How to Lose 10 Pounds in a Week

A woman in los angeles trying to lose 10 pounds in a week

Losing 10 pounds in a week is an act of courage, is an act of willpower. Losing weight is a mental game not physical.

You start your day you are overweight and say: I must lose weight fast!! That is a start.

You are in the first phase of the Journey. You know you want to, but your bad habits are there.

Then you became overwhelming; you do not know where to start. Do not stress yourself. Have patience. Your mental block is you want to lose weight right here right now. It does not work that way. There are many types of research that state when you lose weight too fast you do not lose fat, you lose tissue and water.

You will lose those pounds with this healthy habits. Own this habits. You can do it. Remember is a mental thing, not physical.

The appropriate way to achieve weight loss would typically be 1 to 3 pounds per week. Losing 10 pounds in a week has more downsides than advantages. While it is possible, it is also imperative to keep in mind that you reached a positive attitude by deciding not to be fat any longer.

You are aware that you should not continue to live without physical activity and even less with a high carbohydrate diet such as white bread all day with processed food three times a day or drink coffee exaggeratedly.

It is possible to lose 10 pounds in a week, but this is not advisable as it is harmful to your health. But to achieve this, you have to burn more calories than you consume.

The best approach to lose weight fast is to do aerobic exercises or train in high-intensity intervals. Avoid eating high carbohydrate foods by modifying your current diet.

How do you lose 10 pounds in a week? The answer has to do with the type of person. Let me explain a little more about it.

Since I was a little boy, I played sports. I liked. I practiced swimming and soccer. In the end, I stayed practicing only soccer. I was an active person until I got to play it professionally. But that’s another story. But what does this little story have to do with losing 10 pounds in just one week? Well, what I want to convey is the following. During playing various sports, as I was so interested in physical activity, I learned how to maintain a proper weight.

After I stopped playing soccer, I started to gain weight to a point where it was no longer fun to do any physical activity. I felt like I had to work hard to bend over and climb stairs and go down them. I had stress from not being able to lose weight. My weight was influencing my psychology.

Often, we focus only on the problem that we don’t realize that maybe the solution to that problem is in front of us most of the time. Because we are dealing with past challenges, we forget how we solved them.

If we used that negative energy and turned it into positive energy, there would be no overweight problems. It is like hitting the same rock a thousand times, knowing that we are putting that rock back on the road again and again.

Do you know what that rock is? It is our thoughts. But the negative thoughts. If we allow those toxic thoughts to rule our lives, we will get negative results.

But why am I saying all this? Well, I say it because it’s the first barrier you have to remove from your mind to lose those 10 pounds in a week. Let me share with you if we don’t get rid of that mental toxicity, we will be in a seesaw with our weight, which is unhealthy.

I share at the beginning that it may depend on how long the person has been living sedentary. Sedentary is not only with zero physical activity but also with a terrible diet. You can even live sedentarily, but with a relatively adequate diet.

While the two ways of living are terrible, the first way is the worst. The recommend times per week to exercise are 3 or 4 times a week, even for a short time. 20 to 30 minutes would be good. To achieve those overweight pounds as soon as possible, I remembered all my previous trainers’ recommendations.

To return to good habits and know that if I did it once during a long time of my life, I knew that it would be easier for me to visualize myself as a new person with an optimal weight and thus live a healthy and comforting life experience.

I don’t want to say that it would be more challenging to lose weight for those who have always been overweight. On the contrary, it will help you not to repeat the mistakes I made to lose weight.

1. Water, Oh Water

Drinking water cleanses your body of excess, help to boost your metabolism, and acts as an appetite suppressant. Recommended doses of water intake daily. The best advice because we are unique persons is to drink water according to your weight.

For example:

First step: Know your weight. This point makes sense because of the more a person weights, the more water he needs to drink.

Second step: Multiply by 2/3. Let’s see this example. A person with a 160 pounds would multiply by 2/3, so he should drink 107 ounces of water every day.

Third step: Activity Level.  If you work out every day for 30 minutes, you need to drink 12 ounces of water every day. So 40 minutes means 16 ounces of water every day.

2. Control what you eat

To lose weight fast and quickly you need to control what you eat daily.  When you do that efficiently, you will notice some immediate difference on your skin and in your overall body.

