Lose 10 Pounds in One Week -- The Best Method

Looking for the best way to burn fat fast, get rid of some flab, and lose 10 pounds in as little as one week? Then you're in the right place! Below I'm going to outline one of the most effective and efficient ways to drop up to 10 lbs in about 7 days. And it doesn't require you to starve yourself or exercise like a maniac. It also doesn't involve any expensive diet supplements or dangerous "weight loss" pills. All it takes is a very simple diet, a little bit of super-efficient fat-burning exercise, and a few cheap "shortcut" supplements. Here we go...


5 Steps to Lose 10 Pounds in One Week

Step 1: Cover the Basics

There are certain fitness "basics" you need to cover if you want to be able to burn fat and lose 10 pounds fast. First, you gotta get enough sleep. It's extremely difficult to lose weight efficiently when you're always tired, for a variety of reasons (including the fact that your body starts pumping out metabolism-killing "stress" hormones). Most people need at least 7 hours of quality sleep per night, but 8 is even better!

Also, you need to be well-hydrated if you want to have a healthy metabolism and enjoy high energy levels. At the very minimum, try to drink 70 ounces of pure water and/or unsweetened tea per day. Your body will thank you, you'll feel great, and it will be much easier to lose weight quickly.

Finally, you need to keep the "bad" things to a minimum, especially alcohol and drug consumption. When you drink, your liver literally stops the fat loss processes going on in your body so that it can focus on processing the alcohol and detoxing your body. One glass of red wine with dinner is OK but any more than that and you'll be significantly hurting your weight loss progress.


Step 2: Boost Your Metabolism (and Energy!)

Boosting your metabolism and energy is vital for fast, healthy fat loss. Higher energy and a "hot" metabolism make it so much easier to drop those 10 pounds quickly. Start by drinking a large tumbler of water first thing upon waking, at least 16 ounces. It'll clear your head and jumpstart your energy. If you need that caffeine kick, also drink a couple cups of sugar-free black or green tea. You can also consider taking a healthy energy booster that contains B vitamins, natural caffeine, yerba mate, or a combination of the three (best choice IMHO!). If you must have your morning coffee to get going, at least avoid sugar and artificial sweeteners (stevia and xylitol are two good natural sugar alternatives).

Next do about 10 to 15 minutes of light exercise. Fast walking or light jogging is fine, as long as you break a sweat and get your heart pumping a bit. You just want to get your metabolism kicked into gear and give yourself a healthy energy boost. Plus, it's been proven that people who do some form of exercise first thing in the morning are much more likely to stick to a good fitness routine and healthy diet over the course of the day!


Step 3: Eat a Modified-Caveman Diet (AKA "The Best Fast Weight Loss Diet in the World")

If you want to lose 10 lbs in a week, you're gonna have to follow a strict diet based around healthy, unprocessed foods. This will reduce calories and, more importantly, help to stabilize your blood sugar levels and insulin production. One of the best options is a "modified-caveman" or "paleo" diet. It basically involves eating mainly the kinds of natural foods that humans can hunt or gather in the wild. Lean meats, fish, eggs, nuts, large (non-grain) seeds, berries, root vegetables, etc. Purely quality proteins, good carbs, and healthy fats. At the very minimum, get at least 90% of your calories during the week from proteins, veggies, raw fruits, nuts, seeds, and healthy oils like extra-virgin olive oil and unrefined coconut oil.

Also, you can eat plenty of beans and legumes due to their appetite-suppressing high-fiber content and low glycemic index counts. You can also eat small amounts of low-fat dairy -- such as mozzarella cheese made from skim or low-fat milk -- since there is quite a bit of evidence that calcium is important for weight loss. FYI, this is where the "modified" part comes in, since beans/legumes and dairy products are not typical paleo-diet foods.

Obviously, all junk foods must be avoided. In fact, any processed food that contains refined sugars, flours, or fats should be cut out. Grains, potatoes, and other starches should also be avoided during this time. All of these foods spike blood sugar levels, cause your body to pump out insulin, and basically shut down fat-burning. Yes, what we're talking about is a type of "low-carb" diet (or lower-carb at least, since you can eat fruit). But, if you really want to lose those 10 pounds fast, you should be able to stick to it for a week!

