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Posts Tagged ‘Workout Program’

Here are some tips to help you learn how to lose body fat without doing a single exercise. A lot of folks in the media want you to think that the only way you can lose body fat is to commit to a rigorous workout program. But perhaps that idea is really more about selling gym memberships and popular workout videos than anything that’s based on fact.

What I Learned about How to Lose Body Fat in 2003

In 2003 I experienced a back injury that left me almost completely unable to walk or move. I had always been a die-hard workout fanatic and was unable to exercise for the first time in 15 years. This was really bad timing too. I was all set to take a week’s vacation in Mexico with several other friends. We were going to rent a gorgeous villa right on the beach at one of the Gulf of Mexico’s hottest resorts. I had 5 months until the trip and was injured so badly it hurt to stand.

I was unable to do any exercises so I shifted all my focus to diet.

I had about 10 pounds of fat to lose, but couldn’t lose this body fat through any exercise whatsoever. So I had to look to my diet. I had to count calories and watch what I ate. I didn’t really think it would work, but I was willing to try anything. My old fitness plan called for spending a lot of time on the treadmill getting my body ready for the summer. I am great at getting lean through cardio and have never done this with diet alone.

I Dieted Down to 8% Body Fat in 3 Months

As you can imagine, I was such a fitness junkie, I was already pretty low on body fat. So how was I going to keep losing body fat? It gets even trickier from doing this with diet alone. A lot of people ask how I was able to do it. Every morning I started with a protein shake, had one for lunch and then a full dinner in the evening. I would choose lean protein like chicken to top my salad and use only low-fat rice vinegar dressing.I It was a bit dull and lack in flavor sometimes, but it sure did work. Every now and again I splurged on an apple as “dessert” but I resisted doing this very often.

Did you know that it is possible to create a bigger calorie deficit by dieting than through exercise?

The biggest thing I learned by going through this experience is that you can create a really large calorie deficit through diet alone. If my daily maintenance calorie level is 2,000, I can simply eat 1,200 and create a massive 800 calorie deficit. Think about it: how much exercise would you have to do to burn 800 calories? This is just a basic example and by no means do you need to create a deficit this large in order to lose weight - any deficit will be beneficial.

Exercise Does Help Your Body to Maintain Muscle

Unfortunately, there is a drawback to losing body fat by diet alone and that is in the form of some loss in muscle mass. You won’t become a weakling, but some light exercise, even walking, can help maintain muscle as you lose body fat through diet. My story is an extreme example of how to lose body fat without spending hours working out, but it taught me that you can stay lean and trim just through diet and keep your muscle mass with light exercise, not hours in the gym.

Band workout routines help in overall strength. Burnt fat and muscle strength happens when the band is used. It’s great to use resistance band training when you don’t have time to exercise outside. Training your body with a resistance band is done without using equipment or going to the gym. Following this workout routine will get you started with this training:

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Bicep Curl Exercises

Holding the handles, stand on the band, with your feet standing as wide as your hips. Face your palms forward and put your arms to your sides. Now pull up on the handles until they reach to your shoulders, hold them there for two seconds and go back down to the starting position. A maximum of fifteen should provide ample exercise.

Chest Press

You can hold the handles and flip the band over your head so as to put it under your arms. Your knees should be bent slightly with one foot a little forward. Your elbows should be brought outwards to line up with your shoulders, then point your arms straight forward but keeping them at a 90 degree angle at the same time. Push your arms forward (and inwards slightly) so that they are apart at shoulder width and are directly straight in front of you. Now return to the original position. Repeat this exercise fifteen times.

The Squat Press

Holding the handles, stand on the band and bring them no further than shoulder level. Make sure your feet are hip-width distance apart. Make sure your feet are standing as wide as your hips. Drop down into a squat by bending your middle with your back straight. Extend your arms upward while doing the squat position. Bring your arms down again as you stand up. This exercise can be done with 15 reps.

To Do Side Leg Lifts

Your hands should both be holding the band with both feet on the resistance band. Make sure your feet are standing as wide as your hips. One of your legs should lift out to the side as high as it can, while all your weight is on the other foot. As you lift your foot up to the side, stretch the band up and out also. Go back to normal original resting position. This is one rep that should be done 15 times on each leg.

Using the band in each of these exercises will increase your effectiveness each time you use it. These workouts are perfect for beginners.

Many diets require your full attention. But it’s common for people to be too busy to really follow these programs. Most have trouble following a certain regimen every day, and they want the changes in the way they look or feel to happen instantly. But some diets don’t require a ton of things to do, and you can still lose weight. Do these three easy diets.

Water as the diet – Amazingly, when you drink more water, your chances of losing weight increases. But you’ll have to eat less and exercise more so as to sweat out all the water. The sweat you produce by doing light exercises will also burn fats with it. Also, any unhealthy food that you’ve eaten will be cleaned out at the same time. You’ll want to drink more water than you normally would. About 10 glasses a day should do the trick.

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Cabbage soup – Burning fats can be done by heat. The best way is to eat hot cabbage soup. But if you want enough energy to get you through the day, you’ll need to eat other foods with the cabbage soup. Having a seven day diet with cabbage soup or other vegetable soups will get rid of the fats. By following this diet strictly, you can burn a minimum of 10 pounds. This is one of the 3 easy diets that are sure to work.

Cut down but eat enough – Diets are great but they don’t require you to stop eating completely. You can eat your favorite foods but you should eat them in smaller portions. By doing this, less fat will be gained and you can focus more on getting rid of your fat.