Exercising at home can help you lose weight and feel better and healthier. Some people join expensive health clubs to help with this process, while others depend on "miracle" diet drugs. You don't need outside help. If you are determined to lose weight and get in better shape, you can do it at home with cardiovascular exercise, strength training and a healthy diet.
Step 1
Ride an exercycle at home to get great cardiovascular exercise. One of the best ways to increase your heart rate and metabolism is to do interval training. To do this, sprint on your exercycle for 60 seconds, 50 seconds, 45 seconds and 40 seconds. Do the sprints in descending order at a moderate resistance level--about 8 on a scale of 1-to-20--taking 15 seconds between sprints. After you complete all four, take a two-minute break and repeat the set. Do one more double-set of sprints before you move on to the rest of your activities for the day. Do this three times a week to lose weight in one month.
Step 2
Do push-ups and chin-ups to build arm strength, upper-body strength and stamina. Add in crunches to build core strength. When you are doing push-ups, do two sets of 20 each time you do your strength work. Do six chin-ups from your chin-up bar, which you can hang in any doorway. Do two sets of 20 crunches to build core strength. Do this three times a week if you want to lose weight in one month.
Step 3
Run in place for additional cardiovascular work in your effort to lose weight. Pop a DVD into your player and start watching your favorite movie or television program. Run in place for 20 to 25 minutes to get your heart rate up and burn fat and calories. Do this three times per week.
Step 4
Cut out fast foods, fried foods and junk foods from your diet. Eat white-meat chicken and fish, along with two portions of fresh vegetables and two portions of fresh fruit every day. Complex carbohydrates, such as brown rice, spaghetti and whole-grain cereal, will give you the energy you need to work out hard at home. Forget about dessert, because it will add calories and fat.
Step 5
Drink water to lubricate your muscles, joints and tendons. If you drink 64 oz. of water, it will also help wash away the toxins in your body. Water is better for you than sports drinks that include significant amounts of sugar and sodium.
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