One of the best ways to eat to lose pounds fast -- without going hungry or suffering extreme food cravings -- is to eat several small meals and snacks throughout the days instead of 2 or 3 big meals. In fact, many bodybuilders, fitness models, and athletes eat a small protein-based meal or snack about every 3 hours during waking hours. Many top nutrition experts recommend following a "6 meals a day" plan because it's an effective way to boost your metabolism, keep insulin and blood sugar levels steady, maintain high energy, and minimize hunger/food cravings all at the same time!

No matter what, remember that diet is 3/4 of the solution when it comes to healthy and safe "rapid" weight loss. If you eat (or drink) lots of processed, refined sugars, "white" flours, artificial chemical-laden junks foods, etc you will NOT lose weight quickly. For the best/fastest results you must eat an extremely clean diet based around high-quality proteins, healthy fats, and good carbs with LOTS of water for optimum metabolic function.


Step 4: Do Metabolic-Burst Exercise

Forget the long, boring, painful, and largely ineffective "cardio" workouts. Typical cardio, by itself, is not going to help you lose 10 pounds in one week. A much better, more-efficient option is to do "metabolic-burst" workouts. These are short (approximately 20-40 minutes), higher-intensity workouts based around full-body strength training exercise and interval-based cardio exercise. Put simply, intervals are brief bursts of high-intensity activity followed by short "active recovery" periods.

A very simple example is a light jog that involves doing a set of 5-30 reps (depending on your personal conditioning level) of bodyweight resistance exercises (e.g. pushups, squats, lunges, pullups, etc.) every 90 seconds for about 20 to 30 minutes. This kind of strength training/cardio combo workout is proven to burn more calories than typical workouts while also causing powerful metabolic and hormonal changes in the body. When you do both strength/resistance training and interval-based cardio exercise on a regular basis you create the ideal fat-burning conditions inside of your body. In fact, you'll literally burn fat and build lean muscle tissue while you sleep!


Step 5: Shortcut Supplements

There are a few low-cost diet supplements that can really help to speed up the weight loss process and allow you to lose 10 pounds in the next week. They include whey protein powder, omega 3 fat supplements (e.g. fish or krill oil), and a high-quality multivitamin formula. All of these powerful supplements are proven to assist in healthy weight loss, mainly because they help to cover all nutritional bases and can assist in faster recovery from tough workouts. At the very minimum, take a decent multivitamin/multimineral formula to make sure your body and metabolism has everything necessary for fast, efficient fat loss.


So that's pretty much it! Now you know one of the best ways to lose 10 pounds in one week. If you stick to these techniques very closely you will definitely burn fat, lose weight, drop pounds, and reduce inches from your belly, hips, thighs, etc. And you'll do it in a fast, healthy, safe, and highly efficient way.

Good luck and make sure you leave your questions, comments, and tips below!

12 Cheap Fat-Burning Foods

You don't need to spend a lot of money on healthy fat-burning foods in order to lose weight in a fast, easy way. Sure, some of the healthiest foods are a little expensive (e.g. organic fruits and grass-fed beef) but there are also dozens of ultra-healthy, nutrient-dense, "weight loss" foods that can be had for about a dollar per pound or less. Here are 12 examples...

Eggs -- A protein "superfood" packed with important vitamins, minerals, and good fats (if you don't throw away the valuable yolk!). And yes, the plain white (read: cheap!) varieties are just fine.

"Whole Fryer" Chickens -- Yes you gotta chop 'em up yourself (which is a good workout anyway) but it's worth it for all the high-quality protein you get!

Ground Beef -- An inexpensive, quality protein that can be used in dozens of tasty recipes.

Nuts & Seeds -- Sometimes you gotta search but these nutrient-dense foods can be had for little money and they make the perfect appetite-suppressing snack. Look for "in-the-shell" varieties to save money and give your hands/fingers a great workout.

