Contents

Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly

When you want to make major changes to your body – specifically to build lean muscle mass and lose body fat – sometimes you need to go back to basics. That’s especially true if you’ve been trying to transform your body but seen little progress, or if you’re stuck in a rut and losing the desire and willpower needed to build your best-ever body.

There can be a tendency to do the opposite when you hit a roadblock – to look for shortcuts to success, or try to overcomplicate your training methods to force a breakthrough. But this isn’t the best route forward. Instead, try this two-week workout plan, which has been created to help you make the biggest possible change to your body in the shortest possible timeframe. It does this by focusing on those big-picture pieces that slot together to enable you to get the results you want faster.

Everything you need to know is revealed below, but rest assured that it’s going to reignite your love for training as well as help you make progress towards a bigger, stronger and leaner body through smart planning and exercise selection. In short, it’s going to keep your training simple so you don’t have to overthink your gym time. All you need to do is turn up, do the workouts and watch your body change for the better.

The Training Plan Explained

Your workouts for the first week are listed below, with every move clearly detailed using pictorial demonstrations, form guides, as well as the sets, reps, tempo and rest details you need to follow to get the best results possible. Then you’ll find the workout tables for the second and final week of the plan. If you want to repeat the fortnight to do a full-month plan, go back to the start and add an extra set to every move of every workout.

The goal

The overall goal of this two-week plan is to provide your body with the perfect stimulus to burn away body fat and add lean muscle mass. To this end, there are four sessions per week for both weeks, which have been designed to work your muscles progressively harder so your body has no choice by to add new muscle and strip away stubborn body fat. If you’re currently training three times a week or less, then upping your commitment to the gym will pay huge rewards in your pursuit of a bigger, stronger and leaner physique.

The split

The workout splits are two upper-body sessions and two lower-body sessions each week. This approach allows you to work all your major upper- or lower-body muscles hard in a session, then give them time to recover before you train them again. Working your major muscle groups more frequently is a fantastic way to force your body to grow bigger and leaner. A smart way to follow the plan this week (and every week) is to train on Monday, Wednesday, Friday and then Saturday or Sunday, so you give your body as much time as possible to recover between sessions.

The structure

Every workout is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to exercise 2, and do all the sets and reps, and so on until you finish all the reps of the final set of exercise 6.

The progression

The second week of the fortnight is very similar to the first: you perform two upper-body and two lower-body sessions, each comprising the same exercises in the same order. There is, however, one significant difference that’ll help you get the results you want faster. In week 2 you’ll do fewer reps per set than in the first week, but you’ll do an extra full set. This strategy is designed to help you lift heavier weights for each exercise in the second week. Even if you only increase the weight a small amount, it’s important to try to lift heavier because that’s what makes your muscles grow stronger.

The tempo

For every exercise in this plan you’ll see a four-digit number marked Tempo. Tempo is the speed at which you perform one rep of an exercise, and the four-digit number is the time in seconds you take to lower and lift the weight, and how long you pause at the top and bottom. For example, a 2010 tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. An X means you perform each rep explosively – but still with perfect form.

Workout Plan FAQ

Can anyone do this plan?

Absolutely. The plan has been designed to help you get great results whether you’re new to training or an experienced gym-goer. If you are more experienced you can lift heavier weights to challenge your muscles, as well as your heart and lungs, harder.

What weight should I lift for each exercise?

Use a weight that only just allows you to complete the final rep of the final set for each exercise. If you complete them with ease, the weight you are using is too light. It’s always better to be safe than sorry, so start with caution and focus on mastering the movement pattern. Once you are comfortable and know how to perform each move well, you can start increasing the weight.

What results can I expect to see after this two-week block?

Everyone is different but if you follow these workouts to the letter, you will notice some major physique changes in just two weeks – specifically feeling leaner and tighter around your middle, and broader and stronger across your torso and arms.

What Next?

Ready to take your training to the next level? Our friends at the New Body Plan can help. Their training and nutrition plans can transform your body in just eight weeks.

Start today | £69, use code coach20 for an exclusive £20 discount

Week 1 Workout 1: Upper Body

1 Decline bench press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Lie on a decline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor or box directly underneath your knees. Brace your core and back muscles, and press your feet into the ground. Keeping your whole body tight and your chest up, press the weights directly up until your arms are straight. Slowly lower the weights back to the start position under complete control.

2 Inverted row

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Take a double shoulder-width overhand grip on the bar with your heels resting on the floor. Keeping your chest up, core braced and feet on the floor, pull your chest up towards the bar. Pause and squeeze your back muscles at the top of the rep, then slowly lower yourself back to the start.

3 Seated Arnold press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Shoulders, triceps

Sit on an upright bench, holding a dumbbell in each hand with palms facing you. Keeping your chest up and core braced press the weights directly overhead, rotating your wrists as you go to finish with arms straight and palms facing forwards. Slowly lower the weights back to the start.

4 Renegade row

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Start in a press-up position with each hand holding a dumbbell. Keeping your body straight with abs and glutes engaged, row one arm up, leading with your elbow, then back down to the start. Repeat with your other arm. That’s one rep.

5 Press-up

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Start in a press-up position with your hands flat on the floor and your shoulder, elbow and wrist joints lined up. Bend your elbows to lower your chest to the floor, then press back up powerfully to return to the start.

6 Seated Russian twist

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Abs

Sit holding a ViPR bar, dumbbell or other weight in both hands, then raise your feet off the floor. Engage your upper abs, then rotate your torso all the way to one side, then back across to the other side. That’s one rep. Keep each rep smooth and controlled and maintain tension on your core throughout the set.

Week 1 Workout 2: Lower Body

1 Box jump

Sets 3 Reps 12 Tempo X Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall in front of a box or bench. Squat down then jump up and over the bench, landing on both feet. Turn around and jump back. That’s one rep.

