Losing 10 pounds of weight in 30 days is a more realistic goal compared to “how to lose 10 pounds in a week”. Many people want to lose weight but they are lazy and looking for shortcuts. I can guarantee you, there are no healthy shortcuts when it comes to losing weight. Some fitness trainers claims that losing 10 pounds in a week is healthy and easy, i say those fat loss plans will leave you feeling hungry, moody, and very unhappy— overall unsatisfied.
If you want to lose 10 pounds in 30 days, you are already on the right track. In this post we are going to show you a workout plan that can help you lose 10 pounds in 30 days without starving. This program is only for those who are willing to work hard, if you are looking for shortcuts, go somewhere else!
What do you need to do in order to lose any amount of weight? Proper nutrition, exercise, and serious commitment. Without further ado, here’s how to lose ten pounds in one month:
Cardio and Weight Training
No matter how serious diet you are on, if you want to lose weight, you need to start going to the gym or exercise at home. You are going to exercise 6 days a week, this workout plan will contain cardio and some weight lifting exercises.
This workout plan needs serious commitment, If you can’t commit to the process, you won’t lose weight. So commit to sticking with it for 30 days. Think about it: You can do almost anything for 30 days, you will lose that unwanted fat from your body. Now let’s jump right into this fat loss workout plan.
Cardio: 30 Minutes ( Monday-Saturday)
Weight Lifting : 50 Minutes (Monday-Thursday)
Cardio exercises are great when losing weight, the advantage of this workout is, you can perform it anywhere anytime.
You can complete this workout within 50-60 minutes.
Plank is a great exercise for balancing your body fat percentage, it burns fat from all of our body parts. Plank is pain and no pain no gain.
This exercise helps you strengthen your core and give more flexibility to your body. It’s a killer exercise to remove fat from your belly and lower back.
( 4 Sets of 30-60 seconds each set)
Squats are basically leg exercises, but they help to burn fat around your glutes, thighs and help to strengthen your core.It is a very good way to burn fat fast and effectively.
Perform 4 Sets of 12-15 Reps.
You can either run in the gym on a treadmill or just run outdoors. It’s a very effective old school fat loss exercise.
4. Sit Ups
Sit up is not really a fat loss exercise but it does help to shape your abdominal area and get you that well shaped flat stomach.
3 Sets of 12 Reps
5. Stair Climber
You can perform this exercise at home or in the gym. It’s a monster exercise for fat loss. 10-15 mins per day would be ideal to reach your fat loss goal.
6. Jumping/Skipping Rope
Perform this fat loss master exercise with high intensity.
3 sets of 20 reps.
High Intensity Fat Loss Workout (weight training)
Cardio is the key to lose weight, but adding some weight lifting exercises can shape your body into that fit look all the fitness models have, weight lifting also targets the areas of body which contains more fat, thus helping you to turn that fat into muscle.
Make sure you carry a water bottle with you while performing this workout, keep on drinking water in between sets, keep your rest period no more than 1 minute between each set and no more than 3 minutes between each exercise.
Perform 5 minutes warm up before you start weight lifting, don’t use heavy weight in your first week of this workout plan. You might experience muscle soreness in first couple of days but trust me it will go away! Wear proper workout gear when using weights.
If you really want this exercise to work, you must go all in, try to complete the kettlebell swing motion for 90 seconds without stopping that way you get the most beneficial effect of kettlebell swings for weight loss.
4 sets of 90 secons each.
2. Barbell Squats
Barbell squat burns fat from your thighs, glutes and back. It’s a great exercise to add in this fat loss workout.
3 Sets fo 12 reps.
3. Battle Rope Wave
Perform 3 Sets of 1 minute each set. Try to reduce the rest period as much as you can.
4. Goblet Squat
Shoot 3 Sets of 12 Reps for this goblet squat.
5. Farmers’ Walk
3 Sets of 50 meter each set or 1 minute.
6. Step Ups
4 Sets of 12-15 Reps7
Most of these exercises can be done at home, all you need is a dumbbell set. You can perform this workout within 30-40 minutes (including rest time).
Most people will tell you to go on a serious diet if you want to lose weight, even tho that kind of diet will mess with your mood and overall health. Starving yourself isn’t a healthy way to lose weight, all you have to do is, change your eating habits.
Replace your current meals with healthy food. It’s a fact that no one ever get fat by eating lots of fruits and vegetables, add more fruits and vegetables in your diet. Drinks lots of water during the day and before meals.
Eat foods that are rich in protein and low on calories. Can’t figure it out?
Don’t worry! Here is the meal plan that will help you lose weight without starving.
You should also consider taking some protein supplements, they can help you boost energy when performing your workout. Here is the complete supplement guide for you.
Read More – 10 Overlooked Ways Women Can Lose Twice As Much Weight – Lose 14 Pounds In 2 Weeks
This is one of the most important part of this fat loss plan. Many people starts and give up in couple of days or 1 week, the biggest reason of them giving up is, they start with a wrong mindset. This is not something that can happen overnight at the same time, this is not a rocket science. This is something good for your health and it’s very simple. Think of it as you are just making a few changes in your lifestyle, and they are good changes.
When i was in my early bodybuilding days, i always read fitness magazines to keep myself motivated. Once you get into this fit lifestyle, amazing things will happen in your life. These are some of “the best fitness magazines” that you can read.
- The Power of Positive Energy
- Shut Up and Run
- No Sweat
- The Fitness Mindset
You can create a list of your favorite tunes and listen when doing these exercises. I always listen music on my headphones whenever in the gym. Your favorite tunes can boost your energy and motivates you, it will push you forward in achieving your goals.
One another way to stay motivated is by tracking your weight during this workout plan, take a picture of yourself every 3 days and caption the body weight. Once you pass 2 weeks, you can see the results by looking at your pictures.
There you go, losing weight isn’t rocket science, we humans are capable of doing almost anything.