Apples -- Full of vitamins, minerals, and hunger-killing fiber.

Grapes -- The red, blue, and black varieties are full of healthy antioxidants and fiber.

Bananas -- One of the most convenient snack foods, especially when combined with a healthy protein like natural peanut butter or a handful of roasted nuts and seeds.

Diet Plums/Prunes -- One of the healthiest antioxidant-packed foods you can eat that's also a natural appetite suppressant and bowel/colon cleanser.

Dry Beans -- A true "superfood" that kills the appetite and should make up a large part of your weekly calories.

Carrots -- A vitamin-rich veggie that makes a great snack when paired with a healthy protein and/or fat.

Rolled Oats -- One of the few whole grains that should definitely be a part of any rapid fat loss diet.

Brown Rice -- Another low-GI starchy carb that can be incorporated into a fast weight loss eating plan.


So there you have 'em: 12 cheap "fat-burning" foods you should be eating on a regular basis. These inexpensive foods are all nutritional powerhouses that provide the protein, vitamins, minerals, and healthy fats you need to lose weight in a fast, healthy, safe, and easy way!


Learn more:

The 20 Healthiest Foods for Under $1

Tags: healthy food

Parkour Bodyweight Strength Workouts

Want to get super-fit, strong, and flexible... and have a lot of fun at the same time? Then try a Parkour bodyweight workout. You'll burn LOTS of calories, get rid of body fat quickly, build lean muscle, increase functional strength, and really confuse your body... forcing it to adapt (and improve itself) fast!

Check out this video:

Tags: Parkour, bodyweight exercise

The Fastest Way to Lose 10 Pounds of Body Fat

Want to lose 10 pounds of body fat in the fastest way possible? Then follow these simple steps:

1. COVER THE BASICS -- Sleep and water. You need a lot of both in order to burn fat and lose weight quickly. Both are vital for a strong metabolism, high energy levels, and ideal "fat loss" hormone production.

2. CUT THE CARBS -- Cut all processed carbs out of your diet. Replace them with natural unprocessed carbs like vegetables, raw fruits, beans/legumes, nuts, and large non-grain seeds. You'll cut calories, stabilize blood sugar and insulin, and greatly improve the way your body metabolizes fats and calories

3. EAT LIKE A CAVEMAN -- Get most of your calories from "paleo" or "caveman" foods. Meats, vegetables, nuts, large seeds, and small amounts of raw fruit. Avoid grains and white starches like white potatoes and white rice. You'll lose 10 pounds in a month with this method alone!

4. DO SHORT, INTENSE WORKOUTS -- The fastest way to burn fat and lose weight is to do short, intense workouts based around interval-training. You should combine strength training and cardio exercise in a way that forces your body to burn fat quickly yet hold onto vital lean muscle tissue.

5. TAKE THE BEST SUPPLEMENTS -- The best supplements for fast weight loss include whey protein powder, multivitamins, omega 3s/fish oil, green tea extract, and possibly a good energy booster with B vitamins and natural caffeine sources (to speed up fat metabolism during workouts).

That's pretty much it: the fastest way to lose 10 pounds of fat. If you closely follow the steps above you could lose 10 pounds and several inches within about 3 or 4 weeks. Give it a go and see how great you feel!

Fast & Easy Weight Loss: 10 Quick Tips

Losing weight doesn't have to be very difficult. Fast and easy weight loss really just comes down to staying focused on your goals, eating a healthy and "filling" diet, and doing the right kind of "interval based" exercise for rapid fat loss.

Here are 10 quick tips for fast and easy weight loss success:

1. Write down your goal and review it several times per day. Something like "I will lose 10 pounds by January 1st by eating well and exercising regularly!" is fine.

2. Spend a few minutes each morning visualizing success in order to get yourself in the right mental state.

3. Keep track of the many small actions you take each day. Use techniques to create powerful momentum and turn those actions into permanent habits.

4. Do some vigorous exercise (at least 10 minutes) first thing in the morning almost every day.

5. Drink a large tumbler of water first thing in the morning to clear your head and boost your energy.

6. Consider drinking an energy-boosting tea or taking a healthy energy supplement first thing in the morning before your exercise and/or before working out.