3. Consume more protein and fewer carbs.

A low-carb diet meal plan, low in carbohydrates is beneficial to lose those 10 pounds in a week. Avoid sugary meals or bread. Instead, eat real foods with sufficient protein, add some vegetables, and you are good to go. Studies show that low-carb diets produce to lose weight efficiently.

Check the 7-DAY LOW CARB MEAL PLAN. This one is so effective.

4. Detox water

Detox Water is becoming a favorite technique to lose weight. Not only you can drink water for this purpose alone. When you drink detox water, your body expels toxins more naturally, and everyone likes to drink water because it tastes excellent.

5. Lemon

As soon as you wake up drink the juice of three lemons in a cup of warm water. Research shows us that by doing this on an empty stomach, it will boost your metabolism naturally.

This method detox as well as purify your body.

6. The Dukan Diet

Based on a list of over 100 foods, as well as four specific elements:


This phase focus to lose 3 to 4 pounds in 7 days by accelerating the metabolism of the individual. You can eat what you pleased of the 67 protein rich foods.


This phase allows you to gradually reach your weight goal by adding to the protein 28 specific vegetables.


This phase helps you to prevent weight gain. You are allowed to eat fruit and cheese.


You can eat whatever you like without gaining weight. You can eat protein-rich food once a week, eating oat bran daily and commit to sticking to the rule.

7. Get Enough Sleep

Set the alarm clock to go to bed early. Your body needs at least 7 hours of sleep. You must sleep, is a mandatory rule. If you do not rest enough, you can reduce the benefits of dieting. When you do not sleep the hormones that regulate whether you feel full or you are hungry get out of control.

As a consequence, you altered all of our regular cues for eating, and you gain weight.

Here are other healthy habits to change your lifestyle and lose weight.

Habits to lose 10 pounds in a week.


How to Lose Back Fat: The 8 Best Exercises

A woman with no back fat.

Back fat is not something we are proud of or feel good about showing off at Zuma Beach. Don’t think we’d be the center of attention in Los Angeles. Much less get on a surfboard to make a fool of yourself and show off not only your back but your belly fat, as well.  Obesity it’s not always a result of low self-esteem, we’re just lazy. 

Back Muscles

One of the vital functions of your back muscles is to protect your spine. Two muscles help protect you and help you move in a general way, for example, when you get up from a chair, as well as stretching your torso and arms.

The broad dorsal muscle
These muscles are located at the sides of your spine and are two large muscles on your left and right sides of your back.

The trapezius muscle
They are triangular and flat that extend along the neck, back, and the upper part of the chest making, a form of a diamond. Its functions are to stabilize the shoulder blade, as well as to raise and extend the head.

Most of us accumulate fat in this part of the body. That’s why we don’t get to see those muscles. Much less do we have those muscles defined. But why?

Lose Back Fat

What causes back fat?

According to the NIH there are heatlh implications of a sedentary lifestyle as one of the most common reasons why the back is becoming bulky. Physical inaction or lack of any cardiovascular exercise may contribute to the build-up of fat in the back. It is worth pointing out that other contributors are a diet high in sugar or sodium.

In general, since we are relatively healthy well at least sometimes, we don’t feel like exercising, we procrastinate, and since it is a part of the body that we don’t look at every day, we don’t recognize if there is fat or not.

Sometimes our friends or our partner indicate this to us, and perhaps we become aware of doing something to burn that fat back rolls.

Put a medium-sized mirror on your back and, with the other hand, hold the second mirror or as it appears in the video below to point out which part of your back you are going to target. You may go to your local gym and, standing up look closely at where you are gaining the most fat.


First, you have to give proper attention to what you eat daily. The unhealthy lifestyle, eating foods saturated fats along with processed carbohydrates plus foods that come packaged with high sodium content cause you to retain more fat and fluid so you gain weight gradually. Decide to eat foods such as vegetables, fish, chicken, including beef, preferably steamed or grilled. 

The back is one of the parts of the body that we pay very little attention to. Perseverance is a trick that very few also pay attention to. Why do I say this? Well, we look for all kinds of diets, or supplements to achieve the elimination of that fat in the lower or upper back, but it is necessary the right approach that’s it an attitude of deciding to be disciplined.

Where the fat accumulates the most

    • Lower back: the accumulation of fat that spreads down around the sides of the hip in the lumbar area.
    • Mid-back: Fat that rests a little above the waist or love handles.
    • Upper back: the accumulation of fat in the upper and lower line of the bra called bra bulge.

