Today’s Ultimate Transformation Moment will focus on a six-week program to, “Lose a Quick 10 Pounds Before the First Day of Summer.”
The first day of summer is June 21, 2010, and although, I have clients who are consistent in their workouts, they too would like to lose an extra 10 pounds, as summer approaches.
To lose the 10 pounds, we’re talking about simple math. A greater number of calories must be burned than the amount of calories taken in. So, the first thing to focus on is basic cardio. Most people do cardio three times a week. Well, I want you to increase your cardio workouts to five days a week. Also increase the workout time frame from 30 to 45 or 60 minutes.
The extra two days and extra 15 minutes will create a deficit. This means it is possible to burn an extra 3,000 to 4,500 calories a week. Remember 3,500 calories is one pound, so it’s going to help us jump-start the calorie burn.
After three of the five cardio workouts, each week (or every other day, because you should rest in between), I want you to mark out 20 yards and lunge, up and back, two times. To lunge, place feet shoulder-width apart. Inhale deeply and step forward with a long slide keeping your upper torso vertical with a slightly arched back. When the stride foot lands, keep the upper torso vertical and plant the foot firmly on the ground. Heel remains on the floor. Stride should be long enough to keep the knee from crossing the toe of the planted foot, after it has been planted and the hips lowered. The stride leg will create approximately a 90-degree angle to the floor. The rear leg should be extended straight, with the toe remaining in contact with the floor. Shift weight forward, bringing trail leg forward as the next stride, to repeat technique on the opposite leg. Repeat for total distance. Do 80 total yards of lunges. While this may sound a little “crazy,” we want to force the body to change, and the added distance will initiate this.
If you are unable to complete the entire 80 yards, then begin with 20 yards and work your way up to 40 yards, etc.
If you are unable to complete a proper lunge, squats are the perfect alternative. Start with a minimum of three sets of 25 squats. Also, start doing push-ups. Complete three sets of burn-out push-ups. The definition of the burn-out push-up is to continue to do push-ups until you are no longer able to do anymore in that set. This is the point of failure. If you’re doing push-ups on your knees, do three sets of pushups and continue until you reach failure. This may be 12 push-ups, but for someone else failure might be 50 push-ups. Complete three sets of push-ups to your failure point.
If you are working out in the weight room, curls and triceps work should be incorporated. Let’s focus specifically on the areas of the body that will be exposed during the summer months such as the arms and legs. Not only do you want to lose the weight, you also want to add tone to the body to add to the cosmetic appearance. This is the reason that curls, triceps, and push-ups are mandatory.
Now here’s something special for the abs. Vacuums is a simple exercise that can be done all day, everyday.
Literally, pull your chest up to the sky and think about pulling the front of your belly back to your spine. Suck the stomach in. Hold it. Give yourself a 2,000 count, i.e, 1,000, 2,000, which is a 2,000 count, and release. You can do that all day long and it helps you develop the ab look you want without getting on the floor and risking an improper sit-up or crunch.
Finally, with nutrition, there are two main areas of focus. One, make sure to remain properly hydrated. Hydration helps the elimination process and causes perspiration. Second, be mindful of processed sugar intake. By eliminating processed sugar and alcohol for this short time period, you will be surprised at how quickly that 10 to 15 pounds will drop off before June 21. Look forward to your ultimate body for summer.
That’s our ultimate transformations moment. Peace and be more.
Erich Nall is the owner and founder of Ultimate Transformations Training in Los Angeles. The certified trainer, nutritionist, motivational speaker, and dedicated life coach is a regular guest and commentator on KJLH 102.3 FM’s the “Front Page with Dominique DiPrima.”