7. Do several full-body workouts per week. Keep them short and base them around higher-intensity intervals. Combine both strength training and cardio exercise.

8. Eat a diet based around 90% unprocessed foods. Avoid all processed and refined sugars, flours, and fats. Consume some protein with each and every meal and snack.

9. Eat some high-fiber, low-calorie food (like a large apple) about 10 minutes before every meal. This will suppress your appetite naturally make it much more easy to control what and how much you eat.

10. Take whey protein, omega 3 fats, and a high-quality multivitamin to cover your protein, healthy fat, and vitamin/mineral bases.

These are proven fast and healthy weight loss tips. If you want to stimulate your metabolism and drop pounds the quick, healthy way you should incorporate them into your fitness plan!


Related:

Fast, Easy Weight Loss Tips from AOL

Tags: easy weight loss

Fast and Easy Weight Loss in 5 Simple Steps

Looking for a really fast and easy weight loss solution? Then follow these 5 simple steps...

1. Get energized -- If you have energy, it will be much easier to lose weight in a fast, easy, healthy, and safe way. First, get enough sleep. Second, drink lots of pure water. Third, avoid simple sugars and most processed carbohydrates and fats. Finally, boost your energy with health things like green tea extract, special energy teas, yerba mate, natural caffeine sources, black tea, sugar-free coffee, and healthy energy supplements containing B vitamins, ginseng, guarana, etc.

2. Kill your appetite -- Certain foods can suppress your appetite naturally and make it much easier and faster to lose fat. The best choices are fiber-rich fruits and vegetables. Grapefruit has especially effective hunger-suppressing and fat-burning properties. Cabbage and cabbage soup are natural appetite fighters. Nuts and seeds fill you up and satiate you without adding bad calories.

3. Focus on protein -- Base your meals and snacks around lean protein. You'll fill up faster, avoid hunger, and boost your metabolism naturally. Protein is the hottest-burning macronutrient since it requires lots of calories just to digest and process. Plus it provides the amino acid building blocks for lean muscle tissue.

4. Do short, vigorous workouts -- Don't spend hours doing "torture" cardio workouts. Instead do short 20-40 minute workouts based around intervals. A full-body workout involving bodyweight exercises (like pushups, pullups, squats, etc.) and HIIT-style cardio is an extremely powerful way to burn fat, stimulate muscle growth, speed up the metabolism for hours, and help you look and feel great.

5. Take "fast and easy" supplements -- Some supplements really can help when it comes to easy, fast, and healthy weight loss. They're convenient and they provide the vital nutrients your body needs to maintain a "hot" metabolism and continue dropping pounds as fast as possible. Some of the best choices are whey protein, omega 3 fats, green tea extract, high-bio-availability multivitamins, and natural fiber appetite suppressants (e.g. hoodia and glucomannan).

The BEST Diet to Lose 10 Pounds Fast

Looking for a good, healthy, and simple diet to lose 10 lbs of fat fast? Then you'll enjoy this blog post. Below I'm going to outline some extremely effective techniques for losing weight quickly through healthy dieting. Diet is at least 75% of any weight loss program, and by using the methods below you almost can't help but lose fat quickly and relatively easily!

Lose 10 Pounds Fast -- The Best Diet Tips

1. Cut sugars and most processed foods out of your diet.

2. Consume large amounts of vegetables, raw fruits, beans, and legumes. Try to eat mainly low-GI "good" carbohydrates.

3. Focus your meals and snacks around lean proteins.

4. Eat 5-7 small meals and snacks per day.

5. Don't drink calories... stick to water and sugar-free teas, sodas, and soft drinks.

6. Limit your intake of starches to specific times when your body can use them well (such as immediately after a strength-training workout).

7. Eat plenty of healthy fats -- especially unprocessed ones like nuts, seeds, and fish -- and avoid bad ones, especially highly refined oils.

