We’re very excited about the new Lose 10 Pounds plan on 10in30.com.
It’s a bit different from what we had before, but on top of being better, you’ll see that it’s also a lot simpler. In a nutshell, we have broken down the macros so you know exactly how much protein, carbs, and fats to eat each day.
Our new plan is an even better and more fool-proof way to lose 10 pounds in a month. The slight caloric deficit will insure that you don’t go into survival mode by starving yourself while making sure you have more energy to workout heavy. Exercising with heavy weights allows you to keep more lean muscle which gets rid of fat all on its own (you want that, trust us). Be sure to read what we say about women and muscles and the importance of weight lifting for women.
But not to worry, we’ve made it super easy to follow our plan with just a few steps. Each of the four weeks are broken down into specifics of how much protein, fats, and carbs to eat per day. If we made it any easier, we’d be SPOON-FEEDING YOU!
So come on by, say Hi, and join us in getting ready for summer with our new LOSE 10 POUNDS IN 30 DAYS plan. This will be the best summer ever — WOOHOOO!
PS: if you haven’t already, check out our e-learning course EXTREME KICKBOXING WORKOUT on Udemy.com. It’s perfect for cranking up the fat-burning with fun, intense, kickboxing moves that will have you sweating bullets and bringing out your inner fighter! Go have a look but then come back and join us in the Premium section so you can get it for HALF PRICE!
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Tired of your fitness routine? Has it gone stale and lost its wow factor? Tired of posts that begin with questions?
Do like us at 10in30 and CHANGE SHIT UP!
Whether you’re doing a full body split, or body group split, you can change things such as the exercises, reps, circuit or not, rest times, and style. Do a whole month of a particular workout before changing it up. Even two months would be ok, but do not change it sooner than 30 days or it will be hard to track results and reach your goals.
A good example of changing shit up is:
Alternative Delts Workout.
Maybe you’re doing the 10in30 Gain plan and do delts on Friday along with your biceps and triceps. You’d be doing overhead press superset with upright rows, then seated Arnolds, then lateral flies supersets. BURN, I know. It’s a great workout that’ll leave you with an unholy pump in your arms that’ll scare the cat.
To change this up, get creative! Yesterday I did a 50 rep drop set of delt press on a machine you would not think of for delts—the standing calf raise machine. It works extremely well, has good form so it’s good on your delicate shoulders, and is super convenient to do drop sets since the weight stack and pin are right in front of you.
After 2 warm up sets of light delt presses on this standing calf machine, go real heavy so that you fail at 6. Wait 30 seconds and do 4 more. We have 10 so far. Then drop the weight substantially and do 10 more. 20 reps done. NO REST! Now drop it some more and do 10 more. 30 done, 20 left. Drop again, give me 10. LAST TEN!
Drop the weight and do your last 10 reps, trying to kill it and aiming instead for 12. If you can’t get to 12 at the end, no problem. We only needed 10, but we go for 12 to really make each one count, surpassing our goal of 50 back to back reps. Now rest 2-3 minutes and get water.
A whole alternative workout circuit for delts is the 10in30 Workout of the Week, Shoulder Poppers!
This is a 10in30 Premium workout video of a circuit that blasts your delts while burning fat and is FREE to members. Just press play and workout. If you aren’t a member already, join us to see the rest of the premium workout videos!
How about Chest?
Chest workouts are normally comprised of bench press or dumbbell press with chasers of cable crossovers. For one month, do none of those!
Instead, switch to the machine section of the gym and do the machine incline chest press, followed by pec dec, followed by seated cable press. This one requires a cable machine like this one:
Grab a bench, raise the backrest so that it is all the way up, position its back to the cables. Adjust the cables so that they are a foot higher than shoulder height and slightly wider than shoulder width. As you press, also make your hands meet at the middle, right in front of your face. For added crunch (the 10in30 way) twist them as described in my “Chest Twisters”. I recommend you do this shirtless in front of a mirror so you can see your inner pec fibers in action, not to mention your sexy badass self.
