How To Lose 10 Pounds In 2 Weeks

Do you really want to lose 10 pounds safely and as fast as possible? Ok, I got you and here you’ll discover some helpful tips on how to lose 10 pounds in 2 weeks, without the need of taking any unhealthy pills or other weight loss supplements.

These tips and strategies can help you live a better, fitter life and achieve all your fitness and weight loss goals, whether you want to lose weight quickly, add muscle, burn fat, or just get in better shape so you can play with your kids. Most are pretty short and simple, which makes them easy to implement. Not all of them will apply to your situation all the time. Some might even contradict each other, but be effective at different times in your training plan.

The more tips you can implement in your life, in general, the better your results are going to be. The great thing is, you can do it over time. Some people try and change every single thing when they make a decision to lose weight or exercise or go on a diet. Some go from never working out to going to the gym six days a week for two hours at a time. Others radically change what they eat and decide to never eat their favorite food ever again.

Lose 10 PoundsThis usually ends up not working so well for most people. But with these tips you can implement one or two or three at a time and gradually add more over time as you adapt and get comfortable with your new and improved lifestyle. Add what you are comfortable with at your own pace. For some, that’s a lot of changes right away. For others, it’s one at a time. Only you truly know the answer to which way is best for you.

But be warned: Losing 10 pounds or more doesn’t happen over night. You need to be patience and follow these tips, create your own plan and execute it and than you will be able to lose the weight and getting the health and body you always have dreamed of. If you would like to follow an easy plan, which includes meal plans, real healthy foods as well as an exercise plan, then go and check out my detailed 3 week diet plan review. This diet plan gives you everything you need to lose all the weight you want and keep it off the healthy way and you won’t need to take any unhealthy supplements.

Best Tips On How To Lose 10 Pounds In 2 Weeks And Keep It Off

Sleep More

Get Enough Sleep To Lose 10 Pounds In 2 Weeks

We look at a lot of things when it comes to fat loss. We try and put together the best workout program for boosting our metabolism. We do power yoga. We change our nutrition and even try and eat specific foods and food combinations that are supposed to help burn fat. And these are obviously crucial to your body transformation. If you want to shed fat and build some lean muscle, while feeling better, too, you need to eat right and exercise.

But one of the most important things we can do, and you almost never see it recommended, is just getting more sleep each night! Most people do not get enough sleep. This isn’t only bad for losing fat or building muscles, it’s also bad for your overall health. So stop staying up late, especially if it’s just for watching crappy TV!

A lack of sleep raises cortisol levels. Cortisol is a hormone that increases when stress levels increase, one of the causes being a lack of sleep. Cortisol causes a break down of body tissue (think muscle). Combine this with dieting, which also raises cortisol levels and you have a problem with the potential loss of muscle mass.

Losing muscle mass is the opposite of what you want to happen when training for fat loss. Losing muscle makes everything worse – how you look, how you feel; it slows down your metabolism which makes it harder to lose fat. On top of that, it brings about a loss of strength which makes your training as well as everyday activities more difficult.

A study that appeared in the journal Laboratory of Physiology in Belgium, showed that those who were not getting enough sleep, had higher cortisol levels in the afternoon and early evening, when compared to those that were getting enough sleep.

Ever crave carbohydrates after a night of tossing and turning? It seems a lack of sleep has an impact on hormone release and levels as well as on the metabolism, one of which is an increase in appetite, according to a Chicago study.

Two hormonal issues with sleep restriction that can become a big problem are insulin sensitivity and a decrease in glucose sensitivity as well. These are extremely important factors when it come to diabetes as well as how full you feel after a meal.

You might want to reconsider how much damage that extra hour of television each night is doing to your health and your fitness.

Do Not Skip Breakfast

Your body needs breakfast because all night long there is no food intake. It is necessary to eat breakfast to have the energy to follow your daily routine. Eating a healthy breakfast will help increase your metabolism rate.

Healthy Breakfast

Avoiding it will make you weak, unhealthy and hungry due to which you may end up eating quick snacks which are more harmful to your body. Make a healthy breakfast rich in Proteins and fibre like an omelet stuffed with vegetables.

Avoid Over Eating

Eat Nutrient rich foods and avoid over eating. Do not load your plate with junk and stuff your throat with big mouthfuls. Have small portions of food and eat them at intervals probably every 2-3 hours. Do not avoid whole food groups like carbohydrates to lose weight. Include all nutrients in small quantities both macro nutrients (protein, carbs, fats) and micro nutrients (vitamins, minerals, etc.). Most people eat only macro nutrients and all the fad diets are only about this, which is not going to satisfy your hunger. You need to eat micro nutrients as well to satisfy your hunger and craving. When you eat more of this you will naturally stop over eating. Eat more of vegetables, fruits, nuts and seeds which are high in vitamins, minerals and fiber.

Eat Slowly

It helps to eat slowly, enjoying every bite of food. Do not gulp food and finish it within 10 minutes, instead eat slowly and extend it to about 25 – 30 minutes. You can use a chopstick to eat instead of fork, you can stop in between and have a sip of water. This is also known to hinder over eating to a large extent. Do not watch TV or play games while eating, avoid distractions as this helps you avoid over eating. Distribute food on your plate by dividing portions; eat from each portion little by little thereby deliberately slowing down your pace.

Lose 10 Pounds In 3 Weeks

Add More Proteins to Your Meals

Adding more proteins to your meals is going to help you in two ways. Protein will boost your metabolism plus it will also help burning more fat. If you want to add calorie burning, sexy looking muscle mass, then protein is the one which will assist you with that.

