weight losss3.amazonaws.com/.../2012/07/12162542/UltimateWeight_Loss_Wor… · weight. But it’s also about shaping up your body, and going beyond weight loss, beyond starving, and

Weight Loss Workout -

weight loss

workout

how to reduce weight

and tone your body

Weight Loss Workout - 2

W e i g h t L o s s W o r k o u t

H o w t o R e d u c e W e i g h t a n d

T o n e Y o u r B o d y

1. Go Beyond Starving 4

2. How a Workout Can Help 11

3. Weight-Killing Workout 21

4. Working in the Workout Routine 38


Go Beyond StarvingWeight Loss Workout - 4

T h i s i s A w f u l . Weight loss isnotor ious forbeingabsolutelynofun. I t ’s a joy-ki l l ingdrudgery that robsyouof oneof thevery th ingsthatmakes l i feworth l iv ing. . . food.Goneare thedaysof ju icysteaks, t r ips to thedonutshop, real cream inyourcof fee,andeat ing f renchfr ieswi thgui l t - f reepleasure.

Al l tooof ten, d ietsarev iewedas theonlywaytowhipyourbodyback intosubmission. Is i t t rue thattheonlywaytoshedpoundsanddropsizes isbyforc ingyoursel f tonevereatanother tastymorsel again?

Absolutelynot.


In fact , d iet ing isonlyoneof thewaystoloseweight. And,yes, i t ’s agoodone. In fact , i t shouldprobablybeyour f i rst of fensive techniqueagainst excesspoundage,butnotyouronlyone. Thisbook isaboutanothers ideof weightloss. Therefore, we’renotgoingto ta lkaboutdiet ingorstarvingyoursel f todeath. Thisbookgoesbeyondstarving.

B a s i c F a c t sLet ’s introduceabasic fact aboutweight loss. I t ’sanextremelys impl ist icconcept:

✤ Conceptone:youhavetoeat.

✤ Concept two:youshouldeatonlyasmuchcalor iesasyouneed.

✤ Concept three: i f youeat toomanyextracalor ies, you’ l l gainweight.


Thatwassobasic, i t wasnear ly insul t ing. Let ’s introduceanotherset of concepts, equal lys imple.

✤ Conceptone: inorder f ight extraweight, youshouldpreventextracalor ies f rombui ld inguponyourbody.

✤ Concept two: Onewaytoel iminateextracalor ies is toavoideat ing themtobeginwi th.

✤ Concept three: Anotherwaytoel iminateextracalor ies is toburn themoff throughexercise.

✤ Bonusconcept: I f youel iminateextracalor ies throughexercise, you’ l l a lsodevelopanawesomebody.


Simple, but cool . Thisbook isaboutconcepts threeandfour. I t ’s aboutel iminat ingextracalor ies throughexercise, andthus losingweight. But i t ’s a lsoaboutshapingupyourbody,andgoingbeyondweight loss, beyondstarving,andachievingthebodyyou’vedreamedof .

T h e B o d y Y o u W a n t Diet ing isadead-endstreetwhen i t comestoweight loss. Thegoal of weight loss isn’ t just

tohavea fat lessbody.Thegoal of weight loss is tohaveabetterbody.Abetterbody isn’ t onethatyoustarveunt i l youshedpounds.Abetterbody isaheal thybody. I t ’s abody thatnot


only is fat less, but isalsos leek, t r im, f i t , andstrong.

Weight loss throughdiet ingonlygetsyousofar. Exercise takesyouthenextstep.

Diet ing isadrudgery, because i t ’s a l l aboutdenial . Exercise, ontheotherhand,canbeabsolutelyexci t ing, because i t ’s a l l aboutaddingsomethingextra—aworkoutrout ine thatrevolut ionizes, enhancesheal th, andcontr ibutes tototal-bodyheal th. I t ’s t imetorevampyourv iewof weightloss, andaddthecomponentof exercise thatyou’vebeenmissing.

When i t comestoweight loss, youwantmorethan just anopt imalweightrange.Men,youwant


r ippedabs,pythonbiceps,andabr idge-cableneck.Women,youwantcurves,notbulges. I t ’s t imeto takeweight loss toanewlevel of exercis ing, andreal lygofor thebodythatyouwant.


