If you are looking for a workout plan to help you quickly lose 10 pounds of stomach fat, you have come to the right place. But, if you want to gain muscle, read this article.
It’s safe to say that 2020 was strange because of Covid. Another significant change was no gyms – for the first time. But unfortunately, a lack of physical activity has led to one thing: stomach fat. But now, you can get in shape with this weight loss plan.
How Do You Lose 10 Pounds of Stomach Fat?
This article will share the most effective ways to lose 10 pounds of stomach fat. Thus, we will show you how to use a workout and diet to get in shape. Plus, we will give you tips to keep you on track for fat loss success. Also, we will share some resources, such as fitness calculators, to help you reach your goals faster. Let’s get started!
Adjust Food Intake –
The calories you ate were fueling your activity level when you were active. Now, you require less energy with your lower level of physical activity.
For example, if eating 2,000 calories a day fueled five workouts, you may need 1,700 calories a day when you stop working out. Also, this is because your body uses less energy. But, if you keep eating 2000 calories, you will gain weight.
We call this the energy balance theory – you can calculate your new energy requirements using our online total daily energy expenditure (TDEE) calculator. If you want to lose weight, this is the most important thing to do!
Move Daily –
Gyms aren’t the only way to exercise! Home workouts have grown in popularity and don’t seem to go anywhere. Also, get yourself some basic and cheap home gym equipment like:
- Resistance bands
- Adjustable free weights
- Kettlebells
And you’ll be ready to go! There are no excuses, even if you don’t want to get some essential gym equipment. Everyone can use their body weight for resistance training.
Subscribe to TF Clark Fitness Magazine to access free home workouts, diet plans, and online food calorie calculators. You can use these resources for inspiration and guidance. Also, you can perform activities like walking, housing cleaning, and cutting the grass.
Create a Schedule –
A busy life isn’t a reason to be lazy. If you have fitness goals, you can still achieve them from home. So what is holding you back?
Also, you can practice the same mental discipline from home—no need to let excuses get in the way. For example, start your workout to lose 10 pounds of body fat after you wake up and before you eat breakfast.
Just because you’re working from home doesn’t mean you should do your Zoom calls in your pajamas and trade your workouts for Netflix.
- Get up at the same time.
- Workout at the same time
- Meal prep
- Take your supplements
- Find innovative ways to keep progressively overloading
Ask yourself: what’s holding you back from being disciplined?
Drink Water –
Staying hydrated is the KEY to fat loss, yet many don’t prioritize it. Also, research shows that your body can’t correctly metabolize stored triglycerides without enough water.
We know this process as lipolysis. Thus, lipolysis refers to breaking down fat stores, in which water is a crucial component.
A study gave participants 2 liters of warm water per day and found increased thermogenesis and lipid oxidation, equating to 100 calories per day. Also, this is an easy and effective way to manage hunger.
Stay Motivated –
An online fitness group can help you with motivation and accountability. Also, these communities create a space for you to talk and meet with like-minded people.
Join a fitness group on one of your social media accounts. They all have them. Just run a quick search for fitness groups on your social media account.
A randomized controlled trial published in 2015 by the Preventive Medicine Reports found that when participants joined a fitness-based social network, they had higher physical activity levels (an additional 1.6 workouts per week than the control group), attributed to a positive environment.
So join a social media fitness group and get the motivation you need to start. Also, check out myfitnesspal and some other diet trackers.
Cut the Carbs –
A scientific research study found one of the best ways to lose 10 pounds of body fat is to cut carbs. When you store carbohydrates in your body, they bind with four grams of water to form glycogen.
Also, when you cut carbs from your diet, your body uses glycogen stores. As you burn glycogen, you lose four grams of water weight – resulting in quick weight loss. Thus, giving you a less bloated and puffy appearance.
While this is not necessarily fat loss (its weight loss – there’s a difference), it’s great for motivation initially.
Thus, it’s an objectively ideal way to drop fat. If you’re doubtful, check out this article analyzing 23 studies that independently tested the best diet for fat loss.
Also, as you may have guessed, the low-carb diet ranked first. Thus, a low-carb diet combined with a good workout helps you quickly lose 10 pounds.
Fasted Workouts –
Fasted workouts are performed in the morning on an empty stomach. When you workout in a fast state, you’ll break down fat stores rather than using the energy you’ve just eaten. Also, your blood sugar and insulin levels are low, the ideal combination for optimized fat burning.
A meta-analysis involving over 27 randomized controlled trials, the gold standard of research, stated that fasted cardio results in higher fat oxidation than in a fed state. As a result, you can use a fasted workout to lose 10 pounds of fat even faster.
Meal Plan to Lose 10 Pounds of Stomach Fat
Depending on your macros, your portion sizes may be different. Feel free to change the serving size (half, double, triple, etc.) if necessary. This meal plan, coupled with the workout plan, causes you to lose 10 pounds of fat faster than usual.
