You've got 12 weeks until January 2026. If you need to lose 10 kg...
Health & Men's Care@Noblemasculin1
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Oct 04, 2026
~4 min read
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You've got 12 weeks until January 2026.
If you need to lose 10 kg in record time, you need to do these:
1. Lose Fat from the Right Places
If you need to lose 10 kg in record time, you need to do these:
1. Lose Fat from the Right Places
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1. Lose Fat from the Right Places
Focus on belly fat, face fat, and liver fat.
They are the result of insulin resistance.
Once you lose fat, your metabolism boosts and insulin resistance reduces.
Your cells eat the sugar from foods you eat and gives you energy.
Focus on belly fat, face fat, and liver fat.
They are the result of insulin resistance.
Once you lose fat, your metabolism boosts and insulin resistance reduces.
Your cells eat the sugar from foods you eat and gives you energy.
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2. Prioritize protein
As per RDA, A person with active lifestyle needs 1.6-2gm protein/body weight.
So, do your math.
And I'm going to bust myth:
"Excess of protein intake doesn't cause for kidney damage. Your body is smart. If you eat excessive protein, it transforms protein into glucose. Only damaged kidneys get worse for consuming excessive protein."
As per RDA, A person with active lifestyle needs 1.6-2gm protein/body weight.
So, do your math.
And I'm going to bust myth:
"Excess of protein intake doesn't cause for kidney damage. Your body is smart. If you eat excessive protein, it transforms protein into glucose. Only damaged kidneys get worse for consuming excessive protein."
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3. Cut Refined oil and refined carbs
Say NO to these:
Sweets, white bread, and sugary cold drinks.
Most of the Seed oils are refined oils. It stores fat in your belly and liver.
They not only the cause for your body fat but also the cause for your Diabetes.
Say NO to these:
Sweets, white bread, and sugary cold drinks.
Most of the Seed oils are refined oils. It stores fat in your belly and liver.
They not only the cause for your body fat but also the cause for your Diabetes.
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4. Choose whole grains, vegetables, lentils, Nuts, seeds & fruits.
A.) Guava
1 cup of guava has 9gm fiber.
Calorie: 113kcl
Plus it gives you satiety.
As fiber pulls out the fat from your body parts and blood stream, it organically lowers your weight.
B). Walnuts
30gm of Walnuts has 2.5gm fiber.
Omega-3 + unsaturated fats lower your bad cholesterol which directly fix your gut line and reduce your body fat.
C). Pumpkin seeds
They are the best mineral booster.
30gm of pumpkin seeds have 150mg potassium, zinc, iron, fiber, and plant protein.
Because of the existence of protein, Your body burns calories to digest it.
On the other hand, zinc boosts your testosterone level.
And study found: your testosterone boosts your metabolism and reduces body fat.
D.) Legumes, moong dal
They have protein 3.5gm/100gm cooked moongdal.
A.) Guava
1 cup of guava has 9gm fiber.
Calorie: 113kcl
Plus it gives you satiety.
As fiber pulls out the fat from your body parts and blood stream, it organically lowers your weight.
B). Walnuts
30gm of Walnuts has 2.5gm fiber.
Omega-3 + unsaturated fats lower your bad cholesterol which directly fix your gut line and reduce your body fat.
C). Pumpkin seeds
They are the best mineral booster.
30gm of pumpkin seeds have 150mg potassium, zinc, iron, fiber, and plant protein.
Because of the existence of protein, Your body burns calories to digest it.
On the other hand, zinc boosts your testosterone level.
And study found: your testosterone boosts your metabolism and reduces body fat.
D.) Legumes, moong dal
They have protein 3.5gm/100gm cooked moongdal.
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5. Sleep 7–8 Hours
In 2022, a study found: Poor sleep increases hunger hormones and cortisol level. As a result, you eat more rigorously. So, the possibility of your fat loss reduces to zero.
So, target 7-8 hours for sleeping.
From 10:30pm to 6:30am.
Enough SLEEP=Medicine for repairing your muscles.
Enough SLEEP=Medicine for forming enzymes, antibodies, and hormonal balance.
In 2022, a study found: Poor sleep increases hunger hormones and cortisol level. As a result, you eat more rigorously. So, the possibility of your fat loss reduces to zero.
So, target 7-8 hours for sleeping.
From 10:30pm to 6:30am.
Enough SLEEP=Medicine for repairing your muscles.
Enough SLEEP=Medicine for forming enzymes, antibodies, and hormonal balance.
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6. Eat Figs
20gm of figs have 2gm fiber.
That is insane.
Plus it contains huge potassium that actually helps your muscles nutrients to keep them grow healthily.
It tastes sweet, btw.
20gm of figs have 2gm fiber.
That is insane.
Plus it contains huge potassium that actually helps your muscles nutrients to keep them grow healthily.
It tastes sweet, btw.
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7. Moringa
It provides healthy dietary fiber to burn old fat.
It not only reduces all inflammation in your body but also controls blood pressure.
It improves the texture of your own skin and removes toxins from your body.
Also you fulfills the requirment for calcium.
It provides healthy dietary fiber to burn old fat.
It not only reduces all inflammation in your body but also controls blood pressure.
It improves the texture of your own skin and removes toxins from your body.
Also you fulfills the requirment for calcium.
