If you are looking for a home workout and diet that can help you lose 10 pounds of body fat quickly, then you have come to the right place. But, if you are looking to gain 20 pounds of muscle, read Gain 20 Pounds of Muscle-How to Do It Fast with This Diet and Workout. It’s safe to say that 2020 has been a strange year: social distancing, working from home, sanitizing everything we come into contact with… Another major change has been no gyms – for the first time. Consequently, the combination of working from home and a lack of physical activity has led to one thing: weight gain.
In this post, we’re going to share the most effective ways to lose 10 pounds, workout, and diet, and keep in shape during lockdown from the comfort of your home. Plus, giving you a free home workout and diet plan to get you on the right track for fat loss success. Let’s get started!
1. Adjust your food intake
If you were active before lockdown, the calories you were eating were fueling your level of activity. Now, with your lower level of physical activity, you require less energy. For example, if eating 2,000 calories a day fueled five workouts a week to keep your body weight stable – you now may only need 1,700, as your body uses less energy throughout the day. Also, if you kept eating the same, you would gain weight.
This is the energy balance theory – you can calculate your new energy requirements using an online total daily energy expenditure (TDEE) calculator like this. Consequently, if you want to lose weight during the lockdown, this is the most important thing you can do!
2. Move daily
Gyms aren’t the only way to exercise! Home workouts have grown in popularity over the course of 2020, and they 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! Even if you don’t want to spend money getting some basic gym equipment, there are no excuses because everyone can use their body weight for resistance during workouts.
Subscribe to the TF Clark Fitness blog to access free home workout plans and fitness advice that you can follow for inspiration and guidance.
3. Create a schedule
Lockdown isn’t a reason to be lazy or undirected. If you have fitness goals, you can still achieve them from home. So what is actually holding you back? Are you practicing the same mental discipline as you do in the gym, or are you letting your excuses impede your goals? For example, you can use a home workout to lose 10 pounds of body fat with the right diet.
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 every day
- Workout at the same time every day
- Meal prep
- Take your supplements
- Find innovative ways to keep progressively overloading
Ask yourself: what’s holding you back from being disciplined?
4. Drink more water
Staying adequately hydrated is KEY for fat loss, yet so many of us don’t prioritize it. Without enough water, research shows your body can’t properly metabolize stored triglycerides or glycogen. We know this process as lipolysis and refers to the breaking down of fat stores, in which water is a key 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. This is an easy and effective way to keep in shape during the lockdown.
5. Stay connected to stay motivated
An online fitness group or a community can help you with motivation and accountability. These communities create a space for you to talk and meet others with the same goals and obstacles as you.
The research supports: 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 the motivating environment.
Join the TF Clark Fitness community and get the motivation you need to get up off your ass and get to your workout!
6. Cut the carbs
When you store carbohydrates in your body, they bind with four grams of water to form glycogen.
When you cut carbohydrates from your diet, your body uses glycogen stores. As the glycogen is burnt, you also lose four grams of water weight – result in quick weight loss and 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, and it’s an objectively ideal way to drop fat. If you’re doubtful, check out this article that analyzes 23 studies that independently tested the best diet for fat loss. Subsequently, as you may have guessed, the low-carb diet came out on top. A low-carb diet combined with a good workout helps you lose 10 pounds of body fat faster.
7. Fasted workouts
Fasted workouts are workouts 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 consumed. Plus, 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, finished by stating 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 for fat loss
Depending on your macros, your portion sizes may be different. Change the serving size (half, double, triple, etc.) depending on your macronutrient requirements. This meal plan, coupled with the workout plan, causes you to lose 10 pounds of fat faster than normal.
Fat loss – breakfast ideas
- Eggs on toast
- 3 eggs
- 2 toast
Protein: 31g Carbs: 30g Fats: 17g Calories: 400,
- Protein oatmeal
- ½ cup oats
- 1 scoop whey protein powder
- 1 tablespoon peanut butter
- ½ cup low-fat milk
Protein: 32g Carbs: 35g Fats: 12g Calories: 300
- Veggie, egg, and cheese scramble
- 3 eggs
- ¼ cup shredded cheese
- ½ cup veggies
Protein: 26g Carbs: ~12g Fats: 16g Calories: 290,
Fat-loss lunch and dinner ideas
- Pesto chicken and veggies
- 8 oz chicken breast cut in strips
- ¼ cup canned tomatoes,
- 8 oz asparagus,
- 1 tablespoon basil pesto
- ½ cup cherry tomatoes
- Splash olive oil
Fry the chicken in oil with salt and pepper. Add in canned tomatoes and cook on medium for 5 to 10 minutes. Remove the chicken, add asparagus. When cooked, add the chicken back in on low, add pesto and cherry tomatoes.
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, 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 of curry powder
Mix all ingredients.
Protein: 32g Carbs: 14g Fat: 9g Calories: 266
Fat loss snack ideas
- Protein shake
- 1 scoop whey protein
- 1 tbsp peanut butter
- 1/2 cup Greek yogurt
Protein: 34g Carbs: 128g Fats: 15g Calories: 320,
- Greek yogurt mix
- 1/2 cup Greek yogurt
- 1 scoop Impact Whey Protein
- 1 banana,
- 8 whole almonds
Protein: 38g Carbs: 109g Fats: 10g Calories: 430,
How to Lose 10 Pounds of Body Fat with this Home Workout Program
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 To Lose 10 Pounds
Resistance Band Squat – Three Sets, Twenty-Five Reps, Cues:
- Place resistance band above knees, squat fully down until your butt is parallel to your knees.
Resistance Band Kickbacks – 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.
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 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.
- 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 feet flat and knees up. Put resistance band above knees.
WORKOUT 2 – UPPER BODY EXERCISES TO LOSE 10 POUNDS
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 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 together 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 little 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 TO LOSE 10 POUNDS
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 TO LOSE 10 POUNDS
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 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 TO LOSE 10 POUNDS
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 together and hands together in the air.
- 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
Following this diet, home workout plan, and fitness advice to lose 10 pounds of fat faster than ever, get in shape, improve your health, and increase your energy levels so you can feel better than ever from home. No excuses. Get going!
