We all want to look good naked, and that starts with having a toned and defined physique. But to get there, we have to lose fat. Unfortunately, it’s easy to gain weight and even easier to hang on to it.
To lose the fat and keep it off, we have to burn more calories than we consume.
Getting enough exercise isn’t a challenge for most people, but figuring out the right exercise to achieve the goal is. After all, there are too many options to lose fat.
So, which one is best for you?!
Luckily, you don’t have to figure that out on your own. I have done the work for you and have outlined the best exercises for each body type to help you lose fat in just 6 weeks.
What if I told you that you could lose all the fat you want?…
- without making a hole in your pocket on a gym membership (you’ll only use it sparingly anyway);
- without aggressive personal trainers (who only seem to care about getting you to sign up for more sessions);
- without having to give up any of the favorite foods you always crave.
And yet… you can do this all with just a few simple exercises in the comfort of your own home.
When an overweight person plans for weight loss, they assume it means joining a well-equipped gym and hiring a personal trainer with sufficient knowledge of diets.
Weight loss is indeed big business, but does that imply you have to spend a fortune to shed a few extra pounds?
Nope, not at all! People were losing weight long before pre-packaged diet foods, sophisticated exercise machines, or even over-hyped diet pills.
Without the modern-day rigmarole of fitness regimens and sophisticated diet plans, how did they stay in shape?
They followed simple tricks:
- They ate less
- They ate better
- They drank more water
- They moved more.
It all started with eating less. When the body is not getting what it needs, it will break down its nutrients to maintain its basic functions. This is how the body stores energy and fat.
Another trick: If you are watching what you eat, you do not have to worry about the body storing fat.
There you go… I just handed you the keys to the fat loss kingdom. And I saved you a fortune in supplements, pills, programs, and more.
Try it and thank me later.
The truth is, you can do all exercises that can speed up your weight loss in the comfort of your own home. Unless you want to show off sweating it out to others in a gym. Well, that can wait until you cross a few milestones to reach your goal.
The easiest form of exercise is, simply, to take a walk! Hey, this ain’t rocket science!
Some people think that if they’re out of shape, they can’t exercise. That’s not the case at all! Anybody can do the exercises in this plan, regardless of fitness level, and they’re easy to learn and do.
For a quick primer, try walking from your house to the end of the block and back. And tomorrow… try to walk a block and a half. Gradually increase your distance.
If possible, change your route every week to overcome the monotony of the routine humdrum.
Personally, I like to start my mornings with a pleasant walk. The alarm goes off; I roll out of bed and go walking.
Yep… this is even before I’ve had my morning coffee, but just a glass of warm water. It’s a great way to shake the mental and physical cobwebs loose and boost your energy first thing in the day.
If you’re like my younger bro and quote “Not a morning person” – then a delightful walk after dinner will be just the right thing. Not only will this help your digestion, but it’s one of the most proven ways to lower stress.
So if you’re overburdened at work… give it a try. My guess is you’ll end up sleeping better too.
After you’ve been walking for a couple of weeks… it is time to increase the pace. See if you can walk the same distance in less time. As you get more used to the activity, you’ll be able to walk longer and faster.
The key is to build up your stamina so that you can keep going for as long as you want without having to rest.
Once you have built up your stamina and feel comfortable walking at a brisk pace, you can even move to jogging. This is a terrific cardio workout.
Like walking, when you start jogging; start slow. You can do both activities intermittently. Maybe you walk for 3 minutes and jog for 30 seconds. The time doesn’t matter… it’s the effort that does.
In a short period, you will be amazed to see that you are jogging more and covering longer distances.
The absolute BEST way to burn fat quickly is with a vigorous total body workout. Notice the word “total” in there. Unfortunately, most people focus more on the abs.
First, they’re simple. The second reason is that we’re living in an era where “washboard abs” are greatly sought after. Though I admit… it is always amusing to see someone cranking away at sit-ups while they’re wrapped in pounds and pounds of fat.
Want the shortcut to a shredded midsection? Eat less… MOVE MORE!
Agreed, it’s a cliché… but try it for a month and then get back to me.
Exercise is beneficial to the body, regardless of whether you are attempting to reduce weight. It releases endorphins… which are the “feel good” hormones. (That’s where the phrase “runners high” comes from… in case you were wondering).
Once you’ve established a daily walking regimen, it’s time to take things to the next level.
While most people believe that a warehouse full of expensive machines and equipment is required to obtain a splendid workout, the fact is that a $40 set of resistance bands from your nearest sports store is all that is needed.
You may agree… fitness can be a lot more fun when you can enjoy the convenience of having your own little space at home to do your workouts.
Most people think working out is all about pumping iron and building big arms. But that’s only part of the equation. You also have to work your entire body to get into the shape you’re going for.
That means working your chest, biceps, triceps, shoulders, back, abs, and even your thighs and butt.
Let’s look at some of the ideal workouts for each muscle group.
You don’t need barbells or dumbbells to build muscles. Not only do they take up a ton of room… you’ll most likely never use all the weights you have, anyway.
That’s why I am a huge fan of Resistance Bands.
Resistance bands are the best workout equipment you can use to build muscle, joint mobility, and strength. They’re cheap, easy to travel with, and can be used for an endless variety of exercises.
Beyond that, they’re great for building muscle, burning fat, and improving mobility.
They come in all different resistances so you can use light ones for beginner workouts and then you can use the stronger ones for advanced workouts.
The idea is to perform a few sets of exercises with your band, rest for a minute or two, and then complete another set. You will perform this workout 3-5 times per week and, trust me, in just 6 weeks you will see some admirable results!
