We all know that daily work out is essential. But, when you are living in between frequent trips, finding out time for exercising becomes next to impossible. Hence, if you are struggling to bring out time for exercising, tired of doing the same old squats and pushups, or running through alleys in frosty winter mornings, opting for a Pilates reformer would be a wise escape.

Plenty of such reformers are available in the market today, some are helpful, and some are not. But you can use Coreplus Reformer from 1fitlab wherever you are and forget about the agitation when you have to skip your exercises. Imitating the resistance action that Pilates reformers encompass, the x-shaped reformer is joined with lightweight resistance bands and is much more efficient than a regular Pilates reformer. 

Now, let’s go through the following sections and identify how much beneficial working out with a Pilates reformer can be for you.

  1. Train Anywhere and Anytime

The first thing you should know about such reformers is they are very portable. As it is a lightweight, you can quickly put them inside your backpack or suitcase without bulking up it unnecessarily. And, by carrying them every time you go out on a trip, you are making sure that a portable gym is always at your side, endowing you will all workout benefits your body and mind should have.

In your leisure, bring it out from your luggage and put it again at its place after exercising. 

To get yours click here
  • Possibility of Dynamic Stretching Exercises

According to many studies, the exercises people use to maintain their fitness before are gradually changing, and stretching exercises are gaining more importance. Reformers powered by a resistance band can come as a complement in your daily exercise routine, levitating you to perform dynamic and stretching exercises more proficiently. If you are a beginner, you must know how to use Pilates Reformer and get some advice from experts before stretching exercises.   

Remember, stretching is essential after working out as it enhances your flexibility and improves your range of motion and body posture. And, if you are associated with any sports, stretching is just imperative.

  • Causes No Harm to Joints

As it is dissimilar to free weight lifting, adding up a Coreplus Reformer tool in your home exercise venture, you will be exercising with gravity. It means lesser joint compression keeping your joints away from injuries in the long term. Besides, it will also go easy on your joints by helping you in executing various not-repetitive movements.

  • More Effectiveness But Less Chance of Injury    

Reports have also suggested that stretching exercises with elastic bands are equally or more effective than traditional weight training. As such activities keep body joints away from injuries, people with existing injuries can also opt for exercising with them. Another beneficial aspect remains that a Pilates reformer can allow you to perform exercises that dumbbells never can.

  • Budget-Friendly 

As you can have different exercises with only a single tool, the necessity of purchasing several machines and weights diminishes. Hence, choosing a reformer such as this over other gym equipment will always be cost-effective for you. 1fitlab offers a cost-effective Coreplus Reformer, which you can use at your home or gym as well.

  • Grow and Tone Muscles  

According to studies, the primary importance of choosing a Pilates reformer is regularly exercising with it helps in the growth of muscles long with toning them at the same time. The toning process means eliminating body fats so that the muscles become visible right under the skin. However, it’s also true that there’s no specific exercise for toning your muscles. Muscle activation and hypertrophy (an increase of muscle volume) can be achieved by weight training and free weight training. And, working out with Pilates reformers is an easy way of attaining them both.

Customize Your Pilates Reformer Training According to Your Athletic Needs

When you admire sports like volleyball, badminton, and soccer and try to play whenever you have time, resistance training with Coreplus Reformer can benefit you more than any other exercising tool. Making anyone perform various exercises can aid you in fitness aspects like coordination of balance, strength, speed, endurance, flexibility, and many more. All you need to do is continue daily workouts targeting different body parts of your body. So now, the only thing in between you and your fitness goal is purchasing a Coreplus Reformer.


4 Things That Beginners Need To Avoid.

Research published in NCBI states that a low ketogenic diet helps drop the pounds quickly than any other weight loss plan.  Most people have noted that low-carb food has boosted their energy levels and has helped them think more clearly. The Keto diet is one of the hottest diets that have gotten into trend since 2019. This diet form is super restrictive, so you need to keep track of your food intake and other nutritional forms. The Keto food includes a mix of starchy vegetables, no grain-laden food, limitation on fruit intake, and you need to avoid sauces, sweets, and juices. The idea is to burn the body fat and trigger the metabolism. However, the beginners taking this diet make the biggest mistake on Keto diet. 

Let us now see a few mistakes that beginners need to avoid and make their diet plan healthy.

Less Intake of Water.

The beginners on the Keto diet focus more on what they are eating and avoid hydrating themselves. While taking this diet, there is a decrease in the carbohydrate intake, and there is a huge shift in the electrolyte and fluid balance. Even the body flushes out the ‘ketones from the urine’, leading to depleting sodium and water level in the body. So, it is advisable to consume enough water that is half your body weight taken in ounces.

