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Technically speaking yes, I can lose 10 pounds in 10 weeks. Now it is more important how I plan and commit it to achieve this weight loss. I know if I lose 1 Pound every week by burning more 3500 Calories more than my requirement, I will meet my goal. I always wanted to get in to the best BMI since last year when I was training for Chicago Marathon but couldn’t hold too long for being injured during my San Francisco Marathon training. Now I have a clear schedule with my current stats to consider for the goal.

Current Stats:

• Height: 5’5.5”
• Weight: 140 Pounds
• BMI: 22.9
• Waist: 28
• Love Handles: 31
• Abs: 2 packs

Goal:

• Height: 5’5.5”
• Weight: 130 Pounds
• BMI: 21.3
• Waist: 28
• Love Handles: 29
• Abs: 4 packs

Training Plan:

I personally think there are 3 most essential things to be taken care when it is something to deal with health, these are:

Food – This is very important to keep your diet in control when you are planning to reduce your weight. I will also not suggest losing your fat by only dieting; you should also workout in order to achieve your target. Here I have to burn 2300 Calories per day so I will keep my food in a range of 1300-1500 Calories so that I will burn the remaining from my existing fats. Don’t get duped with the calculation, you might be thinking about balance 800 calories multiplied with 7 days will reduce 1.6 pounds per week but in reality I am not going to workout 7 days a week and can’t keep my daily diet in 1300-1500 calories. I am taking the benefit of doubt that I might not restrict myself that much so in order to achieve the targeted weight loss I have to take fewer calories on any average day.

• Morning – I always take tea with a cookie (200-250 Calories) and a coffee later so all comes to 300-350 calories. If you are following my routine then try to have a banana or apple with a cup juice by restricting to 300-350 calories.
• Lunch – I am Indian so I love to eat rice with spicy curries so it is hard for me to restrict this below 600 calories but I guess I have to do it at any cost. I will have either a 6” sub from subway or my regular meal with reduced quantity. I always drink a lot of water which you can do as well to reduce your food intake.
• Evening – I am still having 350 to 600 calories in hand, I either take a cup of juice or a tea in evening. Either of the case this will not be more than 100-150 calories. You can do the same and keep it under 150 calories.
• Dinner – I can have my food in a range of 200 to 500 calories for my dinner, I always prefer to eat less in dinner as I don’t get enough time to burn it later in the evening. Just eat something before 1-2 hours of your sleep and restrict it to 500 calories as I am doing here.Finally I will end a day with maximum of 1500 calories and my daily requirement will be 2300. Remember I am quitting all fat foods like pizza, cheese, sweets, and snacks so you also do the same. I am also quitting beer/pops/cold drinks as that adds more calories for no valid reason.

Exercise – This will be the second most important factor in order to lose 10 pounds in 10 weeks so I planed accordingly. I also consulted experts from body building forum and they said everything seems to be fine other than my diet limitation.

• Monday – Run 4 Miles, lower and side abdominal exercises for 40 minutes.
• Tuesday – Run 4 Miles, upper and side abdominal exercises for 50 minutes.
• Wednesday – Rest
• Thursday – Run 4 Miles, lower and side abdominal exercises for 40 minutes.
• Friday - Run 4 Miles, upper and side abdominal exercises for 50 minutes.
• Saturday - Run 4 Miles, lower and side abdominal exercises for 40 minutes.
• Sunday – Rest

Rest – This is also equally important as stress might get you some injuries which will just spoil your whole plan. For me this plan is in control and I need to sleep 6.5 to 7 hours a day. Here I am trying to sleep more 1 hour everyday.

Let me know here if you think I should change my plan for some reason or you have scheduled a better plan to reduce 10 pounds in 10 weeks.

Yes, one time marathoner is struggling to run only 3 miles with no pain. I have completed Chicago marathon, 2007 successfully but not able to make only 3 miles right away.

I have been running for a long time and completed one marathon as well. I am scheduled to run my next marathon which is in San Francisco but I can’t participate this time as I am badly hurt and struggling to run only 3 miles.

I was following my marathon schedule for San Francisco marathon, 3rd Aug 2008 and hurt my knee badly when I was running 17 miles mark. I remember that was scheduled to run 17 miles on May 17th that I completed after coming from work. I was comfortable during my run, I was also hydrating myself in regular intervals but I don’t know what went wrong for which I am not able to run 3 miles at least. After the run my knee started paining, I was not even comfortable to walk the stairs. I normally use ice once I feel any pain on my knee or ankles. That solved a little but not enough to get me on track. I took enough rest before jumping in to make the next run but I realized that knee is not allowing me to run. I kept trying to run with enough rest and proper care of my knee for one month but I couldn’t get any success.

Here is the time to visit a doctor in US, I am here since Aug 2005 but I never been to a doctor but this was an important call which I couldn’t deny. I visited two doctors and came with a conclusion that I will have to take more rest else an injection near the left knee to run San Francisco marathon. I choose not to run this marathon against the injection, still I am trying to run at least 3 miles every alternate day with no pain but I am getting no success. To keep up my metabolism I need to run and I am helpless right now.

How to Keep up Your Moral during the Tough Time

• Keep patience and don’t break yourself.
• Try to take advises from experienced people.
• Take yourself to square one and start fresh.
• Keep a short goal and achieve it so that you can look further.
• Keep trying the smallest goal until you get your first success.