2 Transverse lunge

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with your chest up and core engaged, holding a dumbbell in each hand. Take a big step with your right leg back and behind you, rotating your torso as you do and bending your right leg to lunge in that direction. Your chest should be straight over your right thigh. Press back off your front foot to return to the start, then repeat with your left leg. That’s one rep.

3 Kettlebell squat

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall, holding a kettlebell in each hand in the racked position. Keeping your chest up and your core engaged, squat down as deep as you can so that your thighs are at least parallel to the floor. Push through your heels to stand back up and return to the start.

4 Hip thrust

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Glutes, core

Lie with your upper back supported on a bench, with a weighted barbell resting on the top of your upper thighs. Engage your glutes and raise your hips as high as you can, then pause in this top position and squeeze your glutes hard. Lower your hips back to the start.

5 Single-leg press

Sets 3 Reps 12 each side Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings

Sit on the leg press machine with one leg on the platform and the other resting on the floor. Unlock the safety catch, then slowly lower the platform by bending your knee so that it moves towards your chest. Press through your foot to straighten your leg and complete the rep. Do all the reps stated with one leg, then switch legs and complete the same number of reps with the other leg.

6 Kettlebell swing

Sets 3 Reps 20 Tempo X Rest 60sec

Targets Core

Swing the kettlebell between your legs with both hands, then pop your hips forwards to drive it up to head height, keeping your arms relaxed. Let the kettlebell swing back down into the next rep

Week 1 Workout 3: Upper Body

1 Dumbbell flye

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Chest

Lie on a flat bench holding two dumbbells directly over your chest with straight arms. Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Squeeze your pecs to return to the start.

2 Dumbbell reverse flye

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back

Stand holding a light dumbbell in each hand, then bend forwards from the hips so your upper back is parallel to the ground. You can use an incline bench to rest your forehead on, if you want. With a slight bend in your elbows, raise the weights to the sides, leading with your elbows. Hold the top position briefly, then lower the weights back to the start.

3 Kettlebell press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Shoulders, triceps

Stand tall holding a kettlebell in each hand in the racked position. Keeping your chest up and your core engaged, press the weights directly overhead until your arms are straight, then lower them back to the start.

4 Landmine row

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Stand tall with your feet either side of a barbell loaded with weight at one end. The other end should be jammed into a corner. Bend down, hinging at the hips, and grab the barbell with both hands. Staying bent over but with your chest up so you don’t round your shoulders, row the bar up towards your chest. Pause for a second at the top, then lower the bar back to the start.

5 Barbell high pull

Sets 3 Reps 10 Tempo X Rest 60sec

Targets Total body

Stand tall with a very wide overhand grip on a barbell. Bend your knees then go into triple extension – at the ankles, knees and hips – to powerfully pull the bar up as high as you can. Control the bar path throughout, making sure it travels straight up and down.

6 TRX Pike

Sets 3 Reps 10 Tempo 1111 Rest 60sec

Targets Abs

Start in a press-up position but with your feet in a suspension trainer handle. Keeping your legs straight, raise your hips as high as you can so your upper and lower body form an inverted L-shape. Reverse the movement back to the start.

Week 1 Workout 4: Lower Body

1 Sumo deadlift

Sets 3 Reps 12 Tempo 1010 Rest 60sec

Targets Quads, glutes, hamstrings, core

With your feet wider than shoulder-width apart, squat down and grasp a barbell with a shoulder-width mixed grip. Keeping your chest up and core engaged, press through your heels to stand up, keeping the bar close to your body and pushing your hips forwards at the top. Reverse the movement back to the start.

2 Barbell lunge

Sets 3 Reps 12 each side Tempo 1010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with a barbell resting across your back and shoulders. Point your elbows behind you to retract your shoulder blades. Keeping your back upright and core braced throughout, take a big step forwards and lunge down until your rear knee touches the floor. Push off your rear foot to return to the start position. Continue, alternating which leg you lunge on.

3 Front squat

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Quads, glutes, hamstrings, core

Hold the bar across the front of your shoulders, either with your elbows pointing forwards and upper arms parallel to the ground, or with your arms bent and crossed with the fingers of each hand resting on the opposite shoulder. Squat down as low as you can, then press back up through your heels.

4 Dumbbell side lunge

Sets 3 Reps 12 each side Tempo 2011 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall, holding a dumbbell in each hand by your sides. Take a big step to the side, bending your leading leg as you lunge down, then press back off that foot to return to the start. Complete all the reps with that leg, then switch sides and complete the same number of reps with your other leg.

5 Single leg-press

Sets 3 Reps 12 each side Tempo 1111 Rest 60sec

Targets Quads, glutes, hamstrings

Sit on the leg press machine with one leg on the platform and the other resting on the floor. Unlock the safety catch, then slowly lower the platform by bending your knee so that it moves towards your chest. Press through your foot to straighten your leg and complete the rep. Do all the reps stated with one leg, then switch legs and complete the same number of reps with the other leg.

6 Reverse crunch

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Lower abs

Lie flat on your back with your arms flat on the floor and knees bent. Use your lower abs to draw your knees in towards your chest, then raise your hips up off the ground. Lower back to the start, keeping your abs fully engaged throughout.

Week 2

The exercises remain the same but the sets and reps change to work your body harder.

