exercise.
Diet and exercise both are key parts of your losing weight. In low carb diet plans, the last thing you want to do is burn off your muscles. That’s why you are not going to do any cardio in this mean time. You’ll be doing weight lifting and strength training.
Plus I highly recommend you to stay mobile (walk) for at least 30-45 minutes per day.
With strength training you’ll not only add more muscles to your body but also save them from burning out. One important thing… No Cardio… Trust me I know you might want to put few rounds of those… DON’T, they’ll hamper your progress.
Let me give you a strength training program for next 10 days. I want you to focus on our bread and butter exercise (err… Compound exercises).
Note for women reading this… Yes, you can also follow these exercises. And NO, you won’t bulk like a she hulk. If you don’t believe me then check out Jamie Eason pics (google her). I bet every women would want to look like her
I have add videos in this blog where women are lifting like champions
Deadlift
Squat (you can use any of its variations like overhead, front, or back)
Pull ups
Dips
Bench press.
Lift as much heavy weight as possible for you. 3 Reps for 5 sets. Resting time between sets in No more than 60 seconds (1 minutes). So here’s your work out routine looks like
Bench Press X 3, 30 second rest, BP X 3, rest, BP X 3 and so on…
So for Monday You can use
Bench Press
Squat
Dips
Pull ups
Wednesday You can use
Deadlift,
Bench Press
Dips
Friday
Dead Lift
Squat
Pull ups
Alternatively if you are deadlift and squat fan like me, then you can use these 2 exercises only and change the types of deadlift and squats every other day. You can also add pull ups for more fun and challenging.
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