Not Having Enough Fat.

While on the Ketogenic diet, the fat intake needs to be loaded up to speed up the weight loss process. But, beginners are afraid to load up much on the fat-based diet as it is commonly believed that eating fat-based foods will make you fat.  You need to understand, as you are lowering your carb intake, so fat intake must be boosted. The right amount of fat-based food will help in balancing your metabolism and hormone function. So, eat monosaturated fats, animal fats, and olive oil.

Avoiding Fruits and Vegetables.

In a Keto diet, you need to cut down on your carbs, but people forget to take the vegetables and fruits in this process. Vegetables are essential if you are on a Keto diet. Eat a mixture of starchy and non-starchy vegetables like zucchini, broccoli, cauliflower, and mushrooms. Veggies contain fiber and micronutrients that are great for your overall health. You must even opt for low-carb fruits like berries that will aid weight loss. The beginners can even refer to the keto diet’s expert blueprints like the “Ketogenic Diet 101 Pack: The Complete Health and Rapid Fat Loss Blueprint” by 1FitLab. 

Too Many Cheat Meals.

Unlike other diet loss plans where you can have cheat meals, there is no such thing in the Ketogenic diet. Being cheat meals is high on carbs, and it will take you off the ‘Ketosis.’ So, it’s necessary to be smart about choosing your cheat meals like you can have cauliflower crust pizza, peanut butter cups, Keto chocolates, etc. 

Reducing your carb intake and the sudden rise of fat may cause some effects, but if you stick to this diet consistently, then you will get desired results. Start improving the biggest mistake on Keto diet, and if you are not sure, then take the expert’s help.


Exercise and nutrition is an essential part of life. Staying fit and is an equally important requirement for healthy people as that of youngsters. With the passage of time, seniors are rejecting the sedentary lifestyle and shifting towards opting for an active routine. Exercise helps you live a long, healthy, and enjoyable life. Harvard Medical School suggests that regular exercise promotes self-reliance in older people. Exercise also combats stress, makes you more energetic, and improves balance.
So, here are the top 5 workouts for older adults

Before starting with any exercise regimen, it’s essential to check with a physician to ensure your workouts’ fitness.

  1. Water aerobics

In recent years, water aerobics have gained popularity as a form of exercise for all ages. However, it has become particularly famous in older people. People who are patients of arthritis or experience any other sort of joint pain find water aerobics quite relieving. This is because the buoyancy of water induces lesser stress upon the joints. Due to the natural resistance in the water, this form of water aerobics omits the need for weights that are usually required for strength training. These exercises improve strength, balance, and flexibility with minimum strain on the body. This makes it one of the ideal types of exercises for older adults.

  1. Chair yoga

As adults require a form of exercise with low impact, chair yoga is a form that meets the criteria. It improves balance, flexibility, mobility, and muscle strength which are critical for fitness in older adults. Chair yoga levies less strain on the bones, joints, and muscles. Chair yoga has also been shown to significantly improve mental health in older adults. Other than this, it also improves the quality of sleep, reduces the instances of depression, and also invokes a general sense of well-being. It is one of the top 5 workouts for older people that can be tried in the form of overhead stretch, seated twist, seated cow stretch, seated mountain pose, or seated cat stretch.

  1. Pilates

One of the top 5 exercises for seniors includes pilates which is another form of low-impact exercise. Pilates usually improves breathing, concentration, alignment, and core strength which are all the substantial components for a healthy being. Pilates usually involve mats, pilate balls, or other low-impact accessories that positively influence strength, flexibility, and balance in older people. You can try mermaid movement, side circles, foot slides, leg circle, leg ups as different forms of pilates.

  1. Tai chi

Tai chi is one of the best low-intensity sports that has proved vast improvements in balance and flexibility. This form of exercise is usually performed in groups that don’t only help better the physical being but also the mental strength through social interaction. It also helps with relaxation and focus, which eventually uplifts the mood and improves mental health. Finding like-minded exercise buddies at the place of workout becomes an excellent motivation for older adults as well.

  1. Brisk walking

One of the top 5 exercises for seniors includes brisk walking, which is exceptionally beneficial for muscles and the heart. As compared to jogging, walking doesn’t exert pressure on the joints, which is advantageous if you have weak ankles or knees. Brisk walking is not like regular walking; it’s about improving your gait. You have to increase your stride and maintain a good posture by keeping your back straight and shoulders back. With such posture, brisk walking is guaranteed to provide maximum benefits.

