How to Lose 10 pounds in 8 days
It has been 8 days since I kicked myself in the rear and started to get serious and disciplined. It has been eight days since I had any bread, pasta, rice or cookies and any other sugar junk food. I started last Monday December 16, 2013 at 205lbs and 24% bodyfat. How is it possible to lose ten pounds in eight days? To reduce bodyfat by 1.3%? The body has a natural self healing power. I have been doing a minimum amount of exercise and eating as many real foods as possible. Probably more important, I have eliminated processed foods for the most part, except for some of my protein sources. The good news is that it is possible and I hope that I will be able to continue and not fall of the proverbial wagon. I do not expect to lose another 10 pounds over the next week, 5 or even 3 or 2lbs would be fine and I think possible if I keep doing what I have been doing. What I have been doing is pretty straight forward and I think easy for any man or woman to do, even for those of us who have passed the half century mark. Two weeks ago, I hit 57 and I can sure empathize with the sentiment of why bother? I think everyone has to have their own reason that motivates them, but I am pretty sure that we all can find that reason. For myself, I did not want to go back to that very uncomfortable feeling of not being able to fit in clothes, my face expanding like a balloon and the associated health risks. I want to be healthy, do my best for myself and those who care about me. Now to the plan:
Eat real food. What is real food?
Apple, Banana, Cherries, Blueberries, Blackberries, Raspberries, Strawberries, Grapefruit, Orange, Persimmon, Papaya, Avocado. Those are the main type of fruits that I have been having daily.
Spinach, Broccoli, Cauliflower, Celery, Tomato, Cucumber, Garlic, Onion. Those are the main vegetables that I have been having.
Red Beans, White Beans, Pinto Beans, Lentils, Black Beans, Sweet Potato. Those are the main carbs.
Egg Whites, Whey Protein, Morning Star Veggie Burgers, Applegate Organic Roasted Turkey Breast. These are the main proteins.
Peanut Butter, Almonds, Cashews, Peanuts, Brazil Nuts, Pumpkin Seeds, Olive Oil. These are the main fats.
Vegetable Juice and Smoothies, water, the main drinks, with a glass of red wine last friday night.
Walk twenty to thirty minutes a day, which is pretty easy for me to do as I live on the east side of Manhattan and walk daily to the west side or to Union Square which is about 30 minutes.
Pick a few exercises that you can do consistently.
Better to do less consistently than shoot for too much and be inconsistent.
So, for the last 10 days, I have been doing pushups, squats and deadlifts. That's it.
I started with 5 sets of 10 pushups with a 1 minute rest between sets for 50 pushups.
I have been increasing gradually the number of each set, now up to 5 sets of 16 pushups, I would like to see if I can push that up to 17 pushups for 5 sets with a 1 minute rest for 85 pushups, and then another 15 pushups for a total of 100 in under 10 minutes.
I started with the bar only for squats, 45lbs, and have been increasing 5lbs and last did 5 sets of 70lbs. Today I will shoot for 5 sets of 75lbs. My rest for squats is from 2 to 5 minutes because it takes alot out of me, but I feel great afterwards.
Deadlifts I just began last week, starting with 95lbs and I did one more session of 5 sets of 100lbs, so tomorrow I will shoot for 105lbs or even 110lbs.
How To Get Fit Fast - Fat Loss and Strength Gain Chart
|Date||Body Weight||Body Fat Percentage||Pushups or Pullups||Squats (below Parallel)||Deadlift|
|Monday December 23, 2013, Day 8||195lbs||22.7%||5 sets of 17 + 8 + 7 = 100 in under 10 minutes||5 sets of 75lbs, warm up with 45lbs, rest between 2 and 5 minutes between sets|
|Sunday December 22, Day 7||196lb||22.9%||5 sets of 16||none||none|
|Saturday, December 21, Day 6||197.5lbs||23%||5 sets of 16||none||none|
|Friday December 20, Day 5||199lb||23.3%||5 sets of 14||70lb||none|
|Thursday December 19, Day 4||200lb||23.5%||5 sets of 13||65lbs||none|
|Wednesday December 18, Day 3||202lb||23.8%||5 sets of 12||60lbs||none|
|Tuesday December 17, Day 2||204.5||23.9%||5 sets of 11||55lbs||none|
|Monday December 16, 2013 Day 1||205lb||24%||5 sets of 10||45lb bar||none|
|October 31, 2013 Day 5 of the 30 Day Adventure||Pullups - today shoot for using 85lbs on the stack assist. |
Did 4 sets with 85lbs, will shoot for 5 sets on sunday or monday..
