Losing 10 lbs. is an admirable goal. If you lose weight, you will feel better and healthier. It will likely raise your confidence level because you will lose fat that has been weighing you down. In order to lose 10 lbs. in 30 days, you have to do fat-burning cardiovascular training, weight training and eat a healthy diet.
Cardiovascular Training
Run, walk, swim or ride a bike to burn calories and get in excellent cardiovascular shape. You don't have to go at full speed, but you need to do whatever cardiovascular exercise you choose for 20 to 30 minutes in order to reach your target heart rate. If you do this at least three times per week, you will burn fat and lose weight.
Strength Training
Lifting weights and doing strength exercises will help build muscle and burn fat. This part of weight loss is often overlooked, but it is essential to dropping the weight and getting the type of body you desire. Lifting free weights is often considered the most effective type of strength training because you have to balance the weights as well as lift them. However, if you don't have a training partner to help spot you when lifting, you should do circuit-training exercises. If you don't have access to circuit-training machines, you can build strength by doing push-ups, pull-ups and ab crunches. Lift weights on an every-other-day basis. Do not lift every day, because your muscles need at least 24 hours to recover from each lifting session.
Healthy Diet
You have to eat healthy foods if you are interested in dropping 10 lbs. in 30 days. Eliminate fatty red meat from your diet. Eat fish and white-meat chicken as your main sources of protein. Eat two or three portions of fresh fruit and vegetables every day. Eliminate fast foods and junk foods. Drink 64 oz. of water every day to wash toxins out of your body and to lubricate your muscles, joints and tendons.
Keep a Record
Write down every workout you have done on a daily basis. In addition to doing cardiovascular exercise and weight training, you can play an active sport like basketball, tennis or volleyball. Sports are great cardiovascular activities that burn fat and help you get stronger. You can play sports every day, unlike weight training or distance running. Weigh yourself twice per week to make sure you are on track to lose 10 lbs. in 30 days.
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