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How to Lose 10 pounds: For Women Only - Weight Loss

How to Lose 10 Pounds – For WOMEN Only

Jennifer Hunter

©2016 Jennifer Hunter

Table of Contents

Copyright

Introduction

Day Zero – Create a Personalized Weight Loss Plan

Day One – Take your First Steps

Day Two – Increase the Cardio Workout

Day Three – Incorporate Strength Training

Day Four – Engage in Flexibility Exercises

Day Five – Increase the Pace

Day Six – Go Low Carb All the Way

Day Seven – Check your Progress

Conclusion

Copyright

© Copyright 2015 Wailea Publishing All rights reserved.

This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.

- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.

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Well, we’ve got a little secret to share with you. If you want to learn the “underground” fat burning secrets of Elite body-builders, celebrities & fitness gurus, then click below. You’ll be glad you did:)

[]

Introduction

I want to thank you and congratulate you for downloading the “How to Lose 10 Pounds – For WOMEN Only”.

This book contains proven steps and strategies on how to lose as much as 10 pounds of body weight within one week.

In this book you will get all the help you need for losing weight. It includes a detailed exercise and meal plan as well as practical tips on how to burn off excess fat and reach your goal weight successfully.

Thanks again for downloading this book, I hope you enjoy it!

Day Zero – Create a Personalized Weight Loss Plan

Today, you need to prepare yourself mentally and physically for the changes that you need to apply in your lifestyle so that you can achieve your goal of losing 10 pounds.

Calculate Your BMI and Recommended Daily Calorie Intake

To gain 1 pound, you need to eat a total of 3,500 calories more than the amount your body requires to function normally. Of course, it is the opposite in the case of losing 1 pound. This means you need to eat 35,000 calories fewer within the next 7 days.

Next, you need to calculate your BMI or Body Mass Index, which is a measurement of your body fat. There are quite a number of free online calculators that you can use. All you have to do is type in your gender, height, and weight. Compare your result with the following:

Underweight: less than 18.5

Normal weight: 18.5 to 25

Overweight: 25 to 30

Heavily overweight: over 30

If you are underweight or borderline underweight (18.5), do not attempt to follow this weight loss plan. Proceed if you are borderline overweight (25) or above. If you are mid-range (19 to 24), then adjust your meal portions accordingly.

The next step is to calculate the maximum amount of calories that you need to eat per meal. Again, there are plenty of free online calorie calculators that provide an estimate for you based on your age, gender, current weight and height, and exercise level.

For the sake of an example, let’s call on Jane, who is a 26 year-old woman that is 5 feet 1 inch tall and weighs 55 kg. Her BMI is 22.91 and the recommended amount of calories she needs to eat to lose weight is approximately 1200.

Determine Your Meal and Fasting Schedule

The meal plan for this particular 1-week weight loss program is based on Intermittent Fasting. You can always adjust the meals depending on your personal preference and tolerance for hunger, but take note that Intermittent Fasting is the most convenient and simple way to lose weight. It is safe, natural, and generally recommended by health and fitness professionals. Women, in particular, are advised to fast for a maximum of 14 hours so that it will not cause adverse effects on their overall health in general, and hormones in particular. To make this easier for you, let most of the hours for your fast fall within the time you are sleeping.

Here is a sample schedule that you can follow:

*
p<>{color:#000;}. Fast from 6:00 p.m. To 8:00 a.m.

*
p<>{color:#000;}. Eat your first meal at 8:00 a.m.

*
p<>{color:#000;}. Eat your second meal at 12:00 p.m.

*
p<>{color:#000;}. Eat your third meal at 5:00 p.m.

The recommended daily calories that you have calculated earlier should be divided evenly among the three meals that you have within the day. You can also choose to eat two large meals instead of three smaller ones.

In Jane’s case, this means she can either eat three meals that consist of 400 calories per meal, or two 600-calorie meals within the time frame of 8 a.m. and 6 p.m.

Schedule for a Workout Session

To successfully lose an average of 1.4 pounds each day for the next 7 days, you absolutely must exercise. If you cannot exercise, then you need to further reduce the amount of calories that you should eat in a day. Nobody likes that, so exercise must be a better option.

