With the hassle of going to the gym, it is no wonder that so many people want to know How To Lose Weight At Home. A lot of people just don’t think that it can be done though. Why would gyms have all of the fancy equipment if you don’t need it to lose weight? Well, what the gyms don’t want you to know is that you can lose weight at home, avoiding the monthly membership costs, driving, and the pressure associated with working out in front of others at the gym.
How To Lose Weight At Home
There is a very important number to keep in mind when you are trying to lose weight. 3500! That is the number of calories that you need to burn/cut in order to lose 1 lb. So, if you want to lose 2 lbs, 7,000 calories, 3 lbs, 10,500 calories, etc…….
There are 2 key components that you need to be aware of when considering how to lose weight at home. Let’s start with nutrition. While it would be great if everyone could suddenly turn their diet around, start eating healthy, and never touch junk food again, is that realistic? Not at all. The key is baby steps. Focus on 1 thing at a time. If you are a soda drinker, that is a great place to start. STOP drinking soda. If you drink a lot of it, start by cutting back, and slowly eliminate it.
Now, when I go out to eat, I will often get soda. It is a rare occasion, but I am guilty of it. The big think is that when I am home, I am drinking water, milk and no sugar added juice. Soda may taste good, but ask yourself these questions. Is it worth not being healthy, or not having the body that you want? Which is going to make you happier, drinking soda, or looking in the mirror and feeling great about what you see? Is drinking soda worth developing diabetes?
Another great change is to cut back on white products, such as pasta and bread. Focus on whole wheat or high fiber products. If you are drinking whole milk, cut back to 2%. If you don’t eat fruits and vegetable, start including them in your diet. Implementing these changes into your diet will be a big help if you really want to lose weight at home.
For a lot of people, these changes may be very difficult. There is a great product that can help you out. Shakeology, created by Beachbody, is a nutritional supplement shake like no other. Loaded with nutrients and probiotics, Shakeology is a powerful tool in your fight against fat. While there are other shakes and supplements out there that make crazy claims, Shakeology hase a strong scientific foundation, and scored extremely low on the glycemic index. When it comes to the glycemic index, lower is better. Foods under 55 are considered positive, helping keep your blood sugar level. This results in more stable energy, longer lasting feelings of fullness, and less cravings. Shakeology scores a 24! If you are serious about losing weight, it is worth giving a shot.
The second factor to consider when you want to know how to lose weight at home is exercise. This can be done with little to no equipment. The key is to do exercises that work your large muscles, while also keeping your heart rate up. Think about it as strength training meets cardio. While walking or running is great, there are better, more efficient ways to lose weight. Here are some great exercises that you can do at home with nothing more than a set of dumbbells and a pullup bar; Jumping jacks, squats thrusts, pushups (different variations), pullups(different variations), squats, calf raises,curls (different variations),tricep extensions, a TON of core work, including crunches, planks, side planks, v-ups, crunchy frogs, and many many more.
To start your workout, you want to get your body warmed up, even before you start stretching. Some light jogging, followed by some dynamic moves, such as jumping jacks will help you get the blood pumping. Stretch for at least a few minutes. Do not hold your stretches for too long. Your body will not be ready for that until after your workout. Keep your stretches to 5 or 10 seconds each.
Start you workout! The important thing is to keep your heart rate in your target heart rate zone (65-85% of your max heart rate, which is 220 – your age). So, if you are 40, your max heart rate is 180. 65 – 85% of that would be 117 – 153. That is where your body is going to get the best results. A great way to do this is to keep your rest time short between exercises. Another is to use active rest, which is doing a simply exercise between your others. A great example of this is doing jumping jacks for 30 seconds between your other exercises.
Developing a full plan to lose weight at home can be challenging. The important thing is to get your body moving. A big problem people have is picking a program, or getting bored with their workouts. My suggestion, Beachbody on Demand! For $3/week, you get online access to dozens of Beachbody Workouts, including some of the best selling fitness programs of all time.