Breakfast –
- Eggs on toast
- Three eggs
- Two toasts
Protein: 31g Carbs: 30g Fats: 17g Calories: 400,
- Protein Oatmeal
- ½ cup oats
- scoop whey protein powder
- tablespoon peanut butter
- ½ cup low-fat milk
Carbs: 35g Protein: 32g Fats: 12g Calories: 300
- Veggie, egg, and cheese scramble
- Three eggs
- ¼ cup shredded cheese
- ½ cup veggies
Protein: 26g Carbs: ~12g Fats: 16g Calories: 290,
Lunch and Dinner –
- Pesto chicken and veggies
- 8 oz chicken breast cut into strips
- ¼ cup canned tomatoes,
- 8 oz asparagus,
- tablespoon basil pesto
- ½ cup cherry tomatoes
- Splash olive oil
Fry the chicken in oil with salt and pepper. Then, add canned tomatoes and cook on medium for 5 to 10 minutes.
Next, remove the chicken and add asparagus. Then, add the chicken back in on low. Finally, add pesto and cherry tomatoes when cooked.
Protein: 54.5g Carbs: 18.5g Fat: 20g Calories: 434
- Chipotle chicken bowl
- 8 oz chicken breast
- 1 cup of brown rice,
- a heart of romaine lettuce
- 1 cup tomato salsa
- Handful of cilantro
Cook the chicken to your choosing, and add rice and the rest of the ingredients in a bowl.
Protein: 28g Carbs: 29g Fat: 5g Calories: 246,
- Tuna salad
- 3 oz tuna
- Teaspoon Dijon mustard
- Tablespoon Greek yogurt
- Chopped celery stalk
- Sprinkle with curry powder
Mix all ingredients.
Protein: 32g Carbs: 14g Fat: 9g Calories: 266
Snack –
- Protein shake
- scoop whey protein
- tbsp peanut butter
- 1/2 cup Greek yogurt
Protein: 34g Carbs: 128g Fats: 15g Calories: 320,
- Greek yogurt mix
- 1/2 cup Greek yogurt
- scoop Impact Whey Protein
- banana,
- Eight whole almonds
Protein: 38g Carbs: 109g Fats: 10g Calories: 430,
5 Workouts to Lose 10 Pounds of Body Fat
This workout plan contains:
- 2 x lower body
- 2 x upper body
- 1 x abs
- It would be best if you had resistance bands – click here to purchase
Workout 1 – Lower Body Exercises
Squats with Resistance Band – Three Sets, Twenty-Five Reps, Cues:
- Place the resistance band above your knees, and squat until your butt is parallel to your knees.
Kickbacks with Resistance Band – Three Sets, Twenty-Five Reps, Cues:
- Get on all fours on a yoga mat. Hold a long resistance band in your hands.
- Place one foot inside and kick back to activate the legs.
Standing Hip Abductions with Resistance Band – Three Sets, Twenty-Five Reps, Cues:
- Stand upright with a resistance band above your ankles or knees, depending on the band’s resistance.
- You can hold on to something for support.
- Flex the foot and abduct the leg outwards until failure on each leg.
Walking Lunges – Two Setts, Fifty Reps, Cues:
- From standing, step forward with one foot and lunge.
- Then, switch legs and lunge forward with the other foot.
- Keep walking forward.
Lunge kicks – Three Sets, Twenty-Five Reps, Cues:
- One leg at a time. Lunge behind you, bending at the knee.
- Then come forward and high your leg as high as possible.
Resistance band squats – Four Sets, Twenty Reps, Cues:
- Stand on the resistance band with handles in your hands.
- Squat down with your hands at shoulder height.
- Stand upwards.
Banded hip abduction – Three Sets, Thirty Reps, Cues:
- The same exercise as regular hip abduction, but with a resistance band rather than a machine.
- You can do it seated or on the floor with your feet flat and your knees up. Put resistance band above knees.
WORKOUT 2 – UPPER BODY EXERCISES
Resistance band lat pull-downs – Three Sets, Twenty-Five Reps, Cues:
- Kneeling with a resistance band tied to something higher than your head.
- Pull each handle towards you, contracting your lats.
Resistance band tricep extension – Three Sets, Twenty-Five Reps, Cues:
- Stand on the resistance band with handles in your hands.
- Tilt forward, hinging at the hip with knees slightly bent.
- Bend your arms with elbows pointed behind you.
- Extend at the elbow with hands behind you, contracting your triceps.
Push-ups – Three Sets, Twenty Reps, Cues:
- You can perform them on your knees if necessary
- Lower body until as close to the ground as possible
- Straight body, bend elbows to lower
Resistance band chest fly – Three Sets, Twenty-Five Reps, Cues:
- Place foot over long resistance band, holding the handles
- Place one foot in front of the other, shoulder-width distance apart
- With hands in front of shoulders, press forwards
Star jumps – Three Sets, Fifty Reps, Cues:
- With feet wide and hands in the air, jump inwards, moving feet and hands together in the air.