How a Workout Can HelpWeight Loss Workout - 11

Wement ionedthis in the last sect ion, butwedidn’ t spenda lot of t imeon i t . That ’sbecausei t ’s pret tys imple. I t has todowithhowaworkoutcanhelpyourweight lossrout ine. Notonlycanyou losemoreweight, but thereareahostof otherbenef i ts. I ’ve l is ted just 13reasons.

W o r k o u t o u t m a k e s y o u f e e l b e t t e r . Want to f indaninexpensive, sure-f i re, foolproofwayto feel bet teral l the t ime?Workout. Giv ingyourbodyanexhaust ing, sweat- inducing,heart-rateboost ing, a l l - roundworkout istheperfect way tocreate totalbody improvement. The resul t is that you feel waybetteral l day long.


W o r k i n g o u t h e l p s y o u t h i n k b e t t e r . Wecouldal l benef i t f roma l i t t leextramental sharpness.Workingoutgivesyouthatmental sharpness. I t is incredible tosensetheimprovedmindperformancethatabodi lyworkoutprovides.Workingoutwi l l g iveyouthat f reshmental energy thatyouneedtopower throughadayof work, stayalert inameet ing, oreventoimproveyourhandicaponthegol f course.

W o r k i n g o u t r e d u c e s t h e d r u d g e r y o f d i e t i n g . Theboredomandagonyof d iet ing isreversedby theexci tementandact ionof workingout. Dietsareboundto fa i l , but workingout, wi thal l i ts benef i ts, helpsprevent that f romhappening.Workingoutcanturn intoahobby,apassion,anadventure. Whoeverheardof d iet ingturning intoahobby?


W o r k i n g o u t h e l p s y o u k e e p w e i g h t o f f . Weight loss, af ter a l l , isn’ t just about losingweight. I t ’s aboutkeepingyourweightat anopt imal level . Don’ t you just yearn for thedaywhenyoucanf inal lysay, “ I ’vearr ived. I ’ve lost theweight I needto lose.NowI canenjoymy

l i fe.” Thisk indof thought isnot just utopianfantasy. I t ’s apotent ia l real i ty. Youcanenjoy l i fe, but that comeswhenyouhave incorporatedal i festy leof workingout. And,yes, workingoutcanbefun. Theworst th ingaboutweight loss isgaining i t a l l

back. You’veprobablyseen i t happen.Youfeel a l l d iscipl inedoneweek,but thencrashthenext. Thesixpoundsyou lost inoneweeksomehowWeight Loss Workout - 14

spontaneouslygenerates into tengainedthenextweek.Want tochangethat?Workingout is thegoldenkeytopermanentweight loss.

W o r k i n g o u t i n c r e a s e s y o u r m e t a b o l i s m . Oneof thebest th ingsaboutworkingout isthat i t causesdeep, internal changes in theengineof yourbody.Metabol ismis the th ingthatmakessomepeoplenevergainanounce,butmakestherest of usmerely lookat amarshmal lowandgain twelvepounds.Whenyouareengaged inanact iveworkoutrout ine, younatural ly increaseyourbody’smetabol ismovert ime.Highermetabol ismmeansbetter fat-burnpotent ia l , andbiggerweight loss for the longrun.

W o r k i n g o u t i m p r o v e s y o u r b o d y ’ s d i g e s t i v e s y s t e m .


Perhapsyouknowtheterrorof adysfunct ional d igest ivesystem.Mult ip le t r ips tothebathroom.Embarrassingmoments. Workingoutchangesal l that . Thevalueof aworkout isthat is helpsal l yoursystems, includingyourdigest ivesystem,work l ike i t ’s supposedto.

W o r k i n g o u t h e l p s y o u l i v e l o n g e r . I knowofveryfewpeoplewhoarehopingforashorter-than-normalaverage.Yet I a lsoknowvery fewpeoplewhoarecommit ted to increasing their l i fespanbyworkingout. As impledesire to l ive longercanbe


accompl ishedbyas implecommitment toworkout.

W o r k i n g o u t i m p r o v e s y o u r j o i n t s . Beingoverweight, but having l i t t lemusclemass isasurewaytomessupyour jo ints in thelongterm.Workingoutreversesthat t rend,andgivesyoustrong jo ints that wi l l last for a longt ime.Hopeful ly, you’ l l neverhaveto facetheprospectof akneereplacementsurgery. Inordertoensurestrong jo ints, workingout is thekey.

