How to Drop the Last Ten Pounds

This by far is the biggest, baddest expedition you can ever encounter. Dropping the last 10 pounds is harder than losing the first fifty. Losing the last 10 pounds of fat requires time, an almost perfect regimen, and the conviction to just do it.

Before approaching this difficult journey, make sure your mindset is right. Totally convince yourself that this time you will accomplish your goal. Determine to go above and beyond your comfort zone - to lose the last ten pounds.

Prepare your environment for the straining journey. Get rid of temptations - alcohol, sugar, snacks, bread, juice, pasta, and salty foods. Stock up on vegetables, tuna, eggs, and chicken. Tell your friends that you won't be able to go out for drinks for one month. Yup, that's right. Give yourself just one month to complete your goal. Place pictures or reminders of your goal in all the right places. Create a schedule to plan meals and exercise.

I would suggest preparing for your one-month of torture with a three day detox and a week of walking. You should be able to lose water weight or water retention within the first few days. This initial weight loss should be exciting enough to help sustain you through the rest of the process.

After the three to seven day preparation, begin your "Last 10lb Weight Loss Program." This difficult program involves a strict eating program and an excruciating, timely fitness program.

The free fitness program requires activity everyday and most days a twice a day workout program is required. Weight training will be done three times per week - while cardio will be done daily and sometimes twice a day. Beginning Sunday, do high intensity interval training cardio for thirty to forty-five minutes per day.

Choose a treadmill or jumping rope to perform the high intensity interval training (HIIT) program. Begin walking like you have the week before for seven minutes. Then sprint for one minute. Go back to the walk for one minute and then walk again for one minute. Continue this sequence until thirty minutes have passed.

Do this method of cardio for the whole week. Do it twice a day on Tuesday, Thursday, and Saturday. Do it in the morning before your first meal and before retiring at night.

The next week until the end of the one month program, you will be engaging in even higher intensity interval training. Do a five minute warm-up. Next do one minute at a slow jog. The next minute go a little faster. The next minute, run. The last minute perform a one minute sprint. Take a two minute cool down and continue to same sequence four more times.

This method does not allow your body to get adjusted. See, once it becomes easy you play with the intervals - for example, run for a minute and thirty seconds. Or do two minutes of sprints. This method strips the body of fat fast. It helps you get to your goal quickly. So do this HIIT method everyday and twice a day when you are not lifting weights.

Monday, Wednesday, and Friday engage in heavy duty weight training. Monday do upper body - arms and chest. Wednesday engage your back and legs. And Friday ease up and just do abs. Use the pyramid method to engage the muscles till the exhaustion point. Your muscles should quiver, shake and feel like they are burning inside.

For example, use a three pound weight and begin to perform bicep curls. Do 15 repetitions. Pick up the five pound dumbbells and perform another 13 repetitions. Stretch for thirty seconds and pick up the seven pound weights and do 10 repetitions. And then pick up an eight pound weight and perform the last 8 repetitions.

The last set should be excruciating. You shouldn't be able to finish the last set. If you do, then the weights you are using are too easy and you are definitely cheating yourself. The pyramid method is most effective at building muscle. Having more muscle on your frame increases your metabolism and fat burning.

Last and truly important is the meal program. Don't starve yourself. Don't go nuts counting calories and fat grams. Just eat little meals throughout the day. Stay away from processed foods - flour, processed carbs , sugar, salt, ketchup, soda, fried foods, and juices are also detrimental to your goals.

Eat great tasting clean, food. Try the beach body diet. Eat every two to three hours. In the AM hours - eat eggs and fruit. Three hours later have a handful of nuts or string cheese. For lunch, have a steak and veggies. For snack have nuts or cottage cheese. For dinner have a large salad with no processed dressing or dressing from the bottle. If you have to have dressing, make your own - vinegar and olive oil works.

Eat these meals for a thirty day period. You are bound to lose the last ten pounds within thirty days. There will be time when you will be tempted to cheat, but keep your eyes on the prize. Vow to complete your goal within the thirty day period.

The clean diet plus the extra activity will strip your body of extra weight. Just imagine that in thirty days you can lose all your unwanted body fat. Just this alone should be incentive to stay focused.

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