Summer is coming up soon and that means our Summer Shred Program is right around the corner! As a Strength coach who believes in proper nutrition and strength and conditioning, I often get asked about the best ways to lose weight quickly. While rapid weight loss may seem appealing, it’s important to prioritize safety and sustainability. Today, I’ll share my tips on how to lose 10 pounds in 30 days safely.

  • Set Realistic Goals

Before embarking on any weight loss journey, it’s important to set realistic goals. Losing 10 pounds in 30 days is achievable, but it’s important to understand that everyone’s body is different. Some people may lose weight more quickly than others, and that’s okay. What’s important is to focus on progress rather than perfection. Set realistic goals and celebrate the small victories along the way.

  • Focus on Nutrition

When it comes to weight loss, nutrition is key. While exercise is important for overall health and fitness, weight loss is largely determined by what you eat. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and excess alcohol. Aim to eat a balanced diet that is rich in vitamins and minerals.

  • A Balance of Strength & Conditioning

Strength training is an important part of any weight loss program. Not only does it build lean muscle mass, which can boost metabolism and burn more calories, but it also improves overall health and fitness. Aim to strength train 2-3 times per week, focusing on compound exercises like squats, deadlifts, and bench presses. If you’re new to strength training, consider working with a personal trainer to ensure proper form and technique.

  • Incorporate Metabolic Conditioning

Instead of steady-state cardio, we always recommend pairing strength movements with conditioning movements. Varying the intensity and time constraints in order to optimize building muscle and burning fat. The workouts do not have to be heavy lifting. Find exercises that you are more than capable of handling, complex movements like DB Squats and Shoulder Presses are always a good idea to pair with Rowing or Running. If you need help finding a workout, click here to download our FREE Guide!

  • Stay Hydrated

Drinking plenty of water is essential for weight loss. Not only does it keep you hydrated and energized, but it can also help you feel full and prevent overeating. Aim to drink at least 8-10 cups of water per day, and avoid sugary drinks like soda and juice.

  • Get Plenty of Sleep

Sleep is essential for overall health and well-being, and it’s also important for weight loss. Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim to get 7-9 hours of sleep per night, and establish a consistent sleep routine to ensure quality rest.

Losing 10 pounds in 30 days is achievable, but it’s important to prioritize safety and sustainability. Focus on proper nutrition, strength training, cardiovascular exercise, hydration, and sleep to achieve your weight loss goals. Remember to set realistic goals and celebrate progress along the way. With dedication and commitment, you can achieve your weight loss goals safely and sustainably.

If you want to boost results and get started soon, check out our Summer Shred Program. Begins Sunday April 30th!


Murph Points of Performance & Coach Notes

“If it doesn’t challenge you, it doesn’t change you.” Sunday, May 26th, we tackle “Murph,” a hero WOD that tests your strength, endurance, and mental


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