Since burning 10 pounds is an ambitious goal, you should also set ambitious requirements for yourself in terms of exercise. An hour of moderate exercise will do, even though it will not necessarily enable you to burn off one pound afterward. However, aim to finish your exercise at least 30 minutes before your last meal before your fast. If you base it on the suggested meal schedule above, then you should exercise from 3:30 to 4:30 p.m. If you want to rest for short periods within the workout session, then you can start at 3:00 p.m.

Before embarking on day one, make sure to adjust the weight loss plan based on your daily schedule and personal preferences.

Day One – Take your First Steps

Day 1 is the transition period from your usual eating habits to the much more restrictive one that you have just come up with because of your 10-pound weight loss goal. Therefore, you should be determined to stick to the meal plan for today.

Remember to stay hydrated throughout the day. Always keep a bottle of water with you so that you can drink anytime you feel like it. In fact, you need to drink cool water as soon as you wake up in the morning, because this will rev up your metabolism , refresh your cells, and wake you up instantly. You will also notice that green tea is included in almost every meal.

Why? Because green tea will help you lose weight!

According to multiple studies, a hot (emphasis on the temperature) cup of high quality green tea contains 24 to 40 mg of caffeine, which is a natural stimulant that helps your body burn fat and boost your energy for exercise. Furthermore, green tea contains a compound called Epigallocatechin gallate (just call it EGCG for short) that will help boost your metabolism. Make sure to drink pure green tea; do not add sugar or honey because these are added calories that will keep you from achieving your 10-pound weight loss goal.

So do not hesitate to invest in a box of the best quality, organic green tea, or even just 14 bags of it. Green tea is a great substitute for coffee, although not as potent. Just to remind you, if you are planning to drink coffee in the next seven days, you should drink only black coffee. No sugar or cream or milk of any sort, again because these are added calories.

For your first day, you will be eating healthy foods that you would regularly eat, except this time you should practice portion control so that you will minimize the amount of calories that you can consume. A sample meal and exercise plan for this day is provided below, and it is formulated specifically for Jane, the woman in the example. You can adjust the amount of food based on your own measurements. Avoid getting tempted to eat anything after your 5 p.m. meal by keeping yourself busy and, if possible, going to bed early.

The Plan in Action

8:00 a.m. Breakfast:

*
p<>{color:#000;}. 1 1/2 cups fresh fruit juice (lemon, orange, or lime)

*
p<>{color:#000;}. 1 cup low fat yogurt

*
p<>{color:#000;}. 2/3 cup oatmeal

*
p<>{color:#000;}. Optional: black coffee or green tea

12:00 p.m. Lunch:

*
p<>{color:#000;}. 2 slices of whole wheat bread

*
p<>{color:#000;}. 1/2 cup canned tuna in water

*
p<>{color:#000;}. Low Carb Salad: 1/2 cucumber (sliced), 1 cup romaine lettuce, 1 tomato, 1/2 tablespoon extra virgin olive oil, 1/2 teaspoon balsamic vinegar

*
p<>{color:#000;}. A hot cup of green tea

Exercise Session

Your first exercise session should not be too strenuous, especially if you have been living a sedentary lifestyle. Too much strain in the onset will only cause inflammation, cramps, blisters, and other problems that will keep you from exercising everyday. A good, long walk is an extremely simple way to warm up your body and gear it up for the next six days.

Here is how you can do it: alternate between fast and regular-paced walking that should last for 60 minutes without rest. If unattainable, then opt for three 20-minute power walks (fast-paced walking) and distribute them throughout the day, preferably between

5:00 p.m. Dinner:

*
p<>{color:#000;}. 100 grams skinless, boneless chicken breast, grilled

*
p<>{color:#000;}. 1/2 cup cooked brown or wild rice

*
p<>{color:#000;}. 1 cup steamed broccoli

*
p<>{color:#000;}. A hot cup of chamomile tea, or any other herbal tea that will help you relax

Day Two – Increase the Cardio Workout

How was the first day? Not too bad, right? Well, hopefully you did not deviate from the plan, otherwise you would have to start all over again. But if you did push through, then congratulations!

Now you will be moving on to losing even more weight by boosting your performance during the exercise session in the form of a moderate to intense cardio workout.

Cardio exercise is a must for weight loss because it compels the heart to pump blood faster and forces you to breathe faster and take in bigger gulps of air. Studies have proven that breathing deeply helps remove carbon atoms from the fat cells in the body, resulting to weight loss. Researchers even point out that the lungs are the main organ that can help excrete fat from the body, and combining light and moderate-intensity cardio for 60 minutes will definitely maximize your lung power. Pair that with a low calorie diet and you are on your way to losing more weight than ever.