Workout 1: Upper Body

Exercise Sets Reps Tempo Rest
1 Decline dumbbell bench press 4 8 2010 60sec
2 Inverted row 4 8 2011 60sec
3 Seated dumbbell Arnold press 4 8 2010 60sec
4 Renegade row 4 8 2011 60sec
5 Press-up 4 10 2010 60sec
6 Seated Russian twist 4 10 1111 60sec

Workout 2: Lower Body

Exercise Sets Reps Tempo Rest
1 Box jump 4 10 X 60sec
2 Transverse lunge 4 10 2010 60sec
3 Kettlebell squat 4 10 2010 60sec
4 Glute bridge raise 4 10 2011 60sec
5 Single-leg press 4 10 2010 60sec
6 Kettlebell swing 4 20 X 60sec

Workout 3: Upper Body

Exercise Sets Reps Tempo Rest
1 Dumbbell flye 4 8 2010 60sec
2 Dumbbell reverse flye 4 8 2011 60sec
3 Kettlebell press 4 8 2010 60sec
4 Landmine row 4 8 2011 60sec
5 Barbell high pull 4 8 X 60sec
6 TRX pike 4 8 1111 60sec

Workout 4: Lower Body

Exercise Sets Reps Tempo Rest
1 Sumo deadlift 4 8 1010 60sec
2 Barbell lunge 4 8 1010 60sec
3 Front squat 4 8 2010 60sec
4 Dumbbell side lunge 4 8 2010 60sec
5 Single-leg press 4 8 2010 60sec
6 Reverse crunch 4 8 1111 60sec

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A post shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Jan 15, 2018 at 6:10pm PST

Strength training is a must whether your goal is to lower your body fat percentage or build lean muscle. Weightlifting burns more calories than cardio, and due to the demand placed on your muscles, you end up burning calories all day long.

Personal trainer Bret Contreras, CSCS, PhD, Sports Science, explained in an Instagram post that if you want to build muscle and lose fat, you should be lifting weights. He captioned his top 10 fat-burning, muscle-building exercises with the following message: “if you want to to be lean AND look good, you need muscle.”

Bret compared two identical twins whose goal was to get leaner. They both weighed 200 pounds, had 20 percent body fat, and followed the same diet. Twin A lifted weights and put on 10 pounds of muscle in a year, his weight never changed, and his body fat decreased to 15 percent. Twin B did a variety of workouts like HIIT and gained only four pounds of muscle over the year and had a two percent decrease in body fat. The difference in the twins’ body composition came down to how they were training, and Brett explained that “whether you’re eating at a caloric surplus, maintenance, or deficit, the exercises that best build muscles are the exercises that will help you improve your physique.”

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To lose fat and build muscle, Bret recommends doing exercises like squats, deadlifts, hip thrusts, bench press, military press, and dips to alter your body composition.

What is the ideal gym workout routine for losing weight and gaining muscle?

First, I’m assuming you’ve been lifting for a while, that you’re familiar with basic lifts and that your form is good. If not, work on those things first. You want to do lifts that engage multiple muscle groups — squats, deadlifts, overhead presses, bench presses. Leave the curls for the kids who only care about the size of their biceps.

If you want to lose fat and gain muscle, you’ll need to cycle between two types of workouts.

In the bulking phase, where you’re putting on muscle, you eat clean but make sure you’re consuming enough lean protein to build muscle, and lift heavy. This is where you push yourself, try to improve your one rep max on your various lifts, and go hard (without being stupid about it — use a spotter.) Heavy weight, low reps, push for improvement in the weight you’re lifting.

After doing that for a while (a couple of weeks, a month — up to you) switch over to the cutting phase, where you’re focusing on losing fat. Cut back on your protein a little, but keep eating clean. Now you’re still lifting heavy, but lower weight so you can do more reps. You’re going for burning calories rather than hitting the heaviest weight. If you get stronger during this phase, you’re doing it wrong. 🙂

Go back and forth between bulking and cutting, putting on muscle, then taking off fat, then putting on muscle again, until you’re where you want to be. Then you can go on maintenance if you want, or just keep pushing for strength.

Luck!

45 days workout program

45 days workout program

  1. 1. 45 Days Workout Program
  2. 2. 45 Days Workout Program A 45-day workout program should cover three common goals: fat loss, improving overall fitness and strength and building lean muscle. It’s also included with your food choices and lifestyle with gym exercises. Mainly this program is for beginners and athletes to improve performance and skill in less time. These programs are divided into different sessions. Body builders can get muscle development step up step. 45 days workout program are for those people, who never get any result from typical gym workout programs and isn’t continually giving you any muscle gain or weight loss progress.
  3. 3. 45 Days Workout Plan 1. Resistance Training 2. HIIT 3. Cardios 45 day workout plan is your regular gym workout routine, or combine it with our other challenges for maximum effect and combination of 3 thing.
  4. 4. Resistance Training Resistance training has been defined in 45 day workout program in recent past time. Many persons believe that getting bulky muscle as a result of using heavy weight. So some women are who build to muscles, include heavy weight in workout sessions. At least engage 3 times in a whole week during training period. Make variations in your routine always like lower body, upper body etc.
  5. 5. HIIT (High-intensity interval training) In the last week workout session, High-intensity interval training are starting in a form of exercise that is effective for burning of your extra body fat. During this week you will see the surprising result of drop of fat. Try to go beyond, on your strength add more reps in your warm exercise. Never use more than 20 Sec gap between sets. The rest time increasing, according to your improvement of your endurance.
  6. 6. Cardios The low intensity cardio session is also an important part of 45 day workout programs, You should at least do 4 times in a week for one or one an half hours. Swimming, running & kick boxing is also are good cardio activity. These forms are effective to lose extra body fat in your body. Cardio Session is also great for reducing the stress hormone concentration in your body muscles and this can lead to the retention of fat.
  7. 7. MP45 provide the top rated 45 day workout program for men, women, athletes and beginners. MP45 is a 45 day workout plan that will completely transform your body and get jacked in a month. Here’s a breakdown of the program and what you will experience each week of training. Training ate completed in 6-7 weeks and in every week you always learn new things.
  8. 8. Contact Phone 516-864(9349) www.mp45.com/ Email [email protected]

How to lose weight

  1. In recent years, researchers have found that chronic calorie restriction and dieting often fail to achieve sustainable weight loss:

    Perspectives on Psychological Science 2017: Reducing calorie intake may not help you lose body weight

    Repeated dieting attempts may actually lead to gaining more weight over time:

    Obesity Reviews 2015: Pathways from dieting to weight regain, to obesity and to the metabolic syndrome: an overview ↩

