weight loss how to reduce weight and tone your body

workout

Weight Loss Workout -

W e ig h t L o s s W or ko u t Ho w to Re d u c e We ig h t a n d Ton e Y o u r Bo d y Weight Loss Workout - 2

1. Go Beyond Starving 4 2. How a Workout Can Help 11 3. Weight-Killing Workout 21 4. Working in the Workout Routine 38

Weight Loss Workout - 3

Go Beyond Starving Weight Loss Workout - 4

This is Awful. 


W e i g h t 
 l o s s
is
notorious
for
being


ab s o lu te l y 
 n o 
 f u n .
It’ s
a
j oy-ki l l i ng 
d rudger y
that
 robs 
 y o u 
 o f 
 o n e 
 o f
th e 
ve ry
thi ng s
th at
m akes
life
 wo rt h 
 li v i n g . . . f o o d .
Go n e 
a re
th e 
d a ys
of
juicy
 ste a k s , 
 t r i p s 
 t o 
 t he
 donut
 shop,
 real
 cream
 in
 your
 co f f e e , 
 a n d 
 e a t i n g
fren ch 
 f ri e s 
 wit h 
 g u i l t - f r e e 
 ple a s u r e . 
 


A l l 
 t o o 
 o f t e n,
diets
are


vi e w e d 
 a s 
 t h e 
 o n ly
w a y
to 
 wh ip 
 y o u r 
 b o d y 
 b ack
i n to 
 su b m iss i o n . 
 I s 
 i t 
tru e 
th a t
 t he 
 o n ly 
 w a y 
 t o 
 s h e d 
 po u n d s 
 a n d 
 d r o p 
 sizes
 is
 by
 for c i n g 
 y o u r s e l f 
 to
 never
 eat
 an o t h e r 
 t a s t y 
 m o r sel 
ag a i n? 
 


A b s o l u t e l y 
 not.

Weight Loss Workout - 5




I n 
 f a c t , 
 d i e ting
is
only
one
of
the
ways
to


los e 
 w e i g h t . 
 An d ,
yes,
i t’ s
a 
g o o d 
o n e.
In
fact,
it
 sh o u ld 
p r o b a b l y 
 be 
yo u r
fi rst
offe n si v e
technique
 ag a in st 
 e x c e s s 
 p oun d a g e ,
 bu t
n o t
yo ur 
only
one.
 


T h i s 
 b o o k 
 i s
about
another
side
of
weight


los s. 
 Th e r e f o r e , 
 w e ’ re 
n o t
g o i ng 
to 
talk
about
 die t in g 
o r 
 s t a r v i n g 
yo u rsel f
to
d e a th .
This
book
 go e s 
 b e y o n d 
 s t a rvi ng .

Basic Facts Le t ’ s 
 i n t r o d u c e 
 a 
 basic
 fact
 about
 weight
 loss.
 It’s
 an 
 e x t re m e l y 
 s i m p l i sti c
con ce p t: 
 ✤ Con c e p t 
 o n e :
yo u 
h a ve 
to 
e a t. ✤ Con c e p t 
 t w o :
yo u 
sh o u l d
e a t
o nly
as
m uch
 c a l o r i e s 
 a s 
yo u 
n e e d . ✤ Con c e p t 
 t h r e e :
i f
you 
e a t
to o 
many
extr a
 c a l o r i e s , 
 y ou ’ l l 
ga i n
w ei gh t.


Weight Loss Workout - 6




T h a t 
 w a s 
 s o
basic,
it
was
nearly
insulting.


Le t ’s
 int r o d u c e 
 a no th e r
set
o f
co n ce pts,
equally
 si mp le .

✤ Con c e p t 
 o n e :

i n
o rde r
fi g h t
e xtr a
weight,
 y o u 
 s h o u l d 
 preve n t
e xtra
ca l ori es
fr om 
 b u i l d i n g 
 u p 
on 
yo u r
bo d y. ✤ Con c e p t 
 t w o :

On e 
w ay
to 
e l i mi nate
extr a
 c a l o r i e s 
 i s 
 to 
a vo i d
e a ti ng 
th e m 
to
begin
 wi t h . ✤ Con c e p t 
 t h r e e :

A n o th e r
w a y
to 
elim inate
 e x t r a 
 c a l o r i es
i s
to
b u rn
th e m
off
thr ough
 exercise. ✤ Bon u s 
 c o n ce p t:

If
yo u 
e l i mi n a te
extr a
 c a l o r i e s 
 t h r ou g h 
e xe rci se ,
yo u ’ l l
also
 d e v e l o p 
 a n 
a w eso me
b o d y.


Weight Loss Workout - 7




S i m p l e , 
 b u t
cool.
This
book
is
about


co n c e p t s 
 t h r e e 
 a nd 
fo u r.
It’ s
a b o u t
e lim inating
 ex t ra 
 c a l o r i e s 
 t h r o u g h 
e xe rci se ,
a n d 
thus
losing
 we ig h t . 
 B u t 
 i t ’ s 
 a lso 
a b o u t
sh a p i ng 
u p
your 
body,
 an d 
 g o i n g 
 b e y o n d 
w ei gh t
l oss,
b e yo nd
star ving,
 an d 
 a c h i e v i n g 
 t h e
b o d y
yo u ’ ve
d rea m ed
of.