Return the cables slowly and controlled, then shoot them out again, preferably in a second or less. Be sure to keep your elbows near your body and not out to the sides so that you don’t strain your front delts.
Doing Legs?
Take a break from squats this month. Instead do Smith Machine One Legged Lunges. Why do I recommend the dreaded Smith Machine? Because we want to get a hell of a workout on the quads, hamstrings, and butt and if you’re freestyling it with one foot up on a bench behind you and a barbell on your shoulders, you’re going to be so concerned with trying to keep your balance that you’re going to get a shitty leg and butt workout.
The Smith Machine will keep you from falling, you’ll be able to get a great stretch at the bottom, and you can explode up without the fear of falling sideways and impaling someone’s foot. That would suck—Nikes are expensive.
The other alternative leg exercise I recommend is Pistols! Pistols are one legged ass to grass squats. Extremely difficult. You will work your way up by using your hand for assistance.
Stand on a box with one leg hanging and grab on to something like a machine at the gym, door, wall, etc. You should go all the way down to where your butt is actually resting on your ankle. You will use your hand to help you lift your heavy ass up with one leg.
Warm up by doing 12 quick pistols on each leg using your hands to completely help you up. Warm up is meant to get blood to your muscles in question and should be pretty easy. Do all reps on one leg before working on the other.
Two quick warm up sets: 12 hand-assisted reps on each leg.
Now for the actual exercise. Go down slowly taking 3 seconds. Try not to hang on unless you need to. Then go up quickly in one second, using your hand to only help you up a little. Don’t completely rely on your hand, and don’t bother pausing at the top, just go back down slowly (3 seconds).
6-12 reps depending on how studly you are.
3 sets each leg.
After you’ve done this Pistol training workout twice in one week (remember to skip at least two days in between) the next time you do it, add two 5 pound ankle weights on your shoulders or any other way to load 10 pounds onto your body. If going the backpack route, use two; one in the front, one in the back so you are balanced.
After two workouts of Pistol training with 10 pounds, add another 10 pounds totaling 20 pounds. Again, after warming up, only use your hands when absolutely necessary, most likely your later reps.
Go to the Forum and let us know what other alternative exercises you like to do or how you like these. Also if you have any questions or would like to post a vid, the Forum is where it’s at.
Most women have the misfortune of developing cellulite at some point in their lives. A woman’s body is genetically prone to the development of these unsightly, lumpy deposits of fat beneath the skin. Exercise alone does little to alleviate cellulite, and requires continuous dedication to maintain results. Once the exercise is discontinued, the cellulite will come right back. However, there are a few ways to go about decreasing the dimpling appearance of cellulite, which do not involve hours at the gym, expensive creams or liposuction. Here are 3 tips to get rid of cellulite that will actually work.
1) Improve Circulation
Few people realize that cellulite is directly related to blood circulation. When cellulite is deposited as small fat pockets underneath the skin, those areas no longer receive proper blood flow. This allows for toxins to begin accumulating in the body.
Proper circulation is essential for everything from cardiovascular health to the growth of hair and fingernails. To work on improving the circulation, make sure to move every day. This is not referring to vigorous training sessions at the gym in at attempt to rid the body of cellulite, but rather good old fashioned exercise. Get the blood moving and heart pumping by adding daily walking, jogging, cycling, or any other physical activity. Deep breathing exercises are also beneficial and will get the blood flowing. Thirty minutes of vigorous cardiovascular activity three times per week is recommended for purposes of improving circulation and helping to get rid of cellulite.
Aside from working on improving circulation from the inside, you can also target areas of cellulite where you see it occurring. Rubbing, massaging, brushing, or scrubbing the cellulite can be done for a period of fifteen minutes using a skin stimulator or medium bristle brush. This combats cellulite by increasing the flow of blood to that area, and skin should appear a healthy pink color when finished. By stimulating the areas of cellulite in this manner, it allows the blood vessels on the surface to help clear any clogged or damaged tissues and allow toxins to be released, this improving the appearance of cellulite.
