How to Lose 10 Pounds in 10 Days!

No seriously you can! 

Dont believe me? Take a look for yourself!

Before you read on you will need:

  • A bit of discipline

  • To be prepared to cry a little bit 

  • Have some willpower

  • WANT to commit

  • A big water bottle

  • A Comfy bed

Right, you’re still with me? Fabulous.

To start off your 10 day journey we are going to have a little maths lesson, Ha Ha fuck me right? I know, but knowing this will help you in your future weight loss adventures. It’s pretty easy maths to be honest. So for every pound of fat we want to lose in these next 10 days we will need to burn 3500 calories, as there are 3500 calories in one pound of fat. See? Easy maths. I want you to try to remember that little formula. Another thing I want you to remember is that losing too much weight too fast is not healthy for your body and not everyone will lose the same amount of weight doing the same diet. Righto once you have digested that, lets move on.

Here is what we don’t want to do – We DONT want to just jump on a low-calorie diet and think that will help. It will in fact do the opposite of what we want. Our bodies are extremely smart in some ways but not in every way, so if we start cutting our calories to extremely low levels our body goes into a sort of starvation mode. When our body goes into this starvation mode it tries to store as much fat as it can as emergency energy, it isn’t sure when it will get more food so it starts taking precautions, this can be very detrimental and pretty much puts our body at a standstill. So what we are going to aim for is:

Lower Calorie Diet

High Water Intake

Intense Workouts

Quality Sleep

So Lets get into how we are gonna lose those 10 pounds hey?

Righto, so now we are going to dive into those 4 points a little bit more okay, okay good. 

Lower Calorie Diet – 

Righto so what we want to eliminate is Processed foods, yeah the best kinds of food. So no fast food, no greasy foods, none of that shit. We want to aim at eating natural foods, foods that are high in protein and very nutrient rich. If you’re crying right now grab those tissues because you can still make some decent meals using healthy foods, trust me. This is where the discipline comes into play, you need to stick to eating healthy foods. 

Counting calories takes a bit of time working out but once you get the hang of it, it’s very straight forward. I use an app called MyFitnessPal, This app allows you to log the foods you are eating and then tracks your calories for the day, makes everything so much easier. Now you have a basic idea of counting calories here are the kinds of foods you should be aiming to eat:

Protein = 4 calories per gram

Sources: Chicken, Red Meat, Fish, Nuts, Eggs, Milk, Beans, Legumes, 

Carbohydrates = 4 calories per gram

Sources: Brown Rice, White Rice, Vegetables (potatoes), 

Fats = 9 calories per gram

Sources: Avocado, Nuts, Eggs,,

Food_pyramid_transp_landscape_640
Image credit: https://www.safefood.eu

* RUMOUR ALERT *

Too many people think fats are bad for you, WRONG. Not all fats are bad for you. Do some research and you will find the fats that are beneficial to your body. You just need to stay clear from PROCESSED FATS.

The average Calorie intake for a male is 2,500 calories, and the average calorie intake for a female is 2,000 calories. So to start off try cutting 500-750 calories from that average and go from there. Because everyone’s bodies are different, for me to suggest exact calories it could be dangerous. the best way is to experiment with yourself, if you cut some calories and are not losing weight try to cut some more. On the other hand if you start feeling like complete shit and have no energy than you have cut too many calories too quick, add some more and slowly decrease the amount of calories your body receives. 

Righto now we have talked about food and what to eat and what not to eat, go and have a look for some good recipes that you want to try BUT remember to count your calories!!

High Water Intake – 

Okay this is pretty straight forward, but I know some of you don’t drink nearly as much water as you should. Yes I’m looking at you! Okay so I want you to try to drink at least 3 litres of water a day. If you can drink more that is great! Not only does it have a heap of health benefits, dont believe me? Click here to see for yourself. It also fills you up when you are feeling hungry, whenever I think about having that little snack to tie me over until my next meal I’ll have a big chug of water and it will help. So keep that in mind! 

water.gif

Intense Workouts – 

A lot of people struggle with working out, But it doesn’t have to be as boring as running non stop on a treadmill for 24 hours… MAKE IFUN!

exercise

The one think I want you to aim at doing is to keep them intense though. The best workouts are ones that involve weight training and cardio vascular training. If you think lifting weights is going to get you big and gross then slap yourself right now. That is another stupid rumour that everyone seems to think.. NOT TRUE. 

The best kinds of workouts that keep the intensity up are circuit workouts. If you are a beginner to working out that is 100% fine, if you don’t like going to the gym that is also fine, you will be surprised at how much you can do in the space of your own home when it comes to exercising. Here is a little beginners circuit you can try:

60 secs – Star Jumps

60 secs – Burpees

60 secs – Plank

60 secs – sit ups

30 secs – REST 

REPEAT for 5 rounds 

There you go, give that a try to once you have done that, go for a 30 minute walk/jog. Focus on keeping your heart rate up and your blood pumping, don’t over do it and have a stroke though and make sure you drink plenty of water! 

Look online for other ideas for exercising – the lists are endless. Just focus on burning more calories that you are putting into your body okay!

Quality Sleep –

Sleep is so fucking important. If you don’t believe me have a look at my previous post and you’ll be able to see for yourself. Long story short – Sleep is where your body goes through  all of its healing and regeneration of cells. If you are not getting at least 7-8 hours of sleep it can have negative effects on your body, physically and cognitively. So make sure you’re getting enough sleep!!

pooh.gif

SUMMARY

  • Stop eating shitty processed foods.
  • Eat high protein, nutrient rich foods.
  • Drink a fuck load of water.
  • High intense workouts – Try burning 500-1000 calories per workout! BUT DONT DIE.
  • Get a lot of high quality sleep! 7-8 hours.
  • Enjoy looking like a sexy mother fucker!! 

Questions? 

If you have any questions, leave me a comment or send me an email –callumroebuckfitness@gmail.com. I’m happy to write you out a workout regime  or give you more information if you are really struggling to drop a few kilos. I’m here to help. 

– Callum

Feautre image credit: https://www.huffingtonpost.ca/kelly-coffey/losing-weight_b_5831672.html

 

2 thoughts on “How to Lose 10 Pounds in 10 Days!

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    Liked by 1 person

  2. Great post! I’ve been trying to lose my double chin since forever so hopefully this regimen helps.

    Liked by 1 person

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