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It's entirely possible to lose that much in a month, but it's going to take increased visits to the gym and major discipline in your diet. To lose 10 pounds in four weeks, you'll need to decrease your calorie intake about 500 calories per day. That means reducing your food intake by 20 percent and burning off the rest with exercise. Here's your plan.

At the gym: Strive for three weekly exercise sessions, split between 30-40 minutes of strength training and 20 minutes of cardio. Your strength sessions should involve at least six exercises divided into supersets, which simply means running pairs of exercises back-to-back or creating a big circuit with these 6 exercises (doing one set of each exercise with no rest in between) or 2 small circuits of 3 exercises and repeat them 3 times.
Sample workout: Begin with dumbbell shoulder presses and squats, doing three supersets of ten reps per exercise with one minute's rest between supersets. Next, pair dumbbell rows with decline push-ups. Last superset, lunges and dumbbell curl. Do the same number of supersets and reps in each pair of exercises. Finish off with a 20-minute interval workout of your favorite cardio exercise (e.g., running, cycling, rowing): a five-minute warm-up, 10 minutes of alternating between 30 seconds of intense effort and 60 seconds of active rest (at a cool down pace), and a five-minute cool down.
Note: Short bursts of intense activity boost metabolism for up to 30 hours after you work out and increase the production of fat-burning hormones.
In the kitchen: You have to calculate how many calories you eat each day (you can use to add up the caloric value of what you eat) and then reduce that by 20 percent — probably about 400 to 500 calories. Trust me, you won't starve. Just decrease your intake of processed foods, which tend to cause swings in blood sugar, triggering feelings of hunger, and bulk up on unprocessed foods such as eggs, spinach, oatmeal, and eat baked fish or chicken without the skin.  The fiber in the produce and the protein in the meat will help keep you fuller longer. For that 1 month period you have to keep your diet as lean as possible. Eat salads with low-cal salad dressing. Drink water and no other liquid during this timeframe.
Keep a log to tracks your progress. For added insurance, challenge a friend to lose 10 pounds too. Research shows that the support and accountability provided by a training partner boosts exercise adherence and weight-loss success.
If you find hard to create good workouts that challenge you to burn more calories, give me a call or visit my website at: and click over “Online Training” button and I will design some for you.