2) Proper Nutrition
The second of the 3 tips to get rid of cellulite is proper nutrition, knowing what to eat and what not to eat to help reduce cellulite. Some foods we eat can actually contribute to the formation of cellulite, while others help prevent or remove it. Nutrition plays a role in how our blood forms and circulates through the body. If certain foods act to thicken the blood, this will hamper proper circulation. Therefore, it is important to includes healthy foods that naturally thin the blood and keep it flowing freely.
Important foods to include in your diet to help combat cellulite include Omega-3 fatty acids found in flax seeds and fish, and blood thinning foods such as cayenne pepper, ginger, and garlic .Foods such as nuts, oatmeal,green vegetables, and dairy products contain L-Arginine, a natural vasodilator that improves circulation. Eating these foods will help the body eliminate accumulations of cellulite.
3) Reduce Fluid Retention
Chronic fluid retention is another factor that contributes to cellulite development. You can help reduce fluid retention and improve the appearance of cellulite by eating foods rich in antioxidants, flavonoids, and phytonutrients, high in protein, and Omega-3. Avoiding trans fats and saturated fats, sugar, and unnecessary chemical exposure or medications will help in the battle against cellulite.
If you are interested in learning more about cellulite and what you can do to get rid of it, for more information, check out cellulitefactor.com.
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After being diagnosed with metastatic cancer and given only three months to live, Dr. Fred Hatfield turned to the Keto diet and succeeded in removing cancer from his body.
“The cancer was gone!” he exclaimed. “Completely. To this day there’s no trace of it. And it’s been over a year.”
Apparently, cancer cells need carbohydrates to live as all cells do. But when you are on a keto diet (no carbs or very few carbs), normal cells turn to the next source of energy—fat, or “ketones” when you are on the keto diet. Cancer cells, however, cannot turn to another source for energy. They are defective in this way, and therefore cannot survive without carbohydrates.
Dr. Hatfield went on the keto diet, and effectively killed off the very cells that were trying to kill him. He won.
This is not an isolated case, either. A team of scientists at the University of South Florida lead by Dr. Dominic D’Agostino is conducting research in metabolic therapy and the idea of starving cancer cells by depriving them of carbohydrates. They have seen this kind of success many times with lab mice as well as human beings.
Here at 10in30 Fitness we are excited about these findings as we are all about research and trying the latest methods of health and fitness. If we were not already excited about the keto diet and it’s virtually miraculous effects on body composition, we are truly in awe now.
Not only will you lower your body fat drastically, but it looks like you will also prevent cancer cells from growing and even kill those that might be already present.
To read the rest of the story on CBN News, click the link below:
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This week, we have a guest poster to the 10in30 Blog; Mr. Simon Jurkiw – a renowned performance nutritionist, who has previously written for or been featured on Men’s Health, Metro, WebMD, Fighter’s Only and AskMen, as well as appearing on MTV and Absolute Radio. He’s currently Product Director at Bulk Powders, after 8 years at Maximuscle, and is also Olympic Gold winning boxer James DeGale’s nutritionist.
Simon talks about building mass on a budget:
We all know how tricky burning the fat can be, but what people often forget is the hill on the other side – turning all that hard work into muscle. Maybe you are in the situation where you’re looking for a diet to help you pile on the muscle. There are plenty of diets around, but they’re pretty costly, right?
It would be nice to have the luxury of eating pounds and pounds of organic chicken every day, but with bills to pay it simply is not practical. Well it doesn’t have to be like that. With a bit of savvy thinking and careful planning your wallet won’t be taking a massive hit – you’ll be getting massive!
Eggs are your friend
There isn’t a better source of straight-up protein than eggs. A pack of 18 shouldn’t set you back too much, and cracking a few into an omelette is a great way to start the day. Don’t be afraid to use a couple of yolks either.
