9 Simple Weight Loss Tips To Lose 10 Pounds in 7 Days

# ON HOW TO MOVE

# 1. DO MOVES IN THREES

Weights, intensity, and volume are the three factors in each exercise. Focus on one variable per workout to keep your body guessing – increase the weight but lower the reps one day; lower your standard weight but add a set the following; use your regular weight but perform more repetitions faster the following.

# 2. DON’T GIVE UP ON THE PULLUP

Pullups are an efficient upper-body workout that strengthens the lats, biceps, middle back, and shoulders. Can't seem to get one out? After that, do planks: On a squatting rack, lie down with your chest under a weight bar set to knee height. With an overhand hold on the bar, bend your elbows and bring your chest toward the bar while keeping your body in one line. To begin, lower your back and perform 10 repetitions.

# 3. ROW YOUR BOAT

Spend 10 minutes on a rowing machine before weight training to get the blood circulating to all of your muscles and joints. It's more effective than a treadmill or stationary bike since it works your entire body, not just your legs.

# 4. SHORT-CIRCUIT YOUR ROUTINE

Using a circuit that combines strength training and cardio, you can blast fat: Do a set of push-ups, a minute of jumping rope, a set of squats, and another minute of jumping rope; continuing to alternate strength and cardio. You're gaining muscle while maintaining a fast heart rate.

# ON HOW TO EAT

# 5. MINIMIZE REFINED CARBS

Most bread, cookies, chocolate, white rice, almost all cereals, honey, and anything sweetened with corn syrup or sugar are prohibited. When you eat a refined carb, your blood sugar rises, causing your body to generate more insulin, a hormone that can cause fat storage.

# 6. EAT FIVE TIMES A DAY

That translates to three meals and two snacks: one between breakfast and lunch and another between lunch and dinner. You'll have a consistent supply of energy, and eating less frequently isn't as demanding on your digestive system as eating three large meals. Additionally, the five daily feedings help to keep your blood sugar in check, so you won't have wild mood swings or hunger pangs.

# 7. UP YOUR PROTEIN

To avoid insulin overload, follow a Zone-style diet, which includes a balance of protein, complex carbs, and fat in every meal and snack. High-quality protein, such as chicken, turkey, and low-fat Greek yoghurt, has amino acids, which aid muscle recovery after exercises.

# 8. LIMIT YOUR LIQUIDS

Despite the fact that the evidence on the artificial sweeteners used in diet drinks is still inconclusive, you should avoid drinking them. The sweeteners may cause an insulin surge or, at the very least, prepare you psychologically for something sweet, but there are no calories to back up the signal.

# 9. YES, THAT MEANS DIET SODA, TOO

Despite the fact that the evidence on the artificial sweeteners used in diet drinks is still inconclusive, you should avoid them. Although the sweeteners may cause an insulin rise or, at the very least, psychologically prepare you for something sweet, there are no calories to support the signal.

ONE MORE THING… YOU SHOULD TRY THIS 10-SECOND "DAILY FIX" THAT BURNS UP TO 3 POUNDS OF BELLY FAT IN 3.5 DAYS…

Click here to see the 10-second "daily fix" that helped me lose 33.5 pounds in only 30 days.

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