  2. Results from studies in obese people with high insulin levels (hyperinsulinemia) suggest that lowering insulin may promote weight loss and improved insulin sensitivity:

    Endocrinology 2017: A causal role for hyperinsulinemia in obesity

    The Journal of Medical Practice Management 2016: Ketogenic weight loss: the lowering of insulin levels is the sleeping giant in patient care
    ↩

  3. Obesity Reviews 2016: Impact of low-carbohydrate diet on body composition: meta-analysis of randomized controlled studies

    The British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomized controlled trials
    ↩

  4. This has been shown in meta-analyses of randomized controlled trials — considered the strongest, most robust type of evidence — comparing low-carb diets to low-fat and other diets:

    PloS One 2015: Dietary intervention for overweight and obese adults: comparison of low-carbohydrate and low-fat diets. A meta-analysis

    The British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomized controlled trials

    The British Journal of Nutrition 2013: Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials ↩

  5. Perspectives on Psychological Science 2017: Reducing calorie intake may not help you lose body weight

    ↩

  6. Several studies have reported that calorie intake spontaneously decreases when very few carbs are consumed:

    Nutrition and Metabolism 2008:: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus

    The American Journal of Clinical Nutrition 2008: Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum

    The Journal of Medical Internet Research 2017: An online intervention comparing a very low-carbohydrate ketogenic diet and lifestyle recommendations versus a plate method diet in overweight individuals with type 2 diabetes: a randomized controlled trial

    In one small study, 10 obese adults with type 2 diabetes who followed a non-calorie-restricted very-low-carb diet ended up eating about 1,000 calories less, on average — even though they were permitted unrestricted intake of fat and protein foods:

    Annals of Internal Medicine 2005: Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes ↩

  7. Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis ↩

  8. Journal of the American Medical Association 2012: Effects of dietary composition during weight loss maintenance: a controlled feeding study ↩

  9. British Medical Journal 2018: Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial

    Learn more ↩

  10. Obesity Reviews 2016: Impact of low-carbohydrate diet on body composition: meta-analysis of randomized controlled studies

    The British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomized controlled trials
    ↩

  11. Several studies have shown that lowering carbs reduces insulin levels in people who are overweight and have type 2 diabetes or metabolic syndrome:

    Metabolism 2015: Comparison of a carbohydrate-free diet vs. fasting on plasma glucose, insulin and glucagon in type 2 diabetes

    PloS One 2013: A randomized cross-over trial of the postprandial effects of three different diets in patients with type 2 diabetes

    Lipids 2009: Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet ↩

  12. A review of multiple high-quality studies has confirmed that following a very-low-carb, high-fat ketogenic diet can significantly decrease appetite and promote natural weight loss:

    Obesity Reviews 2015: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis ↩

  13. Although some controversy remains, several recent systematic reviews of randomized controlled trials and large observational studies have failed to show a connection between saturated fat consumption and increased heart disease risk:

    Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis

    Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analyses of randomised controlled trials

    Annals of Nutrition & Metabolism 2009: Dietary fat and coronary heart disease: summary of evidence from prospective cohort and randomized controlled trials

    Annals of Internal Medicine 2014: Association of dietary, circulating, and supplement fatty acids with coronary risk: A systematic review and meta-analysis
    ↩

  14. Low-carb Mediterranean diets have been found to be highly effective for weight loss, as well as for reducing heart disease risk factors and helping to resolve metabolic syndrome:

    Diabetes, Obesity and Metabolism 2010: A low carbohydrate Mediterranean diet improves cardiovascular risk factors and diabetes control among overweight patients with type 2 diabetes mellitus: a 1-year prospective randomized intervention study

    Journal of Medicinal Food 2011: A pilot study of the Spanish ketogenic Mediterranean diet: an effective therapy for the metabolic syndrome ↩

  15. Diabetalogia 2014: Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study

    PloS One 2012: Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males ↩

  16. Annual Review of Nutrition 2010: Evolutionary adaptations to dietary changes ↩

  17. By far the most common sugar alcohol used in low-carb chocolate and candy is maltitol. Studies confirm that it has a high glycemic and insulin index and that a large portion is absorbed into the bloodstream:

    Nutrition Research Reviews 2003: Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties

    European Journal of Clinical Nutrition 1994: Digestion and absorption of sorbitol, maltitol and isomalt from the small bowel: a study in ileostomy subjects

    Gastroentérologie Clinique et Biologique 1991: Clinical tolerance, intestinal absorption, and energy value of four sugar alcohols taken on an empty stomach ↩

  18. The Yale Journal of Biology and Medicine 2010: Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings ↩

  19. Some research shows an association between eating a wide variety of different foods and abdominal weight gain, as well as greater diabetes risk:

    PloS One 2015: Everything in moderation – dietary diversity and quality, central obesity and risk of diabetes ↩

  20. Eating less often may be more beneficial when it comes to weight loss and metabolic health:

    Diabetalogia 2014: Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study

    PloS One 2012: Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males ↩

  21. Medical Hypothesis 2009: The salted food addiction hypothesis may explain overeating and the obesity epidemic
    ↩

  22. It’s often claimed that eating breakfast is good for weight control. That appears to be false:

    British Medical Journal 2019: Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials

    The American Journal of Clinical Nutrition 2009: The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial ↩

  23. A review of multiple high-quality studies has confirmed that following a very-low-carb, high-fat ketogenic diet can significantly decrease appetite and promote natural weight loss:

    Obesity Reviews 2015: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis ↩

  24. Evidence-Based Physical Diagnosis (Fourth Edition) 2018: Chapter 13: Obesity ↩

  25. Nutrition Reviews 2019: Effects of carbohydrate-restricted diets on low-density lipoprotein cholesterol levels in overweight and obese adults: a systematic review and meta-analysis

    Diabetes Research and Clinical Practice 2018: Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: a systematic review and meta-analysis