That's it. If you stick to the above rules closely, you definitely will lose 10 pounds within a short amount of time. Most likely a month or two. Don't try to starve yourself. In fact, you should try to eat a pretty large amount of food in order to avoid hunger and food cravings... and also to help speed up your metabolism. But again, you must stick to the rules above... especially the ones regarding cutting sugars/processed foods and limiting starchy carbs.

Here's one more "best diet" tips: plan and prepare ahead of time. That is, plan your daily and weekly meals beforehand and prepare your food so that you always have healthy meals and snacks close by and ready to go. You'll make better food choices and avoid the temptations of fast food restaurants, convenience stores, hot dog stands, etc. This strategy alone can totally transform your eating habits and make it much easier to lose those 10 pounds fast!

So that's pretty much eat: a few of the best, most-effective, and 100% proven dieting/eating tips for losing fat and dropping pounds in a fast, efficient manner.

Tags: best diet to lose weight, lose 10 pounds fast

A Simple Way to Lose Fat Fast With a Natural Diet

Want to burn fat and lose weight fast? Then forget about typical "low fat" or ultra low-calorie "starvation" diets. Those typically only lead to lagging energy, slow metabolisms, and sometimes serious health problems. The best way to lose fat quickly is to eat plenty of healthy fat and quality protein, along with a good amount of fiber-rich good carbs, while cutting out processed sugars and refined carbohydrates.

Throw in some of the best forms of fat-burning exercise and you'll begin to lose weight in a very efficient and rapid way. Using the 3 powerful tips below you could lose 10, 20, or even 30 pounds in the next few weeks...

A Simple Plan for Natural Weight Loss Through Healthy Eating & Smart Exercise

1. Eliminate processed and refined sugars, grains, and carbohydrates from your diet. Get most of your carbs from fibrous plants foods, especially vegetables, raw fruits, and beans/legumes. Also eat plenty of quality protein every day.

2. Eliminate bad fats from your diet. All hydrogenated oils must go, as well as most vegetable and seed oils. Fried foods should be kept to a bare minimum. But do eat plenty of good fats: olive oil, coconut oil, fish oil, avocados, whole nuts and seeds, whole eggs, sardines, grass-fed beef and other naturally-raised meats. These natural, unprocessed fats will make you feel great and help you lose weight fast!

3. Do interval-based resistance training and cardio exercise often. Brief, vigorous workouts based around short bursts of high-intensity exercise are without a doubt the best form of exercise for burning fat and lose weight quickly.

That's it: a simple way to lose weight naturally using healthy dieting methods and the most efficient forms of exercise. It really comes down to mimicking what our ancestors did. Simple eat natural unprocessed foods and do brief but intense bouts of activity. You'll feel great, have good health, lose weight quickly, and keep it off for good...

Tags: natural weight loss, simple way to lose fat

Bodyweight "Run and Gun" Workouts

Want an incredible fat-burning, full-body muscle-blasting workout that you can do just about anywhere? Looking for the best exercise to lose weight fast?? Then go jogging and, once your muscle are warmed up, do at least a couple sets of 4 or more of the following exercises...

Wind sprints.
Stairs/steps running.
Hill sprints.
Jumping.
Pushups.
Explosive pushups.
Burpees.
Pullups.
Muscle-ups.
Bodyweight squats.
Rock climbing.
Plyometric box jumps.
Hand-stands.
Inverted rows.
Leapfrog burpees.
Pistol squats.
Just about any interesting bodyweight exercise you can think of that utilizes the things around you.

A jog combined with several intense sets of bodyweight exercises like the ones listed above is possibly the single most effective fat loss workout you can do. I call them "Run and Gun" workouts. You should give them a try if you want to burn fat and lose weight fast, in a way that will explode your metabolism and add lean, toned, sexy muscle to your body quickly! Just make sure you're always moving and keep rest to minimum. Absolutely no sitting or standing around!

Check out this great video of a fantastic run and gun workout example routine being done in the city of Philadelphia:



Just incredible!

- JCP

p.s. Thanks to Mark's Daily Apple (a fantastic "primal" fitness blog you should check out!)

