5 Keys On How To Lose 10 Pounds Of Fat REALLY Fast!

Last Update: June 05, 2012

I will share some powerful fat burning information, that will blow your socks off!!! I've been in fitness for a long time studding the subject, in all areas of fitness; like "how to lose fat", "how to build muscle". I know the fads and scams of the supplement industry and many more.

But for this quick post I'm going to show you how you can lose 10lbs really fast. How fast? Its hard to say because everyone is different, with unique metabolisms that react differently to variety foods.

As for exercise, how well your body responds depends on how long you workout for and how intense the workout is. So lets get started...

The First Key To Lose 10 Pounds Of Fat Really Fast Is To...

Learn Portion control: 9 times out of ten the reason you keep gaining is in direct relation to the amount of food you consume at one sitting (it also has to do with food choices but more on that later). When you eat really large portions of pasta, bread, rice, white potatoes or an other starchy carbohydrate food you love. You are caucusing a huge spike in your blood sugar! Then your body need to release high amounts of insulin to drop your blood sugar back down to a healthy level. The problem with all that insulin is it likes to store the sugar as energy for later... as FAAAT!!!!

Do you know how big a post-it note is? Each portion in lets say a 3-couse meal should be right around that size.

The Second Key To Lose 10 Pounds Of Fat Really Fast Is To...

Opt out of the high carb club: Go lower carb! The FDA total recommended daily intake of carbs is around 300! That's great for a bodybuilder trying to build muscle, but for someone who just wants to stay at a healthy weight and look decent with their shirt off at a beach, this is way to many carbs.

Try cutting it down to about 100-150 carbs a day.

The Third Key To Lose 10 Pounds Of Fat Really Fast Is To...

Pick healthier food options:

Potatoes
oh no stay away form all those potatoes or you'll get fat, Nonsense! Most of your common varieties of potatoes are starchy and you will want to limit these, BUT there are some lower starch varieties.
  • red-skinned potatoes
  • white round potatoes
  • new potatoes
  • fingerling potatoes
These are a few low starch varieties you can eat boiled, baked, stewed, sauteed. They do not make good mashing potatoes though.

Rice: forget about white rice! Go wild or brown! Wild rice isn't really rice but its in the name and its good for ya. Brown rice has a lower GI (glycemic index) then white rice. They are essentially the same variety of rice, the only difference is brown rice still has the bran and the germ, white rice only has the starch.

Cooking tip: If leave the rice a little chewy, instead of on the softer side it will also have a lower GI.

Bread: forget about your grocery store brand breads, even whole wheat ones suck! True whole grain breads are only available online and in health food stores (as far as I know). They are low GI because the grains they use minimally processed. Most of your regular whole wheat breads use highly processed wheat flour that breaks down in the body just as fast as white flour and will cause that dreaded insulin spike!

The fourth Key To Lose 10 Pounds Of Fat Really Fast Is To...

Add cardio + strength training to = quicker fat loss: Cardio is great for burning calories while you are active. Strength training on the other hand has an after burning effect that can burn extra calories 2-4 hour after you've already stopped being active. The more intense the session the longer the the after burn will be.

Strength training can also build muscle and by adding muscle you're increasing your RMR (Resting Metabolic Rate). This is the rate at which you burn calories with ZERO physical activity. All of which can help you acquire a lean physique.

The fifth Key To Lose 10 Pounds Of Fat Really Fast Is To...

Reduce all BAD stress: coming soon...

More coming shortly...

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veronica.l Premium
Some great advice, thank you! Do you have any advice on how to get rid of that little extra on the tummy :) the plank ? sit ups? what would you recomend?
Kurt-85 Premium
The GOOD thing about doing abdominal exercises is that you are working the muscles, making them stronger and shaping them. But what most peaple don't know is that performing abdominal exercises alone wont burn the fat.

The only way to see that nice flat tummy you want is to lower your overal body fat percentage enough to where your stomach will flatten.automatically.

