The 10 Day Fat Loss Fix

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Tyrone Preston
6 years ago
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1 The 10 Day Fat Loss Fix How To Lose 5-7 Lbs In 10 Days... Alright, you guys asked for this so I'm delivering. This plan is specifically for people who want to lose their last 5-7 lbs in 10 days so they can get ready for a big event like fitting into an outfit for a highschool reunion or wearing a swimsuit in front of all your friends. I will forewarn you. This plan is EXTREME. If you want to see results in just 10 days, then you have to get a little extreme. Doing the basics isnt going to cut it. You'll be working out 2x per day, and you'll also be cutting all of the junk out of your diet. I do want to assure you that this plan is entirely safe to use for 10 days. I would NOT recommend using this for any longer than 10 days, as the 2-a-day workouts will break your body down over a long period of time... This program is broken down into a bodyweight workout program and also a gym workout program that involves equipment. Make sure you also follow the nutrition guidelines, as they are the most important part of dropping the fat in just 10 days... Onto the workouts... Here's the bodyweight only workout. The 10 Day Fat Loss Fix - Bodyweight Workout Note: You can see exercise demo videos on this page

2 Day yard sprints x 10. Rest as needed between the sprints. Pull Up: maximum reps you can do Dive bombers: maximum reps Body Row: maximum reps Push Ups: maximum reps Rest: 1 minute Repeat this cycle 4 times. Day 2 Lunge Jumps: max reps in 30 seconds Rest 30 seconds Repeat 10 times. 100 squats as fast as possible. Rest as needed, but get back to work as soon as you can. Day 3 Burpees: max reps in 15 minutes. Pull Up: max reps

3 Dive bombers: max reps Body Row: max reps Push Ups: max reps Rest: 1 minute Repeat this full circuit of exercises 4 times. Day 4 Tuck Jumps: max reps in 30 seconds Rest 30 seconds Repeat 10 times 75 lunges each leg as fast as possible. Alternate legs with each rep. Rest as needed, but get back to work as soon as you can. Day yard sprints x 10. Rest as needed between sprints. Pull Up: max reps Dive bombers: max reps Body Row: max reps Push Ups: max reps

4 Rest: 1 minute Repeat 4 times. Day 6 Lunge Jumps: max reps in 30 seconds Rest 30 seconds Repeat 10 times. 100 squats as fast as possible. Rest as needed, but get back to work as soon as you can. Day 7 Burpees: max reps in 15 minutes. Pull Up: max reps Dive bombers: max reps Body Row: max reps Push Ups: max reps Rest: 1 minute Repeat 4 times. Day 8 Tuck Jumps: max reps in 30 seconds Rest 30 seconds Repeat 10 times

5 75 lunges each leg as fast as possible. Alternate legs with each rep. Rest as needed, but get back to work as soon as you can. Day yard sprints x 10. Rest as needed between sprints. Pull Up: max reps Dive bombers: max reps Body Row: max reps Push Ups: max reps Rest: 1 minute Repeat 4 times. Day Burpees as fast as you can. Take The Night Off. Congratulations you did it!

6 The Gym Workout You can see exercise video demos for this workout on my Youtube Page Day yard Sprints: 10 reps. Rest as needed between reps. Barbell Squats: 8 reps. Pull Ups: max reps. Day 2 Burpees: as many reps as possible in 15 minutes. Power Clean and Press: 8 reps. Day 3 Tuck Jumps: as many as possible in 30 seconds. Rest 30 seconds. Repeat for 12 minutes.

7 Dumbbell Lunges: 8 reps each leg. Body Rows: max reps. Day 4 Walk at moderate pace for 1 hour. Deadlifts: 8 reps. Dips: max reps. Day yard Sprints: 10 reps. Rest as needed between reps. Barbell Squats: 8 reps. Pull Ups: max reps. Day 6 Burpees: as many reps as possible in 15 minutes. Power Clean and Press: 8 reps.