Add More Proteins to Your Meals

A study published in the American Journal of Physiology confirmed, that eating more protein will burn more fat. They tested it with two groups. One had a high protein diet (a bit over one gram protein for each pound of body weight per day). The second group consumed a protein diet near equal to that of the RDA.

The first group which was eating the high protein diet burned much more fat than the second group which was consuming protein near equal to the RDA.

Foods high in protein are:

  • Beef
  • Chicken
  • Turkey
  • Poultry
  • Fish
  • Shellfish
  • Eggs

If you’re a vegetarian or a vegan person, than you might want to check out the following sites for protein:

Eat Healthy Fatty Foods

Healthy dietary fats are essential for optimal hormone production and balance within the body and are essential for muscle-building and fat burning processes. Eating a diet that is too low in fat will reduce your testosterone levels too. Fat is a macro nutrient and as explained above avoiding it will only lead to health problems. Avoid man-made fatty foods or highly processed fat food. Eat coconut fat, extra virgin olive oil, avocados, dark bitter-sweet chocolate, nuts, seeds and fish rich in omega 3 fatty acids like wild salmon, sardines, herrings etc.

Divide Your Meals Into Two Types, Carbs + Protein and Fat + Protein

This is the best way to keep your metabolism revving the way you want, as a highly efficient machine. High carb, high fat meals jack up your insulin levels like it’s shooting out of a firehouse, signaling your body to pile on the blubber so you look like the Michelin Tire Man in no time flat. And who wants that?

Drink Water BEFORE You Eat

Drink Water BEFORE You EatWhat better way than to hydrate your body with water rather than aerated drinks or coffee. Drinking plenty of water will assist the body in conversion of fat reserves into energy thereby increasing metabolism rate and weight loss. It helps gain youthful looking skin and prevents the skin from sagging. It also helps in holding back your appetite due to which you may not feel hunger. You can also eat plenty of water based foods like water melon or cucumber at regular intervals.

Be sure and drink 8 to 16 ounces of water 15 to 30 minutes before each meal. Doing so will help you feel full and reduce the number of calories you eat.

Nothing tastes as good when you’re truly thirsty!

Extra tip: Drinking ice water will help you burn up to an extra 100 calories per day.

You should also drink water during all day. Make sure, that you drink around 8 – 10 glasses of water each and every day.

Go Green

I mean go for more green food such as beans, peas, asparagus, broccoli, spinach etc. Just start taking more of them. You’ll thank me later.

Get More Fiber

Fiber is extremely important and most of us do not get enough of it. The average intake in the typical American diet is less than 14 grams and we should be getting at least 35 grams. So grab a fiber supplement and drop some into your shake every day. It’ll improve your health AND your fat loss efforts. Seriously. It even boosts your metabolism.

Eat More Beans

Yes. Seriously. Beans are really good for you. They provide a variety of health benefits and most of them are rich in fiber. By now, you should already know, that you should be eating more fiber every day!

Use A Green Drink

We don’t get nearly enough nutrition from our nutrition these days. Be absolutely sure you’re feeding your body what it needs. And don’t get some “green” drink that has a lot of filler in it or tastes so absolutely horrible that you stop taking it after a day or two. Check out something like Macro Greens on Amazon, which doesn’t have that nasty taste associated with most green drinks.

Another option is making your own green drinks, if you have the time and the inclination. You’ll definitely need a high quality juicer like the Breville BJE200XL Compact Juice Fountain 700 Watt Juice Extractor.

Move Your Body

We don’t have an obesity epidemic solely because we eat too much (although we DO eat too much and, more specifically, too much junk) but just as much because we’re sedentary. Modern convenience has us much less active than our ancestors.

How To Lose 10 Pounds In 2 Weeks: Move Your Body

Instead of working hard all day from sun up to sun down, we sit at a desk or on a couch. We drive everywhere. We take elevators and escalators. We watch movies and play video games. We are gluttony and sloth. STOP THAT!

Perform Interval Training

In its simplest definition, interval training is alternating bouts of high intensity with bouts of lower intensity. One example would be hill sprints. Sprint up the hill, walk down, and repeat. There are many ways to incorporate interval training into your program.

Perform Interval Training

What is probably the most well-known interval, thanks to a study done by Dr. Tabata is the 20/10 interval where you do an all out bout of exercise for 20 seconds followed by 10 seconds of rest before repeating.

But there are many, many effective interval ranges you can perform, with an almost endless variety of exercises. You can do intervals while running, or on a stationary bike or treadmill, which is what most people do. But you can also perform intervals using resistance training, such as with barbells, kettlebells, dumbbells, sandbags or even body weight exercises.

You don’t have to complicate things. If you’re doing some sort of cardio training with your intervals, you can use longer intervals, like 60 seconds hard, followed by 30 seconds or 60 seconds easy and go for 20 to 30 minutes.

With resistance training, you’ll most likely want to keep the intense portion of the interval between 10 and 40 seconds.

A great interval training workout could be as simple as 8 rounds of body weight squats in 20/10 style, followed by 8 rounds of push ups in 20/10 style, which makes an 8 minute workout.

Or you could alternate by doing one round of the body weight squats followed by one round of the push ups and repeat for 8 rounds.

However you do it, DO IT!