- Do one rep
Tricep dips – Three Sets, Ten Reps, Cues:
- Position your hands shoulder-width apart on a secured bench or stable chair
- Slide your butt off the front of the bench with your legs extended out in front of you
- Straighten your arms, keeping a slight bend in your elbows to keep tension on your triceps and off your elbow joints
Resistance band bicep curl – Three Sets, Twenty-Five Reps, Cues:
- Standing on the resistance band, hold the handles and curl handles towards your shoulders to activate your biceps
WORKOUT 3 – ABS EXERCISES
Bicycle crunches – Three Sets, Twenty-Five Reps, Cues:
- Laying on the floor, cross your elbow to the opposite knee, barely bringing your back up from the floor
- Touch your elbow to your knee before switching to the other side
Lying leg raises – Three Sets, Twenty-Five Reps, Cues:
- Laying on the floor with your hands by your side, lift your feet towards the ceiling and lower slowly
Butterfly crunches – Three Sets, Twenty-Five Reps, Cues:
- With the soles of the feet touching each other, lay flat on your back with your knees out wide
- Touch your head slightly, with elbows out wide
- Crunch upwards, slightly lifting your shoulders from the floor
Ab roller – Three Sets, Fifteen Reps, Cues:
- From a kneeling position with hands on the roller
- Roll outwards, using your abs to control the movement
Plank – Three Sets, 1min time, Cues:
- With elbows and feet touching the floor, balance above the floor with abs contracted.
Crunches – Three Sets, Fifteen Reps, Cues:
- Lay down, with feet flat on the floor and legs bent
- Crunch upwards, slightly lifting your shoulders from the floor
- Lower
WORKOUT 4 – LOWER BODY EXERCISES
Resistance deadlift – Three Sets, Twenty-Five Reps, Cues:
- Resistance band under feet, holding the middle and pull band upwards
Calf raises – Three Sets, Twenty-Five Reps, Cues:
- Stand up
- With feet together, move from soles of feet to toes
Resistance Band Standing hip abduction – Three Sets, Twenty-Five Reps, Cues:
- Stand upright with a resistance band above your ankles or knees, depending on the resistance of the band
- You can hold on to something for support
- Flex the foot and abduct the leg outwards until failure on each leg
Reverse lunges – Three Sets, Twenty Reps, Cues:
- From standing, step backward with one foot and lunge
Resistance band squats – Four Sets, Twenty-Five Reps, Cues:
- Stand on the resistance band with handles in your hands
- Squat down with your hands at shoulder height
- Stand upwards
Squat jumps – One Set, Twenty Reps, Cues:
- From the squat position, accelerate upwards, driving through your contracted glutes.
WORKOUT 5 – UPPER BODY EXERCISES
1A) Arm circles – One Set, 1min time, Cues:
- Kneeling with a resistance band tied to something higher than your head
- Pull each handle towards you, contracting your lats
1B) Star jumps – One Set, 1min time, Cues:
- With feet wide and hands in the air, jump inwards, moving feet and hands together in the air.
- Thus, this is one rep
REPEAT 1A) AND 1B) FOUR TIMES
Push-ups – Three Sets, Twenty Reps, Cues:
- You can perform on knees if necessary
- Lower body until as close to the ground as possible
- Straight body, bend elbows to lower
Resistance band chest fly – Three Sets, Twenty Reps, Cues:
- Place foot over long resistance band, holding the handles
- Place one foot in front of the other, shoulder-width distance apart
- With hands in front of shoulders, press forwards
Ab roller – Three Sets, Fifteen Reps, Cues:
- From a kneeling position with hands on the roller
- Roll outwards, using your abs to control the movement
Shadowboxing – Three Set, 1min time, Cues:
- In a standing position, punch forward, with one hand protecting your face
- Drive and pivot from the rear foot, rotating the hips forcefully as your body weight shifts toward the front foot
Resistance overhead press – Three Sets, Twenty Reps, Cues:
- Standing on the resistance band, hold the handles and push overhead
The Last Word on How to Use a Workout Plan to Lose 10 Pounds of Stomach Fat
Follow a diet, workout plan, and fitness advice to lose 10 pounds of stomach fat. You can get in shape, improve your health, and increase your energy levels to feel better.
Also, a device such as a breath meter can help you track your fat loss in real-time. Thus, this device measures the ketones in your breath, a byproduct of fat loss. Also, it works the same way a breathalyzer for intoxication works.
Eating less and moving more is the best workout plan to lose 10 pounds. You can stay satiated longer by choosing the right foods high in fiber and protein and low in sugar. Also, fiber will keep your blood vessels and digestive tract clean.
At the same time, protein will build muscle and hormones that cause muscle gain and fat loss. Thus, the foundation of any fitness journey is food and natural activities. While supplements and exercise increase your success on a fitness journey, they cannot do it alone. No excuses. Get going!