You should get on an overall "fitness routine". That implies, cleaning up the diet, doing some resistance training and cardio. Try doing fun enjoyable thing outside that gets the blood flowing like biking, hiking, throwing a ball around, swimming, or jogging.

You could also take a look at my reply to sundcarrie's comment for some help.
veronica.l Premium
Thank you, when are you launching "ask Kurt your personal trainer .com" this is great advice, I am pretty active, take cardio classes and boot camp, run after my 3 year old all day, but just like sundcarrie want to get rid of that little extra on my tummy, would you suggest 3, 4 or more classes per week?

I can tell you are passionate about this, if you have not already you need to start a blog :)
Kurt-85 Premium
I just took the time to check out your profile and going based off what you just told me, you are a pretty fit chick! Awesome ...Well, you seem active enough already. But try 4 if you can, If you don't have the time stick with three.

I don't know what you eat, but have you ever thought about evaluating your nutritional needs for fat loss? You may only need to tie up a few small lose ends to reach your goal.

Do you have any "food weaknesses?". Mine is coffee with cream and sugar, and brownies, mmm!
veronica.l Premium
You are so right coffee and creamer, guess what are drinking a cup right now lol We eat healthy, but I think we eat too much carbs for dinner, should probably cut down on that. I guess I could choose brown rice instead of white when I go to Chipotle. :)
Thanks a bunch, let me know when you get your blog up :)
sundcarrie Premium
Loved the post got any tips on loosing the last of my belly fat! I don't eat a lot of starch based carbs and I am in pole dancing class 5 days a week building some very muscular arms for a woman but I am still struggling with fat in my tummy!
Kurt-85 Premium
hmm Im not really sure what your situation is. How long have you been pole dance for. You see... belly fat is always the last to be lost, hence why many call it, "stubborn belly fat". If you've only been in pole dancing class say ...for a month or two just continue with what your doing, and give it some more time.

If that's not the case and you've been doing it for a long time and your not seeing results...

You could try doing calisthenics (body weight exercises) in a circuit and add in a few cardio moves to push your metabolism into overdrive, then you will have no choice but to lose it. That's what I would do if I wanted to lose my belly fat.

Try this out...

30 sec - High knees - no break
30 sec - jumping jacks - no break
30 sec - burpees - 30 sec break

25 reps - in and outs - no break
10 rep each side - single leg raises - no break
as many as you can - knee to elbow crunches - 30 sec break

1 set till failure - Knee push ups - 30 sec break
30 sec - Mary Katherine lunges - no break
1 set each leg till failure (two sets total) - single leg lounges - 30 sec break

repeat 1 more time.

Shouldn't take any longer then 20 minutes

Cut out most of your sugary beverages, junk food, booze (soda, juice, cool aid, beer, liquor, chips, crackers, doughnuts, etc...). Drink Water. Eat some whole fruit and some raw veggies if you want a snack.

Eat small portions. Eat 4-5 small meals a day. Stay low carb. Eat plenty of protein with each meal. Keep your healthy fats from, fish, nuts, seeds, avocados, and olive oil HIGH. Eat plenty of fiber.

Man I could go on and on! Just try to incorporate as many of these thing as possible and you will see results.
sundcarrie Premium
Thanks it has only been about 12.5 weeks so maybe I just have to give it time. I have been spending about 2 hours 5-6 days a week at the studio and I don't eat bad at all I just have to be more patient.
muskyblood Premium
Great post man!
Kurt-85 Premium
thanks, I plan on finishing it up but I got sleepy...
stadium Premium
That was really good
kyle Premium
This would be an excellent post for your website or for an article on Street Articles. Great content there and it seems as though you really know your stuff when it comes to dieting and health. Perhaps it is only natural that you remain in this niche as it is your interest!
Kurt-85 Premium
Thanks Kyle fitness and nutrition is my passion!
kyle Premium
Cool I can tell...lots of opportunity in that niche online!
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