Include Body Weight Exercises in Your Routine

Bodyweight exercises will work wonder, if you add them to your fitness routine. They don’t need any expensive equipment and you can perform them any time and anywhere. Most of the body weight training sessions do not take up more than 20 – 30 minutes of your time. Since they don’t need much space either, space and time won’t be an excuse anymore for missing a workout.

Body Weight Exercises

For body weight exercises you can get a huge variety of workouts

You can do a challenge workout, an endurance workout, an interval workout or even a strength workout. Yes, really. Don’t believe me?

Okay, try one or more of the following exercises:

  • 20 true single legged squats
  • 10 one arm push ups
  • 10 one arm pull ups

But you need to perform them with good form and you’re not allowed to cheat ;-). Yeah, that’s exactly, what I thought.

With bodyweight training you can have a complete workout. Doesn’t matter if your goal is fat loss, overall conditioning or strength. You can do it with body weight exercises.

Workout at Home

You don’t need a lot of fancy equipment or a lot of space to get a killer effective workout and the results you want.

Workout At Home

Working out at home also helps avoid the excuse of getting up off the coach and making the trek to the gym. Plus, you don’t have to worry about the right piece of equipment being used when you need it.

You can listen to the music you want, etc. Some people are motivated by working out in a gym setting and that’s fine, but don’t think you need a fancy gym to get great results.

In fact, a home gym with a few pieces of quality equipment and body weight exercises are really are you need. Even if you like to hit a gym, try a home workout now and then for a nice change of pace.

Quality Over Quantity

A good training session isn’t about how long you do the workouts but how smart you do them (yes, it’s also about hard too).

Don’t just go into the gym and run yourself into the ground for two hours (or do something really crazy and stupid like pedal the stationary bike for two hours while reading a magazine without even breaking a sweat).

Utilize a properly designed workout routine as part of an overall program designed to get you the results you want according to your goals. You don’t need to workout for two hours per day. You really don’t even need to workout for a full hour. 45 minutes is more than enough time for an effective workout that will give you the results you want. It’s even possible to use workouts that last less than 10 minutes if you do it right and are willing to put in the work.

Become a Photographer (Take pictures)

You don’t ever need to show these pictures to anyone else but it’s a great way to keep motivated and actually SEE the progress you’ve made over time. When you see yourself every day it’s tough to see the results and so it’s easy to get frustrated.

But being able to look at pictures over time it’s much clearer to you. It’s easy to keep a photographic record with today’s technology. Try snapping a few pics every 4 weeks or so and keep them in a photo album.


By following these tips methodically you are bound to lose fat in 2-3 weeks just like I have. If you want to have a diet plan which contains real healthy food and meal plans as well as a workout plan, then I recommend you check out my 3 week diet plan review which includes easy to follow meal plans and where you’ll be eating real healthy foods. From my experiences in the past these are the best tips on how to lose 10 pounds in 2 weeks which I follow diligently to stay fit and healthy.

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Bodyweight Burn Review – My Personal Experience

Bodyweight Burn is a groundbreaking and very unique bodyweight training program. Within this system you’ll discover how you can use “odd” exercises and strategic workout combos to boost your fat-burning by 67%, tighten your core, and increase the health of all your joints, while never exercising more than 21 minutes. It has been created by Adam Steer, “The Bodyweight Coach”. Adam is a NCSA-CPT, NCCP 3, AKC Coach Biosignature Certified, MAT Lower Body Specialist and very well known within the fitness industry.

Hey Daniel here, and you’re on my uncut bodyweight burn review where I’ll share my personal experience and reveal what this fat loss and body weight training program is all about as well as the good points and bad points. If you would like to go directly to the official website, then click here.

I bought the Bodyweight Burn program myself, have gone through everything and I have fun doing the workouts

If you’re looking for an unique and fun way to burn some fat and getting fit, than you should keep reading my review. You’ll discover what Adam’s body weight program is all about from a guy who does actually perform those workouts. If you would like to know more about me, than you can do that on my About Me page.

I bought this program, because I wanted some extra workouts which I can do without the need of any equipment, since we are campers and go out camping every weekend. I’m already following a program, Old School New Body, which does include weight lifting and so I wanted something which I could easily do during our camping days.



Click here to visit the official Bodyweight Burn’s website

What Is The Bodyweight Burn System All About?

Bodyweight Burn Kit

This system, also called BW3 Workout System, is a digital (downloadable) complete fat loss and bodyweight training system, with videos and ebooks, where you only use your body weight to perform the workouts and exercises. You now might think, oh no, not that boring push ups or crunches. Don’t worry, this system offers so many more different bodyweight exercises than those ones. It’s really a unique system which makes fun following and many of the exercises included, haven’t been seen in other programs.

What I like most about the BW3 Workout System is, that it does include so many different exercises which can be done by everyone, doesn’t matter if you’re a beginner or pro and age doesn’t matter either.

This body weight workout program is really not a gimmick, but a real program which does require consistent work.

What’s the goal of the program? To burn off as much as 21 pounds of body fat and building lean muscles within 12 weeks, while you only have to workout 21 minutes a day.

The Bodyweight Burn Workouts

The 12 week Bodyweight Burn program uses 3 strategically chosen workout styles for optimal rapid fat loss. It’s called the BW3 Workout System™ and includes the following types of exercises:

Bodyweight Cardioflow Workouts

Bodyweight Cardioflow Workouts are unlike any workout I’ve ever done before. It’s a bodyweight routine that places a series of exercises into one long flowing chain that fits together seamlessly.

