I included a picture to the right of a typical breakfast that I will eat. It’s three fried eggs, 4-6 pieces of bacon, and fried mushrooms, onions, and beans. Lets be honest, there were mornings that I just didn’t have it in me to make this. Since I work from home, I can typically take the time to make a big breakfast, but probably 1/6 days I would have to fall back to the quick breakfast.
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— Weight Loss Now (@iweightlossnow) November 9, 2018
I followed a customized fat loss program for 90 days. There is a female and a male version of this program. Click here if you are a women. If you are a man, click here. Here is my before/after picture for the initial 90 days on this new program, and I threw in a recent update from about a month ago - still going really strong like this. These were the key changes I made that I know helped with the rapid weight loss. I love my breakfasts. It’s crazy to think that I could lose 10 pounds in 2 weeks while eating this every morning. It’s great though because in the evening when I sometimes get cravings, I will just remind myself how awesome breakfast is going to be.
My brother, Devon had very similar results as well (although much less to lose). Even our mother was able to drop 25 pounds using the methods outlined specifically for women. Want more info on the program, If you are a women, click here. If you are a man, click here for your program.
- 2 - Don’t Skip Meals
- Keep your sugar intake under 100 grams under a day
- 5 - Eat In Manners
- Wide arm pushups x 20
- Shy away from dips, dressings, sodium
For cardio, plan at least 60 to 90 minutes most days to burn enough calories to prompt a 10-pound loss in three weeks. For example, if you weigh 185 pounds, a half hour on the elliptical trainer burns about 400 calories. If you weigh 155 pounds, you burn 335 calories in the same amount of time. A very brisk walk at a 4.5-mph pace burns just 222 calories for a 185-pound person in 30 minutes, and 186 calories if you weigh 155 pounds.
All you need is the willpower and it’s worth it.
For example: play basketball with your friends, go hiking or running together, or hop on those bikes that have been gathering dust in the basement and go for a ride. The possibilities are literally endless. All you need is the willpower and it’s worth it. The end result will be a much healthier and happier you. Here is a great fact about exercising: once fat is replaced with muscle, your body will burn more calories at rest!
That's why we do intervals.
Easier said than done, right, Nope. Easily done. Just include a serving of lean protein (fish, poultry, egg whites, etc.) with two servings of vegetables or one serving of vegetables and one serving of fruit. Will that require a little planning, Of course. So map out what you'll eat tomorrow and buy and even prepare it ahead of time if you can. By doing high intensity workouts we push our body to burn calories long after we end the workout session. However, doing a high intensity cardio workout, like sprinting, is impossible for more than a few minutes at a time. That's why we do intervals. We do a few minutes of high intensity exercises and then slow down to medium intensity for a few minutes to catch our breaths, and then we push ourselves again. Repeat this cycle a few times over and I guarantee you that you will end up sweating, huffing, and puffing. This is the way to do cardio to lose weight. This is how you'll lose 10 pounds fast.