Losing weight is one of the most desired things in the world now. We are pretty sure that if most of you came across a genie, among your 3 wishes, one of them would be to be strong, fit and lose that tummy. Well, too bad genies don’t exist but let us plug you in to a 2-week workout plan to lose 10 pounds.
2-Week Workout Plan To Lose 10 Pounds: Basis Of Weight Loss
The basic rule of losing weight is simply eating less than your body burns. Sounds simple right? Even though it sounds easy, it is not quite as easy as it would be if we were all walking around with abs and fit bodies. Just like most things in life, only the theory part of this is easy, the practical part, not so much. That same rule needs to be modified a bit when it comes to losing weight through working out. In terms of losing weight by working out, you need to burn more calories than you consume. When you do that, you create a calorie deficit and your body has to use the stored up fats as energy hence leading to weight loss.
In order to attain a sustainable weight loss routine most people are advised to cut their calories as well as exercise. This helps them lose weight and live healthy lives. Although this might seem like all you need to know about weight loss, you need to be aware of factors that will affect the rate of your weight loss. There are factors that will affect the number of calories you burn from working out and you need to know about these factors so that you can workout while considering these factors in order to achieve your weight goal.
2-Week Workout Plan To Lose 10 Pounds: Factors That Determine The Number Of Calories You Can Burn
Different people burn calories differently and that is why you can notice that when two people are doing the same exercises, for the same period of time, they would lose weight differently. Here are some of the factors that determine the number of calories you can burn:
How Much You Weigh
How much you weigh plays a role on the number of calories you can burn. The more you weigh the more calories you burn for doing a workout routine compared to someone who weighs less doing the same routine. The reason people who weigh more burn more calories is due to the obvious reason they have more to lose and the fact that they burn more calories per minute or working out as compared to people who weigh less (4). They burn more calories per minute of working out, due to the fact that it takes them more energy to move while working out compared to a person who weighs less.
How Fit You Are
Your fitness level will have an impact on the number of calories you will burn doing a certain exercise. A more fit person is likely to burn less calories as compared to a less fit person when the two are doing the same exercise. Fit people burn less calories due to the fact that their bodies are more conditioned as compared to the bodies of people who are not fit. When we say their bodies are more conditioned we mean that their hearts and lungs are able to work efficiently to supply fresh blood and oxygen to all parts of their working bodies (4). The body of a less fit person is not this conditioned and so the reason they burn more calories.
Your gender also determines how many calories you are likely to burn doing a certain exercise. Men burn more calories doing a certain exercise when compared to women doing the same exercise. The cause of this is from the fact that men have more muscles compared to women. Having more muscles translates into men burning more calories than women because muscles are metabolically active (4). When we say muscles are metabolically active we mean that muscles burn calories even while at rest. Women on the other hand, have more fat than muscles, pound for pound. Fat tissues are not metabolically active and this results in them burning less calories.
Genes play a big role when it comes to losing weight and gaining weight. Have you ever noticed a family of slim fit people? It doesn’t matter if they go to the gym or not or they eat as much as they can, they just never get fat. There are also other families that are always in the gym, have calorie restricted diets and yet they still can’t get slim fit. Well, that shows genes have a lot to do with all things weight. In terms of burning calories, people with good genes can burn more calories doing less when compared to people with bad genes who burn less for doing the same exercise or even doing more (4). Sometimes it all breaks down to the genes you have.
How Old You Are
Age also plays a role when it comes to the number of calories you are likely to burn from doing a certain activity. The younger you are, the more calories you burn doing a certain activity compared to an older person. The reason for this is the fact that as we get older, our DNA’s change and this results in us having a slower metabolism (4). Having a slower metabolism means you don’t get to burn as many calories as you would have burned when you were younger. This is among the reasons why it is actually harder for older people to lose weight compared to younger people.
Intensity Of The Workout
Another thing that determines the number of calories you are likely to burn is the intensity of the workout you are doing. The more intense the workout you are doing, the more calories you will burn (4). That does, however, not mean you just go from being an amateur to doing very intense exercises so that you can burn more calories, that is not how it works. Before you go for an intense variation of a certain exercise, you need to first ease yourself into the less intense variation and learn the correct form of doing it. Once you learn the correct form of doing it and you are comfortable enough to do it while maintaining the right form then you can move to the more intense variation of the exercise.
Duration Of The Workout
Another thing that determines the number of calories you are likely to burn is how long you train. The longer you train the more calories you are likely to burn. A person who exercises for 20 minutes is likely to burn more calories than a person who exercises for 5 minutes. There is no rocket science to that.
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Is Losing 10 Pounds In 2 Weeks Healthy?
By now you might have come across sites and websites that promise fast weight loss and the question you always need to ask yourself when you see a website promising such drastic weight changes you need to ask yourself if it is actually safe to lose that much weight in such a short period of time. The answer as to whether it is safe to lose 10 pounds in 2 weeks is NO, absolutely no.
Experts advise that the recommended rate of losing weight is 1 to 2 pounds per week (2). That rate of losing weight is not only sustainable but also healthy. From the recommended rate, it means that for the time period given, people should aim to lose somewhere between 2 to 4 pounds in a week. Let’s break it down even further.