|Rest||Shoot for 5 sets of 120lbs, going up 5 lbs from Wednesday|
did 4 sets of 120lbs...will shoot for 5 sets again on monday..or next time ...it was tiring...grr
|October 30, 2013, Day 4 of Hashi Mashi 2||Today did maximum number of pushups possible. I have not tried that for many months and glad that I have gotten back to it. I did 40 which is not awful in the scheme of things, so that actually motivated me. I also did sets of pushups in between squats, 21 pushups between each set of squats.||5 sets of 5 reps using 70lbs||Rest|
|October 29, third day of this 30 day Hashi Mashi Adventure, results so far have been promising, 5lbs down and 1% bodyfat down. Keep going||Today did pullups using 90lbs on the stack and will shoot for going down to 85lbs||Rest||5 sets of 115lbs, did one set of 135lbs, so not too far back but have to make progress slowly|
|October 28, 2013 Wow it has been way too long since I was keeping track, but better late than never!||5 sets of 20 pushups, will take some time till I can build back up to the max pushups that I was doing which was 56 back in April||5 sets of 5 only using 55lbs, it will take time to build up again to 130lbs...it is a good thing I still had this table so I can see how fast I have lost strength over the last 6 months.||Rest|
|April 3, 2013 Day 286||Shoot for sets today, not max..||warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs x1 then 120lbs 5setsx5reps - did them..should stay at 120 till it feels easy enough to move up to 125||shoot for 150lbs...good form.....decided to stay at 135lbs...1set of 5 reps...that was enough for today, did not want to push it! max 155 or 160..see how we feel..|
|April 2, 2013 Day 285||Rest Pushups - Take a Break!||Rest||Rest|
|April 1, 2013 Day 284||56 full pushups - the last 10 were purty difficult...||warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs x1 then 120lbs 5setsx5reps - did them..should stay at 120 till it feels easy enough to move up to 125||Rest|
|March 29, 2013 Day 281||Will shoot for 52/53||Have to see if I can do any! And I did..whew...warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs 5setsx5reps...did not feel too bad...happy I could do them..kept strict form...now rest for 2 days..||shoot for 150lbs...good form.....decided to stay at 135lbs...1set of 5 reps...that was enough for today, did not want to push it!|
|March 27, 2013 Day 279||52 - went up 1||135lbs 4 sets of 5, felt pull in right thigh...so stopped at 4 sets, will go down in weight||Rest|
|March 25, 2013 Mon Day 277||51 - went up 1, the last 5 were pretty difficult, consecutive full pushups||135lbs 5 sets of 5 reps, these were so @#$ hard, went up 5lbs but think I might have to stay here for a week or so till I am moving the weight easier||165lbs is the goal for today, did warmups of 95, 135 and 155 and then 1 set of 5 reps of 165lbs. I think the form can be better, so stay at this weight in the meantime.|
|March 23, 2013 Sat Day 275||50 - Yeeha! Did many shoulder dislocations for warmup||130lbs is my new High, 5 sets of 5 repetitions, up 5lbs from last workout.||Rest Deadlift|
|March 22, 2013 Fri Day 274||Rest - Wedding Celebration|
|March 21, 2013 Thur Day 273||Rest|
|March 20, 2013 Wed Day 272||Rest||125lbs 5 sets of 5 reps, went up||155lbs 1 set of 5 reps, up 5lbs using mixed grip, left overhand, right underhand|
|March 19, 2013 Tue Day 271||45 pushups first set max||Rest||Rest|
|March 18, 2013||Chest so sore, could not even do 1!||120lbs 5 sets of 5 reps, went up||Off Today|
|March 15, 2013||41 repetitions nose to floor, yea, i have a long nose||115lbs 5 sets of 5 reps, went up 5lbs from the previous workout||150lbs 1set of 5 reps, up 10lbs|
|March 13, 2013||40rep max||110lbs 5 sets of 5 reps||140lbs 1 x 5|
|June 21, 2012||1||2 repetitions using 45lb bar||2 reps 45lb bar|