How to Lose Ten Pounds in Ten Days

How to Lose Ten Pounds in Ten Days

If you are looking to lose weight, build lean muscle, and reshape your body, there are two things you will need to focus on, proper nutrition and cardiovascular exercises. Proper nutrition and cardiovascular exercises could be the key to losing up to ten pounds in ten days, and keeping it off for good!

Proper nutrition – If you want to lose weight quickly, you probably need to change what and how you eat. Breaking into a new diet can be challenging, and it is easy to get discouraged. However, most people who really stick to a diet lose a significant amount of weight (sometimes up to 30 pounds) within a month or two. For help, review the quick weight loss diet available on the Lucille Roberts website for losing ten pounds in ten days, and do the following:

· Keep a diary of everything you eat

· Drink six or more glasses of water daily.

· Avoid cream and sugar in coffee

· Don't be fooled, even "healthy" juices are full of unnecessary calories and sugar

· Take a multi vitamin

· Flavor boiled or broiled fresh vegetables with vinegar or lemon juice, not butter

· Avoid fatty salad dressings, replace with vinegar, lemon juice or non-fat plain yogurt

· Boil or broil lean meats, fish and poultry

· Use fresh seasonings to awaken flavors in foods without adding fat

· Do not fry anything, most oils are not your friend

· Avoid pork and shellfish

· Watch your portions, if your meat, poultry or fish is larger than the size of your fist….it's too much

· Avoid alcoholic beverages

· Do not skip meals or snack in between meals

· Try to eat each meal at the same time each day

Cardiovascular exercise - For fast, long-lasting weight loss results, cardiovascular exercise is a must. Not only does it elevate your heart rate and help burn fat and calories, it also firms and shapes your body and improves your health. There are many forms of cardiovascular exercise to choose from including the following:

· Brisk walking

· Running

· Biking

· Swimming

· Belly dancing

· Gym classes like pilates, yoga, fit-ball and total body workouts

· Vacuuming and house cleaning

· Stair walking

Lucille Roberts offers a number of fitness classes that are both motivational and fun, and perfect for women of all fitness levels. By focusing on cardiovascular and aerobic exercise, and increasing your heart rate, you can firm up and keep those lost pounds….lost. Consistently focusing on cardiovascular exercise three to five days a week for at least 30 minutes is sure to help. Remember, the more you move, the easier it will be for you to lose weight and keep it off. Another great thing about cardiovascular exercise is, if you're out moving around, you won't be sitting around, thinking about choosing an unhealthy snack to fill the time.

Once you understand the importance of Proper nutrition and cardiovascular exercises you're on your way to a stronger, firmer, thinner you. Training with others can help motivate you and keep you on track, plus its more fun. You'll find a community of women at your local Lucille Roberts that have similar goals. Hop on a tread mill, do some sit ups, ride an elliptical, join in on one of the hottest exercises classes around, get tips from a personal trainer…everyone's there to help.

To locate a Lucille Roberts women’s gym in your area, visit the Lucille Roberts women’s gym locator service.

Lucille Roberts

Lucille Roberts was born in the Soviet Union on Dec. 7, 1943, in what is now an independent country, Tajikistan. Her family was Jewish, and after facing religious persecution the Roberts Family immigrated to the United States and settled Brooklyn. When Lucille Roberts was 13, She graduated from the University of Pennsylvania in 1964 and worked in a succession of jobs in retailing.

Lucille Roberts last job was at Kitty Kelly, which sold shoes and other merchandise. Lucille Roberts was promised a $50 raise if she met her sales goals. She reached her goal, but never receive her raise. She quit to start her own business with her husband.

A self-described exercise nut, Lucille Roberts wanted to teach an exercise class for women at a hotel. Instead, she decided that what women really needed was a place where they could exercise with no men around. Lucille Roberts and her husband put up $10,000 of their savings, borrowed $5,000 each from their parents to open a little ''spa'' opposite Macy's in Manhattan.

The club was an immediate success, but its name, the Body Shop, caused confusion: People thought it was an auto-repair business. Within two years, two additional clubs opened, and the name was changed to Lucille Roberts.

The goal was to be friendly to women. No heavy weights or elaborate machines were emphasized; classes were easy to follow and taught by people with less-than-perfect bodies. The classes lasted only 30 minutes so they could easily fit into women's schedules.

Lucille Roberts target market was secretaries, teachers and the wives of policemen, she knew how to please them. Her business strategy involved recruiting as many members as possible and crowding them into large gyms. By continually adding more gyms, she was able to keep down the cost of advertising, a significant and critical expenditure for health clubs on a per-member basis. The result was summed up by a promotional slogan Lucille Roberts used for years: ''More Gym Less Money.''

Lucille Roberts, a businesswoman whose ambition to create inspired a chain of gyms for women, died on July 17th 2003 at New York University Downtown Hospital in Manhattan due to lung cancer at the age of 59.

