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weight loss

I would be very greatful if you guys could help me out ok well I really want to lose  10 pounds in a month please list the exercises I could do and the best breakfast,lunch,and dinner meals
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.::The Diet::.
Your nutrition is going to have the biggest impact on reaching your goals. Here are your dietary guidelines:
Drink at least 1 gallon of water a day (drink a full glass of water upon waking)
No cheat meals – You can make it 30 days without eating bad food
1.25 grams of protein per pound of lean body mass divided evenly into each meal
5 meals per day spaced evenly every 3 hours (ie 9am, noon, 3pm, 6pm, 9pm)
1 tbsp of Carlson’s Omega 3 Oil per day (essential fatty acids)
.5 grams per pound of body weight in carbohydrates in your post strength training meal
1 piece of fruit in your first meal of the day on cardio days
10-12 times your body weight in calories (if you have a higher body fat, use the lower number), or for a more accurate calorie intake, I’d suggest you take a look at the BodyMedia FIT Calorie Tracking Armband
Eat green veggies or other low carb, high fiber veggies at every meal (see below for examples)
Fill the rest of your calories with healthy fats spaced evenly in all meals except meals with carbohydrates (see below)
Veggie List:
*Broccoli
*Cauliflower
*Asparagus
*Green Beans
*Spinach
*Arugula
*Mixed Greens
*Brussels Sprouts
*Kale
*Cabbage
*Lettuce

Meal Outline:
Monday/Tuesday/Wednesday/Thursday/Friday/Saturday:
*Meal 1 – Protein/Carb/Veggie (This is your post workout meal. If you work out later in the day, have your carb meal then.)
*Meal 2 – Protein/Fat/Veggie
*Meal 3 – Protein/Fat/Veggie
*Meal 4 – Protein/Fat/Veggie
*Meal 5 – Protein/Fat/Veggie
Sunday:
*Meal 1 – Protein/Fat/Veggie
*Meal 2 – Protein/Fat/Veggie
*Meal 3 – Protein/Fat/Veggie
*Meal 4 – Protein/Fat/Veggie
*Meal 5 – Protein/Fat/Veggie



..::The Workout::.
Exercise is going to make it much easier for you to drop those 10 pounds of fat. Here are you workout guidelines:
Monday, Wednesday, Friday – Strength training
Tuesday, Thursday, Saturday – Either 45 minutes of steady state cardio or 20 minutes of high-intensity interval training
Sunday – Rest
There is a lot of room to play here with workout variations. Your weight training needs to be anaerobic in nature. You should be using a good amount of resistance, whether it’s with weights or bodyweight exercises. A very basic strength training week using weights might look like this:
*Monday – 3 sets of 10 repetitions on each of the following exercises: Bench Press, Barbell Rows, Squats

*Wednesday – 3 sets of 10 repetitions on each of the following exercises: Incline Press, 1 Arm Dumbbell Rows, Deadlifts

*Friday – 3 sets of 10 repetitions of each of the following exercises: Overhead Press, Pullups, Good Mornings
---Repeat each week, but continually increase the weight each time, or at least add some reps to each set.
An effective bodyweight strength training month might look like this:

*Monday – 1 minute pushups, 1 minute pullups, 1 minute squat jumps, rest 1 minute (repeat 5 times)

*Wednesday – 1 minute burpees, 1 minute box jumps, 1 minute bear crawls, rest 1 minute (repeat 5 times)

*Friday – 1 minute bodyweight rows, 1 minute dips, 1 minute jumping lunges, rest 1 minute (repeat 5 times)
---Repeat each week, but try to break your previous week’s numbers by getting in more reps each minute.
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