There are plenty of moderate-intensity cardio exercises that you can choose from. The cheapest is running, closely followed by swimming and cycling. Make sure to involve both the upper and lower parts of your body as you exercise. If you want to get down and dirty on the weight loss details, below is a list of the most common cardio exercises along with an estimate of how much calories you will burn per half hour of doing each:

Walking for 4 mph: 170

Running for 5 mph: 270

Swimming: 270

Step Aerobics: 340

Stationary cycling: 238

If going to the gym, local pool, or even just going outside are not possible for you, you can still do a lot of stationary cardio exercises within your home. Here are some suggestions (which you should do in sequence):

Jumping Jacks

Skipping rope

Lunge to Push-ups

Rolling Sit-ups

Jogging in place

To maximize your cardio workouts for weight loss, always aim for variety. Doing so will prevent you from overworking certain muscle groups and cause fatigue. You should also avoid doing high intensity cardio while you are on a fasted state, because you will need the glucose from the food as fuel for the workout.

An important step to take before doing intense cardio is to prevent muscle cramps. If you do not take these precautionary measures, you will feel sore for the rest of the week and therefore will not be able to do anymore workouts. If you cannot do more workouts, your chances of losing 10 pounds within the week will greatly diminish.

To prevent muscle cramps, always hydrate. Eating a banana, a rich source of potassium, will also lower your risk of getting cramps. Try to find a sports drink that contains electrolytes without the added sugar as well. It would also help to take a supplement that contains vitamins B, E, and D as well as zinc and magnesium. Last, but not the least, always do warm up and cool down exercises.

The Plan in Action

8:00 a.m. Breakfast:

*
p<>{color:#000;}. 3/4 cup bran flakes

*
p<>{color:#000;}. 1 cup non fat milk

*
p<>{color:#000;}. 1 banana

*
p<>{color:#000;}. Optional: black coffee or green tea

12:00 p.m. Lunch:

*
p<>{color:#000;}. Open-faced Sandwich: 1 whole wheat bread, 1/2 roasted bell pepper, 3 oz grilled chicken or turkey breast, mustard, lettuce

*
p<>{color:#000;}. 1 piece partially skimmed mozzarella cheese

*
p<>{color:#000;}. 1/4 cup fresh berries

*
p<>{color:#000;}. A hot cup of green tea

Exercise Session

Begin with a warm-up, such as a full-body stretch followed by low-intensity cardio of the same kind (for example, if you plan to run, go for a 5-minute walk first). Then, alternate between low and moderate to high intensity cardio for 50 minutes. Finally, cool down by slowing down to a walk and then relaxing before your meal.

5:00 p.m. Dinner:

*
p<>{color:#000;}. 4 oz broiled flat fish, such as sole or flounder

*
p<>{color:#000;}. 1 cup cooked couscous

*
p<>{color:#000;}. 2 broiled plum tomatoes with a dash of grated Parmesan cheese

*
p<>{color:#000;}. 1 cup steamed broccoli

*
p<>{color:#000;}. A hot cup of chamomile tea, or any other herbal tea that will help you relax

Day Three – Incorporate Strength Training

On day three, you should be getting the hang of your new meal times and regular exercise regimen. However, do not give in to the urge of stepping on the weighing scale because if you notice little or no difference (yet) you will only feel de-motivated. What matters right now is that you stick to the program.

After a high intensity cardio session, you might feel a little bit sore in certain parts of the body, especially the legs. This is the perfect opportunity for you to focus your workouts on the muscle groups that do not feel sore, and it is in the form of strength training.

Contrary to what many women believe, strength training will not make you look all Arnold Schwarzenegger muscly. Strength training will in fact help you lose a lot of weight because it helps tone your muscles. After all, the stronger your muscles are, the better your endurance for cardio will be, and the leaner you will look. Stronger muscles also increase your Resting Metabolic Rate (or RMR), which means your body will continue to burn more fat even while you are not doing anything except breathing!

There are plenty of strength training exercises for weight loss, many of which you can actually do at home. If you like, you can purchase a pair of dumbbells; however, not having one would still enable you to do strength training using everyday items or even your own body weight. In general, you are recommended to use 5 lb free weights, but if you think that is too much, then choose the 2.5 lb.

