Losing fat and getting in shape don’t have to mean joining a gym and enduring a strict diet regiment. With a few simple exercises and some minor dietary alterations, you can get results quickly and lose fat in your own home.
For these simple exercises, you don’t need a lot of equipment. You primarily need a yoga mat, dumbbells, and ankle weights. If you don’t wish to purchase these items, you can always use items found around the house as a substitute. Yoga mats can be clothes towels, and items such as backpacks full of books, water bottles, and even children can also be used as weights.
- Lunges: Start by standing with feet about hip width apart and the weight either in the left or right hand. Step one foot forward, keeping your toes facing forward, and sink your hips low, allowing your back knee to almost reach the ground. Push up through the heel of your front foot and return to the starting position. That’s one rep.
- External Leg Rotations: Start by lying flat on your back, with your knees bent and your feet firmly on the ground. Place the weight in the left hand and move the right arm down by your side. Lift the left leg towards the ceiling and keep the right leg in contact with the ground. Rotate the left leg out towards the left side of the room and demonstrate by rotating from the hip. Return back to the starting position. Repeat for the same amount of reps on the other side.
- Bicep Curls: Stand with feet slightly wider than hip width apart, with the arms straight by your sides. With an ergonomically correct posture maintain a strong core and begin the curl by bending the elbows. Keep a slight glute squeeze and hold as your bring your hands to your shoulders. Slowly lower the weight back to the starting position. That is one repetition.
Your diet should consist of a healthy balance of proteins, fats, carbohydrates, and fiber. Start your day with a healthy breakfast and make sure to drink plenty of water throughout the day. You should also cut down on sugary and processed foods, and focus on eating whole grains, vegetables, and fruits.
- Q: How long do I need to do the exercises for?
A: It’s important to allow your body time to rest and recover. Aim for at least three times a week for 30 minutes each time.
- Q: Are there any other activities I can do to quicken my results?
A: While diet and exercise are the two most important components of losing fat and getting in shape, you can also incorporate cardio into your routine. Aim for 15-20 minutes of cardio 3-4 times per week.
- Q: Are there any modifications I can make if the exercises are too challenging?
A:Yes, you can always reduce the amount of weight you are using in the exercises and increase the rep range.
Losing fat and getting in shape doesn’t have to mean sacrificing countless hours in the gym. Following these simple home workouts and make some dietary alterations those results will be just around the corner. Remember to take your time and never push yourself beyond what you can handle. Good luck and have fun!