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How to Lose 8.6 Pounds

How to lose weight step by step.

1^st Check with your doctor to see if you have any diet/health/medical concerns.

2^nd Download a calorie tracker. We recommend my fitness pal, you can find it on the app store.

3^rd Calculate your BMR (basal metabolic rate) at your current body weight.

4^th Calculate your BMR 10 pounds less than your current BMR.

5^th Track your calories every day for the next 4 weeks and stay within your caloric limit.

Alright now you have the steps let’s break it down a little more! First check with your doctor and see if you have any medical concerns and or diet issues that you need to be aware of before you start any type of workout or diet. In some cases there might be an issue where you need to be on a special diet so make sure you are in good health and that your thyroids are working properly! With any program whether it’s a new workout or diet you need to be safe and make sure it won’t cause bigger issues. Safety first!

Now assuming you’ve checked with your health care professional and you have the green light, let us dive right into the process!

First it is imperative that you have a way of tracking how many calories you’re are eating. If you’ve never tracked your calories before you will find this very eye opening. It can be surprising at first to see how many calories are in certain foods and how few calories are in others. For tracking your calories we recommend My Fitness Pal https://www.myfitnesspal.com/. It is a very simple to use app that you can download on your phone and this also makes it very convenient to use. When you are doing any type of program the easier you can make things the more likely you will be to follow through. When tracking your food be sure to be 100% honest and track everything you eat! This means every piece of food and bite you take, remember if you’re not honest the only person you’re cheating is yourself.

Ok so you have a way of tracking your food intake but how much should you eat? For this you will need to calculate your Basal Metabolic Rate (BMR). This is the amount of calories your body needs just to exist, even if you’re not exercising or moving your body is still using calories through breathing, digestion and other organ function. You can calculate your BMR by going to: http://www.bmi-calculator.net/bmr-calculator/. You will enter your height, weight, age and sex. Once you have your BMR you can determine how many calories you should eat per day. On average a woman’s BMR will be around 1350 and a male will be around 1750 (Remember these are just averages so you might be lower or higher). For the first week we recommend just eating what you normally would but making sure to track everything. This way you will see exactly how much you eat on a regular basis.

Once you are ready to start on the weight loss cycle you will take your BMR only this time calculate it for 10 lbs. less than you are now. With that number add 100-500 calories depending on how active you are. If you’re not very active on a regular basis stay on the lower end and if you’re very active stay at the higher end. For example; a 28 year old woman who is 5 ft. 3 inches and currently weighs 155 lbs. you’re BMR will be 1493. Start by calculating your new BMR at 10 lbs. less which would be 145 lbs. and that will give you a BMR of 1450. Take 1450 and add 100 to bring you to 1550 calories per day and try that for the next week. Depending on how you feel and what the results are you can add or subtract a few calories.

Do this for the next 4 weeks and see how much weight you can lose! Remember that your weight will fluctuate up and down a little based on how much water you drink. And if you can take measurements of your waist, stomach, hips arm, thigh and chest you might be surprised that you can lose inches even though the scale might not reflect the same loss in weight!

Stay positive and remember that weight is only one part of being healthy. Strength training and cardio along with a good diet is always the ideal goal!

We hope this is beneficial and if you have any questions feel free to email us at: [email protected]

Note: When I did this exact program I lost 10 pounds and my clothes fit looser than when I started. I tracked my weight twice every day, once in the morning and again before bed. My weight was all over the place but continued in a downward trend. You can see over halfway into the program my weight spiked back up higher than when I started. During this weekend my grandmother passed away and I spent the weekend eating whatever I wanted without tracking anything. It was three days of grieving and tons of junk food. This is a good example of life and how it affects our decisions, I had a bad weekend but got right back on track and continued to lose weight and got back down!

Life happens and we can fall off the wagon, remember to get back on the wagon!

In this episode Brittany and Drew talk about their recent weight loss cycle and give some great feed back and tips on how to lose weight and stay motivated.

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Megan Gillespie Competition

Megan Gillespie has been working so hard to compete in her first bikini competition. Today she joins the show to tell us all about her first competition! Listen to this episode and get inspired by Megan and her story.

And as always remember – Stay Motivated!

Drew Smith

Probiotics What You Need to Know With Dr. Briana Cain

Dr. Briana Cain joins the show to tell you everything you need to know about probiotics. What are they? Who needs to take them? How much should you take? What is the best brand? These questions and more are answered on this episode of Under Ten Fitness.

And as always remember – Stay Motivated!

Drew Smith

Shanna With Exercising Outside the Gym

Actress and model Shanna joins the podcast to talk about exercising outside of the gym and getting creative to still get a great workout!

Shanna said she isn’t a huge fan of working out in a traditional gym setting but really enjoys being active outside hiking,playing with her daughter at the park and doing P90x with her friends.

Shanna is originally from Colorado but is about to head to California where she will pursue her dream as being an actress and model.

