OK, if you’ve applied the instructions in the first 3 parts of “How To Lose Your First 10 Pounds,” then you’ve come a long way.  By the way, these strategies don’t just work if you’re trying to lose your first 10 pounds.  They work at any point in your program, if you’ve hit a plateau, if you just need a fresh perspective on things.  These strategies will work for you too!

Once again, you have 2 simple actions steps to take today.  The first one is really easy.

Action Step #1.  Find a support partner.  Preferably someone who is positive, supportive, and will encourage you (not discourage you) in your weight loss efforts.  Often times you will want to look outside of your family members and best friends for support.  Possibly look for someone who has the same values, beliefs and goals as you.  Maybe it’s someone on this blog , or on Facebook.   Tell your support partner what you’re doing, what your goals are and how they can best support you.  Talk to them on a regular basis and anytime you are struggling and need support.  Go one step further and create a blog, or a Facebook profile and announce to the world what you are doing.  Then you’ll have many support partners.

Action Step #2.  Combining the workouts from part 2, and 3, it’s time to step it up again.  In the morning, you’ll do a 4 minute circuit of squats and a 4 minute circuit of squats and push ups.  In the evening you’ll do the same thing.  So that’s 8 minutes in the morning and 8 in the evening for a total of 16 minutes.  I am keeping the exercises simple because this isn’t a formal program.  When I roll this out into a coaching program, I’ll include more variety in the exercises and videos.

Your 4 minutes of squats are:

Squats x 20 seconds
10 seconds of rest
8 straight rounds

Your 4 minute squats/push ups workout looks like this:

Squats x 20 seconds
10 seconds rest
Push Ups x 20 seconds
10 seconds rest
4 rounds of each movement

And that’s it today! I really hope this is helping you. I may put out one more lesson and then I’m going to think about a coaching program to help you lose 10 pounds in 30 days.

Have a great weekend.

Scott Colby

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