Remaining engaged in some sort of physical activity is vital for health and fitness in older adults. Exercising can help improve cognitive functions, balance, and energy. It can also prevent counteract diseases or reduce the unfavorable symptoms of these diseases. Remaining active will help them live a long, joyous life without having to succumb to pains.

Are you looking forward to losing some weight? It may be hard to even stick to the regime for even a few days because things are hard when you are a foodie. Or, when you lead a mismanaged life, you can not come back to a healthy lifestyle without any proper guidance. This is why we are here with the best suggestions of fitness and health goals achievements through a weight management app. But how can this app help you manage your weight in only 30 days? Let’s get to know all that you must know about your weight and losing it only in 30 days.

Can People Lose Weight At Home?

Most people think that losing weight is only possible by joining gyms or weight loss clubs to guide you step by step to your weight loss goals. The world of technology has brought all amenities to your home, in fact, to any place you want to carry them. A weight-loss app will guide you in the best possible way to help get rid of extra weight and achieve all the fitness goals. You defiantly can reduce a significant amount of weight if you follow the suggestions given to you by these apps.

Is A Weight-Loss App Suited For Everyone?

This app is suited for every person out there who wants to lose weight and be fit. The 30 Days Challenge to achieve fitness goals will guide you through and help you stay on track for your diet and exercise routine. Whenever you head out to look for the best ways of losing weight, you must first find a guide. And what better guide can you access and have at any time, any place, and anywhere you want to? This app will help you stay on track and will significantly bring changes in your body.

What Features Do I Get In 1fitlabs 30-Day Challenge Fitness App?

The following features will be given to you to keep track of your improvement in weight and stay on track for a long time.

– Your progress is recorded regularly

– You get reminded through notifications that you need to workout

– You get access to fully detailed video guides – The exercise intensity is improved stepwise

– 30-day challenges for you as full-body, butt- You can share the routine with your friends as well

How Much Adaptability Doe This App Offer?

This fitness app is not only for experts or perfectionists. If you want to lose weight and don’t have enough time to spare out, you get the short workout videos, if you don’t have the right equipment, then you get them at-home workout videos, if you want to build up muscles mass and want to do strength training, then the fitness videos are for you. 1fitlabs 30 Day fitness challenge app suits everyone, and all of the people who want to lose weight and be fit can do so from this app.

Can Anyone Lose Weight Through Suggestions And Tips Given In This App?

1fitlabs 30-day challenge for fitness doesn’t come with any hidden remarks. The diverse set of exercises and training sets given through video lectures in this app will guide everyone who wishes to reduce weight. You can choose for yourself which kind and of what intensity the exercises suit you. You can enjoy being on the go whenever you find some time out, and hence you won’t have to be bound by the gyms and places dedicated to fitness training. You will get the opportunity to lose weight wherever you are. Top class guides will be available for you to get access to the best world-class suggestions for losing weight. All this and a lot more is available to you without having to spend loads of money on subscriptions to gyms and weight loss clubs. All you need to do is pick the right exercises and fitness goals for yourself in 30 days. The app will also track your improvement and progress, and all you have to do is focus on your goal daily. Soon you will find out you are losing weight and being in shape is the world’s best feeling.Make sure you keep sharing your progress with your friends to find motivation and start following the regime given in 1fitlabs 30 Day Fitness Challenge app.

download the app for free on the google play store 1fitlabs 30-day fitness challenge

What is keto? And how does it work.

Keto is just a short form of the word Ketogenic. A ketogenic diet is a high fat, just the right amount of protein, minimum carbohydrate diet that is used in medicine to treat mainly hard to control epilepsy, a disease, in children. This diet mainly focuses on the burning of body fat and saves the carbohydrates. 

Ketogenic is the word used for a low carbohydrate diet. The main purpose of this is to give you more calories from fat and protein and to get lesser carbohydrates. You have a cut back on many of the carbohydrates that are easy on digestion system like sugar, pastries, soda, and also white bread. This diet contains 70 percent of calories that are mainly derived from fat, and less than 10 percent comes from carbs, and less than 20 percent is derived from protein. The goal of this diet is to enter a state of ketosis with the help of fat metabolism. 

Is the keto diet appropriate for weight loss?

Keto diet helps majorly in weight loss as well. For the first 2 to 6 months, there is proof that the minimum carbohydrate diet can help you in getting rid of weight fast than standard high carbs and a low-fat diet. These first few months will show you the most results of weight loss once you follow the keto diet regime. 