    Obesity Reviews 2012: Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors ↩

  26. Obesity Reviews 2015: Pathways from dieting to weight regain, to obesity and to the metabolic syndrome: an overview
    ↩

  27. How much weight do people lose on low carb? ↩

  28. This is based on clinical experience. ↩

  29. This is based on clinical experience. ↩

  30. Diabetes & Metabolic Syndrome 2017: Induced and controlled dietary ketosis as a regulator of obesity and metabolic syndrome pathologies ↩

  31. This is based on clinical experience. ↩

  32. This is based on clinical experience. ↩

  33. This depends to some extent on the type of fruit; for instance, berries are much lower in sugar than oranges, pineapple, bananas, and most other fruits. ↩

  34. In addition to glucose, which raises blood sugar and insulin levels, fruit is high in fructose, which has been linked to obesity, diabetes and other diseases when consumed in excess:

    Nutrients 2017: Fructose consumption, lipogenesis, and non-alcoholic fatty liver disease ↩

  35. Although study results are inconsistent, frequent beer intake has been linked to excess abdominal fat, at least in men:

    Nutrition Reviews 2013: Is beer consumption related to measures of abdominal and general obesity? A systematic review and meta-analysis
    ↩

  36. Canadian Medical Association Journal 2017: Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies

    PLOS Medicine 2017: Artificially sweetened beverages and the response to the global obesity crisis ↩

  37. These sweeteners appear to partially activate the “food reward” pathway responsible for cravings:

    The Yale Journal of Biology and Medicine 2010: Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings

    Physiology & Behavior 2016: Recent studies of the effects of sugars on brain systems involved in energy balance and reward; relevance to low calorie sweeteners ↩

  38. In this 12-week study, women assigned to drink only water lost more weight than those who drank diet sodas for 12 weeks – even though both groups followed the same weight-loss plan throughout the study.

    American Journal of Clinical Nutrition 2015: Effects on weight loss in adults of replacing diet beverages with water during a hypoenergetic diet: a randomized, 24-wk clinical trial ↩

  39. Diabetes Care 2013: Sucralose affects glycemic and hormonal responses to an oral glucose load

    International Journal of Obesity 2017: Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intak
    ↩

  40. Insulin therapy often promotes gain rather than loss, especially among those who are overweight or obese:

    Journal of Diabetes 2017: Prediction of excessive weight gain in insulin treated patients with type 2 diabetes ↩

  41. In several trials, people with type 2 diabetes have been able to discontinue or dramatically reduce their insulin dosage by eating a very-low-carb diet:

    Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus

    Nutrition 2012: Effect of low-calorie versus low-carbohydrate ketogenic diet in type 2 diabetes

    Diabetes Therapy 2018: Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year: an open-label, non-randomized, controlled study ↩

  42. Diabetes Care 2012: Quantifying the effect of metformin treatment and dose on glycemic control ↩

  43. Expert Opinion on Pharmacotherapy 2018: Understanding the impact of commonly utilized, non-insulin, glucose-lowering drugs on body weight in patients with type 2 diabetes
    ↩

  44. Nature Partners Journal Digitial Medicine 2019: Frequent discussion of insomnia and weight gain with glucocorticoid therapy: An analysis of Twitter posts ↩

  45. Journal of Affective Disorders 1984: Weight gain. A side-effect of tricyclic antidepressants. ↩

  46. Note that there is some evidence that long-term use of SSRIs is associated with weight gain, but it’s not known if this is causation or just correlation:

    Translational Psychiatry 2016: Is increased antidepressant exposure a contributory factor to the obesity pandemic?

    BMJ Open 2017: SSRI antidepressant use potentiates weight gain in the context of unhealthy lifestyles: results from a 4-year Australian follow-up study ↩

  47. While the available evidence is not conclusive, studies indicate that progesterone-only birth control might result in a few kilos of weight gain, on average:

    Cochrane Database Systematic Review 2016: Progestin-only contraceptives: effects on weight.

    Combination contraceptives, containing both oestrogen and progesterone, do not appear to have a clear or major effect on body weight:

    Cochrane Database Systematic Review 2014: Combination contraceptives: effects on weight. ↩

  48. Annals of Internal Medicine 2017: Historical perspective on the rise and fall and rise of antibiotics and human weight gain ↩

  49. Physiology & Behavior 2018: Effect of sleep curtailment on dietary behavior and physical activity: a randomized crossover trial

    Obesity (Silver Spring) 2017: Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight ↩

  50. This effect has been shown in studies of both adults and children:

    Nutrients 2019: Increased hunger, food cravings, food reward, and portion size selection after sleep curtailment in women without obesity

    Sleep 2017: Short sleep duration is associated with eating more carbohydrates and less dietary fat in Mexican American children
    ↩

  51. Obesity Reviews 2015: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis ↩

  52. According to a recent review, overweight people have been found to end up taking in more calories overall when they eat nuts – although this doesn’t seem to occur in people of normal weight:

    Critical Reviews in Food Science and Nutrition 2018: Effect of nuts on energy intake, hunger, and fullness; a systematic review and meta-analysis of randomized clinical trial
    ↩

  53. Nutrition Journal 2012: A 12-week double-blind randomized clinical trial of vitamin D3 supplementation on body fat mass in healthy overweight and obese women

    The American Journal of Clinical Nutrition 2012: Calcium and vitamin D supplementation is associated with decreased abdominal visceral adipose tissue in overweight and obese adults

    Clinical Nutrition 2013: Impact of vitamin D supplementation during a resistance training intervention on body composition, muscle function, and glucose tolerance in overweight and obese adults
    ↩

  54. Nutrition Journal 2012: A 12-week double-blind randomized clinical trial of vitamin D3 supplementation on body fat mass in healthy overweight and obese women ↩

  55. International Journal of Obesity 2010: Effects of multivitamin and mineral supplementation on adiposity, energy expenditure and lipid profiles in obese Chinese women ↩

  56. The British Journal of Nutrition 2008: Multivitamin and dietary supplements, body weight and appetite: results from a cross-sectional and a randomised double-blind placebo-controlled study ↩

