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How to Lose TEN Pounds in Three Weeks

How to lose ten pounds in three weeks

Have an event coming up? A dance? A wedding? Starting college soon and want to look all good? If you’re in desperate need to lose weight quickly – even if it’s temporary – you’ve come to the right place.

 

Sometimes 10 pounds makes all the difference in the world. It can mean the difference between having a double chin and having a defined jawline. It can be the difference between having a muffin top or a slimmer waist.

How to Lose TEN Pounds in Three Weeks

Three weeks is 21 days. So if you start now and do everything right and follow this guide, you will be 10 pounds lighter – or at the very least, slimmer and noticeably more fit.

Be warned though – you’ve put yourself in a situation where you’re desperate to lose 10 pounds a quickly as possible. This will NOT be easy. In fact, this will be one of the most grueling three week time frames you’ve ever experienced. You already know that though. You’re not here to be convinced that losing weight this fast is easy. You’re here to learn how to lose ten pounds in three weeks.

So let’s get started.

Where to Start

Step on the scale and check your weight. Keep in mind that your weight is a combination of body fat, muscle and the rest of your mass including water on your body and stuff in your stomach. That means if you eat four pounds of steak before stepping on the scale, you will be four pounds heavier than your true weight. You want your true weight. So go to the bathroom, don’t be freshly out of the shower (because the water on your body will add to the weight), and have an empty stomach. Step on the scale and check your weight. Write that number down.

What to Eat

For the next three weeks, food is no longer for pleasure. Food is fuel and nutrients. You’re a specimen now.

Your breakfasts now consist of one of the following combinations each morning:

  • Oatmeal, a banana or apple. Green tea.
  • Two or three hard boiled eggs, an apple or banana. Green tea.
  • Fat Loss Breakfast Shake Recipe
  • You’re allowed one cup of coffee if you must. No more than 1 teaspoon of sugar.

Your lunches now consist of one of the following combinations:

  • Any kind of salad that doesn’t have ranch dressing. Lettuce, tomatoes, cucumbers – things like that.
  • A tuna sandwich with light mayo and whole wheat bread.
  • A chicken sandwich with whole wheat bread, light mayo, lettuce and tomato.
  • Brown rice.

Your dinners now consist of one of the following combinations:

If you’re able to make this food fun and enjoyable, this will help. If not, oh well. Suck it up. If you’re still hungry and you want some thing extra, here’s what you can eat instead:

What to Drink

You’ll be eating some arguably boring foods for the next three weeks but you have an event coming up and you need to show everyone up so you’re god damn right it will be worth it. Here’s what you’re drinking for the next 21 days.

Emphasis on the water. For the next three weeks, you NEED to drink 8 cups of water every day. This is not negotiable. This includes weekends, this includes when you’re at work – you need to space them out and/or drink them with your boring meals. You’re on a crash diet and you need to shape yourself up quick. There’s no room for error and no time to waste.

Yes you will be peeing a lot. Get used to it.

As for the Green Tea, you can get some amazing fat burning Green Tea from Amazon. Keep in mind that this tea only helps with the fat loss – it’s not a magic drink that will burn off the fat just by drinking it. It helps speed up your metabolism if you’re doing everything right.

Get the Green Tea here

What NOT to Eat

Food intake is the hardest part and avoiding crap food is more difficult than it sounds – especially since you have to avoid some pretty common things for the next three weeks. So let’s get to it. For the next three weeks, you can not have any of the following things:

  • Soda
  • Beer or alcohol
  • Cereal
  • Cake
  • Pasta, spaghetti, lasagna or anything like that
  • ANYTHING from fast food restaraunts
  • Chocolate or any other kind of candy
  • Fruit juices like orange juice and apple juice
  • Sweetened teas – it has sugar in it

Generally speaking, you want to avoid sugar. The only sugar you should be having should be coming from the fruit you’re eating, the one teaspoon of sugar for your coffee or the honey if you’re making the Amazing Fat Burning Drink.

