You’ll be shocked to learn how these techniques might double the amount of weight you lose!
Rapid weight loss is not harmful to your body, despite what many people believe.
There is nothing wrong with exerting yourself for a brief time in order to quickly lose some extra weight.
We don’t think you should starve yourself, so your body won’t go into “starvation mode”!
Our strategy focuses on consuming the right foods and stepping up your exercise regimen to burn off much fatter than a long-term routine.
You can return to one of our regular health and fitness plans once you’ve achieved the desired results.
If you need to quickly get beach ready for a hot date, a wedding, or a vacation, this plan is ideal.
1. Get Enough Rest
Although it may seem obvious, there are times when we get caught up in our daily routines and forget to prioritize sleep.
Your body starts working on muscle repair and growth while you sleep, as well as replenishing your energy reserves for the following day.
How are you going to exercise if you have no energy?
Lack of sleep can mess with your hormone levels, disrupt your metabolism, and cause your body to store energy as fat instead of burning it off, undermining even the best diet and exercise plans.
You will undoubtedly want to avoid snacking and carb cravings when beginning our 10-day plan because they are a major cause of low energy.
From the first day, try to get a good night’s sleep, which is defined as at least 7 hours but ideally 8 or 9.
2. Increase Your Protein Consumption
Consider protein in all its forms.
It is the primary nutrient required to develop muscle mass, and in order to slim down and give your body the ideal definition, you must also develop muscle.
As your body continues to use energy to repair and build muscle after your workout, unlike most cardio exercises, muscle-building exercises continue to burn calories.
However, it needs the right amount of protein to do that, so be sure to consume 1.5 grams of protein per pound of your desired body weight.
After a workout, it’s especially important to eat a lot of protein, so make sure you have a shake or bar on hand.
3. Plan Your Carbohydrate Consumption
Even the most devoted health enthusiast can fail when it comes to carbohydrates.
Because they are so high in calories, your mind is hardwired to crave them, but they are not the best choice if you want to lose weight quickly.
In order to get the most out of your workouts, we don’t advise trying to completely cut out carbohydrates because you’ll feel awful and lethargic.
Plan when in your day you will eat carbohydrates, as well as how much, and then stick to your plan.
A small serving in the morning and another one after exercise are advised.
Avoid processed and refined carbs and try to stick to whole foods and slow-release carbs (white flour, pasta, bread).
4. Start Lifting
Get to the gym and start lifting; strength exercises are great for losing weight quickly.
If you already regularly lift weights, try to step it up a notch by using more weight or working out two different muscle groups at once.
Keep it moderate and pay attention to your body.
Aim for three sets of twelve repetitions of each exercise if you have never lifted weights before, with the last two reps of each set being particularly difficult.
Get someone to explain the exercises to you beforehand if you are a complete beginner.
5. Interval Training should be used.
If you want to lose weight quickly, incorporate interval training into your routine. It is the king of cardio exercises.
It has recently gained popularity as one of the best ways to improve fitness and lose body fat.
HIIT (High-Intensity Interval Training) forces your cardiovascular system to work hard to propel your body through the exercise and then quickly recover. It alternates between high-intensity cardio and brief rest periods.
You’ll see the pounds disappear within days with this type of exercise because it keeps the body burning calories even when you’re not in the gym.
6. Hormone Levels Must Be Balanced
Increasing your body’s production of the hormone testosterone is beneficial for both muscle growth and post-workout recovery.
Ladies don’t worry — this won’t transform you into a muscular man-beast!
Regular sexual activity increases blood levels of testosterone, which has significant advantages for weight loss as well.
A hormone called cortisol can be released by excessive stress and cause your body to start storing energy as fat.
So, whether you’re stressed out at work or at home, try to reduce your stress levels.
7. Hydrate Properly
The type of hydration you choose is crucial.
You should drink different things throughout the day, and you should consider your drinking habits just as carefully as your eating habits.
Caffeine boosts performance by an average of 11.2 percent before a workout, according to recent UK research.
Therefore, a cup of coffee or tea high in caffeine will give you the extra push you need to push yourself each day as you head to the gym.
We advise drinking green tea all day to stay hydrated.
At least 4–5 cups should be consumed throughout the day.
This tea contains a lot of catechins, an antioxidant that speeds up the liver’s process of converting fat into energy.