  57. Several studies support the use of intermittent fasting for losing weight and providing other metabolic benefits, such as improved insulin sensitivity and lower insulin levels:

    Cureus 2018: Intermittent fasting: the choice for a healthier lifestyle

    International Journal of Obesity 2011: The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomised trial in young overweight women

    Obesity (Silver Spring) 2016: A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction in adults with obesity ↩

  58. Journal of Translational Medicine 2016: Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
    ↩

  59. Obesity (Silver Spring) 2018: Flipping the metabolic switch: understanding and applying health benefits of fasting ↩

  60. Exercise is likely good for health and wellbeing in many ways. It also has some effect on weight loss – but probably a smaller effect than most people expect:

    The American Journal of Medicine 2011: Isolated aerobic exercise and weight loss: a systematic review and meta-analysis of randomized controlled trials

    Cochrane Database of Systematic Reviews 2006: Exercise for overweight or obesity

    Exercise interventions might be a bit more effective for overweight and obese adolescents (10-19 years of age):

    Sports Medicine 2016: Efficacy of exercise intervention for weight loss in overweight and obese adolescents: meta-analysis and implications ↩

  61. Progress in Cardiovascular Diseases 2014: The role of exercise and physical activity in weight loss and maintenance ↩

  62. AJCN 2019: Effect of different doses of supervised exercise on food intake, metabolism, and non-exercise physical activity: The E-MECHANIC randomized controlled trial ↩

  63. Journal of Strength and Conditioning Research 2017: Exercise-induced hormone elevations are related to muscle growth ↩

  64. The Journal of Nutrition 2015: A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes

    Annals of Internal Medicine 2005: Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes ↩

  65. Journal of the American Dietetic Association 2005: Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet ↩

  66. Food for thought: Does the brain need carbs? ↩

  67. Current Nutrition Reports 2018: Nutritional ketosis for weight management and reversal of metabolic syndrome ↩

  68. In some cases, it can be sufficient for weight loss, though. In one study, people with type 2 diabetes who maintained light ketosis (just below 0.6 mmol/L) lost 12% of their body weight, on average, over the course of one year:

    Diabetes Therapy 2018: Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year: an open-label, non-randomized, controlled study ↩

  69. This is based on the clinical experience and research of low-carb practitioners. ↩

  70. Diet Doctor will not benefit from your purchases. We do not show ads, use any affiliate links, sell products or take money from industry. Instead we’re funded by the people, via our optional membership. Learn more ↩

  71. There’s a lack of clear scientific evidence about exactly what level of protein intake that is most beneficial on a keto diet. Quite likely it depends on your goals.

    Here are some thoughts on individualization of protein intake, and details about the views of different low-carb experts. ↩

  72. Diet Doctor will not benefit from your purchases. We do not show ads, use any affiliate links, sell products or take money from industry. Instead we’re funded by the people, via our optional membership. Learn more ↩

  73. Diet Doctor will not benefit from your purchases. We do not show ads, use any affiliate links, sell products or take money from industry. Instead we’re funded by the people, via our optional membership. Learn more ↩

  74. In hypothyroidism, metabolic rate slows down, which can lead to weight gain of about 11 pounds (5 kg):

    European Thyroid Journal 2012: Thyroid function and obesity ↩

  75. Best Practice & Research, Clinical Endocrinology & Metabolism 2013: Pitfalls in the measurement and interpretation of thyroid function tests ↩

  76. Thyroid Research 2018: Management of hypothyroidism with combination thyroxine (T4) and triiodothyronine (T3) hormone replacement in clinical practice: a review of suggested guidance ↩

  77. In a 6-month study, 11 women with PCOS who ate less 20 grams per day lost 11% of their body weight, on average, along with reducing their fasting insulin levels and improving their reproductive hormone balance:

    Nutrition & Metabolism 2005: The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study

    A more recent study also reported excellent weight loss and other benefits of low-carb in women with PCOS:

    Journal of Obesity & Weight Loss Therapy 2015: Low starch/low dairy diet results in successful treatment of obesity and co-morbidities linked to polycystic ovary syndrome (PCOS) ↩

  78. Current Pharmaceutical Design 2017: Low testosterone levels and metabolic syndrome in aging male
    ↩

  79. Journal of Strength and Conditioning Research 2017: Exercise-induced hormone elevations are related to muscle growth ↩

  80. Psychoneuroendocrinology 2001: Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior
    ↩

  81. The British Journal of Nutrition 2011: The efficacy of Phaseolus vulgaris as a weight-loss supplement: a systematic review and meta-analysis of randomised clinical trials ↩

  82. JAMA Network 2015: Efficacy of liraglutide for weight loss among patients with type 2 diabetes ↩

  83. The New England Journal of Medicine 2015: A randomized, controlled trial of 3.0 mg of liraglutide in weight management ↩

  84. International Journal of Obesity 2012: Safety, tolerability and sustained weight loss over 2 years with the once-daily human GLP-1 analog, liraglutide ↩

  85. This is based on the clinical experience. ↩

Men

CONTROL YOUR DIETPLAY SPORT AND EXERCISE QUICK AND EASY REMEDIES

There are”miracle” diets and then there’s common sense. The voice in your ear telling you that a one-food diet… hmmm… probably not a great option. This common sense also tells you that the fastest way to lose weight is to burn more calories than you consume. To do that, you need to move a bit AND watch what you eat a bit. Just a bit, promise! The idea is not to hurt yourself, but to adopt good habits. and be patient.
Here’s an unending list of easy things you can do that will answer your question of how to lose weight fast at home.

Control Your Diet

Does working out matter if you’re not eating right?
You’re working hard to burn off calories at your workouts but it’s hard to burn off a bad diet.