How long will it take for me to see keto diet results?

It has been seen that people feel lesser hunger pangs and don’t feel like eating at all times in the keto diet. For some people, the results are based on the kind of strictness they have for this diet. And many say that once you get started with the keto diet, it will be a lot easier to stay on track. This diet helps in acquiring fast and visible results. The first pound can seem to go away very fast, which is mostly water weight. You will have to follow the keto diet with all its components to be able to acquire results fast and to keep these results on you.

Can I burn calories with the keto diet?

A few pieces of evidence show that this diet can burn calories. There is a possibility that the very least effect of calorie loss may be seen that is not even meant for having weight control. This diet can help you lose about 12 to 13 pounds of weight in two months of strict food choices. 

Is the keto diet a long term result producing diet?

This diet does constantly help children with epilepsy, but for the diet part, there are few pieces of evidence. Not many people have been observed who had gone on a diet forever. But the immediate results of this diet show that it can give you a prolonged health benefit for mind and body. And about epilepsy, many reported that about 60 percent fewer seizures were experienced after having a keto diet. 

What are the different kinds of Keto diet?

There are many versions of the keto diet;

  1. The standard ketogenic diet (SKD):

It is a very low carb, moderate protein and high in fat diet. It has 70% of fat, 20% of protein, and only 5% of carbs in it.

  • Cyclic Ketogenic diet (CKD):

This diet has periods of increased carb intake, like five ketogenic days that are followed by two high carbohydrate days.

  • The targeted ketogenic diet (TKD):

This diet allows you to let carbs addition to your diet around workouts.

  • High protein ketogenic diet:

This is just like the Standard keto diet but has more protein in it. The ratio of the ingredients is like 60% fat, 35% protein, and 5% carbs.

Can the keto diet help with diabetes and pre-diabetes?

Diabetes is known for changes in metabolism, impaired insulin function, and high blood pressure. Through the keto diet, you can lose excess fat that is linked to type 2 diabetes, metabolic syndrome, and pre-diabetes. In a study, it was found that the keto diet helped with insulin sensitivity by making it 75% better than before. 

In another study, it was found that half of the type 2 diabetes patients stopped using the diabetes medications after keto diet. In another study, the keto group lost 24.4 pounds as compared to 15.2 pounds in a higher carb consuming group. 

What are the other benefits of keto diet?

Keto also helps with other health issues like heart disease, cancer, epilepsy, Alzheimer’s disease, Parkinson’s disease, polycystic ovary syndrome, brain injuries, and also with acne. In this diet, you have to avoid eating sugary foods, grains or starches, fruits, beans or legumes, low fat or diet products, root vegetables, unhealthy fats, alcohol, and sugar-free diet foods to stay on the right track of producing keto diet benefits.

What is strength training?

Strength training, also known as weight training is an essential exercise routine that everyone should be practicing.

This type of training involves lifting weights in a repetitive fashion until your muscles reach what’s known as “muscular failure”; as this happens, the microscopic fibers inside your muscles will be torn apart, which may sound bad at first, but it’s our goal from the beginning.

The microscopic tearing will help your muscles increase in size, making you more fit and helping you lose extra weight.

In fact, some professional trainers argue that strength training is the single most effective way to lose weight compared to other exercise routines.

Who can lift weights?

Usually, when we think about weight lifting, the picture of Arnold Schwarzenegger in his 20’s comes to mind; this has led people to think that strength training is more of a youth exercise and if you are old, it’s not for you.

Researchers have debunked this myth repeatedly. Nowadays, doctors recommend weight lifting to all age groups, especially older people, and I’ll tell you why.

As we age, a parameter called the basal metabolic rate (BMR) will slowly decrease.

BMR is the number of calories your body needs to maintain the functioning of your internal organs and to keep you awake.

This parameter is dependent on multiple factors, including age, body type, weight, gender, and lean muscle mass.

The reason BMR decreases with age is the continuous shrinking in the muscle mass. Low BMR means fewer calories being burned, which eventually means that you start storing more fat in your adipose tissues.

But here’s the tricky part; when people weigh themselves, the number they see on the scale might be in the healthy weight range. So, their weight is appropriate but their cholesterol and fatty acids levels are high. This state is referred to by nutritionists as “metabolically obese”.

As a result, people will have more risk of developing chronic diseases such as coronary artery disease, diabetes, and neurodegenerative diseases (e.g. Alzheimer’s disease, Parkinson’s disease).

