Lose 3 Pounds in a Week

LOSE 3 POUNDS IN A WEEK

 COUNTING CALORIES
Weight loss and weight gain is basic math (bummer). Calories are the fuel that our bodies
run on; typically around a couple thousand a day (depending on height, weight, age). If we
eat more calories than our bodies burn in a day, then they are converted to fat. 3500 extra
calories equals a pound of fat. So if you eat 500 calories more a day than you burn, you’ll put
on a pound a week. By the same token, if you eat less calories than what your body burns in
a day, your body burns fat stores to make up for the calorie deficit. So if you eat 500 calories
LESS than you burn each day, you’ll lose a pound a week.

"The sticking point for me has always been time. There was never enough to cover all muscle
groups, find time for cardio and incorporate In 6 weeks I have lost 6.5kg (14.3lbs). I am now in
my ideal weight range (with abs) without dropping off existing musculature. As far as internal
health goes my cholesterol has dropped from 6.4mmol/L to 3.7 mmol/L (247mg/dL to
142mg/dL). Guess what! my life insurance premiums will reduce accordingly if i keep it this way.
Did I mention I feel great. This stuff works."

Exercise Descriptions

Warm-up Circuit

Prisoner Squat
• Stand with your feet just greater than shoulder-width apart.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades
pulled together to work the upper back.
• Start the movement at the hip joint. Push your hips backward and “sit back into a
chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Do not round your lower back.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.

Pushups

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

Hamstring Stretch

• Lie on your back with both legs flat. Slightly bend your right knee.
• Now raise your right leg straight up in the air and try to bring it back until it is
perpendicular to the floor. Keep the other leg flat and straight on the ground.
• As you raise your leg, you will begin to feel a stretch in the hamstring.
• Bring the leg up until a moderate stretch is felt. Support the leg in that position by
holding it up with your hands or a towel looped around your foot.
• Hold the stretch for 30 seconds and then switch sides

Chest Stretch

• Stand next to a doorframe.
• Raise your elbow up to shoulder height and rotate your arm so that your hand is up
(as if you were in a throwing position with your elbow in line with your shoulder).
• Press your elbow against the doorframe and slowly and gently rotate your upper body
away from your elbow.
• You should feel the stretch across the front of your shoulder and chest.
• Hold for 30 seconds and then repeat for the other side