The Body You Want 


D i e t i n g 
 i s 
 a 
dead-end
street
when
it
comes


t o
 we ig h t 
 l o s s . 
 T he
g o a l 
of
w ei gh t
l oss
isn’t
just
 to 
h a ve 
a 
fa tl ess
b o dy.
The
goal
 of
 weight 
 loss
 is
 to
 have
 a
 better
 b o d y.
A 
be tte r
bo d y
isn’t
one
 th a t
yo u 
sta rve
u n ti l
you
shed
 p o u n d s.
A 
b e tte r
bo dy
is
a
 healthy
 body.
 It’s
 a
 body
 that
 not


Weight Loss Workout - 8

on ly
 is
 f a t l e s s , 
 b ut
i s
a l so
sl ee k,
tri m ,
fit,
and
 stro n g . 
 


W e i g h t 
 l o s s
through
dieting
only
gets
you
so


f ar. 
 Exe r c i s e 
 t a k es
yo u 
th e 
n e xt
ste p .
 


D i e t i n g 
 i s 
 a 
drudgery,
because
it’s
all
about


de n ia l. 
 Ex e r c i s e , 
on 
th e 
o th e r
ha n d ,
can
be
 ab s o lu te l y 
 e x c i t i ng ,
b e ca u se 
i t’ s
a l l 
about
adding
 so m e t h i n g 
 e x t r a — a
w orkou t
rou ti ne 
that
 rev o lu t i o n i z e s , 
 e nha n ce s
 he a lt h , 
a n d 
 c o n t r ib u te s
to 
 t ot a l-b o d y 
 h e a l t h .
It’ s
ti me 
to 
 rev a m p 
 y o u r 
 v i e w
of
w ei gh t
 los s, 
 a n d 
 a d d 
 t h e
compo n e n t
 of 
 e x e rc i s e 
 t h a t 
 y ou ’ ve
b e e n 
 miss in g. 


W h e n 
 i t 
 c o mes
to


we ig h t 
 l o s s , 
 y o u 
 w a n t
more
 t ha n 
 ju s t 
 a n 
 o p t i mal 
w e i gh t
ran g e .
Men,
you
want


Weight Loss Workout - 9

ri p p e d 
 a b s , 
 p y t h on 
b i cep s,
a n d 
a 
b ri dge- cable
 ne c k . 
 W o m e n , 
 y o u
w an t
cu rves,
n o t
bulges.
It’s
 t im e 
 t o 
 t a k e 
 w e i g h t
l oss
to 
a 
n e w 
l e vel
of
 ex e rc isi n g , 
 a n d 
 r eal l y
g o 
fo r
the 
b o d y
that
you
 wa n t . 


Weight Loss Workout - 10

How a Workout Can Help Weight Loss Workout - 11




W e 
 m e n t i o ned
this
in
the
last
section,
but


we 
 d i d n ’ t 
 s p e n d 
 a
 lot
 of
 time
 on
 it.
 That’s
 because
 it’s 
 p re t t y 
 s i m p l e .
It
ha s
to 
d o 
w i th 
h ow
a
wor kout
 ca n 
 h e l p 
 y o u r 
 w e i gh t
l oss
rou ti ne .
N ot
only
can
 yo u 
 lo se 
 m o r e 
 w ei g h t,
b u t
th e re
a re
a
host
of
 ot h e r
 b e n e f i t s . 
 I ’ ve 
l i ste d 
j ust
1 3 
rea sons.


Workout out makes you feel better. 


W a n t 
 t o 
 f i n d
an


ine x p e n s i v e , 
 s u r e-fi re ,
 f oo lp ro of 
 w a y 
 t o 
 fee l 
be tte r
 all 
 t h e 
 ti m e ? 
 W o r kou t.
Gi vi n g 
 yo u r
 b o d y 
 a n 
 e x ha u sti ng ,
 sw e a t -in d u c i n g , 
 he a rt-rate 
 bo o s t i n g , 
 a l l - r o u nd
 workout
 is
 the 
 p e r f e c t 
 w a y 
 t o
 create
 total
 bo d y 
 i m p r o v e m e nt.
 The
 result
 is
 that
 you
 feel
 way
 be t t e r
 a l l 
 d a y 
 l o n g.



Weight Loss Workout - 12

Working out helps you think better. 


W e 
 c o u l d 
 a ll
benefit
from
a
little
extra


me n t a l
s h a r p n e s s .
Worki n g 
o u t
g i ves
you
that
 me n t a l
s h a r p n e s s .
It
i s
i n cred i bl e
to 
sense
the
 im p ro v e d 
 m i n d 
 p e rforma n ce 
th a t
a 
b odily
wor kout
 prov id es . 
 W o r k i n g
ou t
w i l l 
g i ve
yo u 
that
fr esh
 me n t a l
e n e r g y 
 t h at
yo u 
n e e d 
to 
p o w er 
thr ough
a
 da y 
 o f 
 w o r k , 
 s t a y
al ert
i n 
a 
mee ti ng ,
or 
even
to
 im p ro v e 
 y o u r 
 h a ndi cap 
o n 
th e 
g o l f
cour se.


Working out reduces the drudgery of dieting. 