  • Try to replace normal carbohydrates with complex ones. Complex carbohydrates high fiber products like oats, brown rice etc which will make you feel full even with small servings and doesn’t spike up your insulin level.
  • Eating fat will not make you fat. In fact, fat is essential in your diet.
  • Proteins are essential.
  • Focus on the macros – Carbohydrates (the right kind), Proteins and Fat.
  • Cooking medium – Butter, ghee or coconut oil

2. Dietary Rhythm

The key thing is not to skip meals (as I’m sure you’ve been told often enough!). You need to eat four times a day: morning, midday, 4 PM and 8 PM. This is an important foundation for giving your body a nutritional rhythm.” For people wanting to lose a few kilos, the fitness coach generally recommends reducing their fat and sugar intake. He recommends eating very specific foods at different times of the day.

3. Energy in the Morning, Light Meal in the Evening

So what should you eat to lose weight?
Before training, a small protein bar would be a great idea for a good session, and a recovery drink or water rich in mineral salts will allow you to cope with exertion. For further advice and a personalised diet plan according to your objectives, don’t hesitate to consult a nutritionist!

4. Reduce Sugar Intake Drastically If You Can’t Completely Avoid

You have to be mindful when it comes to sugar. Trust me, this is literally the fastest way to lose weight. The first awareness is that 90% of everything that you eat contains sugar which increases your sugar intake and is that little monster that quietly contributes to you putting on weight. The can of coke that you pick up during lunch or the pasta that you eat for dinner, or even the cereals that you have for breakfast, contains large amounts of sugar and you don’t even realize. The first thing to do every time you head to the grocery store is to check the sugar contents on the pack and the next step is to consciously avoid your regular high-sugar items.
No one can completely avoid sugar and should not also. Eating sugar in its natural form is still fine as opposed to refined sugar which is definitely bad for your health.

5. Drink Green Tea

Drink Green TeaGreen tea has really emerged as one of the best health drinks that are out there. Several studies have shown that the massive range of antioxidants that green tea contains helps burn fat and boosts metabolism + it comes packed with less calories.
Right after breakfast and lunch is a good time to have it because your metabolism rate is at the highest. Green tea will ensure that it’s faster further helping you digest better.

6. Use Whey Proteins

Whey protein is highly satiating and keeps you feeling full longer. Due to this, it saves one from hunger pangs and eating unhealthy snacks. Due to this, it has proven to help in weight and fat loss.
People have shown to consume overall fewer calories from food if they consume whey on a regular basis.
Whey protein shifts your calories requirement from high-carb and high-fat food to a lean protein source which helps in maintaining a balanced diet.
Whey protein is not only meant for people who do a heavy workout. It’s advised for meeting daily protein need even for people with mild activity levels.

7. Give Up On Junk

You’re continuously wondering on how to lose weight fast but you cannot stop binge eating all that junk? Eliminating junk food can significantly reduce the amount of calories you consume each day. Even though it might seem like a convenient food choice, there are multiple reasons why you need to cut back. Especially if you’re looking to lose weight.
Junk food has no nutritional value and does more harm than good. Considering how tempting it is, follow a gradual process of quitting. If you still crave then try to make them at home with low calorie ingredients.

8. Drink Lemon and Honey Water Every Morning

Right after you wake up every morning, drink a cup of honey and lemon in hot water. It’s not much effort but a very very effective method that helps in weight management. Warm A lemon-honey drink increases metabolism. Drinking a glass on an empty stomach gets you in the fat-burning mode right from the beginning of your day.

9. Eat Fruit, Not Drink It

Juice is often considered healthy because it’s natural but it’s important to note that it’s not a low calorie beverage. 8 ounces of orange juice for instance contains over 110 calories which is equivalent to 2 oranges. On a normal day, you’re not likely to eat 2 fruits but it’s very much possible for you to consume for than one glass of juice.

Here’s The List Of Fruits For Weight Loss

10. Drink Water Instead of Beverages

Water is naturally calorie-free. Make the habit of drinking water whenever you’re thirsty instead of your regular juices and beverages that contain high calories and sugar.

11. Ten Minutes of Sport Every Morning

Sport at home can also consist of a small set of exercises, which will take you no more than 10 minutes each morning, just before breakfast.
“You don’t necessarily need sophisticated equipment,” the trainer continues. “With a small 500 mL bottle in each hand, put your arms out to each side and move them in small circles to tone your biceps.”
The idea, like with a coffee or a shower, is to make these 10 little minutes a habit for a good start to the day. They will work muscle strength rather than cardio (because you’re short on time). They will also wake up each of your muscle groups.

12. Run for 20 Minutes Every Evening

20 minutes daily is sufficient for avoiding the disease of ‘couch potatoism’ whether it’s on the street, in the park or on your treadmill at home. Running once for 20 minutes isn’t going to do much but if you are consistent throughout the week, you’ll see results soon. Any activity that gets your heart rate up burns fat. Club it with a healthy diet and you’ll lose fat in no time.

13. Do Yoga in the Morning

The sun is rising, the birds are singing and you feel rested and fresh. Doesn’t this idyllic vision inspire you to make the most of it with a good session of early morning yoga?
No. Don’t go back to bed! Believe me. It’s worth it!
Early morning yoga boosts your metabolism by warming up your digestive system, helping nutrients move and metabolize carbs and fats quickly. Asanas in the morning can really help you lose those extra flabs.

14. Do Cardio

Doing cardio is almost unavoidable if you want to lose weight. Although it’s easier to do it outside (cycling, swimming, running, etc.), it’s entirely possible to work out at home with exercises to get your heart rate going. Here are some examples, since you wanted to know how to lose weight at home
Skipping Rope: boxers are big fans of skipping, which helps you burn off calories really fast. As well as being fun, skipping also builds muscle on the buttocks and sculpts the thighs. It would be a shame not to try it.
Elliptical trainer or exercise bike: although you’ll need to make an investment for this one, buying an elliptical trainer or exercise bike will be worth it if you use it regularly.
Step: it’s amazing what you can achieve with a simple step!
HIIT: if you’re short on time but you still want to burn fat and build muscle, HIIT is for you!This method combines intense effort with short recovery breaks:30 seconds of work and 15 seconds of rest, for example.