How to Get Buns of Steel in 30 Days

The truth about our bodies is that the shapes and sizes of our 2,000 parts (and yes, this includes our butts) are, for the most part, genetically predetermined. What this means is that despite the thousands of “butt crunches” and “butt flexes” that we do at the gym day in and day out, mom and dad’s oversized derriere may be holding us back. On the other hand, if your mother and father both fit into a slim pair of Levi’s throughout their glory days, you may already have the full and tight buns you desire. The good news is that with the right training and proper nutrition people can turn even the flabbiest behinds into true buns of steel.

Like every other muscle in the human body, the muscles in our butts need time to recover and build. Therefore, doing one butt exercise after another, day after day, is the least effective way to develop genuine buns of steel. Many beginners found in the weight room tend to believe that more training equals better training, which could not be further from the truth. An effective butt training routine requires just five simple exercises performed 3 times per week to get you well on your way to having the tight, firm butt you have always desired in just 30 days.

Exercise 1: Squats – Perform this butt-wrenching exercise using either dumbbells or a universal barbell to create the resistance required to build lean muscle. Hold dumbbells at your sides or position a weighted bar across your shoulders and squat down in a controlled motion until your thighs are parallel to the floor. Lift up from the legs to a standing position as fast as you can and count these two motions as one repetition. Do four sets of eight repetitions three times per week, alternating between training days and rest days. A good way for beginners to start is by training on Mondays, Wednesdays and Fridays. If squatting is too intense for you, which is normal for beginners, try using a leg press machine, keeping your feet further apart to target the butt area.

Exercise 2: Lunges – This is the bun-sculpting exercise Jessica Simpson used to fit into her skin-tight Daisy Duke shorts in the movie The Dukes of Hazzard. There are several different types of lunges, including walking, alternating and side lunges, but for now, we will stick with the classic, stationary lunge. Hold two dumbbells at your sides, and from a standing position bring one leg forward, bending both knees so that your back leg is almost touching the floor. Reverse this motion to get back to a standing position and count it as one repetition. Perform this exercise for four total sets of 12 repetitions, or two sets of 12 reps per “forward” leg. Remember to first do a whole set with one leg and then continue with the other leg.

Exercise 3: Flutter Kicks – Also known as hip extensions, flutter kicks are another great way to develop undeniable buns of steel. First, lie face down on a platform with your hips on the edge so that your legs are straight out and your toes are resting lightly on the floor. Lift both legs until they are off the floor and at the level of your hips, holding them in this position briefly. Lift one leg higher than the other and alternate this motion, mimicking a flutter kick performed in water. Do three sets of 20 repetitions for each leg.

Exercise 4: Deadlifts – Coming in at a close second to squats as being the best full-body workout, deadlifts are an excellent way to train your hamstrings, butt and lower back. Form is critical for this exercise, and practice makes perfect. Stand with your feet hip-width apart with a barbell resting on the floor close to your toes. Keeping your back flat and abs in bend forward from the hips and lower your torso to reach the barbell. Lift up from the floor using your lower back, legs and abs while squeezing your butt to rise back up to a standing position. Reverse this motion back to the floor and count this as one repetition. Perform the deadlift for three sets of 8-12 repetitions.

Exercise 5: StairMaster – Stepping on a StairMaster is a great way to tone your butt and build muscular endurance. Feel your body weight as you step down through the heel of each foot and complete full steps, as opposed to mini steps. Start by climbing for 20 minutes, 3 days a week on the same day of the rest of your butt training routine. Add one minute per session until you have reached 45 minutes per day and train on Mondays, Wednesdays and Fridays.

Incorporate these five butt-building exercises into your workout routine and reap the benefits of sexy, rock-hard buns of steel. Remember that consistency is the name of the game and try not to get discouraged too quickly. Stick to this plan and soon you will be wishing bathing suit season were a year-round occurrence.

How to Sculpt Sexy, Bikini-Ready Abs in 30 Days

Diets, countless abdominal exercises and daily 45-minute cardio training sessions form the equation millions of women rely on week after week in an attempt to lose unwanted belly fat and build a sexy mid section. Unfortunately, very few are actually able to accomplish this feat. Why, you might ask? Maybe it is because many of the “health foods” marketed by the diet food industry are not as healthy as they would like women to believe. It may be because abdominal exercises such as sit-ups and crunches are actually the least effective way to build muscle in your mid section. On the other hand, perhaps it is the fact that long, daily cardiovascular exercise routines do not yield the best results in losing stubborn belly fat. The truth of the matter is, the traditional methods of developing chiseled and sexy bikini-ready abs are outdated, ineffective and can even be counterproductive, and too few women are aware of it. Even women returning to exercise after pregnancy do not realize that proper nutrition and a gradual return to exercise are necessary to achieve the best results in abdominal sculpting. Follow these simple steps to be on your way to the stomach of your dreams in just 30 days.

Step 1: Sexy Six-Pack Abs Start in the Mind - The first step to sexy abs is to understand that most abdominal workouts, although effective in strengthening and toning the muscles in your mid section, will not get rid of stubborn belly fat. Specific and targeted abdominal exercises are certainly beneficial when mixed into a rigorous, full body routine, but ultimately ineffective in producing sexy abs when performed alone. The same is true for cardiovascular exercise routines, which help burn unwanted body fat but are hardly effective without incorporating strenuous, high intensity resistance training. On the contrary, a frequent, high-intensity full body routine and a balanced diet filled with healthy nutrients is the best combination for burning fat and revving up your metabolism so that your sexy abdominal muscles will show. As a side note, it might also prove interesting to know that most women have six-pack abs beneath their belly fat-the secret is simply learning how to reveal them!