T h e 
 b o r e d o m
and
agony
of
dieting
is


rev e rs e d 
 b y 
 t h e 
 e xci temen t
a n d 
a cti on
of
wor king
 ou t . 
 Die t s 
 a r e 
 b o und 
to 
fa i l ,
b u t
w orking
out,
with
 all 
 it s 
 b e n e f i t s , 
 h el p s
p reve n t
th a t
from 
 ha p p e n i n g . 
 W o r k in g 
o u t
ca n 
tu rn
i nto
a
hobby,
a
 pa s s io n , 
 a n 
 a d v e n tu re.
Who 
e ve r
he ar d
of
dieting
 t urn in g 
i n t o 
 a 
 h o b b y? 



Weight Loss Workout - 13

Working out helps you keep weight off. 


W e i g h t 
 l o s s,
after
all,
isn’t
just
about
losing


we ig h t . 
 I t ’ s 
 a b o u t
kee p i ng 
yo u r
w e i ght
at
an
 op t ima l
 l e v e l . 
 D o n’ t
you 
j ust
ye a rn
fo r 
the
day
 wh e n 
 yo u 
 c a n 
 f i n al l y
sa y,
“I’ ve 
a rri ved.
I’ve
lost
 t he 
 we ig h t 
 I 
 n e e d
to
l ose .
N ow 
I
can 
enjoy
m y
 l i fe .”
T h i s
ki n d 
o f
thought
is
 n o t
j ust 
uto p i an 
fantasy.
It’s
a
 p o te n ti al 
re a l i ty.
You
can
 e n j oy
l i fe ,
b u t
th a t
com es
 w he n 
yo u 
h a ve 
i ncor por ated
a
 l i fe styl e
o f
w orki ng
out.
And,
 ye s,
w orki n g 
o u t
can
be
fun.
 


The
worst
thing
about


w e i gh t
l oss
i s
ga i ning
it
all
 ba c k . 
 Y o u ’ v e 
 p r o b a b l y
see n 
i t
ha p p e n.
You
feel
 all 
 d is c i p l i n e d 
 o n e
w ee k,
b u t
th e n 
crash
the
next.
 The 
 s ix
 p o u n d s 
 y ou
l ost
i n
o n e 
w ee k
som e
how


Weight Loss Workout - 14

sp o n t a n e o u s l y 
 g e n e rate s
i nto 
te n 
g a ined
the
next
 we e k. 
 W a n t 
 t o 
 c ha n g e 
th a t? 
Worki n g 
out
is
the
 go ld e n 
k e y 
 t o 
 p e rman e n t
w ei gh t
l oss.


Working out increases your metabolism. 


O n e 
 o f 
 t h e 
 best
things
about
working
out
is


t ha t 
 it 
 c a u s e s 
 d e ep ,
i nte rna l 
cha n g e s
in
the
 en g in e 
o f 
 y o u r 
 b ody.
Meta b o l i sm
i s
the
thing
that
 ma k e s 
 s o m e 
 p e o p l e
n e ve r
ga i n
a n 
o unce,
but
 ma k e s 
 t h e 
 r e s t 
 o f
u s
merel y
 l oo k 
a t
a
 ma rs h m a l l o w 
 a n d
ga i n
tw el ve
p o u n d s.
W hen
you
 are
 e n g a g e d 
 i n 
 a n
a cti ve
w orkou t
routine,
you
 na t u ra ll y 
 i n c r e a s e
yo u r
bo d y’ s
me ta b olism 
over 
 t im e . 
 H i g h e r 
 m e t abo l i sm
me a n s
b e tter 
fat- bur n
 po t e n t ial , 
 a n d 
 b i g g e r
w e i gh t
l oss
fo r
the
long
r un.


Working out improves your body’s digestive system. Weight Loss Workout - 15




P e r h a p s 
 y o u
know
the
terror
of
a


dy s f u n c t i o n a l 
 d i g esti ve
syste m.
Mu l ti ple
tr ips
to
 t he 
 b a t h r o o m . 
 Emba rra ssi ng 
momen ts.
W or king
 ou t 
 c h a n g e s 
 a l l 
 t ha t.
T he 
va l ue 
o f
a 
wor kout
is
 t ha t 
 is
 h e l p s 
 a l l 
 y o u r
systems,
i n cl ud ing
your 
 dig e s t iv e 
 s y s t e m ,
w ork
l i ke
i t’ s
su p p osed
to.

Working out helps you live longer. 


I 
 k n o w 
 o f 
 v ery


f ew
 p e o p l e 
 w h o 
 are
 ho p in g 
f o r 
 a 
 s h o r tert ha n -n o r m a l 
 a v e r age .
 Ye t 
 I 
 a ls o 
 k n o w 
 ve ry
few 
pe o p l e
w ho 
ar e
 co m m i t t e d 
 t o 
 i n c reasing
 their
 life
 span
 by
 working
 ou t . 
 A
 s i m p l e 
 d e si re 
to 
l i ve 
l on g e r
can
be


Weight Loss Workout - 16

ac c o m p l i s h e d 
 b y 
a
si mp l e
co mmi tme nt
to
wor k
 ou t . 


Working out improves your joints. 


B e i n g 
 o v e r weight,
but
having
little
muscle


ma s s 
 is 
 a 
 s u r e 
 w ay
to
mess
u p 
yo u r
joints
in
the
 lon g 
 t e r m . 
 W o r k i ng 
o u t
reve rses
th a t
tr end,
and
 giv e s
 y o u 
 s t r o n g 
 j oi nts
th a t
w i l l 
l ast
for 
a
long
 t im e . 
 H o p e f u l l y , 
 you ’ l l 
ne ve r
ha ve 
to 
face
the
 pros p e c t 
 o f 
 a 
 k n ee 
rep l ace men t
su rger y.
In
or der 
 t o
 e n s u r e 
 s t r o n g 
 j o i nts,
w orki n g 
o u t
i s 
the
key.