Tags: best workout for fat loss, fat burning exercise, bodyweight training

Lose 10 Pounds -- The Fastest Way

Want to lose 10 pounds quickly, burn off fat, and feel a lot better in a matter of weeks? Then use the proven techniques below...

1. FOCUS -- Without a doubt, the fastest way to lose 10 pounds is to focus all your energy on burning fat, while maintaining a strong metabolism and good health. Focus is a must for quick fitness results.

2. GO ALL OUT -- Don't just do one or two things... do everything you need to do in order to get rid of those 10 lbs. This includes eating a clean diet, doing efficient fat-burning exercise, getting plenty of sleep, and drinking lots of water.

3. DO A JUICE FAST -- An occasional juice fast or "raw foods" diet is a great way to give your body a break, detox your organs, flush out your system, boost your energy, and lose up to 5 pounds very quickly.

4. BOOST YOUR ENERGY -- Energy is a big component of fast, healthy weight loss. Protect and boost your energy by getting plenty of sleep, drinking lots of water, and avoiding processed/refined sugars and carbohydrates (e.g. junk foods, "white" breads, soda, etc).

5. EAT THE BEST DIET -- The best diet for losing 10 pounds fast is one based around lean proteins, healthy carbs, and good fats. Get most of your calories from unprocessed natural foods and you'll drop pounds while feeling a lot better at the same time.

6. DO THE BEST EXERCISE -- Focus on doing short, high-intensity workouts based around strength training exercises and small amounts of interval-based cardio exercise. This will burn fat and build/protect lean muscle while creating useful hormonal changes in the body that facilitate rapid fat loss.

7. TAKE THE BEST SUPPLEMENTS -- Diet supplements like whey protein, multivitamins, green tea extract, and omega 3 fats (e.g. fish oil) can give you the extra boosts your need to burn fat and lose 10 pounds in the fastest way possible.

The Best Diet Tips for Losing Fat Fast

Want to burn fat and lose pounds fast? The tips outlined below are considered by many experts to be the best diet tips for fast, healthy weight loss. Diet is 75-90% of the solution when it comes to losing body fat and getting a fitter, leaner, sexier-looking body. Give these proven tips a try and you'll get rid of that ugly flab quickly...

1. Eat 5-7 small meals and snacks per day. This will boost metabolism, suppress hunger/appetite/food cravings, and keep energy levels stable.

2. Eat some protein with every meal snack. This kills hunger, fuels lean muscle gain, and stabilizes blood sugar levels and insulin product (vital for fast fat loss!).

3. Limit your intake of starchy carbohydrates like breads, pastas, grain foods, potatoes, rice, etc. This is the healthiest and best way to cut calories. Try to get most of your carbs from healthy, low-GI sources like vegetables, beans, legumes, and fresh whole fruits.

4. Don't drink calories. Avoid high-sugar beverages at all costs. Stick to water, sugar-free teas, and diet sodas.

5. Drink LOTS of water. This is a natural energy and metabolism booster that also helps to reduce hunger by filling the stomach and tricking it into thinking you've eaten lots of food.

6. Avoid all simple sugars and refined carbohydrates. Cut all "white" sugars and flours from your diet. This step alone could help you lose 10 pounds very fast!

There you go: the best diet tips for losing weight fast. These things are all 100% proven to work so add them to your fitness game plan!

Tags: best healthy diet tips

10 Simple Ways to Get Strong and Lose Fat Fast

Want to get strong, build muscle, burn fat fast, and get a better-looking body in a matter of weeks? Then follow these 10 proven tips...

1. Drink a gallon of water per day.

2. Get at least 7 hours of sleep each night.

3. Take a good energy supplement before working out.

4. Do some form of vigorous exercise first thing in the mornings.

5. Do total-body bodyweight-based strength training often, at least twice a week.

6. Always focus on "big," multi-joint, compound exercises that work multiple muscle groups and really tax the body's energy stores (such as fat!).

7. Keep your cardio to a minimum and focus on brief, high-intensity workouts based around interval training.

8. Use creative weight training techniques involving things like sledgehammers, sandbags, kettlebells, unbalanced dumbbells, etc.