Obtaining optimal health should be the primary goal rather than just lose back fat. Best of all, once you feel a little lighter you won’t want to be overweight. 

After 1 month of regular exercise, you will feel noticeably better. Your blood pressure will improve, your cholesterol level will start to correct and your blood glucose will return to normal.

How to lose back fat

Before I mention the exercises for back fat, let me deepen in the importance that once you eliminate that undesirable fat you continue to maintain a routine for your whole life. We wouldn’t want it to be just motivation for just a few days, and then you will gain back the fat and leave behind all the effort you made at the beginning. 

The Best Exercises for Back Fat

What are the best ways to lose back fat? It is very peculiar how human beings always look for “the best”. It happens that when we know to finally start getting rid of that annoying back fat we get confused. There are so many ways to exercise that part of the body. 

Exercises to lose back fat

Here are eight exercises to get rid of back fat fast. In no time you will be admiring your new body. First the warm-up. Your body will thank you if you do it every time before a workout routine.

What you do for a warm-up depends on the kind of workout you intend to do. In general, you can try this simple warm-up sequence. Start with some light cardio, 2 minutes of cardio workouts is Ok to bring your heart rate up gradually.

First jump rope, jump jacks, butt kickers, plus high knees. Do this for 15 seconds each. Then 3 minutes of dynamic stretches for functional fitness to prepare your body for more intense exercises.

Do this 5-minute warm-up shared by Nicole.

Warm up

Now that you sweat enough preparing your muscles. Let’s go with the first exercise.

#1. Superman

Superman exercise is useful enough to strengthen your core and abs. It will give you the power to approach all the other workouts, and your abs will much appreciate this kind of movement. Both parts need to be flexible and robust enough to receive the next set of exercise.

#2. Alternating Superman raises or Alternating Leg and arm raises

I need to admit, the first time I try this one, it was challenging for me, but after I finished, I felt better.

On the floor or a yoga mat lie straight plus face down:

    • You need to extend your arms entirely in front of you, is your start point.
    • Synchronically raise your arms, chest, and legs off of the floor and hold this shortening for 3 seconds. To perform a better effect on this workout, squeeze your lower back to get the best results. Exhaling at this point is critical here.
    • Gradually begin to lower your arms, legs, and chest back down to the starting position while inhaling.
    • Do this again seven times, or until you feel you will fail, and rest.

#3. Bent Over Wide Row

This section is a bit tricky because you need to bent over but not too much. You take the arms to the side as a wide row, squeezing your shoulder blades together, take it out back down.

#4. Jump rope

You can do this almost anywhere. With your hands together in front of you and your elbows in close to your body hold the jump rope. Practice is the key here. You need to perform a proper form. Be careful with this because you could do it in a wrong way.

Madeline Praye is a jump rope champion. She demonstrates the perfect form to do it.

Practice the toe catch, with the rope behind you plus turn the rope over your head. Catch the jump under your toes and lift up your heals, let it out in from underneath your feet.

#5. Dumbbell deadlifts

Read the title, “deadlifts” don’t let the word deadlifts intimidate you. It will help you to build you a strong core.

Start with a five-pound dumbbell in each hand, to get used to it in front of you with your palms facing your body.

Place your feet shoulder-width aside. Keeping your shoulders pulled back, hinge at the knees and hips bringing the dumbbells nearly to the floor.

Keep your head and chest somewhat up and throughout the exercise. Pushing through the heals come backward to the starting position.

Do it again 7-10 times. Perform 2-3 sets with a 90-second rest in between.

#6. Pull-ups

A woma doing pull-ups

Start with your hands on a bar about shoulder width apart, using an overhand grip with your palms facing away. Pull until the bar reaches chin level. Focus on compressing your shoulder blades together, and keep your entire body tight. Feel like a superhero after doing each one.

#7. X-crunch

You will form an “X.” with your body. Lie on your back with your legs and arms straight, lift your right hand and touch your left leg in a diagonal position. The same way with your left hand and move your right leg in an oblique form. Lift your neck, shoulders, and head, off the ground.

#8. Kettlebell Russian Twist

Start with the kettlebell just above the outer side of one of your hips. Hold your feet off the ground, and your core strengthened.

Take the kettlebell with your hands at the chest, and then incline back in a 45-degree form angle. Keep looking to the front.

The exercises above are one of the best to get rid of your back fat; you can find more youtube videos. Once you get familiar with this activity, you can go on with more advanced training.