Working out just makes you look better. 


B e l i e v e 
 i t 
 o r
not,
I’m
not


jus t 
 t a lk i n g 
 a b o u t
you r
fi g u re.
 Wo rkin g 
 o u t 
 c a u s es
yo u r
en ti re 
 bo d y 
 t o 
 l o o k 
 d i f f ere n t
i n
 diff e re n t 
 w a y s . 
 Si n ce 
w orki n g 


Weight Loss Workout - 17

ou t 
 a f f e c t s 
 t h e 
 s k i n ,
b l oo d 
fl ow ,
etc.,
your 
face
 an d 
 s k i n 
 t o n e 
 w i l l
i mp rove 
a s
a 
resu l t
of
wor king
 ou t .

Working out helps you to sleep better. 


O n e 
 o f 
 t h e 
 chronic
maladies
of
our
day
is


sl e e p 
 pr o b l e m s . 
 O ne 
si mp l e
w ay
to 
rever se
sleep
 prob le m s 
 i s 
 w o r k i n g 
o u t.
It
w orks.

Working out reduces stress. 


T o o 
 m u c h 
 stress
is
a
major
contributor
to


we ig h t 
 l o s s . 
 Al o n g
a l l 
th e 
o th e r
na sty
things
that
 stre ss 
 d o e s 
 t o 
 y o u r
bo d y,
i t
actu a l l y
can
cause
 yo u 
 t o 
 e a t 
 w h a t 
 yo u 
sh o u l dn ’ t,
brea king
down
 res ist a n c e 
 a n d 
 c rea ti ng 
a 
fa l se
se n se
of
need.
 Wo rkin g 
 o u t 
 c a n 
 c omba t
th a t
p rob l em 
at
the
fr ont
 en d , 
 b y 
 r e d u c i n g 
th e 
o ve ral l 
stress
i n
your 
life.


Weight Loss Workout - 18

Working out saves money. 


H e a l t h 
 p r o blems
cost
money.
Lots
of
it.


Wo rkin g 
 o u t 
 i m p r oves
h e a l th,
w hi ch
r educes
 he a lt h 
 pr o b l e m s . ..w hi ch,
o f
co u rse,
reduces
the
 am o u n t 
 o f 
 m o n e y
th a t
yo u 
sp e n d 
o n 
health
 prob le m s . 
 Vo i l a ! 
 More
mon e y
i n
yo u r
pocket
and
 mo re 
 f u n 
 i n 
 y o u r 
 l i fe.

Working out is fun. 


O n c e 
 y o u 
 r eally
get
into
a
great
workout


rou t i n e , 
 o n e 
 t h a t 
 matches
 your
 lifestyle
 and
 meets
 yo u r
 n e e d , 
 y o u 
 r ea l l y
g e t
to 
e xp e ri e n ce
the
 refre s h i n g 
 b l i s s 
 i t
i s
to
w orkou t.
Y o u 
will
pr obably
 f in d 
 y o u r s e l f 
 l o o k i ng 
fo rw a rd
to 
yo u r
daily
 ex p e rien c e 
 o f 
 w o r ki n g 
o u t.
It
i s
a
fu n 
addition
to
 an y 
 lif e s t y l e .

Weight Loss Workout - 19

Working out is cool. 


I ’ m 
 n o t 
 j u s t 
trying
to
make
my
list
longer
by


sa y in g 
t h i s . 
 Y o u 
 kn o w 
tho se 
co o l 
pe ople
that
you
 se e 
 jo gg i n g 
 i n 
 t h e
mal l ,
o r
ru n n i ng 
p ast
your 
 ho u s e 
 i n 
 y o u r 
 n e igh b o rho o d ? 
T he y’ re
cool.
They
 wo rko u t . 
 T h i s 
 i s 
 the 
ki nd 
o f
p e o p l e
that
go
on
 va c a t ion 
 a n d 
 a c t u a l l y
e n j oy
w orki n g 
out
in
the
 sw e e t 
 e x e r c i s e 
 r oom
of
th e 
h o te l 
or
resor t.
Being
 so m e o n e 
 w h o 
 i s 
 committed
 to
 exercise
 is
 simply
 a
 ve ry 
 c o o l 
 t h i n g . 


Weight Loss Workout - 20

WeightKilling Workout Weight Loss Workout - 21




S o 
 h e r e 
 i t 
 i s,
your
guide
to
a
weight-killing


wo rko u t . 
 I n c l u d e d 
b e l ow 
are
fi ve
w ork out
m oves
 t ha t 
 wil l 
 b e 
 y o u r 
 ti cket
to 
a l l 
o f
th e 
a dvantages
 inc l u d e d 
 a b o v e , 
 including
 most
 importantly,
 losing
 we ig h t . 


Weight Loss Workout - 22

Walking, Jogging, or Running

Weight Loss Workout - 23




T h i s 
 o n e 
 n eeds
very
little
explanation.


Ne a rly 
 a n y o n e 
 c an 
w al k,
some
p e o p l e
can
jog,
 an d 
 a 
 lot 
 o f 
 p e o p le 
ca n 
e ve n 
run .


So should I walk, jog, or run? 