Performed for time rather than reps, the goal is continuous, flowing movement with no breaks or rest pauses in between. It’s an excellent tool that burns extra calories while still allowing you to recover from your other intense training sessions. And the faster you recover, the more you can train – which means faster results.

Bodyweight Afterburner Workouts

Afterburner sessions are a unique form of high intensity body weight circuit training. These sessions have been developed to help burn off as much fat as possible in a very short of time. They are intensive, believe me, but they are also great and they help burning fat for about 24-38 hours after finishing the training session.

Bodyweight Metabolic-Muscle Workouts

This type of bodyweight workouts are designed to build or maintain lean muscle tissue. That lean muscle will improve the appearance, help moderate the insulin levels (thus changing the way we store fat), and help eat more calories and burn more fat even while at rest.

Personal Tip: Before you start doing the metabolic-muscle workouts, print out the wall charts. The go to the members are and watch all of the videos for the workouts and only then start doing those sessions. This will make it easier to remember the exercises and complete the session.

Optional with all those workouts you can do a 3 minute warm up before you start them and a 3 minute cool down after you finished them.The exercises for warming up and cooling down are described too and videos can be found within the members area as well.

PHASE 1: Metabolic Base (6 weeks)

Phase one is a 6 day workout plan which does include 2 metabolic-workout sessions, 2 afterburner sessions plus 2 cardioflow workout sessions. The 7th day is a recovery day with no workouts. This 7 day schedule remains the same during the first 6 weeks, but the exercises for the different workout sessions do change.

The goal of phase one is to build lean muscle mass which will begin to turn your body into a more efficient fat burning machine even as it improves the attractiveness of your physique.

You’re also revving up your metabolism and increasing your work capacity with Afterburner Workouts and Cardioflow. Work capacity is an important attribute. It forms the foundation of your fitness, and is a prime necessity regardless of your sport, occupation or lifestyle. Increasing your overall work capacity increases your baseline of fitness, which is the platform upon which specialized skills are developed. The skills and attributes you’re building in Phase 1 will give you the ability to make even faster progress in Phase 2 of Bodyweight Burn.

PHASE 2: Metabolic Explosion (6 weeks)

Phase 2 is also a 7 day schedule with 6 days working out and one recovery day. But in phase 2 you only have the afterburner sessions and the metabolic-workout sessions and the 7 day schedule remains the same for the 6 weeks.

During those 6 weeks you’re raising the stakes. You’re really hammering the Afterburner workouts in this part of the program, so you can take advantage of the EPOC effect. When you hit those Afterburner sessions hard, your body will continue to burn fat for 24 – 38 hours as you recover.

But you’ll only be able to take it to this level if you use every ounce of the firepower you built up in Phase 1 of Bodyweight Burn. Without that work capacity you simply wouldn’t have enough gas in your tank. This is it!

Who Is The Bodyweight Burn Program Right For?

For everyone. That’s my opinion. I’m 44 (2015), had a hip replacement surgery in October 2014 and haven’t had any issues doing these exercises and what I love most is, that I can do them anywhere. I only need an exercise mat and a resistance band for some of the exercises and that’s it.

The program is also great for those who don’t have much time, since a training day only takes about 21-30 minutes of your time.

These workouts are also great if you’re already following another weight training or any other kind of fitness program. Do you enjoy jogging, or some other aerobics-type program? You could add three Metabolic-Muscle workouts per week so you can preserve that all important calorie-burning lean muscle mass.

However, if you look for a program to build muscle mass like a bodybuilder, then this might be not the right one.

The Complete Bodyweight Burn System

The program does include different manuals as well as a huge video library which includes all of the exercises for the 12 week program.

Bodyweight Burn BW3 Workout System Manual:

This is the main manual and does contain every secret you need to melt fat as quickly as possible. It also includes some theory behind the BW3 body weight training plus a step by step guide you can easily follow during the 12 weeks.

Bodyweight Burn Quick Start Guide:

Use this handy list to make sure you have everything you need before you start Bodyweight Burn. You won’t have to stop halfway through because you forgot an important detail. With the BWB Quick Start Guide you’ll be prepared for every step of your journey in advance.

Bodyweight Burn Exercise Manual:

The Exercise Manual contains a complete library of written cues and still photos for every exercise in your Bodyweight Burn program.

Bodyweight Burn Wall Charts:

Hang these “done-for-you” charts next to your training area to help keep you on track. And never waste time looking up exercises once you’ve learned the moves.

BW3 Workout System Integration Guide: 

Do you love the program you’re already using? But you’d like to accelerate your results? Well guess what… all those guys and gals with the best bodies at the gym… chances are they’re using secret-weapon techniques like BW3 workouts to give them the edge. The Integration Guide shows you exactly how to use the BW3 Workout System with ANY other program you’re already using.

Video Library

Here you’ll find all the videos for all the different exercises. You’ll have the choice of either watching them online or downloading them to your computer, so that you can also follow those videos when you don’t have an internet connection. The video library includes:

  • Instructional Videos: Detailed instructions for each of the exercises.
  • Follow Along Videos: These videos include a full 21 minute training session and there are videos for each session from the program. They make it easy to complete those workout sessions.
  • Audios: For all the follow along videos, there are separate audios you can listen to and you can also download them.

Free Bonuses

The program does also come with some free bonuses.