Also, avoid salt as much as you can as well. Keep in mind salt retains water. This can seriously mess up the reading on the scale. You may have a ton of water weight stored in you if you’ve consumed a lot of salt or sodium earlier. So for the most accurate scale readings – especially after the 21 days – keep the salt intake a minimum.

Weight Loss Made Easy

Working Out to Lose Ten Pounds in Three Weeks

Yes, there is more work – but you’re the one that wants to lose all the weight this quickly so if it’s worth doing, it’s worth doing right.

You’re going to be active for 18 of the 21 days. Yes, that means you’re either going to the gym, running, working out or a combination of all three almost every day. So here’s how you’re going to do this – each day, you will do one of the following combinations of workout routines. For best results, just rotate one for the other every day. Fair warning, each one of these combinations will kick your ass hard.

Workout Combination 1

  • 100 squats (4 sets of 25)
  • 100 sit ups (4 sets of 25)
  • Jump in place as high as you can, bending knees and getting height for 5 minutes (1 minute at a time, set timer)
  • 500 Jumping Jacks (5 sets of 100)
  • Plank for 5 minutes (1 minute at a time, set timer)

Workout Combination 2

  • 100 lunges (4 sets of 25)
  • 100 push ups (4 sets of 25)
  • Wall-Sits 5 minutes (1 minute at a time, set timer)
  • 500 Jumping Jacks (5 sets of 100)
  • Plank for 5 minutes (1 minute at a time, set timer)

Workout Combination 3

  • 100 Squats (4 sets of 25)
  • Jog for one hour either on a treadmill or outside.

So it will be six workout days, rest day, six more workout days, rest day, final six workout days, final rest day – end.

Each workout day, you must do a MINIMUM of one of the workout combinations mentioned above. If you have access to a gym, you can add the following workout combination:

Workout Combination 4 (If you have gym access)

  • StairMaster 10 minutes
  • Treadmill on highest incline 10 minutes
  • 100 lunges (4 sets of 25)
  • 100 push ups (4 sets of 25)
  • Leg Press Machine – put however much weight necessary to max out at 10 repetitions. Do 3 sets of 10.

DO NOT STARVE YOURSELF. You need food to survive. You also need food in order to effectively do the workouts in order to lose weight.

Last but not least, you need to sleep. Yes, sleep is important. You need 8 hours of sleep each night. When you work out and eat well, your body will burn the fat in your sleep so you need to sleep in order to do that. Go to sleep earlier if you need to.

 

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Do This for Three Weeks

It will be tough. If you’ve never done this before, you might not make it to the end of the three week period. Just don’t give up. Yes, you’ll want to – you’ll want to just say $%&$ it! It’s not worth it!

It is. You’ve made it to the end of this article. You know it’s worth it. If you stick to this simple guide, you will lose ten pounds in three weeks.

No cheating, no selling yourself short. No excuses. This isn’t just some asshole article yelling at you from your phone screen. Your body literally does not care what holidays are coming up, what long lost friend is coming over for drinks or what “one time thing” is about to happen. If you want to lose the ten pounds over the next three weeks, you need to understand that your body doesn’t care about your life. If you have that piece of cake because it’s your best friend’s birthday, your body won’t discount it because of the occasion. Losing ten pounds in three weeks is an incredibly hard task and is about the fastest rate you’re body is able to healthily shed fat. If it’s worth doing, it’s worth doing right.

For tips on slimming down and losing weight as more of a long term goal, click here.

In three weeks, step on the scale with an empty stomach, empty bladder and before your shower – and look at the number.

You can also check out the Brutally Honest Four Week Habit Builder which is a system guaranteed to help you measure and improve your health and fitness habits.

The FREE Brutally Honest
Four Week Habit Builder

Get yourself the one system proven to help measure, change and improve your fitness habits

 

 

@BrutalHonestFit

About @BrutalHonestFit

You can't be fit if you're not honest with yourself. If you are serious about getting into shape, you CAN do it. The journey is hard and most people quit near the beginning. Don't be one of them. The choice is always yours.