Are you wondering how to lose 10 pounds in 2 weeks? If so, then you are not alone.
Many people wonder what to do to lose weight. My suggestion is to do something to get fast results.
Immediate results are gratifying and may motivate you to keep up the good work.
HOWEVER, most people fail many times before they succeed. If you are like me, you will lose 10 pounds in 2 weeks not once, but several times.
Each victory is followed by a quick defeat.
But fear not!
I have managed to not only lose 60 pounds, but to keep it off, and you can too!
Here is a little secret you should know – weight loss rarely comes without exercise. If you want to lose weight quickly, it can be helped by proper exercise. Also, if you want to keep weight off, you must change your habits.
You become what you habitually do.
Therefore, the two keys to losing weight are:
- Exercise Regularly
- Change Your Habits for the Better
I will now describe how to lose 10 pounds in 2 weeks with minimal difficulty.
Starting a regular and intense exercise routine is one of the keys to losing 10 lbs in two weeks and keeping it off. Below, I will outline a few simple workouts to lose weight that will get you started.
General Workout Notes
First, you will need to learn how to do these exercises, and they can take a lifetime to master. But do not worry about mastery at this point – you just want to get into the gym and start moving some weight. Technique will come with time.
Warm-up with an empty bar. If the empty bar is too heavy, use light dumbbells. Increase the weight in small increments.
Contrary to popular belief, fixed stretching is more likely to injure you than to help you, so stay away from static stretching. Instead, increase the weight in small increments, five to eight times to warm-up then do a few sets with a bit heavier weight for your workout.
The main exercise is the focus of your workout. You should perform the following first and take a good amount of time warming up. After the main exercise, you can do whatever you want for the next 30 minutes.
Just be sure you gave the first exercise a good amount of warm-up (gradually increasing to a heavy weight over 5-7 sets), and then pushed yourself with the harder weights (3-5 sets of heavy weight).
Workout 1 – Lower Body 1
Perform free-form squats (not on a smith machine). Work up to a heavy weight for five repetitions and then perform 20 minutes of sprint-walking or sprint-cycling. Squats are called the king of the exercises because they work everything in your body. The more muscles you work at once, the more calories you burn, so squat heavy and often.
Workout 2 – Upper Body 1
Perform standing military presses or push presses with the barbell. This is an excellent exercise that stresses all muscles from your toes to the top of your head. Great for building whole body strength and burning calories at the same time.
You may be very weak on this exercise at first, so focus on doing more reps, 5-12 per set with multiple sets after warm-up is great.
Workout 3 – Lower Body 2
Deadlifts. Many people are scared of the deadlift, but it is one of the best and safest exercises out there. Just read a few articles at t-nation and you will be reaping the benefits of deadlifting in no time.
Workout 4 – Upper Body 2
Bench press. Now, there are many variations for the bench press, but I prefer recommending the powerlifting bench press where you bring the bar down to your sternum instead of your pectorals.
This is generally safer for your shoulders in the long run and focuses more on your lats and triceps, allowing you to get stronger faster.
I have now given you four weight loss workouts. As a beginner, you can workout every day if you wish. As you become more advanced (after 2-3 years of lifting), you should lift weights no more than 4 times per week unless you are doing a more advanced body part split.
Dieting is a whole other monster I cover in other articles, so if you eat right and follow the above advice, you now know how to lose 10 pounds in 2 weeks.
My final note is that this really works!
After I go on vacation, I usually gain 20 – 30 pounds!
However, after vacation I clean up my diet and hit the gym four times per week with the above workouts and lose 20 to 30 lbs in two weeks.
This is two to three times the amount that you are trying to lose in the same time frame, and I usually do this about twice per year because I love being a glutton on vacation.
Change your habits so they incorporate regular weight training with heavy, free weights and change your diet so that you are not eating junk on a regular basis and losing 10 pounds in 2 weeks will be a breeze!
