Now is the time to scrap your old routine and start fresh. Here we are; the cold weather has passed, and all we have is a wide-open road on the way to summertime- bathing suit season.
Whether you’ve stumbled through the landmines we call Thanksgiving/ Christmas (or fill in your choice of Holiday)/ New Years or you stealth-fully flew past them, a change in a routine right now can do wonders.
A new routine can spark new interest, new motivation, and ignite a fire under you that takes off 10 pounds in 5 weeks.
Table of Contents
Losing 10 Pounds in 5 Weeks
Now, at first glance, some of you may think 10 pounds in 5 weeks is too much. Well, it’s not too much, and it’s very doable.
In fact, most experts agree that 2 pounds per week are a healthy rate of which to lose weight, and it is easier to maintain that weight loss after the target weight has been reached.
Weight loss is creating a caloric deficit
As you know, the bottom line in weight loss is creating a caloric deficit. Everything you can do through exercise, diet, and simply having more muscle on your body (passive calorie burn) will help create your calorie deficit.
Think of these things as adding money to the bank.
The more effective you are taking action on each one will add more money to the bank. Except, in this case, the calories are going out rather than in!
So, in our quest of chasing out the calories…
4 Exercise Strategies To Take You To Jump-Start Weight Loss
1) Weight Training– In terms of exercise, here’s where you get the biggest band for your buck. Lean muscle fiber is the backbone of your metabolism.
Muscle fiber generates the most calorie burn throughout the day, even if you’re just sitting down at the computer or TV, or even sleeping. Muscle fiber, of course, is increased most effectively by weight training.
So is this the only caloric benefit of weight training? No. There are many variables that add to the caloric burn of weight training.
During the exercise itself, you’re burning calories to fuel the muscles, which add to the total caloric burn for the day.
Also, the weight training itself does not actually build muscle; it breaks muscle down. The muscle fiber is actually built after the workout, during your post-workout nutrition recovery intake and the next 48-72 hours.
This recovery phase also drains calories because the process of rebuilding takes energy.
Action Plan: Follow Eugene’s program in Weight Training For Fat Loss: A Primer on Getting Strong AND Sculpted.
2) High-Intensity Cardio– Weight training is the first piece of the puzzle; cardio is the second piece of the weight loss puzzle. Cardio comes in all shapes and forms.
Low, moderate, and high-intensity cardio.
They can all be useful in certain situations, but the most effective and efficient form of cardio is high-intensity intervals.
These shorter, more intense bursts of cardio do more to increase EPOC (Excess Post-Exercise oxygen consumption) and metabolism than any other form of cardio.
I don’t know about you, but I’d rather get my cardio done in under 20 minutes than hang around for 45 minutes or longer- especially when you’ll be burning more calories and deriving more benefit from the 20-minute style.
Also, think about how much that adds up over time. If you’re hitting cardio consistently over this five-week period, you’ll want to get in and out.
Action Plan: Implement my Down and Dirty High-Intensity Cardio Secrets consistently for the next five weeks.
3) The 7.5 Minute Workout. Yes, that’s correct, 7.5 minutes, and you’re done. Hey, there’s going to be times when you just don’t have much time to spend at the gym.
Also, being that it’s New Year’s resolution time, it’ll be flooded with all the people who are going to quit in 2 weeks anyway (unless they’re following the MCNewsletters way, of course!).
Just because you don’t have time (or space) doesn’t mean you can get a kick-ass intense, calorie-burning workout.
In 1996 Dr. Izumi Tabata performed research on some brutal workout exercise routines, and the results were astounding.
Eugene has taken Dr. Tabata’s research to a new level and formed the 7.5-minute workout. (We gotta come up with a cooler name for it).
The 7.5-minute workout can be done at home, or at the gym; and can be done with or without weights. These factors, combined with the fact that the total workout is only 7.5 minutes= no excuses for you!
Action Plan: Implement the BEST 7.5 Minute Fat-Burning Workout You’ll Ever Use anytime it fits your schedule.
4) Make full use of our “How to Video Series.”
If you aren’t a member of a gym, here are some of the best bodyweight exercises you can do at home.
How-To Video: Trunk Rotations
How-To Video: The Squat Thrust
How-To Video: The Pushup
How-To Video: Lunge/ Split Squat
How-To Video: The Bodyweight Squat
How-To Video: Crossover Push-Ups
How-To Video: The Jump Squat/ Jump Lunge Variation
Action Plan: Watch each video and practice the form of these basic exercises.
Now that you have your new program mapped out, it’s time to get to work on it. The bottom line is if you follow this program, you will lose weight.
You’ll lose 10 pounds in 5 weeks, and have a great launching point to lose even more weight.