By lifting weight, you can prevent this process and the diseases associated with it.

To summarize, strength training is for everyone regardless of their age (of course, you have to be old enough).

One exception to this rule might be debilitating medical conditions that cannot be compatible with intense physical activity. For these patients, discussing this option with their physician is the best course of action

The benefits of strength training

Increases lean muscle mass

As we mentioned earlier, consistent strength training will increase your muscle mass by causing microscopic tearing in the muscle fibers.

When the body tries to repair these injuries, it will adapt to the increased needs caused by intense workouts, and the process will result in bigger muscles.

Burns fat faster

Besides increasing your BMR, weight lifting will help you burn fat faster by using calories to repair the muscular damage caused by your workout. Subsequently, you will be burning calories as you sleep, which is a great investment if you ask me.

Enhances bone mineral density (BMD)

Multiple studiesfound that resistance training (a.k.a weight lifting) can enhance your bone and articular health by promoting the action of osteoblasts, which are the cells responsible for the mineralization of bones.

The cornerstone of osteoporosis pathophysiology is the disrupted balance between osteoblasts and osteoclasts activity. In this case, the osteoclasts are more active than osteoblasts and cause the breakdown of bones, which increases the risk of patients to get frequent fractures.

Physicians recommend strength training for patients with less severe symptoms to improve their BMD.

Additionally, your flexibility will significantly increase, reducing the risk of injuries, as a result.

Improves cognitive functions

This is especially beneficial for older individuals who are at risk for age-related mental deterioration. Researchers at Seoul National University College of Medicine conducted a study to assess the effects of resistance training on cognitive functions.

The study concluded that “high-speed resistance exercise training approaches are effective in improving cognitive function and physical performance in older adults with cognitive frailty. This study shows that it is feasible to identify older adults with cognitive frailty in the community and primary care setting for effective intervention to reduce their level of frailty and cognitive impairment.”

In other words, strength training could be used as a treatment modality for patients at a higher risk of cognitive impairment.

Reduces symptoms of some diseases

Whether it’s musculoskeletal, digestive, pulmonary, or cardiac symptoms, strength training can reduce the frequency and severity of many symptoms, including back pain, joint pain, and digestive problems.

This is mediated via the regulation of hormones and increasing the secretion of endorphins, which are potent painkillers.

What are the best exercises to start doing?

In the beginning, choosing what exercises to perform can be overwhelming and intimidating. To overcome this, you need to start slow and build your way up.

For example, during the first few weeks, you should focus more on moving your body and getting used to the vibe of the gym. Of course, you must lift some weight but start with light weights to give time for your body to adapt to the new movements.

After a week or two, you can start doing actual exercises and increase the weight you lift.

For more information about the type of exercises you can perform, visit this page.


As you can see, resistance training is very important for a multitude of reasons, and everyone should integrate it as part of their physical activity routine.

Hopefully, by now, you know the major benefits of weight lifting and how it could improve your health in many ways, especially for older people who have to deal with several chronic diseases that only worsen with time.

If you have ever tried strength training or know someone who had, feel free to share your thoughts in the comment section below.

For any good athlete who respects themselves, the search for a flat stomach is one of the main objectives. Exercising your abdominal muscles is essential to strengthening your core and therefore keep powerful muscles at this level. However, there is a little-known muscle that many athletes are completely unaware of and yet it plays a very important role in maintaining a flat stomach or in your ability to breathe better. The diaphragm muscle!

Having a flat stomach is a major obsession for many people. We struggle to lose weight in the gym, we manage to do so after a lot of hard work, but with the exception of this belly which remains prominent, stubborn and continues to taunt us. You can eliminate five or even ten pounds, but you still have the feeling that the fat in your stomach will never leave you, no matter what you do! We tell ourselves that we’ll never be able to get that beautiful flat belly of those stars who strut across the front page of magazines. And yet, nothing is impossible! You might find out here what you need to do to get rid of that belly that’s been bothering you until you have nightmares.

What’s the diaphragm?

First of all, what we call the diaphragm is an internal muscle located between the thorax and the abdominal cavity. Although invisible, it has a primary role in breathing. It contracts to allow you to breathe in and relaxes to allow you to breathe out. Automatically controlled, it can be controlled by slowing down or speeding up your breathing.

Why develop it?

So far you will say, yes and? Well, even if it is not visible, the diaphragm can be an excellent way to flatten your belly as I said before and improve your breathing capacity during the effort.