W h o 
 s a y s 
 you
need
to
pick
one ?
Alternating


yo u r
 ro u t i n e 
 t o 
 i ncl ud e 
a l l 
th ree 
i s
probably
the
 be s t 
 o p t i o n . 
 T h e r e’ s
no 
n e e d 
to 
crush
a
huge
 runn in g
 r o u t i n e 
 at
th e 
g e t
g o .
T he 
b e st
option,
 ev e n 
 if 
y o u 
 a r e 
 n ot
e xce ssi vel y
ove rweight,
is
to
 si mp ly 
 b e g i n 
 b y 
 w al ki n g .
Wal ki n g 
a l l ows
your 
 bo d y 
 t o 
 s l o w l y 
 a dj u st
to 
a 
w orkou t
routine
and
 sl o w ly
 i m p r o v e . 
 Yo u 
may
w an t
to 
i nclude
a
bit
of
 jog g in g, 
 s l o w l y 
 i ncre a si ng 
yo u r
amount
of
jogging
 bit
 b y
 b i t 
 u n t i l 
 y o u
can 
j og 
fo r
a
fu l l 
wor kout.

Weight Loss Workout - 24

How long? How far? 


W h e n 
 i t 
 d o ubt,
don’t
overdo
it.
 You’ll
have


t o
 p u s h 
 y o u r s e l f . 
T ha t’ s
w h a t
a 
w orkout
is
all
 ab o u t , 
 b u t 
 y o u 
 d o n ’ t
w a n t
to 
o ve rdo 
i t
so
you
 co m p ro m i s e 
 y o u r 
a b i l i ty
to
w orkou t
a t
all.
You
 sh o u ld 
s e t 
 a s i d e 
 a
mi n i mu m
of
tw en ty
m inutes
 ev e r y 
 o t h e r 
 d a y 
 ( or
 three
 times
 a
 week)
 to
 engage
 in
w a lki n g 
 o r 
 j o g g i ng .

The Value. 


W a l k i n g 
 o r 
jogging
is
the
best
of
all


ex e r c i se s 
 b e c a u se
 it
 affects
 your
 ent ire
 body.
 It
 is
 a
 c o m p r e h e n s i v e 
w ay
o f
to n i ng 
yo u r
entir e
body— f rom 
 y o u r 
 l e g s 
 a n d 
e ve n 
i ncl ud i ng 
yo ur 
upper 
 bo d y 
 t o 
 a 
 l e s s e r 
 d e g ree .
It
i mp rove s
 ca rd io res p i r a t o r y 
he a l th,
w hi ch
i mp roves
hear t
 an d 
 lu ng 
 f u n c t i o n.
It
con tri b u te s
d i re ctly
to
an
 inc re a se 
 i n 
 y o u r 
 bod y’ s
me ta b o l i sm.
It
im pr oves
 blo o d 
 f l o w 
 a n d 
 s k i n
q u a l i ty.
Wha t’ s
mor e
is
that
it


Weight Loss Workout - 25

he lp s
 t o 
 b u r n 
 c a l ori es
i n
a 
b i g
w ay,
so
that
you
 ca n 
 f ig ht 
 o f f 
 t h e 
 extra 
ca l ori e s
th a t
your 
body
 do e s n ’t
 n e e d .

Weight Loss Workout - 26

The Classic Pushup 


I t ’ s 
 o n e 
 o f 
 the
most
basic
exercises
of
all


t im e — t h e 
 o l d - f a s h i on e d ,
u n a d o rne d ,
plain
 pu s h u p . 
 T h e 
 p u s hu p 
p rovi de s
a n 
i ncr edible
 wo rko u t 
 f o r 
 y o u r 
 enti re 
u p p e r
bo d y.


Weight Loss Workout - 27

Th e Va l u e 


T h e 
 p u s h u p
is
a
primary
way
to
combat
fat


be c a u s e 
 i t 
 a f f e c t s
a
l ot
o f
muscl es.
M or e
m uscles
 requ ire 
m o r e 
 c a l ori e 
e xp e n d i ture,
w hich
m eans
 les s
 c a l o r i e 
 b u i l d u p 
o n 
yo u r
bo d y.
T he
pushup
 go e s 
 b e y o n d 
 a 
 f at-fi g h ti ng 
a ffe ct
to 
pr ovide
a
 bo d y -t o n i n g 
 a f f e ct,
to o .
It
cu ts
d o w n
on
the
ar m 
 f la b , 
 t igh t e n i n g 
 m u scl es
a n d 
g i vi n g 
you
a
toned
 up p e r
 b o d y . 
 I t ’ s 
 not
j ust
a n 
u p p e r
bo dy
wor kout,
 ho we ve r . 
 T h e 
 p u s hu p 
i s
a
marvel ou s
wor kout
for 
 t he 
 g lu ts , 
 l o w e r 
 ba ck,
a n d 
th i gh s,
to o.


How to Do It 


Fo r 
 M e n : 
 
P osi ti o n 
yo u rsel f
face
down
in
a


pron e 
 p o s i t i o n . 
 Put
yo u r
ha n d s
d i re ctly
 un d e rn e a t h 
 y o u r 
 s h o u l de rs.
K ee p 
yo ur 
legs
 stra ig h t 
 a n d 
 y o u r 
bo d y
co mpl ete l y
braced.