Here are some recommended workouts that you can do for this day:

Squat to Overhead Press: stand up straight with elbows bent upward and, each hand holding a dumbbell with palms facing forward and adjacent to the neck, and feet parallel to the shoulders. Bring yourself down to a squat, then as you stand back up, lift the weights above your head.

One-leg Dumbbell Row: Bend your body forward at a 90-degree angle, ensuring that the back is straight. Place your right hand on the top of the back of a chair (elbow bent) and pick up a dumbbell with your left hand. Extend your left foot such that your entire body looks like the letter T. Maintain the left leg position as you bend your left elbow up to your abdomen, and then slowly bring the arm back down. Do the same steps with the right arm and leg.

The Down Dog Plank: Lie down facing the ground, the arms bent at a 90 degree angle with the forearms providing support. The toes should be tucked in and should provide support for the lower body. Keep the back straight and the abdomen sucked in. As you breathe in, lift the hips up to form a triangular shape with your body. Hold the position for a few seconds, then revert to the original position as you exhale.

The Superhero Pose: This final exercise also requires you to lie down, but this time your abdomen provide your body with support. Stretch your arms forward with the palms facing downward,, and legs behind you with the toes pointing backward. As you inhale, raise up your both the arms and legs as high as you possibly can. Hold for a few seconds, then revert to the original pose.

The Plan in Action

8:00 a.m. Breakfast:

*
p<>{color:#000;}. 1 toasted whole wheat bread with 1/4 teaspoon olive oil

*
p<>{color:#000;}. Smoothie: 1 cup berries, 1/2 banana, 8 oz non fat milk

*
p<>{color:#000;}. Optional: black coffee or green tea

12:00 p.m. Lunch:

*
p<>{color:#000;}. 15 grapes

*
p<>{color:#000;}. 1 vegan burger, lettuce, and chopped tomatoes with salt and pepper on 1 slice of whole wheat bread

*
p<>{color:#000;}. 6 oz non fat yogurt

*
p<>{color:#000;}. 1 cup vegetable soup

*
p<>{color:#000;}. A hot cup of green tea

Exercise Session

Start off with a full body stretch for your warm up, then begin with Squat to Overhead Press (4 sets of 15 reps). Next, do the One-leg Dumbbell Row (4 sets of 15 reps per side). Set aside your weights after that and roll out a mat for the Down Dog Plank (again, 4 sets of 15 reps). Finally, do the Superhero Pose (4 sets of 15 reps).

In between each set, give yourself a maximum of 60 seconds to stretch, walk around, or simple relax your body and breathe.

5:00 p.m. Dinner:

*
p<>{color:#000;}. 4 oz boneless, grilled skinless chicken breast

*
p<>{color:#000;}. 1/2 cup baked beans, vegetarian

*
p<>{color:#000;}. 2 boiled sweet potatoes with a drizzle of olive oil and a dash of dill

*
p<>{color:#000;}. A hot cup of chamomile tea, or any other herbal tea that will help you relax

[* Day Four -Engage in Flexibility Exercises *]

Today you will be doing some exercises that are more relaxing than invigorating so that your body will be given enough time to recuperate from the cardio and strength workouts from the last two days. Also, tomorrow you will need to get ready for another moderate to intense cardio workout.

The easiest and best way to become flexible is by doing some stretches. You can do any of these exercises at home, preferably on an exercise mat. You can choose to do some of them right before a cardio or strength session.

The Runner: place your right foot in front lower your body to form a lunge position; you should be facing forward and the tips of your fingers should touch the floor (if you can’t do that, then place a pillow underneath and touch those instead). Inhale first then, as you exhale, straighten the right leg and face your foot. Gradually return to the original position, then alternate and repeat.

The Tower: Stand up straight and place your feet together. Bring the arms up over the head and lace the fingers, with the pointers pointing upward. Breathe in and stretch upward as high as you can go. Then, exhale as you bend from the waist up to the left. Hold the position and breathe deeply up to 5 counts. Gradually bring yourself back to the center and then transfer to the right.

The Swing: Stand up straight and make the legs adjacent to the hips. Slightly bend the knees, then place your hands behind you and clasp the hands (if you cannot do this, then grab a face towel with two hands). Inhale as you straighten out your hands and puff up your chest. Breathe out and bend down and bring the arms up behind you as far as it can go. Hold the position as you breathe deeply up to 5 counts.