Good Points:

  • No gym equipment or subscription needed
  • Unique and very effective exercises
  • It’s easy to follow
  • It really makes fun performing all those different workout sessions
  • Workouts can be done anywhere
  • Huge library of instructional a follow along videos

Bad Points:

  • For certain people it’s harder to stick to the plan when you do the workouts at home or wherever you do them and they prefer to go to the gym with their friends. If you’re one of those, then this program isn’t for you.
  • No meal plans are given

The Take Away

I truly believe that the Bodyweight Burn program is great. It’s effective and it makes fun. The videos are all of high quality and well done. The exercises are easy to follow and the program has been put together from someone who really understands how to teach. Plus you get a great money back guarantee. So you really don’t risk anything. If you don’t like the program, you can as for a refund. Nothing to lose here.

Bodyweight Burn Guarantee

Time To Get Started

The best time to get started is NOW. Since you’re looking for a fitness program, I recommend that you get this one. You won’t regret it. And then get started TODAY. And Remember: You can do those exercises anywhere and you don’t need any equipment or expensive gym subscription to get fit and to do something for your health.

Click Here To Get Started With Bodyweight Burn Now!


If you have any questions regarding the Bodyweight Burn program, then please leave a comment below and I’ll answer them as good as I can. If you already do those exercises from this program, then please leave a comment too and let us know how you’re doing and if you’re also enjoying them.

This article Bodyweight Burn Review – My Personal Experience appeared first

The 3 Week Diet Plan Review – Is Brian Flatt’s Weight Loss Program Worth It?

We always get lots of promises on how following a diet plan will help us to lose some pounds. The 3 Week Diet Plan by Brian Flatt is no different. You may want to ask if it’s possible to burn off some pounds and have that great shape you’ve ever dreamed of by following the program.

Hey Daniel here, and welcome to my uncensored 3 week diet review. I bought the program myself and have gone through it all the way down. Here I’ll share all the facts about this diet plan.

Is It Really Possible To Lose Up To 23 Pounds In Just 21 Days?

Answer: Yes, it’s possible. I have done it myself and so I can say without doubt, that this is absolutely achievable.

That’s Me

I personally lost 30 lbs within 2 month and could keep it off. Honestly, I didn’t follow the 3 week diet plan to lose all that weight. When I started my weight loss journey, I did my own research and based on that I created a plan for me. My own diet plan, was about the same as the 3 week diet plan. I completely changed my eating habits, reduced my calorie intake, started eating more proteins, did drink loads of water instead of sugared drinks and I integrated some fasting days. This is more or less the same plan as the 3 week diet plan.

I also started doing workouts (from the Old School New Body Program) 3 times a week and each workout session was only around 30 minutes, just like it is with this plan, if you also do the workouts.

You could do the same on your own and you can successfully lose weight too. I personally would recommend you invest in a program, like this one. It makes it much easier to get started (believe me) and you get everything you need. Plus you can save a lot of time, because you don’t have to do any research and you also don’t need to create your own meal plans. All that is already included within the 3 week diet plan.


Click Here To Visit The Official 3 Week Diet Website

What Is This 3 Week Diet System All About?

The 3 Week Diet Plan Introduction Manual
Click to enlarge

As the name of the diet already describes it, this system is a complete 3 week diet and workout plan. In fact, it’s more than just for 3 weeks. With it’s different components, you’ll teach yourself a new lifestyle. This will not only help you to lose weight, but also to keep it off.

The 3 week diet plan includes proper food within its meal plan and you don’t have to take any pills.

The main goal of the 3 week diet plan is to help you lose as much weight as possible within these 21 days, so that you can see results fast and remain motivated to reach your weight loss goal. The program can be downloaded as an eBook which contains 96 pages of content, including images.

Who Is The Author?

Brian Flatt, which is a nutritionist, a health coach, has a degree in biology plus he is also the proprietor of REV Fitness, has developed this diet plan. Brian invested more than ten years in research before he Flatt came up with this diet plan.

The 3 Week Diet Plan Components

The program is divided into 3 major parts:

  • The actual Diet
  • Exercise Plan
  • Willpower, Motivation and Mindset

Let’s have a closer look at the different components:

The Diet Plan

3 Week Diet Manual
Click to enlarge

This is the main part of the program and is separated into the following 4 phases with very different elements.

Phase #1 (Day 1 – 7)

This beginning stage works like magic as you’ll begin to see a lot of pounds – around 5 to 10 pounds or even more – fall off within these 7 day period. Following this plan guarantees, that you’re going to lose weight. This phase will cleanse your entire system, most especially the liver which could most likely be having some issues.

This plan offers a detailed explanation of the sort of food you are permitted to eat. These are vegetables and different proteins, such as eggs, meat and fish. Brian also included a detailed explanation on how to best prepare the food plus the plan further carefully analysis a timetable for your diet within these 7days period.

Phase #2 (day 8)

This stage is just a 24 hour fast. The last meal you had in stage one should have most likely being in the evening, which would consist of greens and protein from permitted sources. You will now go on a 24 hour fast, from diner to diner. This is to enable your body to complete the detox, taking off a great part of the fat-burning byproducts from the quick weight loss in stage 1. You are likely to have your next meal the evening of day 8. For this meal, you are free to have whatever you wish, but carbohydrates should be very minimal in the meal. If you can’t stand a 24-hour fasting, then you can copy what you did on day 7 in the previous stage.

Phase #3 (day 9 – 11)

This is referred to as the Fat Phase. Within these days, you will go with recommended calorie assigned, while aiming to have at least 80% of the calories from fat. This low calorie, high fat plan has been confirmed to help shed a lot of fat within a short period.

