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Most Effective Exercises For Weight Loss

Whether you want to lose fat, build muscle, boost strength, or completely reshape your body, we have the perfect program for you.

Start with 7 day workout plan:

Exercise can be an excellent way to loose weight. You can exercise away the pounds if you like. Things like jogging, swimming, aerobics, Pilates, and all sorts of other exercise routines can in fact help you to lose weight. In many of these situations, you will have to work long and hard at it.

Determination, remember? But, what you are doing is building up the muscle mass in your body. Muscles will burn fat twice as fast as weaker muscles. That means that you will burn fat faster when your body is in shape through exercising. It is important to stress that you will need to insure that you are seen by a doctor prior to starting a hard core exercise plan.

Also, remember that you can be thin through exercise, but if you are eating the wrong foods, you are likely to have high cholesterol, high blood pressure or many other things.

The rack-free bodybuilding gym is all about doing more with less. Grow in your garage with these three pieces of equipment and three workouts.

Your neighborhood gym may have the latest exercise machines, rows of benches, and squat cages lining the walls, but if you never make it there, you don’t get any points for good intentions. You’ll still see that monthly ding against your checking account, though!

For many Americans in search of their RDA of exercise, lack of convenience is the first and greatest obstacle. That’s why setting up a home gym in a garage or spare room could be your low-cost answer. It’s hard to blame commute time when your fitness workshop is just a few feet away!

You may think a home gym is a cost-prohibitive space hog, but it doesn’t have to be. Sometimes, you just have to choose between implements. For example, while there’s no doubt that having a squat rack can be a wonderful thing, they’re expensive and take up a lot of space, especially when you factor in barbells and plates. Plus, if you’re training with muscle mass rather than power lifting in mind, you can get all the stimulus you need with a few dumbbells, a bench, and a bar.

This gym is all about doing more with less! Get ready to have your expectations shattered.

 

The Equipment

Adjustable bench: You could theoretically survive on a steady diet of standing presses and floor presses, but given how many ways you can use a stable, well-padded bench, it’s worth the investment. Look for one that offers multiple incline and decline positions. A bench that can be positioned at a 90-degree angle will provide back support for overhead presses, too. As a bonus, you can always toss your back foot on the bench and do Bulgarian split squats.

Adjustable dumbbells: Dumbbells are great when your goal is to build muscle; they allow for a longer range of motion than a barbell, and they’re harder to stabilize. This one-two allows you to stimulate more muscle fibers.

Because it’s expensive and space-prohibitive to own a full rack of dumbbells, a solid alternative is to select from among a growing number of adjustable dumbbells. These modular weights allow you to use weight ranging anywhere from 5-100 pounds per bell, giving you all the versatility you need for a fraction of the dough. If you opt for a pair that allows for quick weight changes, you can include more dropsets and supersets in your workout.

Pull-up/dip combo: A pull-up/dip tower is one of the most valuable pound-for-pound pieces of equipment you can own. It allows you to wield your body weight through a variety of pull-up variations, all of which emphasize different areas of your back, and a few incarnations of the dip, which is a proven pec-and-triceps builder. If having the tower won’t work for your space or budget, you could use a fixed pull-up bar, tall boxes, or parallettes for dips.

Best workout to lose weight is not just about intense moves rather the time and discipline we must put in.

We need to admit it that no matter what type of meal plan we use, if we are sincere on really reducing weight, we should pair it up with exercise. Performing exercises doesn’t merely help those who want to reduce those extra weight but it may benefit everybody who wants to have a healthy lifestyle. Some people get afraid of the thought of exercises to lose weight because they usually think of time-consuming workouts, extra expenditures on the gym and trainer. However, there are numerous ways to exercise while having fun without even need to spend some money. All that it really takes is self-control and commitment to achieve your recommended weight.

Don’t think of cheating on yourself. When you really exercises to lose weight frequently, eat properly and make healthy choices, you are guaranteed of lesser frustration, you then become more determined and results are seen at a quicker pace.

Best Diet Tips designed for your needs!

Before you tear into that bag of potato chips, drink a glass of water first.

People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed.

If plain water doesn’t cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

You can still enjoy your favorite foods — the key is moderation.

