The Thin in 10 Weight-Loss Plan
Jessica Smith's ten minute workouts to transform your body.
The Thin in 10 Weight-Loss Plan is a book by Jessica Smith and Liz Neporent aimed at helping individuals lose weight in the midst of busy schedules that don't allow for a lot of time exercising. It teaches dozens of ten minute exercises to burn calories, strengthen the core, and improve flexibility. The book includes the routines in a step-by-step photo format as well as a 60-minute DVD with additional exercises.
Jessica Smith is a fitness trainer and wellness coach with a line of exercise DVDs in her "10 Pounds Down" series, as well as being co-creator of the Yin Yang Fusion DVD workout. She contributes regularly to Redbook, Shape.com, and ivillage.com, and teaches at The Sports Club/LA, EQUINOX, and Miami Beach's Canyon Ranch.
Smith's co-author, Liz Neporent, is one of the most experienced fitness writers in the business as a co-author of Fitness for Dummies, Weight Training for Dummies, The Fat-Free Truth, The Winner's Brain, The Migraine Solution, and many other titles, articles, and contributions to print and online publications. Neporent holds a masters degree in exercise physiology.
The fitness program is based on two popular methods of fat burning and muscle building: high intensity interval training, or HIIT, and low intensity exercises.
Along with fast-paced workouts, Thin in 10 gives nutritious recipes for breakfast, lunch and dinner that can be made in ten minutes or less. The book is divided into three pillars: exercise, diet, and lifestyle, aimed at giving dieters a sustainable approach to healthy living.
The program also has information for setting SMART (Specific, Measurable, Attainable, Realistic, and Timely) goals, getting adequate amounts of sleep, and the mental side of weight loss.
- Quick yet effective workouts for busy people
- No complicated rules or tracking
- Minimal or no equipment needed
- A balanced approach to a lifestyle change
- Authors are both respected experts in their fields
- Includes a DVD to follow along on the workouts
- Those with dietary restrictions would need to modify diet section
- High-intensity training may be dangerous for older adults or beginners
Thin in 10 has chapters on breakfast, lunch, dinner, and discretionary calories (snacks) with recipes for each. The breakfasts are approximately 300 calories, the lunches 400 calories, the dinners 600 calories, and the snacks 200 calories, for an average of 1,500 calories per day. There is not a set schedule to follow with the meals, and they serve more as guidelines and ideas than a comprehensive eating plan. They make use of convenience foods and time-saving methods for quick meals that serve one. A typical day's meal:
Breakfast: Apple 'jacks with Peanut Butter or Choco-Banana Smoothie
Lunch: Turkey with Provolone & Basil Roll-Up or, "If You Must," eat out healthy with a Taco Bell Chicken Fresco Crunchy Taco
Dinner: Shepherd's Pie or Sloppy Jo'sephines and Carrot-Raisin Slaw
This is the meat and potatoes of the program. You start by choosing one of four plans: Get Started, Novice, Intermediate, or Advanced. True beginners do ten minutes of walking per day for at least four weeks, then move up if they're ready. The advanced plan calls for incorporating all of the different workouts in one week through 40 minutes of activity per day.
Five training routines are implemented:
HIIT cardio routines, which include easy moves in quick repetition with short periods of rest between
Muscle building, using your body weight to build lean muscle
Stretching for flexibility and overall good health
Core conditioning exercises
Total body circuit, the only workout that requires equipment, a resistance band, for sculpting and toning muscles
A typical Intermediate Plan day is 30 minutes long, and includes:
Walk: 10 minutes
Cardio QUICK - interval training exercises like Plank Skis, Skaters, and Scissor Pickups: 10 minutes
Core & More - abdominal exercises like Double Bicycle and Cobra Reach: 10 minutes
Thin in 10 is a manageable weight loss program suitable for those with busy schedules or who lack motivation. By limiting the exercises to ten minutes, realistic expectations for exercise are set. The workouts give a sense of accomplishment after the ten dedicated and strenuous minutes to exercise. Smith and Neporent are respected leaders in their field, and focus on solutions for individuals needing to lose weight while realizing that unrealistic expectations will not achieve success. While this diet may not be comprehensive enough for everyone, it offers good ideas on how to effectively bring about lasting weight loss goals.Common Misspellings
Thin in Ten, Thin in 10 Diet, Thinner in 10, Thinned in 10, Thin Ten