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Beautiful You
"Lose weight for free fast!" That's what every diet pill manufacturer, miracle supplement, fasting diet, Hollywood diet, detox program, etc. claims to help you do. Unfortunately, 99% of them don't work. Why? Because they're all temporary, ?quick-fix? solutions. In the real world of losing weight and getting healthy, there is no secret formula and there are no shortcuts.
The only real way to lose weight for free fast is with good old fashioned hard work, and making a healthy lifestyle change is the only way to do this.
If you want to make a change and are serious about committing to working hard, then we'll show you exactly how to lose weight for free fast. Of course ?fast? is a relative term. Chances are, you?re not going to lose 10 pounds a week. Shows like The Biggest Loser lead people to believe that this is realistic but these folks are exercising for literally 8 or more hours per day and are on extreme calorie-restricted diets. Healthy weight loss of 1-2 pounds per week is realistic for most people.
We don?t believe in diets. In fact, we wrote an eBook about how we don?t believe in diets called Diets Don?t Work (go figure). Check it out, it?s the accumulation of hundreds of hours of research and personal experience and you can instantly download the eBook (plus you get two bonus healthy recipe eBooks) for under $10.
But enough shameless plugs for our book, we?re talking about how you are going to lose weight for free fast, and without further ado, let us begin. Weight Loss 101
The main thing you need to understand is that weight loss, in its simplest form, is the result of burning more calories than you take in. Forget about carbs, fat, and protein for a second. If you burn more calories than you eat over a sustained period of time you will lose weight, period.
Of course, the two key components you will be focusing on to help you lose weight are diet and exercise. First, let's talk diet. When most people hear the word, they think of South Beach, Atkins, Weight Watchers, etc. While these may all be okay programs for losing weight, where they fail for 95% of people is in helping you keep the weight off. These ?diets? are not sustainable because they are temporary. If they were a permanent solution for everyone then these companies would be out of business.
So for the record, when we say ?diet,? we mean these are the foods you will be eating permanently. As of right now you will be changing your dietary habits and adopting a healthy lifestyle. If you don?t, then you?ll likely join the 95% of dieters who end up gaining back all or more of the weight they lose on these fad diets. This may sound harsh but it?s science ? here?s the research to support this claim if you?re interested in further reading. Part I: What to Eat
Let?s start with the diet part. If you don?t have a good grasp on basic nutritional principles, you should begin by thoroughly reading each section in our healthy eating guidelines page.
Here are the basics of healthy eating for weight loss: your diet should focus on whole foods ? mainly vegetables, fruits, nuts, whole grains, lean meats and dairy, and healthy oils. Avoid highly processed foods, trans fat, saturated fat, refined grains, added sugar, and sodium. Get rid of almost all of the liquid calories like soda, juices, and alcohol and try and drink a gallon of water a day. Eat 5-6 smaller meals per day.
Now, when it comes to calories, most women should eat between 1,600 and 2,000 calories per day and men between 2,000 and 2,500 calories per day when trying to lose weight. Check out this sample menu for someone on a 2,000 calorie diet. It should give you a good base as to the types of foods you should be eating on a day-to-day basis when trying to lose weight and adopt a healthier lifestyle.
Generally speaking, in terms of importance, what you eat is more important than how much you exercise. That?s not to say that exercise isn?t important, but think about this:
Go to any fast food restaurant and you can easily eat over 1,000 calories in a single sitting ? at some restaurants you can eat an entire days worth of calories in a single meal! Eating all of these calories can happen in a matter of minutes ? but guess how long it would take you to burn off 2,000 calories with strenuous exercise? Around 4 hours for the average person!
Food is your fuel and putting the right fuel in your body is the first step toward losing weight fast. I do, however, encourage people to have one ?cheat day? each week where you indulge. The key is to indulge in moderation. Control your portions and be smart about it! This means 1-2 slices of pizza, half a cup of ice cream, etc. The next step, of course, is to make sure you?re burning your ?fuel? in the most efficient manner possible. Part II: Exercising for Fat Loss
If your goal is to lose weight for free fast, focus on a combination of two types of training methods, circuit weight training and interval training. Circuit weight training involves doing several strength training exercises in succession, with no rest in between. It?s an effective, proven method for burning fat and building lean muscle. The plan we?ve outlined below allows you to do all of these exercises with no weights, just bodyweight exercises. This means you can do all these exercises for free.
