How to Lose 10 Pounds in a Month

How to lose 10 pounds in a month

How to lose 10 pounds in a month, many people are talking about it; many more want to lose it. You will learn exactly how to drop 10 pounds in a month, safely, and in a healthy way today.

You can find information on how to lose 10 pounds in a week on many different websites. You may also use this information found here, to help you drop 10 pounds in a week. Truthfully, it’s not safe or healthy, and I would not recommend losing that much weight, so fast. So please learn the best way to lose weight healthfully with fast weight loss as a secondary concern.

The Workout Plan For Losing 10 Pounds

Man and Woman performing resistance trainingNo one truly enjoys exercising at first, but to lose weight, you need to burn more calories. The only way to do this is with daily exercise, and a healthy well balanced diet. Sounds simple, right? Well it is!

Just 1 hour of daily exercise will help you lose weight quicker. If a 1 hour workout is too difficult, workout for 20 minutes, 3 times per day instead. As you get stronger you can exercise longer.

What workouts are needed for losing ten pounds in a month? Well, I have all this information for you below. Once you read this page, you’ll know exactly how to lose ten pounds in a month. All you’ll need to do then is take action by following these tips.

High Intensity Strength Training

Group of Women performing High Intensity Interval Training workoutsYou may think; what’s the need for strength training, when all you want to do is lose a few pounds? Well, many studies have shown, both men and woman who strength train, can burn an extra 30 to 35 calories per day, for every pound of lean muscle they have.

Dr. Cedric X. Bryant, ACE Fitness Chief Science Officer, said; “1 pound of lean resting muscle can burn an extra 7 to 10 calories per day”. With that in mind, working muscles will naturally burn more calories; can you now see the importance of strength training?

If you can burn 7 or 70 calories, why would you not want to add strength training to your exercise program? Strength training is incredibly important for anyone, especially those wanting to lose more body fat, and want a lean, strong body.

Benefits of having more lean muscle and strength training:

  • High Intensity Strength Training (HIST) helps burn more calories for hours after you have completed your workouts
  • It prevents the loss of lean body mass that occurs from dieting and natural aging
  • Totally changes your body’s composition, which helps shape your body and keeps it healthy
  • Helps strengthen bones and connective tissues as well as, your muscles.
  • Gives you more energy too stay active as you get older
  • Helps to Improve your coordination and balance

As you can see, strength training is very important for any fitness goal. If you want to drop 10 pounds in a month by losing more body fat, you must build more lean muscle. To get in better overall physical shape, you need strength training. I highly recommend you add this to your workout program.

High Intensity Interval Training

Woman on treadclimber with professional trainerHigh Intensity Interval Training (HIIT), or High Intensity Cardio Training (HICT), is the best ways for you to burn the most calories. These types of training should only be performed once, or twice per week, and not on an empty stomach. You’ll be taken to a whole new fitness level, so your body will need proper nutrition before a workout session. This type of training targets all major muscle groups. Due to the intensity of the training you will need a few days for your body to recover between sessions.

Interval training should include plenty of cardiovascular (heart and lungs) exercise. You can get this by biking to the gym rather than driving, or you can use the stationary bikes or elliptical machines most gyms provide. The key here is to assure that you achieve a higher heart rate than your normal rate and that you are breathing so hard that you cannot speak. Once you achieve that heart and breathing rate, your metabolism kicks in to burn the fuel that your body stored as fat.

You can also join an aerobics class that your Gym may offer. Many of these classes incorporate different Cardio and Strength training exercises, all rolled in to one package. Taking one of these classes weekly will help you tremendously on your quest to drop 10 pounds in a month.

The Diet Plan For Losing 10 Pounds

Healthy Well Balanced Diet Plan ChartEat for life and health and the weight loss will follow. If you eat junk, your body will produce and feel like junk. But, if you eat healthy foods that support your body’s health and nutrition needs, your body will produce more energy, build more stamina, and lose more weight. The body is an efficient fat burning machine that uses everything we consume. Even the junk food is used to store body fat if the body ever needs to go into starvation mode.

But to avoid your body ever needing to go into starvation mode, you can simply provide it with the good healthy foods it needs. First, you need to feed your brain so it functions better, so try to eat proteins at the start of the day, along with whole nutrient rich foods with a low Glycemic Index. This start to the day will also help maintain a proper balance of insulin and Cortisol; this will help reduce a tendency for the body to gain fat.