8 Day 7 Tuck Jumps: as many as possible in 30 seconds. Rest 30 seconds. Repeat for 12 minutes. Dumbbell Lunges: 8 reps each leg. Body Rows: max reps. Day 8 Walk at moderate pace for 1 hour. Deadlifts: 8 reps. Dips: max reps. Day yard Sprints: 10 reps. Rest as needed between reps. Barbell Squats: 8 reps. Pull Ups: max reps.

9 Day burpees as fast as possible. No training. Congratulations on completing the 10 days. Diet: 80% of fat loss is based on your diet - Vic Magary Your diet is going to be the same as the diet in The 31 Day Fat Loss Cure. However, since it's only for 10 days, you MUST stick to it as closely as you can. This means no cheat meals, no cheat drinks not even a cheat bite What's the use of even doing the plan if you're going to cheat? If you end up having 3 cheat meals in 10 days, you might as well just eat nothing but pizza and fast food for the whole week because your results are already blown. There's no use in putting in all of this work to blow it on a few lousy meals. Remember that! Here is the plan you need to follow Drink lots of water. Half of your body weight in ounces is a good goal to shoot for. You will be hungry. Enjoy the feeling. 2. Without a doubt you must not consume any of the following in the 10 days... Dairy (milk, yogurt, cheese etc...) Whole grains (bread, rice, crackers, cereal, potatoes, corn) Sugar & artificial sweeteners (soda, diet soda, juices, added sugars) Alcohol (NONE not even 30 calorie light beer!) 3. Keep A Close Eye On Really Sugary Fruits - Pineapples, Watermelon And Mangoes should be avoided or only eaten

10 sparingly and in small quantities. If you can stomach it, consider eating the exact same thing each day for the entire 10 days. This will make your meal planning as easy as can be! Here's a sample meal plan that I would use for the day. I'm about 157 lbs and 5'9 and this is how I would eat on this plan... 7:00am Workout 8:00am ½ grapefruit. Black coffee. 10:00am 1 apple. 4 walnuts. 12:00pm Protein such as fish, chicken or steak with broccoli or a spinach salad. 3:00pm 1 apple. 6 almonds. 5:00pm Workout 6:00pm Large spinach salad with vegetables of choice, grilled chicken, and homemade balsamic vinaigrette. 9:00pm 2 celery stalks if snack must be had. Portion Sizes For portion sizes I'm going to keep this simple. For any and all proteins such as chicken, fish, steak, ground beef and eggs make sure the serving is about the size & thickness of the palm of your hand. For green veggies, feel free to east as many as you'd like (especially spinach, celery and green beans) Foods You Should Try To Base Your Meals Around - Fish, Eggs, Steak, Chicken, Pork (any lean meats) Veggies such as spinach, green beans, asparagus, peppers, celery, cucumbers Salads with homemade balsamic vinegarette dressing (2 parts olive oil, 1 part balsalmic vinegar + spices). You can add chicken, cucmbers and tomatoes to this salad... Fruits such as strawberries, apples and bananas Small amount of raw nuts such as almonds, pecans and walnuts

11 The ONLY 3 drinks I will allow... Water (squeeze of lemon if you like) Unsweetened Iced Tea Black Coffee That pretty much sums up the diet. There's more detailed info in the 31 Day Fat Loss Cure manual if you have more questions about the diet. A Few Last Minute Notes When it comes to the workouts, Intensity is key maximum effort at all times with the exception of the walking recovery sessions in the gym workouts. A long walk every fourth day is not a reversion to long slow cardio as a fat loss strategy. It is meant to give you some active recovery on what should be the same day as your toughest evening sessions the deadlift sessions. training consists of supersets doing two exercises, one immediately after the other. These supersets are deliberately designed to combine one lower body movement with one upper body movement. If the lower body movement is a pushing movement such as a squat, the upper body movement will be a pulling movement such as a pull up. And the opposite also applies. If the lower body movement is a pull, such as the deadlift the upperbody movement will be a push such as a dip. I have not experimented with fasting very much, but I do know it can be a very effective tool for fat loss. If you'd like to fast on one of the days (eat nothing) then I think that would probably work pretty well to help you lose an extra 1-2 lbs. Let me know if you have any questions. Simply me help@31dayfatlosscure.com! - Vic Magary

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.

Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you