EP 454: How to Lose 7-10lbs in 10 Days – Realistically!

Pat and Aleks discuss the basic principles of safe, sustainable weight loss, then outline a specific plan to REALISITICALLY lose 7-10lbs (of fat and fluid) in 10 days. Assuming, of course, you have that much to lose!

Study on strategic meal replacements: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851659/

Lose to Lose 7-10lbs in 10 Days – Realistically!

Filling In Some of the Details…

I mentioned on  the podcast  how the research is clear that strategic/partial meal replacements can be quite effective for producing both 1) robust initial weight loss and 2) long-term sustainability. If this sounds like the best of both worlds, it’s because it is. Of course, this doesn’t guarantee success for everyone, but it’s a powerful tool and worth seriously considering.

The idea is simple. Swap a meal or two per day with a high quality protein shake. I typically recommend breakfast and possibly lunch. Dinner I think you should have something more substantial, especially since dinner tends to be more communal.

Here’s what I’d recommend.

Day A: shake, shake/meal, meal.

Day B: fast, shake, meal.

Day C: Reasonable Refeed.

Day A is the “standard”, and this you would do for the first three days. You have a shake, then you have another shake or “lighter” meal (like helfy salad, or helfy soup), then have a “balanced” meal at dinner – lean protein, quality carbs (you know, helfy potato, helfy rice, etc), delicious vegetable, etc. If you’re training, you could and probably should include post-workout shake or salad, also.

Day B is the more aggressive intermittent fasting day, where calories take a dive downward. This is sometimes known as a 5/2 fast. It’s a good strategy, sustainable, and really accelerates things.

Day C is where you pull back on the throttle and try to boost calories preferably somewhere 200-500 above maintenance. Some recent research is suggesting TWO consecutive calorie boosting days are quite beneficial for keeping hormones happy/healthy when dieting, and thus preventing metabolic slowdown.

So, the schedule:

Days 1 – 3: Day A

Day 4: Day B

Day 5: Day A

Day 6 – 7: Day C

Day 8: Day B

Day 9 – 10: Day A

So there’s a ten day road-map. Give that a shot and honestly I think you will (realistically) lose 7 -10lbs of fat and fluid in that time (assuming, of course, you have that much to lose).

Especially if you pair that eating plan with some nice and intense kettlebell workouts – MIGHT I INTEREST YOU IN A STRONG ON MEMBERSHIP?? — a harder, leaner physique will undoubtedly be yours.

New eBook: Introduction to Kettlebells – Just $1 on Amazon!

Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.

You can snag it here ==> https://amzn.to/2HgwJgO

Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.

Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.

While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.

Grab Introduction to Kettlebells
and get a FREE collection of kettlebell Complexes

Step 1) Click here ==> https://amzn.to/2ZfacXU to snag the book on Amazon for just $1.

Step 2) Read the book (shouldn’t take long, it’s only 30 pages), then — so long as you feel it’s worthy — please leave a 5-star review on Amazon to help spread the word. (Positive reviews really help introduce new people to the book, which is the whole reason I wrote this.)

Step 3) Email  a screenshot of that review to PatFlynn(at)ChroniclesOfStrength(dot)com with the subject line “review”, and we’ll send you a bonus collection kettlebell complexes to supplement the eBook, absolutely free.

Note: this bonus collection of workouts features some of my all time personal favorite complexes for burning maximum calories in minimum time. You’ll love to hate them. Promise.

Related Episode

EP 415: How to Cross Train for BIG Gains

The Pat Flynn Show

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