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How to lose 10 lbs in 30 days

How to lose 10 lbs in 30 days

 

First of all, I’m not big on the scale. I really, really, I mean REALLY hate using it as a form of measurement. I prefer calipers, inches, and best of all pictures. But at the end of the day- most people are numbers people. So, for all of you, here’s my advice that I personally use when I am trying to lose a few inches off my waist and butt which in turn drops the numbers on that pesky scale.

#1: EAT YOUR VEGGIES.

I cannot stress this enough.

To see the full benefit I shoot for a MINIMUM of 3 servings a day.

TIPS

  • Add frozen spinach to a protein shake. I use 1 scoop Chocolate Hexapro, ½ frozen banana, and 3-4 chunks of Artic Garden Frozen Spinach. I know, I know, this sounds gross but you CANNOT taste the spinach!

 

  • Replace spaghetti noodles for spaghetti squash, replace lasagna noodles with thinly sliced pieces of zucchini or butternut squash

 

  • “Hide” veggies in sauces. Kale is easy to add to spaghetti sauce. Just dice up and toss in when it’s almost ready.

 

  • I dislike broccoli, brussels sprouts and asparagus. I’ve really yet to meet someone who actually enjoys those veggies, and isn’t lying. All three are very good for you, and their benefits are huge! I’m going to get attacked at this comment, but I like to sauté them in organic butter or all natural bacon fat (none of that turkey bacon junk with all the chemicals in it). For all those people who are about to comment how bad bacon is, compare for yourself what you consider healthier- prepackaged “food” that has no real ingredients, or broccoli and all natural bacon.

 

#2: DRINK WATER

 

Most people are very dehydrated.

 

Did you know that being as little as 10% dehydrated will put your body into a fat storing state? Also, the more hydrated you are, the better your muscles move. This means you will be less sore if you do work out.

 

 

TIPS:

 

  • Set a water goal. I personally use a 500ml water bottle and tell myself by noon I need to have 2 bottles. Then from noon until bed need to have another two bottles.

 

 

  • If you don’t like water, try flavoring it with a tea bag, or adding some lemon or lime slices.

 

 

#3 GET SOME SLEEP

 

When you are tired, you feel hungrier, make poorer food choices, and eat more {as much as 300 calories a day) when they are tired. Did you know lack of sleep leads to high cortisol, inhibiting the body’s ability to burn fat. if you can’t make sleep a priority, you may never lose the fat.

 

 

 

TIP:

 

  • Sleep in a completely black room, no lights (not even from a TV, or clock- if you have one, cover it up with a shirt to you cannot see the light)

 

  • Set a time goal (I always shoot for 10pm). At 9:30, I stasrt getting ready for bed, If don’t get everything done I had planned, I write myself a note to complete those task tomorr ow, so they are off my mind.At 9:30PM, I take 15mg of melatonin to help regulate my sleep, and by 10 PM I am ready to sleep.
  • Stop watching TV or using your phone/computer/iPad at least 1 hour prior to bed. The bright light makes your body think it is daytime, making it harder for you to fall asleep.

 

  • Always shoot for a minimum of 8 hours!

 

 

 

#4. EAT ENOUGH FOOD.

 

 

Often times I see clients experience much better fat loss results from eating 4 or 5 meals a day. Why? Most people do not enough, or often throughout the day. Eating more often stabilizes your blood sugar. When you don’t eat, you experience low blood glucose (or hypoglycemia) during which adrenaline is released to elevate blood sugar to keep you going. Long story short- it slows fat loss.

 

TIPS:

 

  • Shoot for 1 palm sized serving of protein (chicken, fish, beef, etc), and 2 palms of complex carbohydrates (fruits, vegetables, etc) in each meal along with 1-2 cups of water.

 

  • Plan your meals! Lay a paper out with Monday- Friday across the top and 5 boxes down. 4 for meals, and 1 for a post workout shake. Write in what you want to eat, and plan your grocery list accordingly.

 

  • Spend 2-3 hours on Sunday “bulk-cooking”. Cook 4-5x your regular amount of your favorite healthy meals -if you don’t have any healthy meals- take your favorite meals and try to make them healthier. Google will be your friend for this!

 

  • Google:” healthy recipe for (insert your favorite meals here)”. You will be surprised how many recipes you will get!

 

 

 

 

 

#5. BE POSITIVE.

 

 

This one is often overlooked as an important part of fat loss. Have you ever noticed learner people are happy? Chronic stress is one of the most important issues to address if you’re not losing fat. Think about a bad relationship that you may have had in the past, maybe personal or business? It sucks all the energy out of you and causes you unneeded stress. Your body does not know the difference between being chased by a bear or having constant stress from work.

 

 

TIPS:

 

  • Every morning when you wake-up and before you go to sleep, tell yourself 5 things you are grateful for or happy about.
  • Be as positive as possible- make it contagious!
  • Compliment others often, and feel good about others success.
  • You cannot control situations, you can only handle how you deal with them.
  • Be proactive and plan! Failing to plan is planning to fail!

 

 

#6. TRAIN HARD.

 

 

When I go into commercial gyms, I think it would be better off being called a Day Bar. A lot of people spend more time talking or texting than working out. Not all workouts are the same. You want to make sure you are working out at an optimal intensity level- if you don’t feel like you got your butt kicked- chances are, you didn’t work hard enough.

 

 

TIPS:

 

  • Lift heavier- I’m not saying 1 rep max, but women often underestimate how strong they really are.
  • Tabata and Metabolic Conditioning workouts are the biggest bang for your buck when it comes to Extreme Fat Loss!
  • Try your own Tabata Workout. Set up a circuit of these exercises Push ups, KettleBell Swings, Burpees, Jumping Jacks. Set a timer for 20 seconds on, 10 seconds rest. I like to use Round Timer App found on iTunes. Try 20 seconds work, 10 seconds rest for 10 minutes.
  • If it doesn’t challenge you, it won’t change you. At Aspire, we make sure our clients are constantly challenged by varying the type of intensity during their workouts. If you feel you may not be getting the kick in the butt you need, we offer plenty of options to help! Check out our online training for more details!