The Twister: sit on the floor and stretch your legs out in front of you. Then, bend the left knee and place the left foot over the right leg. Place the left hand on the ground with the fingers pointing outward (you will need to rely on this hand for balance). Bend the right elbow and twist to the left, putting the back of the arm against the left knee. Breathe in and stretch your spine. Then, exhale as you twist yourself and pushing the arm against the leg, looking over the left shoulder as you do so. Hold as you breathe deeply up to 5 counts, then gradually bring yourself back to the original position. Do the opposite side.

The Prayer: While sitting on the ground, bend the knees close to your body and place the soles of the feet together. Relax the shoulders and knees, but keep the spine straight and the face looking ahead. Grab your shins then, as you breathe in, allow the chest to expand as much as you can. As you breathe out, bend forward from the hips but keep the back straight. Place your palms on the ground in front of you and hold the position as you deeply breathe for up to 5 counts.

Find a quiet place to do these stretching exercise so that you will not be disturbed to do the entire routine. Wear comfortable clothing that will allow all of the movements.

If you are starting to feel muscle cramps despite taking steps to preventing it, you can treat yourself to a half hour massage or soak in a tub of hot suds to help relieve some of the pain. If the pain is more than what these can handle, then you might want to take an herbal supplement or an anti-inflammatory OTC pill (with your doctor’s approval, of course) to ease the pain before your next session.

The Plan in Action

8:00 a.m. Breakfast:

*
p<>{color:#000;}. Porridge: 1/2 cup instant or quick cooking oats, 1/2 apple (diced), 3/4 cup non fat milk, a dash of cinnamon, and 3/4 teaspoon of honey or maple syrup.

*
p<>{color:#000;}. Optional: black coffee or green tea

12:00 p.m. Lunch:

*
p<>{color:#000;}. Salad: 4 oz grilled shredded skinless chicken breast, 1 tablespoon chopped almonds, 1/4 cup halved red grapes, 1 teaspoon non fat sour cream, a drizzle of olive oil, and 1 cup lettuce

*
p<>{color:#000;}. 1 banana

*
p<>{color:#000;}. A hot cup of green tea

Exercise Session

Begin with the Runner (3 sets of 6 reps per leg), followed by the Tower (8 reps). Then, position yourself to do the Swing (8 reps). After that, sit down on the ground and do the Twister (3 sets of 6 reps per side). Finally, do the Prayer (8 reps). You can increase the number of reps depending on your comfort level.

5:00 p.m. Dinner:

*
p<>{color:#000;}. 4 oz steamed fish or shrimp

*
p<>{color:#000;}. 3 cups steamed spinach

*
p<>{color:#000;}. 1 baked sweet potato with 1 tablespoon non fat sour cream and 3 tablespoons chopped tomato with salt and pepper

*
p<>{color:#000;}. A hot cup of chamomile tea, or any other herbal tea that will help you relax

Day Five – Increase the Pace

Kudos for reaching day 5 without giving in to temptations! You are on your way to losing weight, and you are probably noticing a difference your waistline and overall energy levels. At this point, you will be challenging your body in terms of cardio. Don’t worry too much, because you will certainly be able to handle it with all the strength and flexibility workouts that you have done in the last two days.

What you will be doing today is called the High Intensity Interval Training or the HIIT, which is a relatively new and extremely powerful fat burning routine. It is an intense aerobic workout that will only take a few minutes to do. In fact, 1 hour of running burns just about the same calories as half an hour of HIIT! However, it is so challenging that you should always vary your daily exercises so as not to exhaust yourself. Furthermore, HIIT boosts your resting metabolic rate for as long as 24 hours after your workout.

HIIT involves a series of different high energy exercises with minimal rest periods in between each set. Prepare yourself for the session by hydrating well and keeping a towel close by because you will definitely be mopping a lot of sweat off your skin.

