The choice of exercising depends on your current fitness level and available time and space.

The best exercises for weight loss usually require intense energy expenditure.

Don’t forget that you should only work at the limit of your body’s capacity.

To lose 10 pounds in a week, you should do the following exercises daily.

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* 30 minutes of running in the morning, preferably before breakfast. Burn 300 calories.
* 15 minutes of jumping rope in the middle of the morning. Burn 200 calories.
* 30 minutes of HIIT workouts at lunchtime. Burn 400 calories.
* 30 minutes swimming after work. Burn 350 calories.
* 1 hour of cycling in the evening. Burn 850 Calories.

The total calories burned is 2,100.

Mix these exercises up and add some strength training such as the following, and you’ll be taking a huge step toward your goal of burning 10 pounds in a week.

You should aim to do 3 sets of reps in each exercise, as this is the best range for weight loss.

The weight you choose should be light enough that you can finish each set but can’t do more.


Sample Meal Plan.

Think about the things you are eating. Remember each and every calorie counts on your path to fast weight loss.

Try to limit your sugar intake to 100 grams per day and eat plenty of fiber.

Fiber is good for your digestive system and helps you feel full by increasing the time between meals.

If you need to have a snack, choose fruits and vegetables. They are usually virtually calorie-free and will help you in your weight-loss mission.

Drink plenty of water to keep your body hydrated and speed up weight loss.

All the exercise in the world means almost nothing if you’re not going to cut your caloric intake.

The real trick to eating fewer calories is to reduce the size of your plate.

Take the “perfect plate” approach to eating and always leave some on your plate.

You also need to focus on eating healthy foods.

You should avoid processed foods and focus on whole whole grains, vegetables, fruits and lean meats.

Here’s another example of what you can eat, assuming your calorie allowance is 2,500 and you’re trying to consume only 2,000 a day:

* Breakfast: Oatmeal with blueberries – 230 calories

* Snack: 10 crackers with seeds, 2 sliced carrots and some avocado yogurt – 259 calories.

* Lunch: 2 slices of toast with tomato cheddar cheese with mixed greens, carrots, cucumber and a boiled egg – 464 calories.

* Snack: 1 cup nonfat Greek yogurt, add chopped walnuts and apricots – 206 calories

* Dinner: Chicken Tikka Masala cooked at home with brown rice and a little spinach – 612 calories

* Evening snack: Sliced apple with a tablespoon of peanut butter – 200 calories

Total Calories: 1,971


Top tips to help you stick to the plan

If you need help losing weight, FF30X will give you the motivation and inspiration you need.

The following tips should also help you:

Drink plenty of water.
Water keeps your body hydrated, helping to keep all your cells and organs functioning properly.

It is also a great way to check if you are really hungry or not.

Many people confuse hunger with thirst.

Before you decide to have a snack, simply drink a glass in water and wait 10 minutes. Most of the time, you really aren’t hungry.

Even if you decide to snack, you will have plenty of water in your stomach, which means you will eat less.

Don’t burn out.
When you sleep, your body repairs muscle damage and also balances hormones.

That’s why you need six to eight hours of sleep a night.

If you sleep less than this length of time, it will be harder for you to achieve your fat loss goals.

But you should also remember that your muscles need rest and recovery between workouts.

As a rule of thumb, it’s best to do the same exercise for two days and then give an hour’s rest before working on the same muscles.

This means that you need to mix different exercises to maximize recovery time and burn calories.

But you also need to maintain a level of exercise to burn enough calories.

This can be tricky, especially if it has been a while since you’ve exercised properly.



Not all foods are the same.

While fiber will help you feel fuller for longer, carbs are likely to reduce your fat-burning capacity.

Studies show that you can lose 2 to 3 times as much fat when following a low-carb diet.

This may not be the thing you want to do in the long run, but it can certainly help in finding a way to lose 10 pounds in a week.