This doesn’t sound easy though, but don’t fret, you have a comprehensive list of allowed fat sources, how these foods are prepared and the amount of calories you should consume – for men and women – with a sample eating plan included.

Phase #4 (Day 12 – 21)

You will gradually begin to eat normally towards the final stage of this plan compared to your previous 14 days on this plan. Here you are confined to a customized calorie scheme to tally with your unique BMR and the force behind your weight loss goals.

You’ll figure out how to know your BMR, which is simple. Brian gave calculations in U.S. estimations and metric structure. Men and women also have separate calculations. When you have got your BMR, you will figure out how to structure a low-calorie diet plan which will be based on your BMR.

The Exercises

3 Week Diet Workout Manual
Click to enlarge

Although, just the dietary part of this book will make you burn off so much fat in a relatively short period, exercise programs which can give you double the result you got from the diet plan have been added. Most diet programs fail because they are not adequately complimented with the amount of exercise necessary to make it effective. In exercises, fat loss is as a result of the intensity of the scheme and not the duration. With Brian’s plan, the body workouts are just for about 20 to 30 minutes a day and for 3 days a week only.

The exercises in the book combine resistance training and cardio exercises that stirs up your metabolism and causes your body burn off more fat.

The 3 week diet workout plan does contain 4 basic exercises which are:

  • Goblet Squat
  • Dumbbell Incline Bench Press
  • Bent-Over Row
  • Dumbbell Upright Row

To do this, all you’ll need is at least two dumbbells and a bench (optional). You don’t really need to hit the gym, as you can effectively do this at home. Everything – how to go about the exercises, the amount of reps and sets you’ll do – are detailed in the book. You will also find some extra exercises on how to work out your abdominal muscles.

Personal tip: Don’t skip these exercises. The same workouts have helped me to lose the extra weight, which I wasn’t able to lose with just the diet. The workouts do get more important when you age. I have passed the age of 40 as I started with my weight loss journey. Those workouts gave me that extra kick needed to be able to shedding off more body fat.

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Willpower, Motivation, and Mindset

This section is truly an eye-opener because it disposes a number of reoccurring and common myths about will power that hinders the success of many persons. Not only that this section is captivating, but it is also a vital component of this diet program. The section will enable you scale through those willpower challenges facing you while offering you a lot of easy alternatives which assures you of a successful diet.

Weight loss success like every other success is born of a right mindset. If you can maintain that mindset, then your goal of losing weight becomes successful and less stressful like you never thought it could be.

The Pros & Cons

As with any other diet and workout plan, there are some good and some weak points associated with it. It’s the same for this program.


  • Everything is well organized in different sections (manuals). The content is easy to read and understand. Not like other diet books where you need a PhD to understand the information. They are written with the “normal” user in mind.
  • Can easily be followed. Not only the diet plan but also the workouts are easy to follow and you get a complete plan for every phase, so that you can get the best results possible.
  • The plan does not only help you to get rid of the extra weight, but will also help you to teach your brain and body living a healthier lifestyle, which is the key for successfully losing weight and keeping it off.
  • Short, result oriented workouts.
  • 60 Day Money Back Guarantee.


There are no workout videos included. The exercises you are recommended to follow are described within the manual including some basic images, but there are no videos. I would have liked to see some videos for those workouts to see, how to properly perform them.

It’s easy to find videos for those workouts on YouTube, but that’s an extra step and it would have been nice, if such videos, or even links to videos, would have been included within this plan.

Who Is This Diet For?

Everyone who wants to lose weight and getting results fast. Plus, since this diet plan consists of proper food, it can be followed by people of any age.

Does The 3 Week Diet Plan Really Work?

I only can say, that it worked well for me and it always does when I do another 3 week round. Will it work for you? I think, if you really follow the plan, learn how to adjust your lifestyle and complete it for the 3 weeks, then I’m sure, it will also work for you and you’ll lose weight. Maybe you won’t lose 20+ pounds within the 3 weeks, but if you just lose 10+ pounds during that time, then it’s the first step for a healthier life. When you keep eating healthy as you learned from the plan, then you’ll lose more weight and reach the goal you have set for yourself. Just never give up, then you can achieve anything.

The Verdict

A lot of people have been struggling with weight loss over the years, but getting off that extra weight won’t just happen automatically, regardless of the diet plan. If you want to achieve your goal of losing weight, then you must put some efforts on your part. And don’t expect to see all the result you crave for overnight either. Now you have a 3 week Diet Plan with a 60-day money back guarantee, then why not give it a try? You really have no excuse not to try it out, cause if you don’t get results as stated, you will have your money refunded to you, and if it works, then you will be grateful you tried it.

Overall, the 3 Week Diet plan is a solid, real plan and NOT a scam at all. It’s also one, which I personally can recommend to my family and friends. With that being said, I highly recommend you try it, should you want to lose weight and getting started fast. Now, it’s your turn:

Click Here To Visit The Official 3 Week Diet Website

Questions & Answers

Is this diet suitable for vegetarian and / or vegan people?

The diet is heavily based on proteins from the following resources: Chicken, Beef, Eggs, Fish, Shellfish, Turkey. If you don’t eat them at all, then you might need to search for some protein alternatives. The sites below might help you with finding them:,,20718479,00.htm

Here are some additional resources and great articles:


Protein in the Vegan Diet (

The Ultimate Guide to Vegan Protein and Supplements (

Are there any supplements needed to complement the 3 week diet plan?

