A 3 Step Plan to Lose 10 Pounds in only 10 days

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Losing 10 pounds in only 10 days is it possible?

Yup!! It’s hard, but very possible, no matter what diet you are in right now.

All you have to do to achieve this challenging target is to give your 110% effort and commitment.

This challenge consists of two parts, modifications to your daily nutritional diet and workouts.

As you continue reading I will explain with details how to do this challenge step by step.

So, you are ready to accept this challenge?

good, so let start ..

1- nutrition diet

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For this challenge, you are going to make lots of changes in your daily diet.

You need to lower your intake of calories and raise your fat burn.

Studies have shown that losing weight is based on food diets by more than 60 %.

For this challenge I gathered together the best nutritional habits, to help you achieve the

challenge target.

1- cute junk food :

This is the golden rule of any weight loss diet.

Fast foods and sweets contain lots of calories, trans fat, and zero nutrition benefits.

It can cause lots of bad impacts on your health like Diabetes, Weight Gain and Chronic Disease.

Do you know that a simple french fries contain more than 500 calories?

Always remember to complete this challenge you have to lower your calorie intake especially of junk food.

2- consume more protein :

Protein can help you reduce calorie intake, leading to losing weight.

One study showed that a high-protein diet helped preserve both metabolism and muscle mass during weight loss.

Prote

in can also help to repair and rebuild muscle tissues after working out.

Meat, poultry, eggs, seafood, dairy products, legumes, nuts, and seeds are just a few examples of healthy high-protein foods that you can add to your diet.

Adding more protein in your daily diet can give you more energy throughout the day to complete your daily tasks and the challenge workouts.
consume more appetite reducing foods

3- Appetite-reducing foods like:

  • avocado
  • almonds
  • greek yogurt
  • oatmeal
  • apples
  • green tea
  • sugar-free juices ( fuits juice)
  • green salad
  • skim milk

These foods can keep you satisfied through the day, and you can control hunger by consuming them as snacks they will keep you feeling full for a good long period of time, cause they take a long time to digest and low in calories.

4- Eat plenty of fruit and veg:

Fruit and veg are the perfect food when you are trying to lose weight.

They are rich in fibers, low in calories and fat.

They also contain plenty of vitamins and minerals.

Fiber is only found in food from plants, they can help you feel full.

5. Drink fluids a lot:

Drinking water can increase your metabolism by 24–30%.

Drinking water before meals helps you to eat less and make you feel full.

A study showed that drinking a half-liter of water before eating by a half-hour helps eat

fewer calories and lose 44% more weight.

Coffee is also good for losing weight, The caffeine in coffee acts as an appetite suppressant and boost your metabolism.

Studies show that caffeine increase fat burning by up to 10–29%.

Green tea contains small amounts of caffeine, antioxidants that enhance fat burning.

6- sleep well

the amount of sleep you get may be just as important as your diet and exercise.

Studies show having poor sleep can be a major cause of weight gain and Increase Your Appetite.

Poor Sleep can also, decrease your self-control and decision-making.

While sleeping your body can burn calories, studies showed that you can burn up to 500 calories in just 8 hours of sleeping.

2- Challenge workouts

jumping jacks:

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  • Stand straight up with your arms to the sides and keep your feet close together.
  • Next, you going to jump, bringing your feet apart and your hand over your head.
  • Now jump back to starting position by bringing your hands back to the sides and your feet back together.

Push-Ups:

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  • Lay down and put your hands under your shoulders and push yourself up until your hands are fully extended.
  • Keep your feet close together and your back straight (Ladies, if you can’t do a standard push up you can lower your knees and let them on the ground and do all the other steps).
  • lowly now lower
    your chest to the ground but don’t touch it
  • repeat this motion up and down.

Crunches:

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  • begin by sitting down on the floor, interweave your hands together and place them behind your head .
  • now lay totally flat on the ground, while keeping your hands behind your head this is the startig position.
  • now slowly left your head and chest up while pulling your stomach down.
  • slowly lay back to the start position.

Regular Squats:

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  • stand up with your feet little wider than your shoulders.
  • Now, while you are slowly lowering yourself, push your hips out and make sure that your toes point forward.
  • when you reach a sitting position, so slowly Rise your body back to the starting position.

Burpees :

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  • Stand up with your feet little wider than your shoulders and lower your body to a squat position.
  • Kick your feet back so that you are in push-up position.
  • now do a push up .
  • Kick your feet back to squat position..
  • Jump as high as you can with your hands up to the ceiling.

Plank:

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  • lay flat on your front side, place your elbows directly beneath your shoulders.
  • Elevate your body until your elbow make 90-degree angle with the floor and hold for 45 seconds.

Mountain Climbers:

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  • start by getting into the high plank position with your hands a little wider than your shoulders.
  • next draw your right knee in between your arms without lifting your hips.
  • then go back to the plank position and do the same step with your left knee.
  • Repeat this motion as fast as you can.

3- The ultimate challenge

  1. 50 Jumping Jacks
  2. 2 Minute Run in Place
  3. 15 Push-Ups
  4. 20 Burpees
  5. 20 Crunches
  6. 50 Jumping Jacks
  7. 2 Minute Run in Place
  8. 40 Regular Squats
  9. 15 Push-Ups
  10. 20 Crunches
  11. 20 Burpees
  12. 50 Jumping Jacks
  13. 2 Minute Run in Place
  14. 40 Regular Squats
  15. 2 minute mounting climbers

4- Tips

  • You are going to repeat this workout two times every day for 10 days.
  • Don’t forget to warm up It will help reduce muscle soreness and lower your risk of injury.
  • This workout can make you lose between 700 to 1000 calories.
  • Always remember you have lower your calories intake. Follow the nutrition tips mentioned in this challenge to get the perfect results.
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