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8. Fermented foods
Without Fermented foods, your fat loss journey remains incomplete.
They nourish your muscles in a very direct way.
Heals your intestinal bacteria from the start.
Your intestinal bacteria absorbs foods powerfully, your cravings for sweet desserts, and calms your mood.
They not only speed up your metabolism while you're sleeping but also train your immune system.
Without Fermented foods, your fat loss journey remains incomplete.
They nourish your muscles in a very direct way.
Heals your intestinal bacteria from the start.
Your intestinal bacteria absorbs foods powerfully, your cravings for sweet desserts, and calms your mood.
They not only speed up your metabolism while you're sleeping but also train your immune system.
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9. CUT ALCOHOL COMPLETELY
Not weekends only. Not 2 drinks. None, for 13 weeks.
A few drinks on the weekend is 600 to 900 calories, plus the late night food, plus a Sunday where you eat everything and skip the gym.
12 weeks without it is the single biggest reason people don't recognize you on January 1st.
Not weekends only. Not 2 drinks. None, for 13 weeks.
A few drinks on the weekend is 600 to 900 calories, plus the late night food, plus a Sunday where you eat everything and skip the gym.
12 weeks without it is the single biggest reason people don't recognize you on January 1st.
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10. WORKOUT IS NON-NEGOTIABLE
WORKOUT A
Jumping jacks→ 4 sets x 8 to 10 reps.
Incline dumbbell press → 4 sets x 8 to 10 reps.
Lat pulldown → 3 sets x 10 to 12 reps
Russian Twist→ 3 sets x 12 to 15 reps.
Dumbbell Romanian deadlift → 3 sets x 12 to 15 reps
WORKOUT B
Mountain Climbers→ 3 sets x 8 to 10 reps.
Chest press machine → 3 sets x 10 to 12 reps.
Plank → 3 sets for 1 minute
Weight Squat→ 3 sets x 10 to 12 reps.
Farmer carry → 3 rounds x 40 yards
WORKOUT C
Hip thrust → 3 sets x 10 to 12 reps
Heel touch → 3 sets x 10 to 12 reps
Incline dumbbell press → 3 sets x 10 to 12 reps.
Half Crunches→ 3 sets x 15 reps.
Thigh Knee touch→ 3 sets x 10 to 12 reps
Monday, Wednesday, Friday. All 12, every week.
WORKOUT A
Jumping jacks→ 4 sets x 8 to 10 reps.
Incline dumbbell press → 4 sets x 8 to 10 reps.
Lat pulldown → 3 sets x 10 to 12 reps
Russian Twist→ 3 sets x 12 to 15 reps.
Dumbbell Romanian deadlift → 3 sets x 12 to 15 reps
WORKOUT B
Mountain Climbers→ 3 sets x 8 to 10 reps.
Chest press machine → 3 sets x 10 to 12 reps.
Plank → 3 sets for 1 minute
Weight Squat→ 3 sets x 10 to 12 reps.
Farmer carry → 3 rounds x 40 yards
WORKOUT C
Hip thrust → 3 sets x 10 to 12 reps
Heel touch → 3 sets x 10 to 12 reps
Incline dumbbell press → 3 sets x 10 to 12 reps.
Half Crunches→ 3 sets x 15 reps.
Thigh Knee touch→ 3 sets x 10 to 12 reps
Monday, Wednesday, Friday. All 12, every week.
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11. Manage Stress
Deep breathing:
Type A.)
4 seconds of inhale.
3 seconds of hold.
7 seconds of exhale.
Type B.)
4 seconds of inhale.
4 seconds of hold.
4 seconds of exhale.
4 seconds of hold.
Repeat.
Meditation:
Brain-Gut meditation.
All organs healing meditation.
Any disease healing meditation.
Fat loss process meditation.
Meditation is a mental movie to build neuro connection to build the new mindset.
Basically, they not only lower cortisol but also lose fat.
Deep breathing:
Type A.)
4 seconds of inhale.
3 seconds of hold.
7 seconds of exhale.
Type B.)
4 seconds of inhale.
4 seconds of hold.
4 seconds of exhale.
4 seconds of hold.
Repeat.
Meditation:
Brain-Gut meditation.
All organs healing meditation.
Any disease healing meditation.
Fat loss process meditation.
Meditation is a mental movie to build neuro connection to build the new mindset.
Basically, they not only lower cortisol but also lose fat.
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12. Stay Consistent
Get better 1% every day.
Every action counts.
Small daily action + protein rich diets boost Your Metabolic Rate, repair your body.
It takes time but always works.
Slowly. Surely.
Get better 1% every day.
Every action counts.
Small daily action + protein rich diets boost Your Metabolic Rate, repair your body.
It takes time but always works.
Slowly. Surely.
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Self-improvement starts right from getting in the best shape.
Imagine looking in the mirror and being absolutely JACKED.
• No body fat
• 6-pack abs
• Broad shoulders
• Tree-trunk legs
and absolutely handsome and confident as f*ck..
Everything in your life changes.
Click here and start making it happen: gumroad.com/a/160442003/uy…
Imagine looking in the mirror and being absolutely JACKED.
• No body fat
• 6-pack abs
• Broad shoulders
• Tree-trunk legs
and absolutely handsome and confident as f*ck..
Everything in your life changes.
Click here and start making it happen: gumroad.com/a/160442003/uy…