W o r k i n g o u t j u s t m a k e s y o u l o o k b e t t e r . Bel ieve i t or not , I ’mnotjust ta lk ingaboutyour f igure. Workingoutcausesyourent i rebodyto lookdi f ferent indi f ferentways.Sinceworking


outaf fects theskin, b loodf low,etc. , your faceandskin tonewi l l improveasaresul t of workingout.

W o r k i n g o u t h e l p s y o u t o s l e e p b e t t e r . Oneof thechronicmaladiesof ourday iss leepproblems.Onesimplewaytoreversesleepproblems isworkingout. I t works.

W o r k i n g o u t r e d u c e s s t r e s s . Toomuchstress isamajorcontr ibutor toweight loss. Alongal l theothernasty th ingsthatstressdoestoyourbody, i t actual lycancauseyoutoeatwhatyoushouldn’ t , breakingdownresistanceandcreat inga fa lsesenseof need.Workingoutcancombat that problemat the f rontend,byreducingtheoveral l stress inyour l i fe.


W o r k i n g o u t s a v e s m o n e y . Heal thproblemscostmoney.Lotsof i t . Workingout improvesheal th, whichreducesheal thproblems.. .which, of course,reducestheamountof moneythatyouspendonheal thproblems.Voi la! Moremoney inyourpocketandmorefun inyour l i fe.

W o r k i n g o u t i s f u n . Onceyoureal lyget intoagreatworkoutrout ine, one thatmatchesyour l i festy leandmeetsyourneed,youreal lyget toexper iencetherefreshingbl iss i t is toworkout. Youwi l l probablyf indyoursel f lookingforwardtoyourdai lyexper ienceof workingout. I t is a funaddi t ion toany l i festy le.


W o r k i n g o u t i s c o o l . I ’mnot just t ry ing tomakemy l is t longerbysayingthis. Youknowthosecool people that yousee jogging in themal l , or runningpastyourhouse inyourneighborhood?They’recool . Theyworkout. This is thek indof people that goonvacat ionandactual lyenjoyworkingout in thesweetexerciseroomof thehotel or resort . Beingsomeonewho iscommit ted toexercise iss implyaverycool th ing.


Weight-Killing WorkoutWeight Loss Workout - 21

Sohere i t is , yourguidetoaweight-k i l l ingworkout. Includedbeloware f iveworkoutmovesthatwi l l beyour t icket toal l of theadvantagesincludedabove, includingmost important ly, losingweight.


W a l k i n g , J o g g i n g , o r R u n n i n g


Thisoneneedsvery l i t t leexplanat ion. Near lyanyonecanwalk, somepeoplecan jog, anda lot of peoplecanevenrun.

So should I walk, jog, or run? Whosaysyouneedtopickone?Al ternat ingyourrout ine to includeal l three isprobably thebestopt ion. There’snoneedtocrushahugerunningrout ineat thegetgo.Thebestopt ion, even i f youarenotexcessivelyoverweight, is tos implybeginbywalk ing.Walkingal lowsyourbodytos lowlyadjust toaworkoutrout ineandslowly improve.Youmaywant to includeabi t of jogging,s lowly increasingyouramountof joggingbi t bybi t unt i l youcan jog for a fu l l workout.


How long? How far? When i t doubt, don’ t overdo i t . You’ l l havetopushyoursel f . That ’swhataworkout isal l about, but youdon’ t want tooverdo i t soyoucompromiseyourabi l i ty toworkoutat a l l . Youshouldset asideaminimumof twentyminuteseveryotherday(or three t imesaweek) toengageinwalk ingor jogging.

The Value. Walkingor jogging is thebestof a l l exercisesbecause i t af fectsyourent i rebody. I t isacomprehensivewayof toningyourent i rebody—fromyour legsandeven includingyourupperbodytoa lesserdegree. I t improvescardiorespiratoryheal th, which improvesheart and lungfunct ion. I t contr ibutesdirect ly toanincrease inyourbody’smetabol ism. I t improvesbloodf lowandskinqual i ty. What ’smore is that i t Weight Loss Workout - 25

helps toburncalor ies inabigway,so thatyoucanf ight of f theextracalor ies that yourbodydoesn’ t need.


T h e C l a s s i c P u s h u p I t ’s oneof themostbasicexercisesof a l l t ime—theold-fashioned,unadorned,plainpushup.Thepushupprovidesan incredibleworkout for yourent i reupperbody.