The idea is that this muscle constitutes a kind of barrier that helps to maintain your organs and by exercising it, you will allow it to amplify its sheathing capacity. It is this same capacity that will push your belly as far back as possible.

Then, the greater its capacity for contraction and relaxation, the greater the amplitude of your breathing will be and it will be easier to control your breath and to absorb the intensity of your efforts.

A simple yet revolutionary approach to improving your body’s oxygen use, increasing your health, weight loss, and sports performance—whether you’re a recovering couch potato or an Ironman triathlon champion. With a foreword by New York Times bestselling author Dr. Joseph Mercola.
Check it out!!

Train stronger respiratory muscles to increase oxygen with every breath to increase your training endurance.
Check it out!!

How to develop it?

Accustomed to hearing about exercises that are all more complicated than each other, remember that the development of the diaphragm is, on the contrary, very simple. Just give it some time after each sports session or even in the evening in front of your favorite TV program. A session of 5 to 10 minutes every day is more than enough. You probably agree, but how do you do it? Here’s an example:

TO START: Lie on your back with your arms stretched out along your body or your hands on your stomach.

MOVEMENT: Take a deep Breath with your nose, being careful not to swell your stomach, then breathe out slowly with your mouth until you are out of breath.

SERIES: Do this exercise for a maximum of 10 minutes each day.

In short, the diaphragm is a muscle that deserves to be known, which can be very useful during your next workouts and help you to have that much sought-after flat stomach. However, I would like to point out that it cannot do all the work on its own and that its effectiveness can be seen especially in addition to regular abdominal work. To find new articles about fitness and sport motivation check this amazing blog: www.1fitlab.com 


The internet is a marvelous invention that made our lives much easier; however, and as you may know by now, every good thing has its inconveniences. One of the inconveniences of the internet is the incredible number of misinformation, false claims, and scams. This is especially seen in the fields of fitness and nutrition where advertisers claim that their product can help you lose weight effortlessly without having to be on a diet or exercise! Right of the bat, that’s your first warning sign! “Lose weight effortlessly” Just ask yourself a question, when do we ever get something for free in life? When have you ever received something worth it without working hard to get it? Life simply does not work like that. So, if you want to lose weight, you have to do something about it! Whether it’s working out or being on a healthy diet, something must be done. Nothing comes for free. In this article, we will narrow down our topic of discussion to healthy diets and weight loss.

How does diet affect weight loss?

The basic principle behind losing weight is simple. You need to eat fewer calories than your body needs; this way, the body has no choice but to start throwing those fatty acids into the furnace. This is referred to in the nutrition field as a caloric deficit. There are many diets that allow you to be in this state, including● Intermittent fasting ● The vegan diet ● Paleo diet while these diets are not created to put you in a caloric deficit, the result is usually the same; some type of restriction that inadvertently makes you consume fewer calories. One interesting diet that does not strictly rely on the caloric deficit is the ketogenic diet. This diet puts you in a metabolic state known as ketosis, which switches the body from using glucose as a primary source of energy to using ketone bodies (metabolites of fatty acids). Aside from the low carb, high-fat diets, other eating habits work in the same way. In order to lose one kilogram of fat per week, you need to burn 7,000 calories during that week. While you could burn a considerable number of calories by exercising, especially doing cardiovascular training –high-intensity interval training (HIIT)–, you will not reach that number with exercise along, hence the need for a caloric deficit. The average 70 kg male needs around 2000-2500 calories a day to maintain his weight. So, in order to lose 1 kg a week, he needs to restrict his caloric intake to 1000-1500 calories a day. As you can see, the major principle is quite simple; start a diet, create a caloric deficit state, help yourself by exercising, and that’s it. You’ll start losing those extra pounds in no time.


In this article, we covered how to lose weight the proper way, the scientific way; however, our human nature pushes us to find quick solutions to our problems. We would rather spend hundreds of dollars on a product with questionable efficacy that promises impossible-to-get results, rather than work on our bodies slowly and developing a healthy lifestyle. If you have ever tried a diet to lose weight before, please share your story in the comment section below. We would be thrilled to read it!


One of the most frustrating moments when you are trying to lose weight is seeing no results. You stick to a good diet, go to the gym a couple of times a week, and yet your body seems to refuse losing weight.

The thing is, this frustration may be the reason that most people quit trying to lose weight and just give up. I mean who wants to go through all the suffering that comes with resisting their cravings and working their butts off in the gym to see no real results.