The Plan in Action

8:00 a.m. Breakfast:

*
p<>{color:#000;}. 6 oz non fat yogurt with 1 tablespoon chopped almonds

*
p<>{color:#000;}. Open-faced Sandwich: 1 whole wheat bread with 1 oz shredded low fat cheese and 1/2 Granny Smith apple, chopped. Toast the sandwich, if preferred

*
p<>{color:#000;}. Optional: black coffee or green tea

12:00 p.m. Lunch:

*
p<>{color:#000;}. 1 cup chopped carrots, cucumber, and celery

*
p<>{color:#000;}. 1 cup tomato soup

*
p<>{color:#000;}. 1 pear

*
p<>{color:#000;}. Open-faced Sandwich: 1 toasted whole wheat bread with 1 teaspoon of chopped pickle, 3 oz roast beef, lettuce, and 1 small tomato

*
p<>{color:#000;}. Green tea

Exercise Session

The following HIIT circuit calls for generic exercises that you can look up online (if you are not familiar with some of them). Write it down on a piece of paper or print it out so that you can just glance at it to remind you of the next set. No equipment is called for; all you need to do is to wear comfortable workout clothes. Make sure to do warm up and cool down.

3 sets of 30 reps Burpees

2 sets of 20 reps Jumping Jacks

2 sets of 20 reps High Knees

3 sets of 20 reps Flutter kick Squats

3 sets of 20 reps Evan Burpees

3 sets of 20 reps Split Jumps

3 sets of 20 reps Butt Kickers

3 sets of 20 reps Jump Lunges

3 sets of 20 reps Up and Out Jacks

3 sets of 20 reps Static Squat

3 sets of 20 reps 3, 2, 1 Lunges

5:00 p.m. Dinner:

*
p<>{color:#000;}. 3 oz poached fish, such as tuna or salmon

*
p<>{color:#000;}. 3/4 cup cooked wild or brown rice

*
p<>{color:#000;}. 1/2 cup freshly sliced pineapple

*
p<>{color:#000;}. Salad: 1 cup shredded lettuce with 1 chopped green onion, a drizzle of olive oil, and salt and pepper

*
p<>{color:#000;}. A hot cup of chamomile tea, or any other herbal tea that will help you relax

Day Six – Go Low Carb All the Way

How do you feel after doing HIIT? It sure is empowering to have completed the set, isn’t it? Now that you are on your second to the last day of checking your weight (exciting!), you need to take your diet to the next level by reducing your carbs.

Reducing your carbs means you will be reducing the sugars and starches from your meals, which are responsible for contributing to your fat stores on a regular basis. By exercising regularly and eating fewer carbs, your are forcing your body to burn up your fat stores. The reason why you did not do low carb on the first day is because you still need the glucose for the exercises that you will be doing, especially if you used to lead a sedentary lifestyle.

If you are not satisfied with your weight loss after the 1 week program, you should continue to follow a low carb diet and at the same time gradually increase the intensity of your workouts. With discipline and perseverance, you will definitely be able to achieve your goal weight.

As for today’s exercise session, you will be doing some more strength training. At this point you might want to go to a local gym and have a trainer guide you through some sets of reps, but if that is not possible, then you can follow the recommended exercise session below. Do not forget to hydrate before and after the workout. Warm up and cool down are also essential to prevent muscle cramps. If you have noticed that you are susceptible to cramping, then eat one banana half an hour before the workout to help prevent it.

The Plan in Action

8:00 a.m. Breakfast:

*
p<>{color:#000;}. Omelet: 1 large egg with 1 egg white, 1 chopped red bell pepper, 1 cup chopped mushrooms, and 1 oz grated Swiss cheese

*
p<>{color:#000;}. 1 apple and 1 tablespoon unsweetened peanut butter

*
p<>{color:#000;}. Optional: black coffee or green tea

12:00 p.m. Lunch:

*
p<>{color:#000;}. Sandwich: 1 whole wheat bread, 3 slices grilled turkey breast, lettuce, sliced onion, 1 chopped tomato, 1 slice low fat cheese, and 1/4 teaspoons mustard

*
p<>{color:#000;}. 1 cup mixed chopped carrots and cucumber

*
p<>{color:#000;}. A hot cup of green tea

Exercise Session

For this session, you can do the same sets from Day 3, but if you want to do something else, then try the following generic circuit:

10 reps Goblet Squat to a Box

10 reps Push-ups

10 reps Standing one arm dumbbell press

Repeat the circuit 5 times.

5:00 p.m. Dinner:

*
p<>{color:#000;}. 3 oz steamed fish, such as tilapia or cod

*
p<>{color:#000;}. Simple Salad: 1 cup steamed spinach, 1 chopped tomato, 1 cup sauteed eggplant or summer squash, and 1 tablespoon feta cheese

*
p<>{color:#000;}. 1/4 cup sliced strawberries

*
p<>{color:#000;}. A hot cup of chamomile tea, or any other herbal tea that will help you relax

Day Seven – Check Your Progress

Finally, it is the last day of the program. You must be excited to weigh yourself and enjoy the results. Be careful not to fall back to your old lifestyle though; hopefully these last 7 days you have acquired the right habits to reach your ideal fitness level and maintain it.