Diet Plan:

Breakfast:
Muesli. Cup of shredded fruits and berries (except grapes and bananas), mixed with 1 tablespoon of grains and fat-free yogurt.
Snack:
Fruit cocktail or shake made of 100 ml of any juice and the same amount of yogurt.
Lunch:
Vegetable ragout made of boiled cauliflower, 1 sweet pepper, 1 carrot, 1 tablespoon of young peas or beans, half an onion, 1 celery root, parsley and add a small quantity of water.
Sauce: 1 tablespoon of olive oil, 100 grams of fat-free yogurt and one spoon of lemon juice.
Snack:
Sandwich made of 100 g of chicken breast with small slice of black bread.
Dinner:
Fruit salad made of 50 g of boiled rice mixed with apple and 100 grams of any other berries and fruits.

Smoothie Recipe for your needs:

Green Tea, Blueberry, and Banana

Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse.

SERVINGS: 1

3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk

1. MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. COMBINE berries, banana, and milk in a blender with ice crushing ability.
3. ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve

NUTRITION (per serving) 269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein

Grilled chilli chicken with green mango salad

2 long red chillies, chopped
1 clove garlic, chopped
1/2 cup lime juice
2 tablespoons fish sauce
1 1/2 tablespoons rice bran oil
2 teaspoons grated palm sugar
12 (about 600g) chicken tenderloins
50g rice vermicelli noodles
2 green mangoes, cut in matchsticks (with a mandolin or julienne peeler)
2 Lebanese cucumbers, cut in matchsticks (with a mandolin or julienne peeler)
200g crunchy sprout mix
2 cups baby Asian salad greens or mixed baby salad greens
1/2 small red onion, thinly sliced
1/2 cup fresh coriander
1/3 cup fresh Thai basil or fresh mint
2 tablespoons unsalted dry-roasted peanuts, roughly chopped

Instructions

Step 1: To make marinade, blend chillies, garlic, lime juice, fish sauce, oil and palm sugar until smooth. Transfer ½ cup to a large salad bowl. Place remaining marinade and chicken in a medium-sized bowl and turn chicken to coat.

Step 2: Heat a barbecue grill or set a chargrill pan over a high heat. Cook chicken, turning and brushing with any remaining marinade in bowl, for 6-8 minutes or until cooked through.

Step 3: Meanwhile, place noodles in a medium-sized heatproof bowl and cover with boiling water. Leave noodles to stand for 5 minutes or until tender. Use a fork to separate noodles. Drain and rinse under cold running water. Cut noodles in 10cm lengths.

Step 4: Place remaining ingredients in salad bowl of marinade. Add noodles and toss gently to combine. Serve chilli chicken with green mango salad.

Variations

  • To take some heat out of the chillies (and dressing), remove chilli seeds.
  • If mangoes aren’t available, use green papaya or grated courgette.
  • Make it gluten free: Check fish sauce is gluten free.

Prescription weight-loss drugs

If you have serious health problems because of your weight — and lifestyle changes haven’t resulted in significant weight loss — prescription weight-loss drugs may be an option. You should know, though, that prescription weight-loss drugs don’t replace the need to make healthy changes in your eating habits and activity level.

Who is a candidate for weight-loss drugs?

Prescription weight-loss drugs are generally reserved for people who haven’t been able to lose weight through diet and exercise, and who have health problems because of their weight. They’re not for people who want to lose just a few pounds for cosmetic reasons.

Your doctor may consider weight-loss drugs for you if you haven’t been able to lose weight through diet and exercise and you meet one of the following:

  • Your body mass index (BMI) is greater than 30.
  • Your BMI is greater than 27 and you have a serious medical problem related to obesity, such as diabetes or high blood pressure.

Before selecting a medication for you, your doctor will consider your health history, the possible side effects of the medications and any potential interaction of weight-loss drugs with other medications you’re taking.

How well do weight-loss drugs work?

When combined with a low-calorie diet and regular exercise, weight-loss drugs produce an average weight loss of 5 to 10 percent of total body weight within a year, which is a typical weight-loss goal. Diet and exercise are responsible for part of this weight loss, and medications are responsible for part as well.

Losing 5 to 10 percent of your total weight may not seem like much, but even modest weight loss can improve your health by:

  • Decreasing blood pressure
  • Decreasing lipid levels
  • Decreasing blood glucose levels
  • Increasing insulin sensitivity

It’s important to keep in mind, however, that these medications may not work for everyone. And when you stop taking these medications, you’re likely to regain much or all of the weight you lost.

Common weight-loss drugs

The chart shows the currently available prescription weight-loss drugs, how they work and their side effects.

