10 days isn't a long time when it comes to getting ready for your big birthday party, your best friends wedding or your summer vacation however it is enough time to tighten things up and improve the way you look and feel.
We all want to look and feel our best when it comes to huge events in our lives and the details in this blog will help you do exactly that! The closer you follow our guidelines the better your results will be so it's in your hands, don't let yourself down.
There's no extreme diet here but you will have to eliminate a few items in order to optimise your results.
Cut out sodium
Sodium rich foods can cause bloating which isn't ideal when you poolside so make sure you limit your intake. Sodium also increases water retention in the body so stay away from all junk and process foods and all packaged meals and you'll look leaner i days without the bloating and excess water.
Where to start - anything salted, smoked, cured or canned should be excluded and opt for lean meats and fresh herbs for flavour.
Cut out artificial sugar + excess sugar
Both artificial and natural sugar in large quantities can dampen your results. Even though sugar does improve your mood and energy the inevitable mid afternoon crash is more than likely to lead to over eating and poor snacking and dinner choices.
Where to start - Keeping your natural sugars low (1-2 servings of berries only) and cutting out all artificial sugars (think sauces, chocolate and sweets) and you'll soon be a few pounds lighter and tighter.
Control excess calorie intake
We're not asking you to count your calories (unless you're good with this then we'd suggest you do so for maximal results and sticking to roughly 12calories per lbs) but we do want you to focus on how much you're eating.
Sticking to 3 meals and 1 snack post training for the next 10 days is best and easy to follow. Fill your plate with as many green vegetables as you can to help keep your calories low and your stomachs full.
Where to start - cook smaller meal for yourself and only add more if you REALLY need it. Give your body some time to realise it's fed before adding more food by waiting a while to see if you actually need more and drink water pre, during and after meals to help keep you full.
The next 10 days will be a lot of work but worth it in the end we promise. Sweating not only improve your calorie burn but detoxifies the body and improve the condition of your skin.
Increase daily activity
The more you move the more calories your body will burn. Over the next 10 days make use of every opportunities to walk and increase your daily activity levels.
Where to start - Start getting off the bus 1-2 stops early before and after work and always take the stairs where possible.
Sweating daily is a must in order to keep your metabolism firing and your calorie count high.
Where to start - Here's the best way to organise your training:
1. 45 Minutes full body weight training (70-80% effort)
2. 20 minute high intensity training (85-100% effort)
3. 60 minute long and steady walk (60% pace)
Then you just cycle the workout every 3 days and don't take a day off.
Now you can't develop washboard abs in 10 days but you can tighten it your mid-drift .
Try adding in 1 x 60 second plank before you go to sleep and as soon as you wake up plus 4-5 sets at the end of all your workouts, including your walks. Vary the exercises as much as possible.
Where to start - Set a reminder on your phone for your planks and pick just 2 ab exercises to complete after your workouts.
Outside of training and nutrition there are a few other things you can do to help improve your mood and look.
Focus on getting 7-9 hours of sleep a night as well as the quality of those hours.
It only take a few nights to see and feel the benefits.
Where to start - get into bed 45 minutes earlier than you usual but first organise your clothes so you can add a few more minute in bed in the morning.
Now we're no beauty or fashion experts but there's no better feeling than a fresh haircut, some news clothes, a shave (or wax) and a little colour too with a tan if possible.
Where to start - Schedule in as many of the list above as possible of the next 10 days and give your body the TLC it deserves.
These tips are easy to follow and when combine together will make a huge different so don't neglect any. And remember the more effort you put in the more you'll get out.
Keep us up to date with your before and after photos on Facebook, Twitter and Instagram @Nutri-Train
If you've found this helpful then please let us know, we'd love to hear from you. If you have more than 10 days and you're looking to get into your best possible shape then check out our 10 week fat loss Playbooks.
Speak soon, Nutri-Team.
Training and Nutrition
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