No, you don’t need any supplements. However, Brian does recommend whey protein, EPA/DHA (fish oil) and Yohimbine with caffeine to get the best results. When I lost my 30 pounds, I only took the whey protein, but you can get good results without any supplements at all. It might take a bit longer to get rid off the wanted weight, but it will work too.

Got any questions?

If you have any questions, regarding the 3 week diet, then please leave a comment below and I’ll try to answer them as good and as fast as I can.

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Simple Eating Plan To Lose Weight

Planning to lose weight? The first thing you’ll be looking for is a reliable diet plan and there are literally hundreds of them filling the world today. You’ll find fad diets, celebrity diets, and paleo-diets that all sound like hogwash – and they are. Instead, just follow this simple eating plan to lose weight, build muscle, or just stay healthy. Don’t worry – it’s backed by scientific research to be true!

Eating Way Too Much Fats

fitnessFad diets are killing people. Too many of them suggest you need to load up on fats in order to burn something when working out. Unfortunately, this is a lot of nonsense and basic science can disprove it too.

Remember that fats contain a high amount of calories. You don’t have to count calories strictly but the basic idea is to eat fewer calories than you actually burn off during exercise to keep yourself at the regulated calorie-per-day standard.

This then leads to the next part which is getting calories from the right sources.

Carbohydrates are Important!

Too many diets suggest eating less and less carbohydrates. This is severely wrong and unhealthy. Carbohydrates are there to give your body energy to function properly and without carbs you’d be exhausted and in pain.

As a matter of fact, it is suggested that 45% to 65% of your daily calorie-intake should come from carbohydrates!

With the right amount of carbohydrates you’ll be burning fat efficiently post-workout and all through the night as you sleep.

Protein Before Working Out

Protein, iron, and a little bit of carbohydrates will go a long way if you take them before working out. Don’t take them in the morning because you should actually allow your digestive system to rest (fasting) in the morning and don’t take them after working out because then they’re just wasted.

You need to take them in the afternoon, prior to working out. This ensures your body has all the power it needs to work hard at the gym. You’ll be lifting weights and pulling tissue so having all the power-inducing proteins is important.

Stay Hydrated

Water is going to be more than your best friend when trying to lose weight or build muscles; it is the most essential part of your eating plan.

Water will help you from overeating since it keeps you full (appetite suppressant) and regular hydration helps you lose water retention or water weight in the first two weeks of your diet plan. Staying hydrated also allows your body to better absorb all the vitamins and nutrients you get from the food you eat.

But there’s more! Water is a big factor in better metabolism and it also plays a role in muscle recovery, making it essential for weight loss and muscle building alike.

Don’t Restrict Yourself

Don’t say goodbye to those slices of pizza just waiting in the box for you to eat. Pizza might sound like junk but it is rich in calories and carbohydrates. All you need to do is know when to eat it – which is basically post-workout, right when you’re ready to sleep.

You don’t have to say goodbye to your comfort food and guilty pleasures. This simple eating plan allows you to eat your favorite food but you just need to time it right to allow your body to make the most out of it.

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4 Jason Ferruggia Workout Tips To Build Big Muscles

Ever wanted to get big muscles but didn’t know where to start? If you’ve been following The Renegade Diet Plan then you’re already on the right path. But a diet isn’t enough – you need to spend time at the gym. With that in mind here are Jason Ferruggia workout tips to help you build big muscles!

Spend Time at the Gym

It’s true that you don’t necessarily have to kill yourself working out for an hour at the gym but Jason Ferruggia does suggest at least pushing up to thirty minutes. You want to really put those muscles to work so that they can grow during the recovery period and that will take some time.

However, if you only got fifteen to twenty minutes to lift those weights then don’t force yourself to break your schedule. You can do your cardio in the morning, go to work, and then spend twenty to thirty minutes weight lifting and bodyweight exercises on your way back home.

Don’t waste time at the gym either. A lot of men and women waste time chatting or fiddling with their devices instead of working out.

Biceps, Chest, and Abs

For biceps, Jason Ferruggia suggests trying different variations of dumbbell curls and chin-ups, with the latter more appropriate for newbies still getting used to the routine. You might want to avoid straight bar routines since they could injure your wrists as well as your elbows.

For your chest, nothing can beat the simplicity and efficiency of push-ups. However, as you get bigger and stronger you need to add some load to it. Have someone hang weights on top of your back or try to wear a heavy weight vest to put more power into it. Get into push-up variations to see optimal results.

Now for your abs, it’s about power exercises to get those muscles to pop out. You’ll want to try slower curl-ups and hanging leg raises. If you’re confident try Turkish get ups and power wheel rollouts.

Recovery is Just as Important

When working out you’re slowly and gently tearing the fibers of your muscles. The more weights you pull, the more damaged they slightly get. That’s why you feel sore and tired from a good workout.

So how do they grow into big guns? They do it at night when you’re recovering. When the muscles recover they grow in size and strength. So time your recovery as well. Work out for four to six times a week then rest.

It’s best to work on different muscle groups from time to time as well. Work on one muscle group today then another group tomorrow. This ensures you are resting one group while working on the other.

Diet is Your Friend

Want to get the most out of your workout? Jason Ferruggia workout routines are based on having enough energy, enough rest, and a balanced system and all of that requires a good diet. You need to be healthy to have a natural muscle-building system and good metabolism to burn fat.