The best time to step on the weighing scale would have to be in the morning after Day seven. Do not attempt to weigh yourself on the evening of day 7 because the result will not be as accurate.

For today, you will continue to follow a low carb diet and do some flexibility exercises.

The Plan in Action

8:00 a.m. Breakfast:

*
p<>{color:#000;}. 2 large hard boiled eggs

*
p<>{color:#000;}. 1/2 cup fresh blueberries

*
p<>{color:#000;}. 1/2 cup halved walnuts

*
p<>{color:#000;}. Optional: black coffee or green tea

12:00 p.m. Lunch:

*
p<>{color:#000;}. Sandwich: 4 oz tuna, 1/2 cup chopped baby carrots, 1 whole wheat bread, a drizzle of olive oil, salt and pepper

*
p<>{color:#000;}. 1 cup edamame

*
p<>{color:#000;}. A hot cup of green tea

Exercise Session

You may follow the same sets from Day 4, but if you are feeling bored with them, simply go online and find a video tutorial on yoga or Pilates for beginners. You might even like to consider going to an actual Yoga class. It is important to find a community that shares the same health goals as yourself.

5:00 p.m. Dinner:

*
p<>{color:#000;}. 5 oz grilled skinless, boneless chicken

*
p<>{color:#000;}. 1 cup cabbage soup

*
p<>{color:#000;}. 1 cup steamed broccoli

*
p<>{color:#000;}. Low Carb Salad: 1/2 cucumber (sliced), 1 cup romaine lettuce, 1 tomato, 1/2 tablespoon extra virgin olive oil, 1/2 teaspoon balsamic vinegar

*
p<>{color:#000;}. A hot cup of chamomile tea, or any other herbal tea that will help you relax

Conclusion

Thank you again for downloading this book!

I hope this book was able to help you to lose weight successfully within 7 days.

The next step is to continue the habit of planning your meals ahead and exercising regularly. This time, allow yourself one day of rest such as by doing meditation, so that regular exercise will be more sustainable for you in the long run.

Finally, if you enjoyed this book, then I’d like to ask you for a favor, would you be kind enough to leave a review for this book on Amazon? It’d be greatly appreciated!

Thank you and good luck!


How to Lose 10 pounds: For Women Only - Weight Loss

Discover Exactly How to Lose 10 Pounds in as Few as 7 Days. If you seriously want to lose weight in one week, you need to follow all of the recommendations in this self help book to the core. The steps here are guaranteed to be safe and effective as far as fast weight loss is concerned. Exercise and diet are taken to the next level in this book, but you are free to adjust the amount of food and exercise that you need, because the goal is simply for you to lose weight naturally fast. Here is a Preview of What You Will Learn: - How to prepare yourself before you start the weight loss program. - How to create a specific meal and workout plan that is best suited for your body. - How to choose and prepare the best foods to eat so that you can successfully lose weight. - How to do cardio, strength, and flexibility workouts for weight loss without having to go to the gym. - Manage your body well so that you can avoid muscle cramps and be able to exercise regularly. - Engage in HIIT training for maximum fat burning power, and so much more! This book was written for all women who are looking for weight loss motivation, especially for diet and exercise. If you are an empowered woman who wants to take better care of her body, then this book is definitely for you. Hopefully, weight loss is not your only goal for your body, for you should constantly strive to take good care of yourself because your body is the most valuable commodity that you have. Let this book inspire you to nourish it and train it to become stronger, faster, and more flexible. Let weight loss simply be a bonus. As you gear towards your plan to lose weight for life, make sure to set realistic expectations because each woman’s body is different. Some women lose weight much faster than others, so do not expect to burn off exactly 10 pounds after Day 7. What matters more is that you have lost weight and have jump-started a healthier lifestyle. ****How to Lose 10 Pounds – For Women Only!!! Get Your Copy Now****

  • Author: Jill Lopez
  • Published: 2016-01-20 17:40:10
  • Words: 5555
How to Lose 10 pounds: For Women Only - Weight Loss How to Lose 10 pounds: For Women Only - Weight Loss