How to Lose 10 Pounds in 2 Weeks – Hashi Mashi Plan
That could be an alternate title to this Daily Weigh Post.
Good Sunday Morning All.
Today is two weeks since I had to restart my own Hashi Mashi Plan to try and find a way back to where I had been just 18 months before.
15 days ago I was close to 210 pounds, honestly I was so frustrated that I had jumped off the scale as soon as I saw the numbers climbing over 209lbs.
This morning before my sets of pushups, 30minute to 60 minute walk and shoulder presses, here are the stats:
196.7 Pounds
45.1 Pounds of Fat
23.0% Body Fat
25.5 BMI
40.5″ Waist
My experience tells me that I am going to make more improvements soon since my lean muscle mass is going up and fat pounds are going down.
A pound of muscle burns 50 to 75 times more calories than a pound of fat, so every little increase in lean muscle is going to have a big return on investment.
If someone asked me how to lose 10 pounds in two weeks, I would give them a simple plan:
How to Lose 10 Pounds in 2 Weeks – Morning Apple Cider Vinegar Habit
In a tall glass of water, 16 oz:
A tablespoon of apple cider vinegar with the ‘mother' – use Bragg's brand
a tablespoon of blackstrap molasses
a tablespoon of organic honey, I am using orange blossom
A quarter of a lemon
Mix and drink either before during or after breakfast
How to Lose 10 Pounds in 2 Weeks – Breakfast
A cup of cooked oatmeal with a few berries and/or grapes with walnuts in the morning.
Add a few egg whites or even a whole egg and three whites with vegetables.
When you get hungry for lunch, have the Apple Cider Vinegar drink again to take away your hunger.
How to Lose 10 Pounds in 2 Weeks – Lunch
A cup of either quinoa, brown rice, oatmeal or baked potato
chopped up salad like tomato, onion, cucumber in a little olive oil
Tuna fish or beans or veggie product if you are vegetarian
Do the same for dinner, have the apple cider vinegar drink if you need to curb your sugar cravings.
By the way, make sure to brush your teeth with baking soda type of toothpaste after each meal to rid the acetic acid from building up on your tooth enamel.
How to Lose 10 Pounds in 2 Weeks – Dinner
Similar to breakfast and lunch, have a cup of a whole grain carbohydrate like brown rice, quinoa, oatmeal, white potato or sweet potato and some greens like okra and a lean protein.
How to Lose 10 Pounds in 2 Weeks – Snacks
There will be no need to snack much if you follow this plan how to lose 10 pounds in 2 weeks.
If you do need to snack, stick with blueberries, strawberries or an apple.
If you need a few nuts, go easy on them and go for almonds or walnuts.
My recommendation is to not snack between meals.
How to Lose 10 Pounds in 2 Weeks Cardio Exercise Plan
Go easy on yourself.
Start slow by at least getting moving for 30 minutes a day.
Take a walk, use the treadmill, elliptical, bike or go swimming.
Whatever it is that you like to do and that you can sustain.
Every day, get in 30 to 60 minutes.
That is number one so we can be good to our heart.
How to Lose 10 Pounds in 2 Weeks Muscle Building Workout Plan for Sunday, Tuesday and Thursday
Sunday , Tuesday and Thursday are your pushup and shoulder press days.
If you can add pullups, great, but not necessary.
If you only have time for one, then do pushups.
If you can only do one pushup , then start with one.
Do 5 sets of 1 pushup resting 1 to 3 minutes between sets or throughout the day.
Every other day, add a pushup, do not worry, soon you will find yourself getting to your maximum number of pushups per set.
Target a goal of reaching 20 pushups per set so that you will be doing 100 pushups per day.
How to Lose 10 Pounds in 2 Weeks Muscle Building Workout Plan for Monday, Wednesday and Friday
Monday, Wednesday and Friday are for squats and deadlifts.
If you can only do squats with no weights, great, do them like that.
They are called air squats and start with 1 if you have to.
Build up gradually, do not force it, there is no need.
Do 5 sets of 5 air squats or when you are ready, start to use an olympic bar which weighs 45 pounds.
Go up in weight gradually, adding no more than 5 lbs per session.
If you have fractional plates like 1.25lbs, then you can even add 2.5lbs per session.
Do not force it. Go slow and perform the squats safely.
I will be adding two videos here for squats and deadlifts later on today or tomorrow, so bear with me.
After you do five sets of five repetitions for squats, then you can do your deadlifts since you are already warmed up.
This is the plan how to lose 10 pounds in 2 weeks.
Please let me know if this helps you out!
Rich is a Certified Personal Trainer-AAPT and 