Let's first talk about what this blog is and is not. This blog will give you 10 things you can do over the next 10 days that will help improve your mood, energy and increase your leanness so you're looking your best.
This blog isn't however a quick fix when you haven't put any work in and your 10 days out from a big event.
The good news is there isn't an extreme diet attached to this but you will have to make a few changes andsacrifices with your eating.
Cut out sodium
Sodium rich foods can cause bloating which isn't ideal when you're in your swimsuit or perfect little dress. Sodium also increases water retention in the body so stay away from all junk and process foods and all packaged meals. You'll look leaner with less excess water.
Cut out artificial sugar + excess sugar
Both artificial and natural sugar in large quantities are especially bad for your physique. Sugar does however improve your mood and energy until the end it's Le sugar crash comes. Keeping your natural sugars low (eat berries for your fruit) and cutting out all artificial sugars will soon have you 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) but we do want you to focus on how much you're eating. Sticking to 3 meals and 2 snacks for the next 10 days is best and be consistent. Start with a smaller meal too if possible and only add more if you REALLY need it. Drinking water pre, during and after meals will help with this.
Make lean protein a priority
You're going to need to eat and your best option is protein. Aim for 1g per pound of your bodyweight to start with and always include a lean source (meat, Whey or diary) with every meal and snack.
You can also try eating your protein source first which will help combat overeating.
You're going to need to train everyday but you must vary the intensity and cardio type or you'll burn out.
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. Try getting off bus 1-2 stops early before and after work and always take the stairs.
Cardio every day
Ideally you should alternate your workouts between cardio and weights. This way your body will be able to keep it up for the whole 10 days while maximising efficiency and managing the burn out.
On your cardio only days we'd suggest working out for 40-60 minutes at 120-145bpm while on the days where you're weight training then end your session with 20 minutes at 145-160bpm.
Remember to vary your cardio.
It's all about the pump from now on. With your weight training we'd suggest you focus on volume more than anything.
Volume training is great for leaning out and the pump will improve your mood and look. Focus on squeezing the muscles you're working and add in a few sets to failure, especially on the more isolated movements like curls and flies.
Now you can't develop washboard abs in 10 days but you can tighten it up. Try adding in 1 x 60 second plank before bed and when you wake up, plus 4-5 sets at the end of all your workouts. Again vary your exercises.
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.
Now we're not beauty or fashion experts but there's no better feeling than a fresh haircut, some news clothes and a shave (or wax). Try and add a little colour too with a tan if possible.
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.
Don't forget you can keep up to date with us on Facebook, Twitter and Instagram @trainwithjc
Have a great day!!