Drug Mechanism of action Possible side effects
Benzphetamine (Didrex) Decreases appetite, increases feeling of fullness Increased blood pressure and heart rate, nervousness, insomnia, dry mouth, constipation
Diethylpropion (Tenuate) Decreases appetite, increases feeling of fullness Headache, increased blood pressure and heart rate, nervousness, insomnia, dry mouth, constipation
Lorcaserin (Belviq) Decreases appetite, increases feeling of fullness Headache, nausea, dry mouth, dizziness, fatigue, constipation
Naltrexone and bupropion extended-release (Contrave) Decreases appetite, increases feeling of fullness Nausea, constipation, headache, vomiting, dizziness
Phendimetrazine Decreases appetite, increases feeling of fullness Increased blood pressure and heart rate, nervousness, insomnia, dry mouth, constipation
Phentermine (Adipex-P, Suprenza) Decreases appetite, increases feeling of fullness Headache, increased blood pressure and heart rate, nervousness, insomnia, dry mouth, constipation
Orlistat (Xenical) Blocks absorption of fat Decreased absorption of fat-soluble vitamins, oily spotting, intestinal cramps, gas with discharge, diarrhea, fecal urgency and incontinence
Phentermine and topiramate extended-release (Qsymia) Decreases appetite, increases feeling of fullness Insomnia, dry mouth, dizziness, constipation, pins and needles feeling, changes in sense of taste or smell
Liraglutide (Saxenda) Slows gastric emptying, increases feeling of fullness Nausea, vomiting, pancreatitis

Safety of weight-loss drugs

Drugs for short-term use

Diethylpropion (Tenuate), phentermine (Adipex-P), benzphetamine (Didrex) and phendimetrazine are approved for only short-term use — generally less than 12 weeks. These drugs are classified as controlled substances because they have the potential to be abused. Because of possible side effects, these drugs aren’t recommended if you have heart disease, high blood pressure or hyperthyroidism.

Drugs for long-term use

Orlistat (Xenical), lorcaserin (Belviq), phentermine-topiramate (Qsymia), naltrexone-bupropion (Contrave) and liraglutide (Saxenda) are approved for long-term use. Orlistat is also available in a reduced-strength form without a prescription (Alli). Limiting your intake of dietary fat is critical when taking orlistat to minimize side effects.

After orlistat was approved, rare cases of serious liver injury were reported in some people taking it. No cause-and-effect relationship was established. However, Xenical and Alli labels now advise people taking orlistat to be alert to signs and symptoms that could indicate liver injury, such as itching, loss of appetite, yellow eyes or skin, light-colored stool, or brown urine.

Lorcaserin (Belviq) initially raised concerns because it works somewhat like fenfluramine — which was withdrawn from the market because it damaged heart valves. However, there is no evidence that Belviq damages heart valves. Belviq may increase heart rate, so people taking it may need to have their heart rate checked.

The combination drug Qsymia (phentermine and topiramate) increases the risk of birth defects. Thus, the Food and Drug Administration (FDA) required the manufacturer to have a risk evaluation and mitigation strategy (REMS). The REMS is intended to alert women to the risks and explain the need to avoid becoming pregnant while taking Qsymia. In addition, Qsymia is considered a controlled substance because one of its ingredients — phentermine — has the potential for abuse.

The combination drug Contrave contains naltrexone and bupropion. Naltrexone is used to treat alcohol and opioid dependence, while bupropion is an antidepressant that often reduces the risk of weight gain in people who are trying to quit smoking. Contrave also can raise heart rate and blood pressure and may increase the risk of seizures. Bupropion can increase the risk of suicidal thoughts and behaviors.

Liraglutide (Saxenda) is the newest drug to be approved for weight loss. The FDA approved it with the requirement that the manufacturer have a REMS to inform doctors about the serious risks associated with Saxenda. Saxenda has a boxed warning stating that tumors of the thyroid gland have been observed in animal studies but that it is unknown whether Saxenda causes these tumors in humans. Unlike the other weight-loss drugs, Saxenda is administered by injection once daily.

Factors to consider

If you meet the criteria for prescription weight-loss drugs, you and your doctor will need to evaluate the potential benefits against the possible risks of taking the medicine.

Cost also is a consideration. Not all health insurance plans cover prescription weight-loss drugs. Adverse effects are common with weight-loss drugs, which may make it hard to stick with treatment.

As you consider weight-loss drugs, make sure that you make every effort to exercise, change your eating habits and adjust any other lifestyle factors that have contributed to your excess weight.

Weight-loss drugs aren’t the easy answer to weight loss, but they can be a useful tool to help you make the necessary diet and lifestyle changes. Keeping off the pounds you’ve lost, however, is an ongoing concern. And many people, despite their efforts, still regain the weight.

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