The Value

Thepushup isapr imarywaytocombat fat because i t af fectsa lot of muscles. Moremusclesrequiremorecalor ieexpendi ture, whichmeanslesscalor iebui lduponyourbody.Thepushupgoesbeyonda fat- f ight ingaf fect toprovideabody-toningaf fect , too. I t cutsdownonthearmf lab, t ighteningmusclesandgiv ingyoua tonedupperbody. I t ’s not just anupperbodyworkout, however. Thepushup isamarvelousworkout for thegluts, lowerback,andthighs, too.

How to Do It ForMen: Posi t ionyoursel f facedown inaproneposi t ion. Putyourhandsdirect lyunderneathyourshoulders. Keepyour legsstraightandyourbodycompletelybraced. Nobowingof thebackorbendingat thewaist . Push


yoursel f up ina f lu idevenpushof thearms.Trynot to jerkorplacetoomuchweightononearmorshoulder. L i f t yourbodyunt i l yourarmsarecompletelyextended.Loweryoursel f unt i l yourchest touchesthef loor. Repeat. Youmayonlybeable todof ivepushupsat f i rst . Af ter t ime,youshouldbebui ld ingupto twentyor th i r typushupswithoutstopping.

ForWomen: Women’spushupshavetradi t ional lydi f feredfrommen’spushups in that womenhavekept their kneesonthegrounddur ing thepushuprout ine. Now,heal thprofessionalsandf i tnesscoachesarerecommendingadi f ferentapproach. Insteadof thekneel ingpushup,womenare recommended todothe incl inepushup. I t worksprecisely thewaythat themen’spushupwithonedi f ference.Thestart ingpoint posi t ions thebodyat adiagonal


inc l ine. Todothe incl inepushup, f indaplacewhereyoucan leanyourbodysecurelyandmaintaina f i rmgr ip. Achair against awal l , or evenabed(as longas i t doesn’ t s l ip) wi l l workfor your incl inepushuprout ine.


W e i g h t - W h i p p i n g S q u a t M o v e


The Value TheWeightWhippingSquatMovedoesexact lywhat thenamesuggests. I t whipsweightthroughacomprehensivesquatmaneuver. In fact ,somef i tness t ra inersc la imthat th is isoneof themostpowerful exercises for improving lowerbodymuscles thananyother. I t targetssomeof theverymuscles that fat l ikes toset t le in—thequadr icepsandthebuttocks. I t a lsohelps toimprovecorebalance.You’ l l not ice that you’restrengtheningyourback, too.

How to Do It Toprepare, standstraightandplaceyourhandsbehindyourheadwithyourelbowsful lyextended.Loweryourbodytoas i t t ingposi t ion, and loweryoursel f asmuchaspossiblewi thoutWeight Loss Workout - 32

changingthearchof yourspine.Hold for at least onesecond, thenslowlyreturn toastandingposi t ions lowlyandsmoothly. Repeat, andcont inueseveral repet i t ions.


D e a d W e i g h t L i f t e r

The Value Thedeadweight l i f ter is a toughworkoutrout ine thathasaremarkablewayof toning,smoothing,andbeat i fy ingyour leg—from thearchof your foot to the topof the th igh.Themusclesthat wi l l beachingthenextdayare theglutes, abs,and thighs.Though theexercise requires themovementof the leg, i t real ly targetsstomachWeight Loss Workout - 34

tautness.Afterseveral weeksof doingthisexercise, youmayseetheemergenceof as ixpackabset. As idebenef i t to thedeadweightl i f ter is that i t improvesyourwholebodybalance.

How to Do It Standwith legsspreadsl ight lyapart—justbeyondshoulderwidth. Raiseyour foot , moving i tbehindyouand loweryoursel f unt i l your torso ishor izontal . Whenyour torso isparal le l to thef loor, pushbackwithyourhipsandreturn to thestart ingposi t ion. Besure tocontract yourglutesandkeepyourstomachmuscles t ight throughouttheprocessof theexercise. Repeat. Af ter severalrepet i t ions, dotheother leg.


