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The struggle when you want to achieve a toned and sexy body but have no time, money and energy to drive to the gym is real! But to lose weight is not a problem at all.
Let’s just say that you’ve got some extra weight! You’ve starved to death, and you’ve spent thousands of dollars on gym membership and diet pills, but you only got an inch of a pound less.
Today, all you need is 30 minutes and a little effort to prove that you can easily lose weight without going to the gym.
How to lose weight fast without exercise?
It's as simple as preparing your coffee - you only need a few ingredients to make a good one.
Keep an eye on your diet
There are a lot of superfoods and natural weight loss foods available on the market for you.
It does not matter if you actually eat a lot as long as you choose foods rich in all the nutrients you need.
All you need to do is to eat clean. That’s it. Never skip meals because it will result in a slower metabolism.
The More water, much better
One of the easiest ways to lose weight is to keep yourself hydrated.
Drinking a lot of water speeds up your metabolism. In fact, drinking 0.5 L of cold water boosts your metabolism up to 24%.
Water therapy, specifically drinking cold water in the morning, has shown a lot of benefits, which include the cleansing of the colon.
Thus, drinking more water aids weight loss effectively.
Eight-hour tight sleep
Life's too short to stress out about many things. Take time to breathe and ease your mind.
Do away with stress by relaxing your mind and getting a good rest.
It's best to give yourself an eight-hour sleep. But you can also opt for six good hours of sleep if you really have a lot of things to do during the day.
Sleeping is a way of de-stressing and preventing stress eating, which is one of the many causes of weight gain.
With these three alone, you can cut those carbs without exercise.
However, there are some more tips for you
Working out does not necessarily have to happen in the gym.
The gym may offer a lot of equipment but it is nothing without your effort. Basically, working out at home is the same thing as working out in the gym.
Exercising does not require you more than an hour. About 30 minutes to an hour a day is enough to get you fit for your date night.
Here are some simple exercises you can do to flatten your belly.
Stop loving your flab too much, and show off those hidden abs with some crunches.
Doing crunch exercises is just one of the many core exercises that help tone, strengthen and stabilize your muscles.
To do so:
Lie on your back with your knees bent, and feet touching the ground. Place your hands at the back of your head. Lift your body a little forward with your feet still touching the ground. Exhale while going up and inhale as you bring your body to the original position. Do 15 crunches. Rest for a little while and repeat for two or three sets.
2. Do the Plank
Start with a push-up position with your elbows on the ground. Make sure that your neck is aligned with your spine. Stay in this position for one minute. Rest. Do the same procedure twice or thrice.
3. Side bends with dumbbells
Though not in the gym, you can still buy your own dumbbell for this exercise at a lower price. This exercise will not only help you get a flat tummy but also shape your curves.
To do so:
Stand erect, feet together. Let your left arm carry one dumbbell close to your thigh and start bending to your left. Stay bent for about 5-10 seconds then slowly straighten up. Do this for 15-20 times. When done, let your right arm hold the dumbbell and do the same routine for the right side. Do this for two or three sets.
4. Stomach Vacuum
This exercise is most suitable for the beginners who are looking for exercise that could help reduce their fats.
To do so:
Stay on the ground with your knees and arms supporting your weight. Take a deep breath, and make sure your abdomen feels loose. As you exhale, feel the contraction of your abdomen. Hold its contraction for 15-30 seconds. Repeat the process 15 times for about two to three sets.
5. Captain's Chair
For this exercise, you will need a chair. So grab a chair and start trimming your belly with each count of this exercise.
To do so:
Sit straight on the chair with arms placed on the chair's arms. Be sure your palms are faced downwards. Take a deep breath and as you exhale, bring your knees close to your chest, keep your shoulders and spine straight and upward. Stay in this position for 10-15 seconds. Bring your legs down. Do the same process for 15 times with about two to three sets.
Squats are said to be the best exercise when you want to build some muscles, lose weight and even beat out Nicki Minaj's anacondas.
To do so:
While holding dumbbells either over your shoulder or close to your thighs, squat until your thigh is almost parallel to the floor as if you are sitting down with your butt on the back. Make sure not to arch your back. Then stand back with your feet slightly wider than your hip-width apart as your toes point slightly upward. Do this for 25-30 times.
It would be best if your start with 25, and then add 5 more every other day in 30 days.
7. Kettlebell or Dumbbell swing
Bend your hips backward, then start by trying to pull off your kettlebell or dumbbell with both hands. Rock back slightly, squeeze your glutes, then forcefully thrust your hips forward. Bring the weight to a shoulder level. The momentum of swinging, and NOT YOU should not be the one lifting the weight. Repeat 15 times in two to three sets.
8. Push-up jacks
Ever wonder how pushups and jumping jacks look like when these two are combined? A push-up jack is what you get, and it's one great way to lose weight.
To do so:
You need to stand with your feet slightly wider apart than your shoulders. Slowly squat down until your arms can be on the floor, kick backward until it brings you to a push-up position. Then bring your knees within your arms, put your hands upward, and do a little jump. Then back to the first position. Do this for 15 times in two to three sets or you can do this multiple times within a minute.
These are just some of the many exercises you can add up to your daily routine. Others working out at home try to look for videos like insanity workout, Zumba, yoga and the likes.
See? You really don't need to go to the gym. All you need is a little effort and at least 30 minutes every day to do this routine, along with some of the things we advised you in the beginning of this essay, then you can wear a small size again in no time!
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