That’s why these Jason Ferruggia workout tips work well with The Renegade Diet Plan – they complement each other to get your body built like a machine in no time. It takes a ton of hard work and there are no short cuts but this diet plan and these workout tips will get you there, sure enough.

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The Science Behind The Renegade Diet Plan – How It Works

If you’ve been following the news lately regarding diets and workouts then you will have heard of Jason Ferruggia and The Renegade Diet Plan that has become so successful. It is one of the cornerstones of many other diet and workout plans and this is all mostly because of the extensive research behind it.

Low-Carb Diets Do Not Work

One of the first things you’ll learn from The Renegade Diet Plan is that low-carb diets shouldn’t be followed at all, simply because they don’t work. The body can in fact get weaker without carbohydrates. As a matter of fact, studies show that you need carbohydrates to lose weight, fight diseases, and remain energized through the day.

Carbohydrates also play a big role in your metabolism. Studies have recently shown that the body actually burns more fatty acids during sleep than during the day. For the longest time people thought you shouldn’t eat heavy meals at night but now studies are showing the opposite – you need carbs and they are most useful before dinner.

Eating Breakfast Doesn’t Do Much

For decades – perhaps even centuries – people have always believed that breakfast is the most important meal of the day and that dinner needs to be light or even skipped at times. As mentioned above, dinner actually plays a big role in weight loss and energy while breakfast, as it turns out, may not.

Newer studies show that breakfast isn’t as important as it claims to be. A few case studies pitted people who ate breakfast from those who didn’t and over a long period of time studied whether or not one group lost more weight than the other. The results showed that the no-breakfast group lost more weight or didn’t lose less weight than the competition.

This is because the body needs time to rest its digestive system and that will boost metabolism later on. The best idea is to skip breakfast or to eat very light meals so it won’t upset your body’s natural balance.

Timing What You Eat is Everything

According to the Renegade Diet Plan, timing is everything. Skipping breakfast gives your body and metabolism time to recover while eating proteins and fats before workout will give you all the energy to lift those weights and get the most out of gym-time. Eating dinner filled with carbohydrates and other meals – even cheat meals – will let your body recover, burn fat through the night, and gain muscle mass.

So it’s not all about counting calories, enslaving your life to a strict menu, or skipping entire food groups entirely. It’s all about timing – all the food in the world is important to the body but you just need to know when and how to eat in order to get the most benefits out of them.

That’s what Jason Ferruggia’s Renegade Diet Plan does. It uses factual science to plan the diet you need and want. This plan allows you eat your comfort foods, stay energized, and get real results from your time at the gym. This plan has data to prove it is real. Without science to back up other diet plans, why even try them?

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The Renegade Diet – Review of Jason Ferruggia’s Diet Plan

If you want to lose weight, build muscle, or both then it is very likely that you’ve tried every protein shake, every diet program advertised, or have taken multitudes of supplements that just don’t seem to work. Well don’t lose hope because all of these are doing things wrong and it’s time to start with The Renegade Diet, the only diet plan that is scientifically proven to be effective and safe.

What is the Renegade Diet?

If you haven’t heard of Jason Ferruggia and his diet plan, The Renegade Diet, then you’ll be in for a surprise. It’s the same diet plan used by the editorial director of Livestrong, Adam Bornstein, and a National Level Strongman Competitor, Chase Karnes. It’s that good!

But it is also very different. This isn’t a fad diet that makes you count calories, eat a large breakfast, or keep a low-carb menu. As a matter of fact, the Renegade Diet is anti-low carb! The idea that not eating a lot of carbohydrates is good for you is completely wrong! You need carbs to stay energetic and alive and the Renegade Diet works on this principle.

It even allows you to eat all the food you want. You don’t have to say goodbye to pizza and beer. It’s not about limiting your choices but about proper timing and a good workout to get the most out of what you eat.

How Does It Work?

So how does this system work? The basic idea is to skip breakfast, focus on “energy” food like protein and fats before working out, and then carbohydrates for dinner to boost the body’s fat burning capabilities during sleep. It’s basically split up into three phases:

  1. Phase 1 is the Fasting Phase – this phase lasts for 16 hours and it involves you skipping breakfast entirely. Most diets say you should consider breakfast as the most important meal of the day but studies show quite the opposite. You’re digestive system gets to rest and this enhances fat loss plus it will improve your body’s insulin sensitivity.
  2. Phase 2 is the Undereating Phase – this is going to last you four hours and is done prior to working out at the gym. This is a slightly restrictive phase because you need to limit your diet to fats, proteins, and vegetables. You can take carbs but only lightly – they have to be from berries or other fruits.
  3. Phase 3 is the Overeating Phase – this again lasts for four hours and is the “renegade” in The Renegade Diet. These four hours allow you to eat just about anything you want and it even requests you to eat as much carbohydrates as you desire.

Pros and Cons of the Renegade Diet

Renegade Diet PlanPros

  • It’s scientifically supported to be more effective than any other diet today
  • It works for everyone, even vegans
  • You have a window to literally eat anything you want
  • It’s affordable (with a money-back guarantee) and you get it instantly via download


  • The instructions are clear but some people still might get a bit lost at first
  • Fasting can be difficult for some

The Renegade Diet is without a doubt one of the best diet programs available today. It’s not a fad diet, there are scientific studies supporting its claims and methodology, and it is so customizable anyone can enjoy trying it.


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