It’s possible to lose back fat while doing push-ups?

Doing push ups constantly also benefits your back, so you can get rid of your back fat promptly. It is crucial to do push-ups properly; this way you will exercise your chest and core simultaneously.

This makes push-ups an extremely important exercise. Try to spread your arms apart a little wider than in the conventional push-up position. That will enable you to engage your muscles on your back.

If you only need one exercise, you can do only push-ups for 30 days. Once you feel you can do an exercise, you can modify it to do up to 300 push-ups per day. You have to take into consideration to listen to your body, don’t try to do them all at once, this way you avoid injuries.

Honorable Mention (Two Methods)

One way to get rid of back fat is with the Doctor Toshiki Fukutsudzi Method. When I think about this technique, it makes me lazier, but I found out this method is real and works.

You will only need a towel. A rolled to towel to be more specific.
This technique is a scientifically proven method. You will lose weight. You will get rid of back fat in a fun but versatile way.

#1 Technique to get rid of Back Fat for good.
Doctor Toshiki Fukutsudzi Method to get rid of back Fat.

# 2 Flabby Arms and Back Fat

How to Lose Back Fat: The 8 Best Exercises


11 Calisthenics Aces: Vol I

Fitness Superstars

Calisthenics, Oh Calisthenics.

Welcome to the Vol I. of what I call Calisthenics Aces or Superstars of fitness dedication. These guys are an example of commitment, willpower, and hard work.

We all need a little push of motivation; you can be the next calisthenics superstar. So you can benefit from acquiring wisdom from these calisthenics aces.

Many people know him as The “godfather” of fitness.


1. Jack Lalanne
Jack has been called “The Godfather of Fitness.” He is the Crème de la Crème of fitness.


2. Al Kavadlo
Al Kavadlo is a prolific personal trainer who supports progressive calisthenics as opposed to traditional weight training. He is well known for his feat of strengths and has been preferred lead instructor for the Progressive Calisthenics Certification. He is the author of Zen Mind, Strong Body: How To Cultivate Advanced Calisthenic Strength–Using The Power Of “Beginner’s Mind,” one of his many books.


Official website:


3. Frank Medrano

Frank Medrano is a well-known calisthenics expert, and influence for people everywhere. At his young age, he gains weight and decides to try calisthenics exercises. He soon became a master in the calisthenic fitness world.


4. Strength Project

His creator Arash Baboo hosts a variety of movement-related video tutorial, is a mix of acrobatics, breakdancing to weight lifting.


5. Alex Dieck aka Pro D

He is a great guy; I like his videos on calisthenics, useful content.

He is back in business on his new youtube channel.

Alex Dieck

Chicken Breast Tv Endorsement


6. Kris Karlsson

Calisthenics & Weight Training

He has created great and useful content on calisthenics.
Well done Kris, a lot to learn from him. He is over 16 years of experience in the field. Take a look at his different training routines.


7. Calisthenic Movement

This team established from Leipzig Germany in 2012.
Their free videos on youtube have helped many people over the world. Their purpose is to inspire people to take control over their body, stay fit and adopt a fitness lifestyle.

Facebook page:


8. Corey Hall

He has dedicated his life to helping many people create a healthy lifestyle. He likes to motivate everyone with his youtube videos from beginners to more advanced tutorials.

Facebook page

9. George “HIT” Richards – Calisthenics Kingz

He grew up playing sports. He got into fitness calisthenics from the year 1996 to the present. He started with all the basics fitness movement, push-ups, pull-ups, sit-ups, and dips. Then he conquers the more gravity-defying moves.

As his organization state: “We are NOT breakdancers. In fact, we DON’T have any dancing background at ALL !!! We believe in a “Four D System”…Drive, Dedication, Discipline and Determination.”

Find him on his youtube channel.

Facebook page:

Official website:


10. Daniel Vadnal – Fitness Faqs

Daniel has been in bodyweight strength training exercises since 2008, at the aged of 16. He created his FitnessFAQs youtube channel in 2010. Thank you, Daniel, for helping many beginners and advanced trainers with valuable knowledge about calisthenics movement.

You can visit their Facebook page at


11. Lazar Novovic – Bar Brothers

Bar Brothers CEO and founder Lazar Novovic is an international calisthenics workout team. They perform creative bodyweight exercises.
Here is his famous youtube video called, “Go Hard or Go Home.”