She has been on the show before and you can workout along with her on the Chest Core and Buns Workout. Also be sure to follow her journey and listen to this episode to find some ideas and motivation for exercising.

And as always remember – Stay Motivated!

Drew Smith

Protein – Powder Vs chicken – Protein Review

Protein Powder is one of the most popular supplements sold to fitness enthusiasts as well as anyone looking to up their protein intake but is protein powder better than lean meat? Also which is more cost effective?

These are two of the questions Drew Smith will talk about on this episode of Under Ten Fitness. Plus a new feature on the show where we will review different protein powders.

Under review this week is a protein from True Nutrition.

I’ve decided to rate different proteins on 5 different categories – Taste, Drink-ability, Nutrition, Price and Company.

1. Taste/Texture – This protein was not the best tasting protein I’ve ever had and to be honest it’s actually pretty bad. I mixed the protein with water so that does have a little to do with the taste. When you mix these types of powder with milk they typically taste better. However despite the taste it wasn’t an overwhelming flavor it was actually very mild and it did not have an after taste which saved this protein from scoring a complete zero on the scale.

Taste/Texture 1 out of 5 kettle bells.

2. Drink-ability – When it comes to choosing a protein it ultimately boils down to the question “can you drink it?” This protein, while lacking flavor, was pretty easy to drink. It dissolved in water very quickly and if you drank it fast enough you might not even taste it at all.

Drink-ability 2 out of 5 kettle bells.

3. Nutrition – This is the most important aspect of protein powder. I prefer my protein powders with as little ingredients as possible with little to no sugar. This protein is pretty much just that! You can count all of the ingredients on one hand.

Nutrition 4 out of 5 kettle bells.

4. Price – Protein can cost anywhere from $7.00 per pound to $30.00 per pound. When I find myself picking out a protein I have a hard time parting with my money so the cheaper the better!

Price 5 out of 5 kettle bells .

5. Company – There are tons of different brands of protein and with all of the choices. I like to spend my money at companies I believe in and also that I feel are doing the best to serve their customers. I believe True Nutrition is a great company and am happy to spend my money with them. they have tons of choices and you are able to customize your orders to best serve you. Plus they use bags to ship their products and try to use as little packaging as possible to help save waste.

This Company gets 5 out of 5 kettle bells.

Summary – While this protein wasn’t the best tasting I do believe their are some redeeming qualities. It gets the job done, it doesn’t have a horrific after taste and it’s cheap! I will definitely purchase from this company again. Next time I will purchase a protein with a little more ingredients so it will be more flavorful and also I forgot to mention that you can completely customize your own protein. On the website you can choose the option to create your own blend so next time I could add a little more spice to the “whey saver” brand and still walk away with a really great tasting protein at a great price!

And as always remember – Stay Motivated!

Drew Smith

Megan Gillespie Progress

The first steps towards health and fitness can be the hardest to take. Not only will you struggle with self-control, you’ll constantly question everything you’re doing and ask yourself “Am I doing this right?” Looking at fitness magazines and watching beautiful actors and actresses it’s only human nature to dream and pretend what it would be like to look like that? Honestly it’s not that complicated… All of the content and information is right there for us but it’s up to us to take control and follow through. The hardest part of losing weight and getting a sexy bikini body or wash board abs is being constant with your training and eating healthy.

This is exactly what Megan Gillespie has done! She has proved to herself that she has the self-control and the will power to do what it takes to see results and she has been doing it consistently. There has been times that she wanted to quit but continued anyways. There has been times when she didn’t have all of the answers so she asked her coaches what to do? Megan decided that she wanted to compete in bikini show and she has taken all of the necessary steps to make it come true. She asked for help from experts, people and women that have competed before. She followed through even when she felt like giving up! Watch her journey and she her progress below. Also be sure to follow her journey on Instagram @Mega_fit17 and be sure to check back in here at Under Ten Fitness.

Megan Gillespie Says ~

“The training for my upcoming competition has been an incredible journey the last 14 weeks. It has been the most difficult obstacle to overcome; both mentally and physically. I have had to learn how to change my lifestyle and begin making my new lifestyle a habit. Not only has my body transformed, but so has my mind. I have taught myself discipline, self-control, and persistence at a whole new level. Training has required constant dedication and perseverance through all the highs and lows of life. There have been days where I feel like giving up, and where all the sacrifices I have to make for training just don’t feel like they’re worth it. On days you have no energy, swamped with a huge workload, stressed out over bills, or trying to maintain relationships, you still have to put in the work at the gym. Its days like these that really build character and that define who you are. Training for a competition isn’t for everyone; it is hard work! But you have to keep your priorities straight and create new goals for yourself to achieve. So far I have lost three pant sizes, fifteen pounds, and a negative self-image. I have gained confidence, the courage to pursue my dreams and exceed my own expectations, and have proven to myself that I have the ability to accomplish anything I set my mind to.”

And as always remember – Stay Motivated!