For this reason, we wrote this article to show you the best way to lose 10 pounds (4.5 kg) in 2 weeks. Think of it as a boost of confidence and optimism to keep you going.

How to lose 10 pounds in 2 weeks

The most important question about losing 10 pounds in 2 weeks is:

Is it even possible?

The short answer is yes; however, that’s not the whole story.

When we talk about losing weight, most people think of burning fat. Everyone wants to burn fat and not muscle, right?

Unfortunately, losing 10 pounds of fat in 2 weeks is simply not possible, and I’ll tell why.

As you may already know, burning 1 pound of fat requires a caloric deficit of around 3500 calories. The average person needs 2000 calories a day, so if we restrict our caloric intake to 1000 calories a day for 2 weeks, we would have 14,000 calories in deficit; this converts to approximately 4 pounds of burned fat.

Even if you stop eating altogether, you will burn 28,000 calories of fat deposit in your adipose tissues, which adds up to be 8 pounds.

As you can see, burning 10 pounds of pure fat in 2 weeks is metabolically impossible; however, you can always lose a combination of fat and water, which will make you look thinner.

Here are 5 tips that may accelerate this process and help you lose 10 pounds in 2 weeks.

Start moving!

This does not mean that you need to jog or do high-intensity training, it just means that you should be more active. For instance, instead of driving your car to work or to the supermarket, use a bicycle or head there on foot. Additionally, if you have a desk job, try to move around more at work, stand up, walk around the office, do some stretching.

All of these activities might seem too simple; however, it could make a difference of 500-1000 calories a day, which is the equivalent of 60-90 minutes of an extremely high-intensity exercise.

In fact, standing up for an hour can burn up to 100 calories more than sitting down; this number could quickly add up after a few days.

No more junk food

The physiology of losing weight is quite simple, you just need to create a state of a caloric deficit.

In other words, if your body needs 2500 calories a day, you consume 1000-1500 calories worth of food. This way, your body would have no choice but to use up the storage it kept for a “rainy day”, and start burning those fatty acids that are deposited in your belly, thighs, and arms.

Note that the organism does not target the tissues in order to burn fat and this process is done uniformly, which is contrary to the widely believed myth that you can target fat loss in one part of your body.

Nevertheless, the state of caloric deficit creates a persistent feeling of hunger. This effect is further increased if you only consume junk food, which is extremely high in refined sugars known for their potent addictive properties.

Caloric restriction

As we stated earlier, this is a major principle that allows us to lose fat.

There are different degrees of caloric restriction, depending on how much weight you want to lose and the rate you wish to achieve.

For our purpose, you should restrict your daily calories to 1000-1500 ca a day. This will allow you to burn 1000-1500 calories in fat every day, which adds up to 4 pounds of fat.

It’s true that a 4-pound weight loss is less than half our final goal; however, it is solely achieved from eating less food, and with the other methods listed in this article, you can burn even more fat.

Strength training is your best bet

I know what you’re thinking, “how will a few weightlifting sessions help me lose weight in two weeks?”

While most people view strength training as a mere way to improve your shape and look better, it is a fat-burning furnace!

After each workout, your muscles need to be repaired from the microscopic tears endured during the session. This process is extremely costly in terms of energy consumption, which means your body will be consuming more calories even when you’re asleep.

In short, strength training burns calories during and after each exercise, which is perfect if we want to achieve our goal of losing 10 pounds in 2 weeks.

Intermittent fasting

Intermittent fasting is another great way to reduce your caloric intake and push your body into a starvation state.

There are many plans for intermitting fasting, including the 16-8 and the 12-12 plans.

In the 16-8 plan, you get to eat whatever you want during an eight-hour window and fast for 16 hours. In the case of the 12-12 plan, eating food is allowed for 12 hours and restricted for another 12 hours.

Regardless of the plan you choose, intermitting fasting is a scientifically proven method to burn fat in a short period of time.


There are many ways to lose weight in a timely manner out there; however, the internet is full of misinformation and false claims that have the main goal of making a profit.

For this reason, you should be careful when being the subject of an advertisement and activate your scam-radar.

Losing 10 pounds in 2 weeks is feasible, but it is metabolically impossible to lose pure fat.

Nevertheless, this process will help you look thinner, which may just be the push you need to adopt a healthier lifestyle and stay motivated.

There was a time when people used to eat right. They would focus more on the nutrients instead of filling them up just for the sake of it. Our ancestors came up with recipes that not only acted as immune system boosters but would help in maintaining the nutrients of the body as well. People back then never used any food supplements or multi-vitamins. Why? Because the food they ate was enough to maintain the nutrients of the body.