Eating a proper well balanced diet will also help your body properly recover from workouts, so that is uses the energy more efficiently. If you eat a balance of 9-12 carbs, 3-4 proteins, 2-3 dairy products, and 7-10 vegetables daily, your body will thank you by burning any fats you do consume as energy, thus, enable you to lose 10 pounds quickly.

Eat several small meals a day rather than the traditional 3 meals so that your body will have energy to burn all day. When the body thinks it will have to go without food, it will go into starvation mode and store the fat you want to burn. When you eat throughout the day, your body will burn its fat as fuel more efficiently.

Once you find an exercise regimen that fits your current skill level and endurance, and you add in a proper, well balanced diet, you will see the weight begin to come off. As you continue with the cardio work outs to burn fat, add in weight training to strengthen your muscles. Keep in mind that stronger and leaner muscles burn fat for fuel, so your body will work as its own fat burning machine. Include a proper, well balanced diet to support your exercise plan and you will have awesome results that make all your hard work well worth the effort.

Essential Vitamins For Losing 10 Pounds

Essential Vitamins And Minerals For Healthy Weight LossWorking out often depletes our bodies of essential vitamins and minerals that it needs to function at its peak. We all try to eat healthier, but even those healthy foods, come up short on replenishing our body with essential vitamins and minerals. Here are some vitamins that your body needs to stay healthy.

Vitamins for Peak Energy: More Energy = Burn more Calories!

Iron: No one doubts the importance of iron. It’s the critical ingredient of hemoglobin, the molecule in red blood cells that carries oxygen from the lungs to the tissues. Many people have a diet that’s inadequate in iron. Preschool aged children, pregnant woman, and the elderly may have low iron. The more oxygen we deliver to our muscles, the better they will perform.

Folate: Without this B-complex vitamin, the body cannot manufacture some of the molecular building blocks of DNA. The DNA molecule, in turn, is the secret of cell division. Less folate (folic acid) means less DNA, which means a slowdown in the creation of new red blood cells. Like iron, folate is a nutrient many people don’t get enough of in their food.

One physician called folate deficiency “the most common vitamin deficiency in man.”

Liver is the best source of folate. It’s also a prime source of other nutrients that the blood thrives on, such as Vitamin B12, iron, riboflavin and vitamin A. Folate can also be found in lentils, other beans of various kinds, and most vegetables. Whole grain bread, meat and eggs are moderately good sources of folate.

Vitamin B12: You can’t talk about folate without mentioning B12. Without B12, the folate needed for DNA synthesis remains trapped in a form the body can’t use. This creates some confusion in diagnosing anemia, since a lack of either of these vitamins can cause anemia, it’s difficult to tell which ones missing.

Meat, poultry, fish and eggs all supply B12. Fruits, vegetables, grains and grain products do not contain it.

Riboflavin or vitamin B2: The complex mechanism of blood production relies partly on this vitamin.

Supplementation of both iron, and riboflavin, has been proven to be more effective in raising the red blood cell count than iron alone (Nutrition and Metabolism).

Foods rich in riboflavin are brewer’s yeast, liver and beef heart; followed by milk, cheese, eggs, leafy green vegetables and grains.

Vitamins A and E: There’s evidence that each of these vitamins plays a role in moving iron from the diet to the blood. In people deficient in vitamin A. Iron supplementation did not raise their hemoglobin levels unless accompanied by therapy with vitamin A (American Journal of Clinical Nutrition). Vitamin E, in combination with vitamin C, has been reported to enhance the uptake of iron into blood.

Vitamin C: Another anti-fatigue nutrient is vitamin C. Since vitamin C helps the body adsorb iron, the two naturally go together.

So where the state of your blood is concerned, don’t take your cues solely from ads about iron on TV, or other weight loss blogs. Good nutrition, especially if you want to lose 10 pounds in a month, is too complex for that. Putting energy back into “tired” blood means more than just pumping iron. It means; making sure your diet plan provides the whole spectrum of nutrients necessary for healthy maintenance of the blood.

Obviously, the nutrients mentioned here are only a few of those linked to overall fitness and energy. Good health depends on all of them, and the right blend might just enable you to better enjoy whatever you want to do. Go swimming, play tennis, trim the hedge or just walk to the store.

Conclusion

Knowing how to lose 10 pounds in a month takes more than just healthy eating, and going to the gym, losing weight is more than that. Those alone will not help you on your quest for dropping 10 pounds in a month. You need to combine those, plus make sure that your body gets the nutrients it needs to stay healthy. If you follow these tips on how to lose 10 pounds in a month, I know you will reach your goal of losing weight.