No
 bo win g 
 o f 
 t h e 
 b a ck
or
be n d i ng 
a t
th e 
waist.
Push


Weight Loss Workout - 28

yo u rs e l f 
 u p 
 i n 
 a 
 f lui d
e ve n 
p u sh 
o f
th e
ar m s.
Tr y
 no t 
 t o 
 je r k 
 o r 
 p l a ce
to o 
much 
w ei gh t
on
one
ar m 
 or
s h o u l d e r . 
 L i f t 
 you r
bo d y
u n ti l 
yo u r
ar m s
ar e
 co m p le te l y 
 e x t e n de d .
L o w er
you rsel f
until
your 
 ch e s t 
 t o u c h e s 
 t h e
fl oo r.
R e p e a t.
Y o u 
m ay
only
be
 ab le 
 t o 
d o 
 f i v e 
 p u sh u p s
a t
fi rst.
A fte r 
tim e,
you
 sh o u ld 
b e 
 b u i l d i n g
u p 
to 
tw en ty
o r
thir ty
pushups
 with o u t 
 s t o p p i n g . 


Fo r 
 W o m e n:

Wo men ’ s
pu sh u p s
have


t rad it io n a l l y 
 d i f f e r e d 
from
me n ’ s
pu shups
in
that
 wo me n 
h a v e 
 k e p t
th e i r
kn e e s
o n 
th e 
gr ound
 du rin g 
 th e 
 p u s h u p
rou ti ne .
N ow ,
he a lth
 prof e s s i o n a l s 
 a n d
fi tne ss
co a ch e s
a re
 rec o m m e n d i n g 
 a 
d i fferen t
a p p roa ch .
Instead
of
 the 
 k n e e l i n g 
 p u s hup,
 women
 are
 recommended
 to
 do 
 t h e 
 i n c l i n e 
 p u shu p .
It
w orks
preci s ely
the
way
 t ha t 
 t h e 
 m e n ’ s 
 p ush u p 
w i th 
o n e 
d i ffer ence.
The
 sta rt in g 
 p o i n t 
 p o si ti on s
th e 
b o d y
a t
a 
diagonal


Weight Loss Workout - 29

inc lin e .
 T o 
 d o 
 t h e
i n cl i n e 
p u sh u p ,
fi nd
a
place
 wh e re 
 y o u 
 c a n 
 l e an
yo u r
bo d y
se cu rely
and
 ma in t a in 
 a 
 f i r m 
 g r i p.
A 
ch a i r
a g a i nst
a
wall,
or 
 ev e n 
 a 
 b e d 
 ( a s 
 l on g 
a s
i t
do e sn ’ t
sl i p) 
will
wor k
 f or
 y o u r 
 i n c l i n e 
 p ush u p 
rou ti ne .


Weight Loss Workout - 30

Weight-Whipping Squat Move

Weight Loss Workout - 31

The Value 


T h e 
 W e i g h t
Whipping
Squat
Move
does


ex a c t ly
 w h a t 
 t h e 
 n a me
su g g e sts.
It
whips
weight
 thr o u g h 
 a 
 c o m p r ehensive
 squat
 maneuver.
 In
 fact,
 so m e 
 f i t n e s s 
 t r a i ne rs
cl a i m
th a t
th i s
is
one
of
the
 mo s t 
 p o w e r f u l 
 e x e rci se s
fo r
i mprovi ng
lower 
body
 mu s c le s 
 t h a n 
 a n y 
o th e r.
It
targe ts
so m e
of
the
 ve ry 
 m u s c l e s 
 t h a t
fat
l i ke s
to 
se ttl e
i n—the
 qu a d ric e p s 
 a n d 
 t h e 
b u tto cks.
It
a l so
helps
to
 im p ro v e 
 c o r e 
 b a l an ce .
Y o u ’ l l 
no ti ce
that
you’r e
 stre n g t he n i n g 
 y o u r
ba ck,
to o .

How to Do It 


T o 
 p r e p a r e ,
stand
straight
and
place
your


ha n d s 
 b e h i n d 
 y o ur
he a d 
w i th 
yo u r
el bows
fully
 ex t e n d e d . 
 L o w e r 
yo u r
bo d y
to 
a 
si tti ng
position,
 an d 
 lo w e r 
 y o u r s el f
as
much 
a s
p o ssi ble
without


Weight Loss Workout - 32

ch a n g in g 
 t h e 
 a r c h
o f
yo u r
spi ne .
H ol d
for 
at
least
 on e 
 s e c o n d , 
 t h e n
sl ow l y
retu rn
to 
a 
standing
 po s it io n 
 s l o w l y 
 a nd 
smoo th l y.
R e p e a t,
and
 co n t in ue 
 s e v e r a l 
 rep e ti ti o n s.


Weight Loss Workout - 33

Dead Weight Lifter

The Value 


T h e 
 d e a d 
 weight
lifter
is
a
tough
workout


rout in e 
t h a t 
 h a s 
 a 
remarkab l e
w ay
o f
toning,
 sm o o t h i n g , 
 a n d 
 beatifying
 your
 leg—from
 the
 arch
 of 
 y o u r
 f o o t 
 t o 
 t h e 
to p 
o f
th e 
th i gh .
T he
m uscles
 t ha t 
 wil l 
 b e 
 a c h i n g 
th e 
n e xt
d a y
a re
the
glutes,
 ab s , 
 a n d 
 t h i g h s . 
 Though
 the
 exercise
 requires
 the
 mo v e m e n t 
 o f 
 t h e 
l e g ,
i t
re a l l y
ta rge ts
stom ach


Weight Loss Workout - 34

t au t n e s s . 
 A f t e r 
 s e ve ral 
w e e ks
o f
d o i ng
this
 ex e rc ise , 
 y o u 
 m a y 
se e 
th e 
e merge n ce
of
a
six
 pa c k 
 a b 
 s e t . 
 A 
 s i de 
b e n e fi t
to
th e 
d e ad
weight
 li f t e r
 is 
 t h a t 
 i t 
 i m pro ve s
yo u r
w h o l e
b ody
balance.


