How To Lose Weight Fast At Home


Do you ever wonder if it’s actually possible to exercise from the comfort of your own home and get really great results? Well, it is! In this article I’m going to share with you what we feel is the number one exercise you can do at home to help you burn fat. It requires zero equipment, can literally be performed from your couch, and anybody of any age can do it. Im also going to show you an advanced variation on this move that’s going to work your muscles even harder while giving your metabolism an extra powerful boost. But that’s not all... any good trainer will tell you that exercise alone simply isn’t enough to melt off fat and help you achieve your weight loss goals. That’s why I’m going to show you my number one bonus diet tip that is so easy to follow, you’ll be certain to start shedding pounds quickly and with almost no effort. Make sure to read to the end for all the details! But first let’s drive in to the best exercise that you can do for weight loss from the comfort of your own home. It’s called the **Sit to Stand** <h4><p style="color: rgba(187, 52, 47, 1)">Sit to Stand</p></h4> Let’s start with this simple exercise move: the **Sit to Stand**. The Sit to Stand move is essentially what most people would call a squat. However, most trainers or exercise videos aren’t going to take the time to show you how to do squats properly. Performing the Sit to Stand exercise exactly as we’re going to outline it here is the key to seeing results while preventing yourself from experiencing the knee, hip, and back pain that are common with a typical squat. <h5>Here’s how to perform the move properly:</h5> 1. Start in a comfortable seated position. You can start on a chair or even on your sofa. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/lose-weight-fast-1-2-25.png" alt="lose-weight-fast-1-2-25.png"> </div> 2. Angle your feet slightly outward and make sure that your heels are slightly outside of the width of your hips. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/lose-weight-fast-2-2-53.png" alt="lose-weight-fast-2-2-53.png"> </div> 3. Push the balls of your feet and your heels into the ground to create a slight arch in your feet. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/lose-weight-fast-3-3-09.png" alt="lose-weight-fast-3-3-09.png"> </div> 4. Lean forward and press into your heels. You should have about 70% of your body weight on your heels. From this position, simply stand up. 5. Sit back down, but be sure to stay active as you sit and keep your muscles engaged. Rather than flopping down and relaxing when you sit, retain tension in your muscles. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/lose-weight-fast-4-4-11.png" alt="lose-weight-fast-4-4-11.png"> </div> 6. Continue sitting and standing back up until you’ve reached the desired number of repetitions. When you’re just starting, try something like three sets of 10 repetitions. From there, you can work your way up to 20, 30, 40, or even 50 reps. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/REPS+(1).jpg" alt="Reps"> </div> <h4><p style="color: rgba(187, 52, 47, 1)">Things to keep in mind:</p></h4> Try to maintain an upright posture when you sit down, not leaning too far forward or backward. You should be seated directly on your sit bones. Make sure your knees are going in the same direction as your toes when you stand. One of the most common mistakes people make when performing a squat is angling their knees inward. Doing that puts pressure on the knees which is often why people complain about knee pain when doing squats or simply when standing up. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/lose-weight-fast-5-3-21.png" alt="lose-weight-fast-5-3-21.png"> </div> Put your arms out in front of you as you sit down to help keep your balance. If you’re finding it too challenging to perform the move with your arms in front of you, try placing your hands on your knees when you stand up to help maintain stability when you’re first trying this exercise. Don’t round your upper back forward forward as you sit down. If you’re having trouble with this, pretend there’s a wall directly in front of you that you can’t touch. This will help you keep your alignment like this: <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/lose-weight-fast-6-4-46.png" alt="lose-weight-fast-6-4-46.png"> </div> You shouldn’t be pushing yourself to the point of feeling pain during this exercise. Start with a number of repetitions that feels comfortable for you, then move up as you build strength and stamina. Once you’ve mastered the Sit To Stand, you can try out a slightly more challenging variation: the Sit To Hop. For the Sit to Hop, you’re going to perform the exact same movements, keeping in mind the proper form. However, instead of just standing up, you’re going to add a hop at the top of the movement. It’ll look something like this: <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/lose-weight-fast-7-5-50.png" alt="lose-weight-fast-7-5-50.png"> </div> When you perform this exercise, keep the hop to be nice and light. Rather than jumping up and stomping down hard, stay in control during the