Knockout the New Year: Lose 10 Pounds This Month!

Weightloss Kick Start

Are the pounds melting away in 2013? If you resolved to lose weight, but are struggling to lower the scale, one simple equation can help you drop 10 pounds by the end of this month. According to the Mayo Clinic, the smartest, most effective and sustainable way to drop weight and keep it off is to lose 2 pounds a week. Losing more than this can cause negative side affects such as a decrease in overall muscle content or a drop in your basal metabolism, which will make it harder to keep the weight off when returning to a regular diet.

Weight loss is a basic math; burn more calories than you take in. There are 3,500 calories in a pound, that’s 7,000 calories total (2 pounds) that you need to cut out or burn each week. That means you need to have a deficit of 1,000 calories daily. Split the difference, burning 500 calories and consuming 500 less calories.

Burning 500 calories per day sounds like an eternity at the gym, but it can actually be accomplished in 20 minutes with these high intensity workouts. Perform any of workouts below 5 times per week. Not only will the high intensity interval training burn more calories than say a steady run, you will also burn more fat and calories in the 24 hours after a HIIT workout. Try my 3 HIIT routines to keep calculating less calories in the New Year.

 

1. 500 Rep Routine – Repeat Circuit of exercises twice. Use 5-15 lb. weights

Forward and Back Hops x50
Push Ups x20
Runners Lunge to Standing Front Kick with Punch x30 each side
Jump squats with weights in hand x20
Burpees x20
Front Lunge with Overhead Press x20
Tricep Dip on Chair with Single Leg Lifted x20
Mountain Climbers x50

 

2. 30 Day Drop – repeat 5 times

30 seconds Jump Lunges
30 seconds Burpees
30 seconds Mountain Climbers
30 seconds Squat Jumps
30 seconds Russian Twists
30 seconds Skaters
30 seconds High Knee Jumps
30 seconds rest

 

3.  23-Minute HIIT Treadmill Session

3 minutes: Warm-up Walk (3.5-4.5 mph)
2 minutes: Run at a fast pace (7.5 mph)
45 seconds: Sprint (9.0 mph)
1 minute: Recovery Jog (5.0 mph)
2 minute: Run (7.5 mph)
45 seconds: Sprint (9.2 mph)
1 minute: Recovery Jog (5.0 mph)
2 minutes: Run (7.5 mph)
45 seconds: Sprint (9.5 mph)
1 minute: Recovery Jog (5.0 mph)
2 minutes: Run (7.5 mph)
1 minute: Sprint (10.0 mph)
3-5 minutes: Cool Down Walk

 

4. Reduce your caloric intake by 500 calories per day with these tips:

-Skip the cafe where coffee can end up being the full 300-600 calories. Instead, make an expresso at home and steam 2 Tbs. of flavored creamer.
-Replace your morning bagel and cream cheese with a rice cake, almond butter, and top with a banana.
-Whip up an egg white omelet with spinach, onion, and tomato instead of eggs with cheese.
-Curb your appetite and up your energy between meals; bite down on an apple instead of a handful of M&M’s.
-Modify your lunch by eliminating cheese toppings and replace mayo with mustard, especially spicy mustard which can increase the metabolism.
-Replace heavy dressings like ranch or caesar with olive oil, lemon and vinaigrette or mix a tbsp. of creamy dressing with greek yogurt to keep the consistency but reduce calories.
-Eat protein at every meal, it burns more calories during digestion.
-Substitute 2 servings of beef per week, with a white fish like halibut or swordfish.
-Pack your dinner plate with 2 types of grilled or steamed vegetables and a serving of protein; skip the caloric carbohydrates like pasta, white rice, and bread.
-If happy hour is calling you, indulge in a glass of champagne or vodka, water and lime instead of a margarita or rum and coke.
-Ditch other sugary drinks like soda, diet soda and fruit juice; try adding fresh fruit or herbs to water. I love lemon and basil or cucumber and mint.
-Ditch the processed sugars in candy and milk chocolate; eat fresh fruit like dates, berries or a piece of 75% dark cocoa.
-Curb your serving size. Carbs should be 1/3 to 1/2 cup; that’s the size of a golf ball!
-Learn new recipes. Fresh home prepared food is usually 1/4-1/2 the total calories than meals prepared or pre-prepared in restaurants based on ingredients and portion size.

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