5 Ways to Lose 5-10 Pounds This Week (and 1-3 Lbs Every Week After)

5 Ways to Lose 5-10 Pounds This Week + 3 Tips To Lose 1-3 Pounds Every Week After (and a 3-Step Plan For Rapid Weight Loss No Matter What Your Timeline Is)

female - lose 5-10 pounds in a week

This post will cover some smart and not-so-smart ways to lose weight fast.

If you search the internet for rapid weight loss tips and ideas, you’ll find all kinds of crazy things. From sniffing fruit to surrounding yourself with the color blue to drinking water with flower petals in it. I really hope that people aren’t duped into thinking this stuff works.

So, what really works? Hard work. That’s what!


Losing 5-10 pounds in a week is not going to happen without a ton of hard work. There’s just no easy way to accomplish those kinds of results. It takes a huge commitment, extreme mind-blowing effort, and a comprehensive strategy that covers a few key areas – not to mention some water loss.

Can it be done? Sure.

Is it smart? Not really.

Will it work? Maybe.

So, here are five ways that may help you lose 5-10 pounds in just a week…


4 Exercises To Fix Duck Feet By Improving Hip Internal Rotation

If your feet are turned out excessively, you may have “duck feet” (aka “penguin-toed” and “toeing out”), which is a postural issue where your feet point out to your sides instead of straight ahead.

Depending on your body’s structure, this may be a normal position for you and it may not be an issue at all. Or, it could be a postural dysfunction caused by problems at the hips, knees, or ankles. If that’s the case, I’ve found that the hips are the usual culprit.

So, here are some exercises for improving hip internal rotation to help fix duck feet.

Fix Your Duck Feet by Improving Hip Internal Rotation (Q+A)

Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest):

1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your planted foot. Repeat for reps.

2) Standing single-leg, bent-leg internal rotation (the “hurdler swoop”) – Standing on one leg, swoop the opposite leg up and around in a circle as if raising it over an invisible hurdle that’s placed off to your side. As you swoop the leg forward, begin to internally rotate at the hip as you reach your foot toward the ground, placing it down on the ball of foot first, then pressing the heel down as you “corkscrew” your hip internally. Reverse the process and repeat for reps.

3) Hip internal rotation from tall lunge position – From a tall lunge position with rear knee off the ground, and as close to locked as is comfortable, twist your rear leg internally – reaching your outside ankle toward the ground – while keeping your front leg braced. Repeat for reps.

4) Hip internal rotation from low lunge position with front knee blocked and opposite arm down – From a low lunge position, block the outside of your front knee with your hand or elbow so that it won’t move as you internally rotate your rear leg with knee locked. Opposite arm should be placed on the ground for support and balance. Repeat for reps.


  • Be mindful of your posture and foot position as you go about your day and whenever training – trying to keep your feet pointed straight (or in their natural position) as often as possible.
  • Don’t move into pain – a little discomfort is okay, but stay away from pain
  • Practice these exercises often to see if they produce positive results – do 5-10+ reps per exercise, per leg, at least once a day and up to several times per day.

Related Posts

7 Exercises to Fix Anterior Pelvic Tilt

Deep Squats: How To Squat Deep in 30 Days or Less

5 Simple Exercises to Reverse the Damage from Sitting in Only 5 Minutes a Day

The Cossack Squat & Shin Roll Exercises For The Ankles and Knees

The Shinbox Switch Exercise For The Hips and Lower Back

TLC Exercises for Building Strong and Mobile Ankles and Feet

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Introducing The “Hit Rock Bottom” Fitness Program: 12 Easy Steps to a Fit Body & Lasting Changes

Introducing the “Hit Rock Bottom” Fitness Program: 12 Easy Steps to Get in the Best Shape in Your Life – A Complete 12-Month Fitness Training Program to Help You Burn Fat, Build Muscle, Get Stronger, Prevent Injuries, and Feel & Perform at Your Best

Today, I’m going to share a new kind of program to get and stay in shape that most people don’t resort to until they’ve tried everything else and failed.

If you want to rebuild your body one step at a time and get into the best shape of your life – this year – by making fitness habits that stick, you won’t want to miss this new 12-step fitness program that will end diet confusion and workout frustration and finally get you the kind of results you’re looking for.

Every one of these twelve steps can deliver outstanding health and fitness results in-and-of-themselves, and applying just the first three will rapidly transform your body in short order. Gradually integrating the rest into your life will change your life.

So, don’t make the mistake of thinking that this program is too simple or too easy. If that’s what you think, prove it! It’s been designed to be simple for a reason. And it’s meant to seamlessly integrate into your normal life – whether you already follow an existing diet or workout program or not. So, you have nothing to lose by trying it.

Most people fail to get in good shape because they don’t stick with their plan. And usually, it’s because their plan is either too hard or just not right for them. That’s why this program was designed to be both gradual and flexible. If you stick with it for a few months, I think you’ll be hooked.

Interview with Greg Mihovich – The Scariest Fitness Pro I Know

greg mihovich

Allow me to introduce you to Greg Mihovich, who is a top fitness, sports performance, and martial arts coach who I’ve learned a lot from. Greg is a quiet professional whom I’ve long admired because he takes the road less traveled and always walks the talk.

He also happens to be the scariest fitness professional I know.

I mean, if I had to get into a cage and fight someone til the death – knowing full well that I would be the one to meet my maker – I’d hope I’m in that cage with Greg. Not because I’d want to fight him. I’d just rather die quickly. Can I get an amen?

Comedian, Dan Soder, said, “Russians are the scariest white people.” And that rings true for Greg. But he’s also a good man and a master of his craft – fitness, movement, and self-protection. And he cares a lot about helping other people, too.

I wanted to say that first before I tell you this next part. And you’ll have to hear me out on this one because I work hard to keep this blog “family-friendly,” and free from vulgar language. But I can’t think of a better word to describe Greg Mihovich than badass. That’s the best I can come up with using the English language. But he’s not some in-your-face, ego-centric, psychotic drill instructor. He’s actually quite humble, down-to-Earth, and always professional. And those are a few of the many reasons why I respect him.

So, let me tell you a little about Greg Mihovich, including a few things that I think he’s a bit too humble to admit.

greg mihovich kickboxing

50 Ways To Make Your Fitness & Training Health-First

health-first fitness in action

You and I can learn a lot from a man like Ron Buchanan, a 74-year old weightlifter who spent a lifetime competing in powerlifting, Olympic weightlifting, and bodybuilding. In his prime, Ron could deadlift over three times his body weight, and squat nearly three times his weight. And now, at 74 years old, he’s still going strong, and looks and performs better than most men half his age.

When asked if he had any words of wisdom to give a novice in the iron game, Ron said:

“Pursue powerlifting, Olympic lifting, and bodybuilding for the right reasons.”

That’s certainly good advice and a topic worthy of discussion. But today, I want to focus on what Ron said next. He said:

“I’m still active and mobile because I made my health my number one concern in the pursuit of my lifting and bodybuilding goals.”

Did you get that, folks?

Ron attributes his success then (and now) to prioritizing his health above all else.

And I’ve heard the same thing over and over again from successful athletes, fitness enthusiasts, warriors, and ordinary folks – both young and old. And it makes sense right? I mean, if you don’t have your health, you certainly won’t have much else. This is a powerful lesson that’s best learned early on in training (but better late than never!).

So, how do we prioritize our health, in training? How do we put it first? And what makes training or fitness health-first? Let’s explore that.