The more you stretch the band, the more difficult the activity becomes… and the more your muscles have to work.
This 5-minute workout video can help you lose fat in your chest region. It requires no equipment, not even a resistance band.
Next, we’re going to work on our biceps, which are the muscles in the front of our arms.
Ladies, don’t worry… there is nothing you can do that will cause your arms to get huge. It’s physically impossible. What will happen is that your arms will get shapely and well-toned. The only way you could ever really “bulk up” your arms is if you used steroids.
Men, on the other hand, will gain much from training their biceps. We can simply work on this muscle group with very little equipment, and there are a variety of exercises that can be performed.
Standing Bicep Curls, Seated Preacher Curls, and Lying Curls Arms Ups are just a few. If you want to avoid the gym, then you only need your bands and a door anchor.
Check this video showing super easy workouts for biceps and triceps.
Triceps and Forearms
For arms that look as good as they feel, you need to work them out. You want defined and muscular arms. And a great workout to get those arms is one that focuses on the entire arm.
Not just the biceps, but the triceps and the forearms too.
You can work your entire arms in a single workout, and the best part is that you can do these workouts anywhere.
When most people think of a great workout for their arms, they think of heavyweights and lots of reps. The problem is, this doesn’t necessarily result in the best-looking arms.
Instead, what you want is a workout that focuses on the entire arm.
This means that not only should you be doing lots of reps for your biceps and triceps exercises, but you should also do plenty of overhead pressing exercises, such as military press and push-ups, to work your forearms too.
Nothing beats a pair of well-defined shoulders. When you’ve worked hard to get your arms in shape, a set of shapely shoulders is the icing on the cake that perfectly complements the rest of you.
One of the most common questions people ask me is how to get rid of fat on their shoulders.
Well, the good news is that there is a surprisingly simple solution: build muscle. Specifically, you want to build muscle in the front, rear, and side (aka “deltoid”) muscles of your shoulders.
Most people think of the shoulder girdle as just the shoulder joint, but there are actually three different shoulder muscles: Front, Rear, and Side. Each of these three muscle groups has a distinct role to play in your overall shoulder development.
The Front Shoulder Muscle is responsible for raising your arm up and out towards the front of your body, and the Rear Shoulder Muscle rotates your arm inward and back towards your back body. The Side Shoulder Muscle is responsible for raising your arm up and out to the side of your body.
Check this well-explained shoulder workout.
The back is a complex joint, with multiple muscles, ligaments, and tendons all working together to allow you to carry your weight and move.
But that also makes it hard to optimize your back workout. There are a lot of muscles and joints involved, so you’ll need to hit your back from multiple angles to work all the muscles in your back and get the best results.
The best back exercises involve resistance to create tension. Resistance training involves moving multiple heavyweight plates in the same direction repeatedly. This builds muscles and burns fat.
One of the best ways to create resistance is with resistance bands.
Most back exercises are performed using traditional barbells and dumbbells. While this is an effective way to train your back muscles, it’s not the only way.
Instead of using traditional equipment, you can try incorporating back exercises with resistance bands into your routine. Unlike traditional equipment, resistance bands provide an almost limitless amount of resistance.
Including a low-cost pull-up bar is also an effective way to work on your back.
For proper guidance, to burn your back fat with no equipment, check this video.
Squats and lunges are two of the most powerful exercises you can do for your legs. They strengthen and build lean muscle, and they also help you burn tons of calories.
They’re especially great for your butt because they help tighten and firm up the muscles in your butt.
Squats and lunges also help strengthen your core and improve your posture. Squats are the king of exercises for strengthening your lower body. Not only do they work your butt and thighs, but they also strengthen your core and improve your posture.
The best part is… you don’t even need any resistance for them! All you need is your body weight.
Maybe you don’t believe me?
Okay, try to do 25 DEEP squats! (Deep implies squatting till your butt touches the heels of your feet.) You can add weights to make them more challenging.
Wasn’t it difficult?
Try it again with lunges. Simply walk in front of you and drop your leg till your knee almost touches the floor… then get up.
Repeat it 24 more times.
No Pain, No Gain.
Check this video to guide you better on how to lose thigh fat.
Whether you’re sitting at your desk all day or spending hours on your feet, calf exercises can help you lose fat in your legs.
And they’re easier than you might think!
Calf exercises take very little time to do, and can be done anywhere—in an office chair, on the subway, or standing in the middle of the street—which makes them an ideal option for working out when you don’t have a lot of time or space.
Or if you’re feeling a little nervous or unsure about trying something new, calf exercises are a great option because they don’t require a lot of coordination or balance. You can even do them while you’re watching TV in the evening or reading in your favorite chair in the living room.
Here’s how to work your calves at home:
Rise onto the balls of your feet and then back down again. That’s all you have to do! Repeat this throughout the day.
It will not only stimulate you, but it will also give you amazing calves. Seems simple, right? But, you will feel the burn the very next day.
Check this video to slim your calf muscles.
As with everything… start slow and work your way up.
We’ve all been there. You want to lose fat, but don’t have the time or the money to go to the gym. You want the best results, but don’t have the cash to shell out for expensive personal trainers. You want to build muscle, but don’t have the time to go to the gym.
As you can see, it’s not complicated. The biggest challenge you will face will be to just do it and continue DOING IT!
All you need is the will to get started and the discipline to follow through. If you follow the workout plan that I laid out for you, I promise you will see results.
Years go by and nothing changes. Make a vow to yourself today that you will give these exercises a fair shot for the next six weeks and see what happens.
For a comprehensive guide, on all muscle groups, check out this interesting video.
I can assure you… good things are about to happen!