1 pound is equivalent to 3500 calories and 2 pounds are equivalent to 7000 calories. To lose one pound in a week by working out, it means you need to burn at least 500 calories per day and people who work out will tell you it’s not that easy to burn 500 calories. Burning 500 calories per day will result in you losing 1 pound at the end of the week. If you plan on losing 2 pounds in a week by working out, it means you have to burn 1000 calories everyday. This means you have to do more than the person planning to burn 500 calories daily and this will result in you losing 2 pounds at the end of the week.
How Many Calories Do You Need To Burn Daily To Lose 10 Pounds In 2 Weeks?
If your want to create a 2-week workout plan lose 10 pounds, it means you need to burn 5 pounds every week. 5 pounds are equivalent to 17500 calories. That means you need to burn 17500 calories in a week. Breaking that down into daily installments, it therefore means you need to burn 2500 calories everyday. Do you think this is healthy or even sustainable? That just goes to show that planning to lose 10 pounds in 2 weeks is unhealthy and unsustainable.
If you go ahead with your plan to lose 10 pounds in 2 weeks by working out, you are likely to start overtraining. Although it seems like that is good, overtraining is not a good thing and may result in more harm than benefit.
Workout Plan To Lose 10 Pounds
A workout routine should be sustainable yet effective. When we say sustainable, we mean you should be able to be consistent with it for a long time. When we say effective, we mean the workout plan should help you achieve your weight goals. With that said, here is a weekly workout routine that should help you shed those extra pounds (1,3)
- Squats – 4 sets of 10 reps with a 60 second rest after each set
- Mountain climbers – 3 sets of 12 reps on each with a 30 second rest between sets
- Deadlift – 3 sets of 12 reps with a 30 second rest between the sets.
- 15 minutes on the treadmill
- 30 minutes jog
- 15 minutes of jump rope
- Overhead press – 4 sets of 10 reps with a 60 second rest between the sets
- Lying tricep extensions – 3 sets of 12 reps with a 30 second rest between the sets
- Press ups – 3 sets of 12 reps with a 30 second rest between the sets
- 10 minutes of sprinting
- 15-30 minutes of swimming
- 15 minutes of cycling
- Lunges – 4 sets of 8 reps with a 30 second rest between the sets
- Planks- hold the plank for 30 to 60 seconds, do this 4 times.
- Push ups – 3 sets of 12 reps with a 30 second rest between the sets
That is a sustainable weight loss workout routine that is sustainable yet effective. Before you do any of the exercises highlighted in the workout plan, you should make sure to warm up first. Warming up helps loosen the muscles and this reduces the chances of getting injured. Another thing you should do is to make sure you know the correct forms of all the exercises before you attempt them. Holding the right form helps reduce the chances of getting injured and also helps you to get the most out of the workout session.
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Safe Ways To Lose 10 Pounds
Working out is just half the journey. The other half comes from checking your diet. If you are able to workout and check what you eat, you will be able to experience fast and sustainable results.That is not all, losing weight requires a total lifestyle change not just in the way you workout and eat but also in other aspects of life as shown below.
Drinking A Lot Of Water
If you want to lose weight, you need to increase your consumption of water. Water is known to increase your metabolism and having an increased metabolism results in weight loss since you are burning more calories. Water also helps prevent you from overeating. For this to happen, you need to drink water about half an hour before eating. Drinking water before eating fills your stomach and this means you don’t eat as much as you would have eaten had you not drank water (2). This helps reduce your daily calorie intake hence promoting weight loss.
Eating A Lot Of Fiber
Apart from fiber helping prevent constipation, it is also quite effective in promoting weight loss. Fiber is mostly found in vegetables and fruits. Fiber helps with weight loss in that it makes a person feel fuller faster and for longer (2). This leads to the person not eating as much as they would since they are full and they stay full for a longer time period. Since this leads to calories intake reduction, it hence promotes weight loss.
Reducing Your Alcohol Consumption
If you want to lose weight, you need to reduce your alcohol consumption. Alcohol contains what we call empty calories. Empty calories are calories that have no benefit whatsoever to the body. This means that when you drink alcohol, you increase your daily calorie intake and this leads to weight gain rather than weight loss. Alcohol is also known to increase your appetite and this is the last thing you want if you are trying to lose weight. An increase in your appetite means you’ll end up eating more, detering your weight loss journey.
Getting Enough Sleep
Sleeping enough helps with weight management. Think about it this way, the more hours you are awake the more time you have to eat (2). If you sleep enough you avoid developing habits like late night snacking which won’t help you lose weight.
The Bottom Line
If you are looking for a 2-week workout plan to lose 10 pounds, just know that it is not safe to lose such an amount of weight in such little time. But good news, we have given you tips on some of the safe and sustainable ways to lose weight, as well as a workout plan that will help you in your journey towards your healthier and more fit self.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 2-Week Workout Plan to Lose Inches (n.d., active.com)
- 10 Tips to Help You Lose 10 Pounds in a Month (2021, livestrong.com)
- Lose Fat Fast With This Intense Two-Week Training Plan (n.d., coachmag.co.uk)
- The 1000-Calorie Workout – Exercises That Burn 1000 Calories A Day (2021, stylecraze.com)