How to Do It 


S t a n d 
 w i t h 
 legs
spread
slightly
apart—just


be y o n d 
 s h o u l d e r 
 width.
 Raise
 your
 foot,
 moving
 it
 be h in d 
y o u 
 a n d 
 l ow er
you rsel f
un ti l 
your 
tor so
is
 ho rizo n t a l . 
 W h e n 
yo u r
torso
i s
pa ral l el
to
the
 f lo o r, 
 p u s h 
 b a c k 
 w i th 
yo u r
hi ps
a n d 
retur n
to
the
 sta rt in g 
 p o s i t i o n . 
B e
su re
to 
co n tract
your 
glutes
 an d 
 k e e p 
 y o u r 
 s t omach 
muscl es
ti gh t
thr oughout
 the 
 p r o c e s s 
 o f 
 t h e
 exercise.
 Repeat.
 After
 several
 repe t it io n s , 
 d o 
 t h e
o th e r
l e g .


Weight Loss Workout - 35

Fat Rollers

The Value 


P e r h a p s 
 t h e
most
agonizing,
yet
rewarding


ex e rc ise s 
 y o u 
 c a n
eve r
do 
i s
the 
F at
Roller ,
a
 cr u n c h - l i k e 
 e x e r ci se
th a t
a ctu a l l y
w or ks
better 
 t ha n 
 c ru n c h e s . 
 I t ’ s
a n 
e xe rci se 
th a t
will
slowly


Weight Loss Workout - 36

eli min a t e 
 t o r s o 
 f a t,
e ve n tu a l l y
reve a l ing
a
cut- up
 six 
 p a c k . 
 D o n ’ t 
 worry.
 It
 gives
 the
 rest
 of
 the
 body
 a
 t h o ro u g h 
 w o r k out
a s
w el l !


How to Do It 


L i e 
 o n 
 t h e 
 floor
face
up,
with
your
arms


ex t e n d e d 
 a b o v e 
 yo u r
he a d ,
ye t
p a ral lel
with
the
 f lo o r. 
 S q u e e z e 
 y our
stomach 
muscl es
tightly,
and
 be n d 
 y o u r 
 b o d y 
 l ike
a 
j ackkn i fe.
L i ft
legs
and
 arm s
 s i m u l t a n e o usl y,
an d 
rea ch 
fo r
y our 
toes.
 Be n d 
 a s 
 f a r 
 a s 
 i s 
n a tu ral l y
p o ssi bl e.
Hold
the
 po s it io n 
 f o r 
 a t 
 l e ast
o n e 
se co n d ,
th e n
r etur n
to
 t he 
 s t a r t i n g 
 p o s i t ion .
R ep e a t.


Weight Loss Workout - 37

Working in the Workout Routine Weight Loss Workout - 38




S t a r t i n g 
 a 
 workout
routine
is
not
easy.


Eve ry 
 J a n u a r y 
 1 s t,
mi l l i o n s
o f
p e o p l e
ar ound
the
 wo rld 
 s t a r t 
 e n t e r p ri si ng 
p l an s
fo r
fi n ally
getting
 inv o l v e d 
 i n 
 a 
 w o r kout
 routine,
 only
 to
 fail
 dismally
 wit h i n 
 w e e k s . 
 T h is
 chapter
 will
 not
 give
 you
 a
 way
 t o
 n e v e r 
 f a i l 
 i n 
 y o u r
w o rkou t
rou ti ne ,
but
it
will
 prov id e
 s o m e 
 p r acti cal 
ad vi ce
to 
a vo id
quitting.

Tips for Putting It in Your Schedule The 
 b igg e s t 
 ch a lle n g e 
 i n 
 wo rkin g
 o u t 
 i s 
 f in d in g 
t h e 
 t i m e 
 t o 
 do 
 it . 
 T h i s 
 i s 
 a 
 ch a lle n g e 
 t h a t 
 w i l l 


Weight Loss Workout - 39

ne v e r
 b e c o m e 
 e asi er.
We 
reco mme n d
the
 mo rn in g , 
 b e f o r e 
 yo u 
e ve n 
b e g i n
yo u r
wor kday. ✤ Th e 
 m o r n i n g
i s
usu a l l y
free 
from 
 d i s t r a c t i o n s
a n d 
a cti vi ti es
th a t
com m only
 o c c u r 
 i n 
 t h e
e ve n i ng .
It
w i l l 
a l l ow
you
to
 d e v e l o p 
 c o nsi sten cy
a n d 
reg u l ar ity
in
your 
 wor k o u t 
 r o uti ne .
 ✤ Th e 
 m o r n i n g
a l l o w s
you 
 t o 
 s t a r t 
 y o u r
da y
w i th
a 
 wor k o u t 
 r o uti ne ,
w hi ch
 im p r o v e s 
 y ou r
 m e t a b o l i s m 
fo r
the 
 re m a i n d e r 
 of
the 
d a y. ✤ W o r k i n g 
 o u t
i n 
th e 
 m o r n i n g 
 a l l ow s
you 
to 
 f e e l 
 g o o d 
 f o r
the 
rest
o f
 t h e 
 d a y . 
 W o rki n g 
o u t
i n
th e 
e ve ning
can
 inc r e a s e 
 y ou r
he a rt
ra te 
a n d 
a dr enalin


Weight Loss Workout - 40

lev e l s 
 w h i c h
ma y
make 
i t
mo re
difficult
to
 g e t 
 t o 
 s l e e p.