Step 2: Speed- Up Your Metabolism with HIIT Cardio –The common misconception about cardiovascular exercise lies in your individual metabolic rate, or metabolism. Sculpting sexy abs by spending long lengths of time on a treadmill is a traditional technique based on the theory that this type of aerobic exercise pumps more oxygen through your body in order to burn fat and energy. However, recent research has pointed to a different type of training, known as High Intensity Interval Training (HIIT), as the best solution to sexy abs. HIIT in its simplest form is an anaerobic exercise that makes you work slightly harder but in less time. Varied intensities of cardiovascular exercise raise the body’s metabolism for up to the next 24 to 48 hours after training, where the metabolic rate returns to normal after slower, low-intensity sessions. Keep in mind, that too much time spent on a treadmill (or other cardiovascular machine) can begin to burn muscle, your body’s greatest ally in burning fat. When it comes to sculpting a sexy mid section, less cardio may actually be more. Try this routine during your next visit to the gym- all it takes is 26 minutes:

1. Jog briskly for 5 minutes at 3.5 mph

2. Jog for 4 minutes at 5.0 mph

3. Run for 8 minutes at 6.0 mph

4. Jog for 4 minutes at 5.0 mph

5. Jog briskly for 5 minutes at 3.5 mph

Step 3: Ten Strategies for Sexy Abs through Nutrition – One of the single most effective ways to show the six-pack of your dreams is by losing stubborn belly fat through healthy nutrition. Follow these ten nutrition strategies and be on your way to sexy abs in 30 days:

1. Protein shakes after a workout: Plain and simply, protein builds muscle and muscle burns fat. Consume 40 to 60 grams of whey protein per day after a workout and decrease body fat fast! Whey protein also increases satiety, meaning you will be less hungry throughout the day.

2. Dairy products to help weight management: The vitamin D found in dairy products promotes calcium absorption and regulates the metabolism by suppressing fat synthesis and sparking fat burning.

3. Overindulge in low energy density foods: Consume large quantities of low energy density foods that are low in calories but fill you up based on their total volume. Low energy density foods include whipped shakes, broth-based soups, non-starchy vegetables and many fruits.

4. Eat often: The more often we eat the less hungry we feel later on (as long as we are not at the McDonald’s drive thru every three hours). Skipping meals to lose weight will only cause you to overeat at your next meal due to increased hunger.

5. Switch to green tea: Green tea extract and caffeine increase energy expenditure when combined, which means you are burning calories. Habitual green tea drinkers tend to have better overall weight maintenance.

6. Always avoid trans fats: Trans fats are associated with increased abdominal fat deposition. Avoid any food that contains “partially hydrogenated oil” and shed pounds fast.

7. Load up on omega-3s: Omega-3s alter the expression of genes tied to fatty acid oxidation. Consume plenty of salmon, mackerel, herring, halibut, sardines and tuna steak. Try omega-3 supplements if you do not eat from the sea.

8. Beware of sugar-free products: Sugar free gums and candies may sound like a compromising reward for your hard work but ultimately lead to bloating and abdominal discomfort.

9. Get the sugar out: Sugar spikes your insulin and increases your cravings for more sweets. Therefore, daily trips to Dunkin’ Donuts do not yield positive results.

10. Put down the booze: Physically fit people do not drink alcohol on a regular basis. Make the choice between six-pack abs and a six-pack of Bud.

Step Four: Building up the Muscles in your Abdomen – When strengthening the muscles in your abdomen, always be sure to hit each region, or muscle group, to maintain a balanced and proportionate mid section. Follow this routine three times a week to shred those abdominal muscles and help them grow:

1. V-Crunches: Lie on a mat and bring your arms to your feet, forming a V-crunch that works the lower abdominals. Repeat this motion for 20 repetitions.

2. Hip Raises: Lie on your back with your knees bent and lift your hips to the ceiling while keeping your feet on the floor. Do this for 20 repetitions.

3. Crossed Knee Crunch: Lie on the floor in a normal crunch position and place one of your feet in a 90-degree angle on top of your other leg. Do a cross-crunch by touching your elbow with the opposite knee. Repeat this exercise for 15 repetitions on each side

4. Abdominal Plank: Do a plank for 30 seconds. Lie on your stomach, touch your forearms and toes to the floor and raise your belly off the floor. Hold this position for 30 seconds.

5. Leg Lifts: Lie on your back and lift your legs a few inches above the ground. Perform this motion for 30 repetitions.

Step 5: Patience is a Virtue – Follow this guide and be well on your way to sexy, bikini-ready abs in 30 days. Continue using this program for as long as you need to for progressive results and remember to remain patient. One of the biggest obstacles you will face is staying motivated in the face of discouragement but if you stick to your guns your stomach will certainly thank you.

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