F a t R o l l e r s

The Value Perhapsthemostagoniz ing,yet rewardingexercisesyoucaneverdo is theFatRol ler , acrunch- l ikeexercise thatactual lyworksbetterthancrunches. I t ’s anexercise thatwi l l s lowly


el iminate torsofat , eventual lyreveal ingacut-upsixpack.Don’ t worry. I t g ives the rest of thebodya thoroughworkoutaswel l !

How to Do It L ieonthef loor faceup,wi thyourarmsextendedaboveyourhead,yet paral le l wi th thef loor. Squeezeyourstomachmuscles t ight ly, andbendyourbody l ikea jackkni fe. L i f t legsandarmssimultaneously, andreachforyour toes. Bendas far as isnatural lypossible. Hold theposi t ion for at least onesecond, thenreturn tothestart ingposi t ion. Repeat.


Working in the Workout RoutineWeight Loss Workout - 38

Start ingaworkoutrout ine isnoteasy.EveryJanuary1st , mi l l ionsof peoplearoundthewor ldstart enterpr is ingplansfor f inal lygett inginvolved inaworkout rout ine, only to fa i l d ismal lywi th inweeks.Thischapterwi l l not g iveyouawaytonever fa i l inyourworkoutrout ine, but i t wi l l providesomepract ical advice toavoidqui t t ing.

T i p s f o r P u t t i n g I t i n Y o u r S c h e d u l e

Thebiggestchal lenge inworkingout isf indingthet imetodo i t . This isachal lengethatwi l l


neverbecomeeasier. Werecommendthemorning,beforeyouevenbeginyourworkday.

✤ Themorning isusual ly f ree f romdistract ionsandact iv i t ies that commonlyoccur in theevening. I t wi l l a l lowyoutodevelopconsistencyandregular i ty inyourworkoutrout ine.

✤ Themorningal lowsyoutostart yourdaywithaworkoutrout ine, whichimprovesyourmetabol ismfor theremainderof theday.

✤ Workingout in themorningal lowsyoutofeel goodfor therest of theday.Workingout in theeveningcanincreaseyourheart rateandadrenal in


levelswhichmaymake i t moredi f f icul t toget tos leep.

H o w M u c h , H o w O f t e n ? Workingoutneedstobecomeapart of yourregularact iv i t ies. Often, thequest ion is, howmuchandhowoften?

✤ Ideal ly, youshouldbeworkingoutonadai lybasis, s imply toestabl ish therout ine. However, youdonotneedtodothesameser iesof exerciseseveryday.Vary theexercises, butkeepexercis ingeveryday.

✤ Alternatedaysof walk ing/ joggingwith thes ixotherworkout techniques l is tedabove.Thiswi l l keepvar iety in theworkoutrout inewi thout takinga lot of t ime.

✤ Youdon’ t needtodevotea longamountof t ime. Includingwarm-up,cool-down,and


evenshowering,consideryourworkoutrout ine to take just underanhour. Focusondevot ingaminimumofahal f -hour to theactual exercise.

B u y i n g S t u f f Aweight lossworkoutrout ine thatworksdoesn’ t needtocost a lot of money.Yourbasicneeds includethefol lowing

✤ Agoodpair of shoes.Even i f youneedtospendabi t of moneyonshoes, i t is wel l worth i t . Sinceyou’ l l berunningorjogging,propersupport andstabi l izat ion isintegral toaheal thybody.Don’ t skimp


whenbuyingshoes.Findapair that is comfortableandsturdy.

✤ Workoutc lothes.Obviously, youdon’ t wanttomessupyournicec lotheswhenyou’reworkingout. Nordoyouwant towearc lothesthatwi l l beabrasiveoruncomfortable. A t -shir t andapair of athlet icshortswi l l beperfect .

Youmaywishto invest inagymmembership, weights, or evenahomegym,butthesethingsarenotrequired i f youwant to loseweightef fect ively. What is important is that youst ickwi thyourweight lossworkout.

J u s t d o n ’ t q u i t . Thebigno-noof aweight lossworkout isqui t t ing. Therulesarepret tys imple: just don’ t qui t . Stayingcommit ted isn’ t easy, butkeeping


youreyeonthegoal ought toprovidesomelevel of mot ivat ion. Thef inal product, thebodyyouwant, is worthpursuingandworthworkingfor.


weight losss3.amazonaws.com/.../2012/07/12162542/UltimateWeight_Loss_Wor… · weight. But it’s also about shaping up your body, and going beyond weight loss, beyond starving, and

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