hopping movement and make sure that you land softly on the balls of your feet. You’ll also want to remember to maintain that perfect alignment in your knees, not allowing them to cave too far in as you move faster. The benefit of this movement is that it’s going to add an element of cardio to the exercise, getting your heart rate up and your blood pumping. That’s going to help you shed those pounds even quicker. And the best part about both variations of this exercise is that you can do them at literally any time throughout the day. You can easily add a few repetitions into your daily routine during commercial breaks while you’re watching TV or when you’re taking a break from using the computer. Again, the important thing is that you find exercises that you can easily integrate into your daily routine to develop a sustainable, simple, and successful weight loss strategy. <div class="embed-responsive embed-responsive-16by9 w-md-75 my-5 mx-auto"> <iframe class="embed-responsive-item" src="https://www.youtube.com/embed/1Ws4LcWOH88" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen> </iframe> </div> <h4><p style="color: rgba(187, 52, 47, 1)">BONUS TIP</p></h4>Exercise alone simply isn’t enough to guarantee weight loss. In fact, in a 2014 systematic review(1) of multiple different studies, researchers found that over a 12-month period, a combination of diet and exercise was significantly more effective than diet or exercise alone. Participants who made changes to their diet and engaged in physical activity lost an average of around three kilograms— or close to seven pounds— more over one year than those who only dieted or exercised. However, finding a diet that works for you and your lifestyle can be a challenge, especially when so many of the options out there have complicated rules and low long-term success rates. That’s why we recommend intermittent fasting. <h4><p style="color: rgba(187, 52, 47, 1)">Intermittent fasting</p></h4> The only requirement for intermittent fasting is that you wake up in the morning and choose to skip breakfast. That’s it. Of course, once you’re comfortable with the initial stage of intermittent fasting, you can move on to skipping breakfast and lunch, eating only one meal each day. But all you need to do to get started right now is to wait until lunch to have your first meal. If you’re struggling to stave off the hunger, try increasing your overall water intake both while you wait to eat your first meal and in general throughout the day. It’s also acceptable to keep drinking your morning cup of coffee while doing intermittent fasting which is a nice way to taste something delicious in the morning without breaking your fast. <div class="text-left my-4"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/Intermittent-Fasting+(1).jpg" alt="Intermittent fasting"> </div> It might not seem like enough to help you lose weight, but studies are showing that intermittent fasting is an effective way to reduce your calorie consumption while stimulating your body’s detoxification process. When your body isn’t wrapped up in the energy-sapping process of digestion, it can use surplus energy in other ways that help to detoxify the body. In one of the most recent studies(2) on intermittent fasting, researchers at the University of Illinois at Chicago looked at the effects of an intermittent fasting pattern where participants restricted their eating window to eight hours a day, fasting for the other 16 hours. Participants in the twelve-week study who followed intermittent fasting lost around 3% more weight than the control group. The intermittent fasting group was able to decrease their caloric intake by about 300 calories per day with this one very minimal lifestyle change. Over time, that 300 calories less each day can really add up, helping you to lose weight with minimal effort. The best part? You don’t need to make any drastic changes to your diet. You just have to skip a meal or two each day. <h4><p style="color: rgba(187, 52, 47, 1)">Putting it all together</p></h4> As we’ve shown here, losing weight quickly doesn’t have to be complicated. The Sit to Stand and Sit to Hop exercises can be performed while you’re watching your favorite TV show, plus adding intermittent fasting to your dietary regimen is about as simple as it gets. And the best news is, you can get started right now! Make a commitment to do just three sets of ten Sit to Stand exercises today, swap your breakfast for a big glass of water, and you’ll be well on your way to losing weight simply, quickly, and effectively from the comfort of your own home. We love helping people live their best, most-healthy life possible…and if you want even more time efficient workouts that you can easily fit into your schedule… … we can help! <h5><a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/"> check out the power of at-home transformations here!</a></h5> <br> <h5><p style="color: rgba(187, 52, 47, 1)">Resources</p></h5> <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4180002/> <https://content.iospress.com/articles/nutrition-and-healthy-aging/nha170036#ref018%20ref019>

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