Coconut oil
Building muscle is not about eating a lot, it’s about eating the right foods. Make sure you are getting enough of the right sort of fats into your diet and staying away from the trans and hydrogenated fats. Coconut Oil impresses, containing zero trans-fatty acids, and is packed with ‘good fats’ such as medium chain triglycerides (MCTs) and lauric acid. These kinds of fats are great for hormone production that helps with muscle growth. And remember – a lot of essential vitamins and minerals are fat soluble only.
Diets with less than 15-25% fat are likely to leave you hungry, unsatisfied and actually more likely to overeat in the long run. If you are finding your meals dry and limp, adding coconut oil is a healthy way to liven up your food and add a nice bit of flavour.
Whey protein
As well as eating food on a budget, there are plenty of affordable nutritional supplements that are great for setting you on the path to bulking up. With a good training program and a proper diet, many expensive supplements simply won’t add enough to make it worth the cost. By sticking with core, cheaper supplements such as whey protein and creatine monohydrate, you will have a solid, reliable addition to your diet.
Butter those peanuts
Peanuts are a great source of healthy fat, but don’t forget peanut butter as a healthy and convenient way of getting them into your system.
Ideally, peanut butter should contain just one ingredient – peanuts. However, don’t be afraid of brands with a little peanut oil added, or salt. But, as with most foods, steer clear of added sugar and chase down natural products to really make the most of the polyunsaturated oil. A couple of pounds a jar will go a long way, and can be added to anything from toast and bagels to your morning bowl of porridge. Oh, and speaking of porridge…
Protein oats are just right
The age-old tried and tested bowl of oats and milk is a cheap, reliable meal to get you going at any time of the day. Their low glycemic index makes oats a slow-burning carbohydrate and an ideal fuel for the body. A big bag of decent oats can be very affordable, and makes for a perfect bodybuilding breakfast if coupled with superfoods like almonds, flax seed and hazelnuts.
Simon Jurkiw is a renowned performance nutritionist, who has previously written for or been featured in many publications, including: Men’s Health, Metro, WebMD, Fighter’s Only and AskMen, as well as appearing on MTV and Absolute Radio. Now working for Bulk Powders as their Product Director, he previously spent 8 years working for Maxinutrition, the parent company of Maximuscle. He is currently the nutritionist for Olympic gold medal winning boxer James DeGale, and worked previously with Watford FC.
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These are great, simple exercises to build a world class behind. You can do these without any equipment and you can do them practically anywhere. Not as good for building your butt muscles as the king of butt exercises: The Squat, or the fantastic Straight Leg Deadlifts, but convenient and quick.
To see a complete, whole-body gym routine that focuses on giving you a firm butt and includes cardio to get rid of the unwanted fat, see our Premium Circuit workout:
If you are not a member yet (free), simply enter your email on the right and subscribe so you can see this great workout, say Hi in the member forum, get insider videos, tips, and more!
By the way, you don’t have to do these at the beach in sexy little shorts, but it can’t hurt. : P
We’re very excited about the new Lose 10 Pounds plan on 10in30.com.
Tired of your fitness routine? Has it gone stale and lost its wow factor? Tired of posts that begin with questions?
After 2 warm up sets of light delt presses on this standing calf machine, go real heavy so that you fail at 6. Wait 30 seconds and do 4 more. We have 10 so far. Then drop the weight substantially and do 10 more. 20 reps done. NO REST! Now drop it some more and do 10 more. 30 done, 20 left. Drop again, give me 10. LAST TEN!
Eggs are your friend
Ideally, peanut butter should contain just one ingredient – peanuts. However, don’t be afraid of brands with a little peanut oil added, or salt. But, as with most foods, steer clear of added sugar and chase down natural products to really make the most of the polyunsaturated oil. A couple of pounds a jar will go a long way, and can be added to anything from toast and bagels to your morning bowl of porridge. Oh, and speaking of porridge…
Protein oats are just right