Interval training means simply alternating bursts of intense activity with intervals of lighter activity. An example of this would be sprinting on a treadmill for 30 seconds followed by walking for 30 seconds?-this would be one interval.
In head-to-head comparisons, research shows that shorter burst, high-intensity interval training is superior to long periods of aerobic exercise for fat loss. You?re going to see what one of these interval training workouts looks like below.
It?s important to note that interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training or weight training regimen, especially if you have heart problems.
So without further ado, here is what your weekly workout schedule will look like. You'll be doing two weight training circuit workouts and two cardio interval workouts for a total of four workouts each week. On your rest days you can choose to go for a light walk, stretch, do yoga, or rest. Obviously, staying active on your rest days will result in additional calories burned and will help alleviate some muscle soreness. Regardless of how you use your rest days, do not overdo it and stretch for at least 20 minutes on each of these days.
The Weight Training and Circuit Interval workouts are described below. Clicks on the links to see a video demonstration of each exercise. For each Weight Training Circuit day, start with Circuit #1 from the list below, then do #2 the next workout, then 3, then 4, then repeat.
Weight Training Circuits
Weight Training Circuit 1:
Perform the following exercises one after the other, with no rest in between:
1. Squat: 30 seconds
2. T-Stabilization Pushup: 10 repetitions/side (do these on your knees if you need to)
3. Burpee: 15 repetitions
4. Lunge: 10 repetitions per leg
5. Plank: 20-30 seconds
6. Squat Jump: 30 seconds
Once you have completed the circuit, rest for 2 minutes and repeat entire Circuit two more times.
Weight Training Circuit 2:
Perform the following exercises one after the other, with no rest in between:
1. Twisting Lunges: 30 seconds
2. Push-up: 15 repetitions
3. Mountain Climbers: 60 seconds
Rest for 30 seconds
4. Ballet Squats: 30 seconds
5. Bench Dips: 15 repetitions
6. Box Step-ups: 60 seconds
7. Bridge: 30 seconds
Once you have completed the circuit, rest for 2 minutes and repeat entire Circuit two more times.
Weight Training Circuit 3:
Perform the following exercises one after the other, with no rest in between:
1. Prisoner Squat: 30 seconds
2. Bird Dog: 12 repetitions each leg
3. Bicycle Kicks: 30 seconds
Rest for 30 seconds
4. Plank: 30 seconds
5. Lateral Raise: 15 repetitions (no weights)
6. Lateral Jumps: 15 repetitions
7. Towel Row: 12 repetitions
Once you have completed the circuit, rest for 2 minutes and repeat entire Circuit two more times.
Weight Training Circuit 4:
Perform the following exercises one after the other, with no rest in between:
1. Ballet Squats: 30 seconds
2. Push-up 15 repetitions
3. Single Leg Kickbacks: 12-15 repetitions per leg
4. Side Plank: 20 seconds/side
Rest for 30 seconds
5. Walking Lunge (no weight): 10 strides per leg
6. Burpee: 15 repetitions
7. Jumping Jack: 30 seconds
Once you have completed the circuit, rest for 2 minutes and repeat entire Circuit two more times.
Cardio Intervals
Doing cardiovascular activity is another important part of losing weight fast. You don't need an expensive machine either--there are plenty of cardio exercises you can do for free. For the twice-weekly cardio interval sessions, you can either run outside or on a treadmill; ride a bicycle, exercise bike, or elliptical; or pick from one of the free exercises below for each workout.
? Burpee (see above link for description)
? Jumping Jack
? Lateral Jump (see above link for description)
? Squat Jump (see above link for description)
Warm-up: 5 minutes at a 2/10 intensity level
Interval: 30 seconds at a 9/10 intensity level
Recovery: 60 seconds at a 3/10 intensity level
Repeat Interval/Recover periods 10 times/each
Cool-down: 5 minutes at a 2/10 intensity level
If you eat right and do this routine for 6-8 weeks, you will lose weight fast ... for free (aside from the groceries you need to buy).
Next: Calorie Burning Chart Go From Lose Weight For Free Fast to Free Exercise Plans Return to The Healthy Eating Guide Home Page
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