Then came the time when processed food and junk food took over the market and people started getting more inclined towards them instead of using organic food, which is full of nutrition. No doubt junk food and processed foods are readily available and are great in taste. But they are incredibly unhealthy.

They are full of sugar, sodium, and bad fats which cause obesity in people that leads to various health issues. Eating clean takes a lot of will power, but it is undoubtedly the right thing to do for leading a healthy life.

1fitlab.com can guide you well in changing your diet and then maintaining it so that you stay fit and active. You need to gear yourself up and stay persistent with the journey of eating healthy.

Why is a healthy diet essential for us?

Our body stays healthy and energetic with the help of micro nutrients which we get from various sources. The best sources of these micro nutrients are natural foods like fruits, vegetables and different kinds of meat etc. They nourish your body and keep it healthy and safe from foreign bacteria which can cause various illnesses.

Once you start eating healthy, you will observe a significant change in yourself. You feel will lighter, active and fresh. Many people experience various pains and aches in their body due to the deficiency of nutrition. They are unable to mobilize freely or for a longer time because they don’t have the energy to do it.

A healthy diet is an essential component for leading a long and healthy life.

Need help in switching to a healthy lifestyle?

Worry no more. We at 1fitlab.com are here to help you and guide you in switching to a healthy lifestyle. We are going to give you a guideline which will help in choosing the right diet for yourself, and you will be able to get started with it quickly.

It is a journey which will not be easy if you are addicted to junk food. Eating healthy and clean needs a lot of motivation, and we are going to lead you to the right path ensuring the achievement of your goal.

It would be best if you improve your food choices

The reason you feel lethargic and weary is that your body is not getting the micro nutrients it requires. Why is that? Because you are making the wrong food choices for your body. You have to be very selective while eating if you want to stay healthy.

For that matter, you need to cut down on the carbohydrates and increase the intake of food, which contains a higher amount of nutrients. Carbs have more calories and fewer nutrients. Whereas, the body requires healthy calories which do not lead to weight gain. People who are considering losing weight should watch out what they are eating.

Which micro nutrients are required by the body?

Our body needs a variety of micro nutrients to stay healthy. Deficiency of any micro nutrient can lead to unexpected ailments. The micro nutrients which our body requires the most are:

  • Calcium
  • Protein
  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Potassium
  • Magnesium
  • Fiber

We should make food choices according to the presence of the nutrients mentioned above in them. Fruits, vegetables, meat and nuts are full of nutrition. We should make a habit of eating right so that the body absorbs the calories we take in healthily, and it doesn’t lead to the gaining of weight.

We need to study which food item contains the most of nutrition so we may introduce it in our lifestyle. Cutting out sugary items like chocolates, sodas, ice-cream and candies etc. should be one step towards a healthy diet.

Take baby steps

You do not want to upset your body by putting a stop to everything you have been eating all of a sudden. You need to proceed slowly and gradually. Cut out on the unhealthy food gradually like stop eating French fries every day or stop getting that doughnut every other day when you get free from work. You need to take baby steps towards your goal; otherwise, you will only starve your body, and you will not be anywhere closer to your goal.

Where should you start?

Limiting the intake of carbs is extremely important. Cutting them out completely will not help much, but it might create other issues like constipation and lesser energy to work throughout the day. Try to introduce multigrain bread in your meal. They have a smaller amount of sugar and are made from whole wheat along with other grains which contains some of the micro nutrients mentioned above.

Try switching to whole-wheat pasta, buns, and pizza dough etc. They are free from sugar, sodium and trans fats.

Eat more proteins and greens

Eat more and more green vegetables and meats. They will keep you full for longer hours, contain high fiber and are plentiful of other nutrients. You can make delectable dishes from these items and savor new dishes every day. You will never get bored of trying new recipes which are healthy and yet delicious at the same time.

Eat in portions

This is the rule of thumb to stay healthy and keep you full simultaneously. Do you feel hunger pangs? Have a handful of nuts or maybe make yourself healthy chips from vegetables like kale and sweet potatoes. The point is to keep eating the whole day, but the rule is to eat healthily. Junk food is capable of keeping you full for longer hours, but once you get to know how much calories it contains, you will not want to have it again.

All in all

Eating healthy is a gift which you can give to your body. Don’t fall for the tempting junk food deals which might take you to obesity. Your body needs the best of everything, and you must provide it with a healthy diet to keep it going happily and healthily.