9. Eat a protein-focused diet that include lots of high-quality carbohydrates (e.g. fruits, vegetables, oatmeal, beans, etc.) and plenty of healthy fats (coconut oil, virgin olive oil, peanut butter, avocado, fish, etc.).

10 . Rest and recovery. Have a "total" rest day and eat at least one big "cheat" meal per week to reward yourself, recover mentally, and stimulate/boost your metabolism.

There you go: 10 powerful ways to burn fat, build muscle, gain strength, lose weight, reduce inches, and get a fit, strong, sexy body fast!

Tags: healthy fat loss

10 Steps to Losing 10 Pounds in 21 Days (or Less)

Want to lose 10 pounds in 21 days... or less? Then follow these ten proven, simple, and powerful steps...

1. COMMIT -- Make a decision right now and commit yourself to losing weight over the next 3 weeks.

2. FOCUS -- Write down your goal (e.g. "Lose 10 pounds in a healthy way over the next 21 day"). Read it daily and focus your energy as much as possible on that goal. Spend a few minutes visualizing success each and every day.

3. CUT THE SUGAR -- Cut all refined and simple sugars out of your diet.

4. CUT THE STARCHES -- Cut down on your intake of starchy carbs, especially grain foods like bread and pasta.

5. GET ON A PALEO-BASED DIET -- Get most of your calories from paleo foods, but also include plenty of beans/legumes for their high fiber benefits. Also have one big cheat meal every 7-10 days.

6. DO 3-5 SHORT, INTENSE WORKOUTS PER WEEK -- Do a 20-30 workout based around both full-body strength training exercises every other day or so. This is the most efficient form of exercise to burn fat and lose 10 pounds in 21 days or less!

7. DO INTERVAL-BASED CARDIO -- Include some HIIT-style cardio, either after your strength workouts or by itself. At least twice a week.

8. DRINK WATER -- Drink at least 60 ounces of water per day to boost energy and optimize metabolism.

9. GET ENOUGH SLEEP -- Most people need at least 7-8 hours of quality sleep per night in order to burn fat and lose weight fast.

10. USE THE POWER OF MOMENTUM -- Keep track of your daily progress in a fitness log or on a calendar. Get small "wins" each and every day. Soon eating well and exercising will become a habit and you'll be on your way to quick fat loss success.

There you go: 10 powerful steps to losing 10 lbs in 21 days or less. I highly recommend that you use these proven techniques anytime you want to lose body fat in a fast, healthy way.

Tags: lose 10 pounds in 21 days

The "Lose 10 Pounds Fast" Checklist

Here's an "action" checklist for anyone who want to lose 10 pounds in a fast and healthy way...

-- Review your goal statement each morning and each night (e.g. "Lose 10 pounds by June 1 by doing intense workouts and following a healthy diet plan.")

-- Spend a few minutes each morning visualizing success.

-- Drink at least 60 ounces of pure water per day, including a large glass first thing upon waking.

-- Do 10-20 minutes of brisk exercise first thing in the morning every day, before your first meal.

-- Eat a diet based around lean protein, good carbs, and healthy fats.

-- Avoid all refined sugars, processed carbohydrates, and bad fats. Also limit starchy carb intake.

-- Do a 20-30 minute circuit training resistance workout and/or a 10 minute HIIT cardio workout. (Note: Have at least one rest day per week where you do little-to-no exercise)

-- Take a whey protein shake, omega 3 fats, and a good multivitamin supplement.

-- Get at least 7-8 hours of quality sleep per night.

There you go: a checklist of "action items" to perform each day in order to lose 10 pounds fast and in a safe, healthy, and efficient way. Print it out and get to work!

Sledgehammer Workout for Beginners Video

Want to build muscle, improve athletic performance, boost your hand and forearm strength, and greatly increase your overall total-body functional strength? Then get yourself a sledgehammer! Few things are better for building incredible upper-body strength. Check out this video:



Now that's a bad-ass fat-burning, muscle-building, body-toning workout!

Tags: sledgehammer exercise