How Much, How Often? 


W o r k i n g 
 o u t
needs
to
become
a
part
of
your


regu la r
a c t i v i t i e s .
Ofte n ,
th e 
q u e sti on
is,
how
 mu c h 
 a n d 
 h o w 
 o f te n ? 
 ✤ I d e a l l y , 
 y o u
sh o u l d
b e 
w orki n g 
out
on
a
 d a i l y 
 b a s i s , 
si mp l y
to
e sta b l i sh 
the
r outine.
 How e v e r , 
 y o u 
d o 
n o t
n e e d 
to 
d o
the
sam e
 s e r i e s 
 o f 
 e xerci se s
e ve ry
da y.
Var y
the
 e x e r c i s e s , 
 bu t
ke e p 
e xe rci si ng 
ever y
day.
 ✤ Al t e r n a t e 
 d ays
o f
w al ki n g /j og g i ng
with
the
 s i x 
 o t h e r 
 w orkou t
te ch n i qu e s
l i sted
above.
 Th i s 
 w i l l 
 k e ep
va ri e ty
i n
th e 
w or kout
r outine
 wi t h o u t 
 t a k i ng 
a 
l ot
o f
ti me .
 ✤ You 
 d o n ’ t 
 n eed 
to 
d e vo te 
a 
l on g
am ount
of
 t im e . 
 I n c l u d i ng 
w arm-up ,
co o l -down,
and


Weight Loss Workout - 41

e v e n 
 s h o w eri ng ,
co n si de r
you r
wor kout
 r o u t i n e 
 t o 
 t ake
 just
 under
 an
 hour.
 Focus
 on
 d e v o t i n g 
 a 
 m i ni mu m
of
a 
h a l f-h our 
to
the
 a c t u a l 
 e x e r c i se .

Buying Stuff 


A 
 w e i g h t 
 l o ss
workout
routine
that
works


do e s n ’t
 n e e d 
 t o 
 c ost
a 
l ot
o f
mon e y.
Your 
basic
 ne e d s 
 i n c l u d e 
 t h e
fo l l o w i n g ✤ A
g o o d 
 p a i r 
of
sh o e s.
E ve n 
i f
you
need
to
 s p e n d 
 a 
 b i t 
o f
mon e y
o n 
sh o e s,
it
is
well
 wor t h 
 i t . 
 Si n ce 
 y o u ’ l l 
 b e 
 r u n n i ng 
o r 
 jog g i n g , 
 p r ope r
 s u p p o r t 
 a n d
 s t a b i l i z a t i o n
i s
 i n t e g r a l 
 t o 
 a
 healthy
 b o d y . 
 D o n ’ t 
ski mp 


Weight Loss Workout - 42

whe n 
 b u y i n g
sh o e s.
F i n d 
a 
p a i r
that
is
 c o m f o r t a b l e
an d 
stu rdy. ✤ W o r k o u t 
 c l oth e s.
Ob vi ou sl y,
you
don’t
want
 t o 
 m e s s 
 u p 
yo u r
ni ce
cl oth e s
w hen
you’r e
 wor k i n g 
 o u t.
N or
do 
yo u 
w an t
to
wear 
 c l o t h e s 
 t h a t
w i l l 
be 
a b rasi ve
o r
 u n c o m f o r t a b l e.
A 
t-shi rt
a n d 
a 
pair 
of
 a t h l e t i c 
 s h orts
w i l l 
be 
p e rfect. 


Y o u 
 m a y 
 w ish
to
invest
in
a
gym


me m b e r s h i p , 
 w e i ghts,
o r
eve n 
a 
h o me
gym ,
but
 t he s e 
 t h i n g s 
 a r e 
 no t
req u i re d 
i f
you 
want
to
lose
 we ig h t 
 e f f e c t i v e l y .
Wha t
i s
i mpo rtan t
is
that
you
 stic k 
 wi t h 
 y o u r 
 w ei gh t
l oss
w orkou t.


Just don’t quit. 


T h e 
 b i g 
 n o -no
of
a
weight
loss
workout
is


qu it t in g . 
 T h e 
 r u l e s
a re
p retty
si mp l e:
just
don’t
 qu it . 
 S t a y i n g 
 c o m mi tted 
i sn’ t
ea sy,
b ut
keeping


Weight Loss Workout - 43

yo u r
 e y e 
 o n 
 t h e 
 g o a l 
ou g h t
to 
p rovi de
som e
level
 of 
 m o t iv a t i o n . 
 T h e
fi na l 
prod u ct,
th e 
body
you
 wa n t , 
 is 
 w o r t h 
 p u rsu i ng 
a n d 
w orth
w or king
for .


Weight Loss Workout - 44