15. Commute to Work/School/College on a Bike or Walk

If your workplace, school or grocery store is right around the corner, there’s absolutely no need to take out the car or opt for an auto. Take a conscious decision to walk these walkable distances. And if it’s slightly further away then get yourself a cycle.
Cycling to work will benefit you in multiple ways. The most glaring benefits are of course the fact that you don’t waste extra time on exercise, it fits easily into your everyday routine, it saves you transportation cost, it’s enjoyable and you serve your sole purpose, you lose weight.
If you had to create a list on how to lose weight fast and without much effort, this sound really be your first point.

16. Body Weight Exercises

That’s right! With just the weight of your body and no additional equipment, it’s entirely possible to exercise and burn fat. There are various very effective methods (Fizzup, Lafay method, etc.), all essentially based on the same exercises. Examples:

  • ‍Burpess: THE fat burning exercise! Very popular in crossfit programmes, these use your whole body, by combining squats, push-ups and jumping.In just a few seconds, you’ll be completely worn out, trust us. As well as working your muscles, burpees are great cardio exercise. The perfect all-in-one!‍
  • Push Ups: this exercise needs no introduction. Get some variety by positioning your hands differently, or make it easier by putting your knees down.
  • Sit Ups: again, you’ll be familiar with this one. Like with push-ups, you can vary the exercises to target different parts of your abdominals.
  • ‍Squats: the ideal exercise to work your thighs. Don’t hesitate to vary the timing of your rise and descent, to make things harder.

17. Swimming Exercises

It’s not so hard to access a swimming pool these days. Almost all apartments come it with or there’s always a club nearby that allows you the benefit of a swimming pool. While we all enjoy splashing and lazying around in the pool, we cannot ignore the glaring benefits of swimming. You really really want to lose some weight but the idea of lifting weights for hours after work almost feels like torture?
Is swimming a legit workout? It is a fantastic full-body workout with minimal impact on joints. When you’re moving in water, every single movement you make works against the natural resistance of the water itself—every pull, every push, every stroke, and kick, requires effort to pushing the water out of the way. That by itself offers an opportunity for a workout. Club it with a few swimming exercises to lose weight and you’re good to go. The water also has amazing soothing benefits for your mind. Now, does it sound like something you’d want to consider even after a long day of work?

18. Nordic Walking – Between Fitness Walking & Running

Nordic walking is an outdoor sport practised for leisure. But be warned, Nordic walking does not involve merely putting one foot in front of the other: it is practised using poles specially designed for this sport.
The poles for Nordic walking are designed to propel you forwards more quickly and use all the muscle groups. Unlike hiking, the poles are not held vertically in front of the body but oriented backwards, like in cross-country skiing.
Thanks to these special poles, movement is fast and the Nordic walker’s pace is athletic.
“Nordic walking burns 40% more energy than traditional walking. The natural balancing movements of the body are accentuated, particularly in the upper body. This works the arms, pectorals and abdominal muscles.The effects become apparent very quickly. For people starting or going back to sports, Nordic walking can also be a step on the way to running.”

19. Jogging on The Spot

This is an effective workout for older adults. This exercise is in two parts: First. Positioning yourselfThe Positioning , and the movement

First. Positioning yourself: Stand up with your feet shoulder-width apart.
Second. The movement: Let your arms drop to the sides of your body.

  • Without moving from your spot, lift your heels up, one after another.
  • You can keep your hands open or in a fist
  • Then, start jogging on the spot going a little faster, slightly lifting your knees up higher.
  • Do this for two sets of 30 seconds, with a recovery time of 30 seconds in between each one.

20. Take the Stairs Instead of the Elevator

Even small behavioural pattern changes can answer your question of how to lose weight fast. Taking the stairs for example. If done multiple times throughout the day, it’s equivalent to a workout routine and the best part is that you don’t even realise that you’re exercising.

21. Increase Your Daily Activities

Do some household chores instead of spending your entire evening on netflix. Scrubbing floors, cleaning the rooms, hanging clothes to dry, taking out the trash, walking to the grocery store, getting up to place your tea cup back in the kitchen, standing and cooking, taking your dog out for a walk, skateboarding to your friends house, a game of football or frisbee in the backyard, a weekend hike nearby can all contribute to a more active lifestyle which somewhere cuts out on the sedentary stagnation.

22. Go Dancing on the Weekends

Oh yes! Have fun but lose weight. If you’re spending Friday nights dancing your heart out with your friends, don’t stop. It’s fast paced exercise in a short time and most importantly you’re having a lot of fun.
But note, a lot of beer when you go dancing can reverse your efforts. It might not sound like the most fun thing to do but try to stick to lemonade (without sugar ofcourse) during such outings.

23. Transform Housework Into Exercise

How to lose weight at home? Simple! Sport at home starts with using certain household chores to get in shape and work your muscles.
“When you go shopping, carry your bags or packs of water and go up the stairs : that already takes a big effort,”
What really matters is to do it with good posture. Keep your stomach muscles and buttocks engaged, and your chest proud!
Need to vacuum?The same applies. Stand up straight and really throw yourself into it.
Some good tunes will help you find the motivation you need to keep your pace.

24. Sleep an Extra 30 Mins At Night

You deserve that so give that to yourself. A rested body functions better + you’ll be surprised to know how many calories you burn while sleeping. You’re probably thinking that the answer is “not many” but your body is at work using energy even when you’re at rest.

25. Seriously Make an Effort to Cut Down on Stress

It might sound strange but stress is a big weight gainer. (Quite literally, not just in your head). Most people binge eat or smoke when they’re stressed and that does no good to your body. The best way is to organise your life. Eat mindfully, declutter your living space, have a work-life balance, exercise and you’ll automatically feel yourself calming down.

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