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

Lose 3 Lbs Fast -- A REALLY Simple, Easy Way

Here's a very simple, easy way to lose 3 pounds fast, anytime you want...

1. Start doing 20 minutes of intense exercise every morning, before eating. The best option is full-body circuit training that involves both bodyweight strength exercises and HIIT-style cardio exercise.

2. Start eating nothing but lean protein, vegetables, raw fruits, nuts, seeds, beans/legumes, and small amounts of healthy fats like unrefined coconut oil and virgin olive oil.

3. Drink at least one gallon of pure water per day. Consume NO sugar at all!

There you go: a very simple and relatively easy way to lose 3 lbs of really quickly!

Lose 10 Pounds -- A Quick, Healthy Way

If you're looking for a safe, healthy way to lose 10 pounds fast you're in the right place. In this post I'll show you one of the best ways to boost your metabolism, burn body fat, lose pounds fast, and build/tone lean muscle tissue. By using the techniques below you should be able to lose at least 10 lbs and greatly improve the way your body looks -- and the way you feel overall -- within just a few weeks...

1. Boost your energy and metabolism naturally:

-- get plenty of sleep every night (most people need at least 7 hours for an optimally functioning metabolism)
-- drink lots of water throughout the day, up to a gallon for best results
-- base your meals and snacks around protein, the "hottest burning" macro-nutrient
-- do some form of fat-burning exercise first thing in the morning before your first meal
-- take a good vitamin supplement and possibly an omega-3 fatty acid (such as fish oil)
-- consider taking a healthy energy supplement containing natural caffeine sources

2. Eat a very clean diet most of the time:

-- get most of your calories from meats, vegetables, fruits, nuts, seeds, and beans/legumes
-- avoid all refined sugars, flours, and fats (such as trans fats)
-- limit your intake of starchy carbs (e.g. breads, rice, potatoes, etc.)
-- eat a small, protein-rich snack or meal about every 3 hours during the day to minimize appetite and maximize metabolism
-- eat one or two cheat meals per week

3. Do the right kinds of exercise:

-- do full-body circuit training workouts based around compound exercises (like pushups, pullups, and squats)
-- do high intensity interval training (HIIT) cardio exercise a few times a week
-- take up a sport or intense activity (like hiking) and do it as often as possible

There you go... a quick, healthy, and safe way to lose 10 pounds fast. Using these tips you'll be able to reduce your body fat, build vital muscle tissue, maintain an elevated metabolism, and transform your body in a matter of weeks or months. Good luck!

Great Full-Body Dumbbell Workout Video

Here's a very nice video that demonstrates a great "no excuses" full-body workout you can do with a pair of medium-sized dumbbells just about anywhere. This workout will burn fat and build/tone muscle at the same time. Give it a try...

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Fast, Natural Way to Turn Fat into Muscle

Looking for the best natural way to lose body fat fast and turn it into lean muscle? Then you're going to enjoy the tips below. They outline one of the most-effective ways to quickly burn off fat while actually using some of the stored energy in those fat cells to build new muscle tissue. By using the proven tips below you should be able to lose at least 10 pounds of fat within the next month while building and toning muscle at the same. This combination is capable of dramatically improving the way you look and feel in a very short amount of time!

1. Do short, hard strength-training workouts.

Focus on doing brief 15-30 minute strength training (weightlifting) workouts every other day or so. This will boost your metabolism greatly and help turn your stored body fat into lean muscle. The key is to keep the workouts short and intense. No long, boring "cardio" workouts here. Do big, compound exercises that workout multiple muscle groups... things like pushups, pullups, squats, lunges, hanging leg raises, dips, burpees, etc. For best results train in an "interval" style where you do short bursts of high-intensity exercise followed by active recovery "rest" breaks.

2. Eat slightly fewer, higher-quality calories every day.

The best way to cut calories to lose fat, yet keep (or increase) muscle, is to cut your intake of low-quality calories: sugars, refined flours, bad fats especially. You can also try cycling or shifting your intake of starchy carbs (breads, potatoes, rice, etc.). Keep your daily intake of quality protein and good fats relatively high. Get most of your carbohydrates from the best "good carb" sources: vegetables, fruits, beans, and legumes. Give yourself one big "cheat" meal every week.

3. Walk it out.

First thing every morning before eating your first meal, jump out of bed, throw on some workout clothes, and head outside for a short 10-20 minute invigorating "speed" walk. This is the only "cardio" exercise you really need. Besides ramping up your metabolism for the day and burning fat, it'll really help to jumpstart your entire day mentally and make it easier to stick to a healthy eating plan.

So there you go: a fast "natural" way to lose body fat and turn it into lean, sexy muscle tissue. Stick to these basics and you'll definitely start to see great results in as little as two weeks!

Tags: lose fat build muscle