Who wants some quick results?
Of course, we all do!
If you can get results in 10 days compared to 30 days, why wouldn’t you?
While a lot of people are skeptical of fast results, because they think it’s a fad, it doesn’t have to be this way!
If you fully commit to anything for ten days, great things can happen and it can often be the catalyst for further long term change.
For example, let’s say you lose 7lbs in 10 days, that then gives you a boost to lose another 7lbs, and before you know it, you’re 20-30lbs down!
When this happens:
- You drop a couple of dress/jean sizes!
- It means people will comment on how great you look!
- It will also reduce the likelihood of developing health conditions such as diabetes and heart disease!
Are You An All Or Nothing Kind Of Person?
If you’re an all or nothing type of person, then going all out (providing it’s something beneficial like exercise and diet) can be a good thing.
The Intention Of This Article:
In this article, I’m going to help you blitz 7lbs of unwanted body fat in 10 days.
I’ve done this with plenty of my 1-1 coaching clients, and it works, BUT you do have to be fully committed for the full ten days.
WARNING: Although this isn’t going to be some extreme plan where you don’t eat for ten days, or live on some juice diet! It will still be tough! I’m sure it will be very different from what you are doing now!
As much as I wish I could tell you to eat Mars Bars for breakfast and sit on the couch all evening and still lose weight, unfortunately that’s not the way it works!
It will be tough, BUT if you want to shed some serious weight and boost your health over a short period, then this is what’s required!
If you’re 100% committed and want results here’s…
How To Blitz 7lbs Of Unwanted Body Fat in 10 Days
Here’s the 10-day routine that you follow each day:
Go for a 20-30 minute walk. I want you to go at a medium pace. The aim is to get your body moving and get outside in some natural light.
When you go on your walk, I’d like you to think about five things that you are grateful to have in your life.
It could be having a loving family, a nice pair of shoes to wear, a beautiful home, food in the cupboards – just five things you appreciate. Come up with five different ones each day.
When you arrive back from your walk, consume a high fat/protein breakfast, something like:
- Option 1 – 2-3 eggs (omelette, scrambled, boiled)
- Option 2 – nuts (a large handful – approx 30g)
- Option 3 – smoothie – unsweetened almond milk (250ml) with 30g whey protein, ice cubes
- Option 4 – you can skip breakfast and do a mini fast
At lunchtime, go for a little walk again (10-30 minutes) reflect on the morning, what’s been good? What could have been better? Ask yourself the question, how am I going to make this afternoon count?
After your walk, consume one of the following meals:
- Option 1 – Chicken (200g) with Ceasar salad
- Option 2 – Salmon (200g) and asparagus
- Option 3 – Steak (200g) and green vegetables of your choice
- Option 4 – Choose another high protein/fat option
In the afternoon and when energy levels tend to dip, have a healthy snack such as fruit. Some excellent fruit choices include strawberries, blueberries, blackberries, raspberries, grapes, apple, banana, kiwi, melon, mango. With regards to portion size? A large handful is perfect or approximately 80g of fruit.
As soon as you get home from work, go and do your workout.
If you’re more of a morning person then do your workout first thing in the morning, and go for a 20-30 minute walk in the evening instead.
If you’re already in the routine of going to the gym and doing a fitness class, then it’s fine to keep to this routine.
If you’re struggling for workout ideas, here are some workouts you could try:
Home Workout With Resistance Bands:
For dinner, choose from the following options:
- Option 1 – cod (200g) with 125g homemade chips (drizzle 15g of olive oil onto chips) and serve with green peas
- Option 2 – tuna steak (200g) with 125g sweet potatoes and veg of your choice
- Option 3 – mincemeat (200g) fried in mixed vegetables (pepper, onion, broccoli, and any veg of your choice)
- Option 4 – Choose another high protein/fat option
Bed Time Routine
Ninety minutes before you go to sleep, I want you to switch off your laptop and mobile phone. If you need an alarm, either buy an alarm clock or put your phone on flight mode – so you don’t get emails, messages, and notifications!
30-45 minutes before you go to bed, run a nice, warm bath. Throw in some bath salts and soap and let yourself sink into the bathtub and relax for at least 10 minutes.
Let your kneck and shoulders sink into the bath and submerge your body to help it fully relax. Take some deep breaths and focus on your breathing, breathing in through your nose and out through your mouth.
Then jump out of the bathtub, hop into bed, and read a book or meditate. I usually find that when I do this, I fall straight to sleep and have a peaceful night’s rest. If you want to meditate, then I’d recommend downloading either the Headspace or Calm App.
Do this routine for the next ten days and watch the weight fall off. Your stress levels will drop, and you’ll have much more energy.
The first 2-4 days are often the toughest, BUT then things get better as time goes on.
Give this routine a blast and let me know how you get on!
Nick Screeton (founder of LEP Fitness)