Simple Workout and Diet Plan to Lose Weight

When it comes to weight loss and fitness there are no easy solutions. You need to be prepared to exercise and change your diet if you wish to see results quickly.

Before detailing the exercises and diet rules we need to explain a little about why we gain weight.

Without exception, every person who is overweight eats too much food every day. No genetic condition, hormonal imbalance or slow metabolism actually causes weight gain. The problem is always consuming more calories every day than you require.

Also exercise alone is not an effective way to lose weight although it is a part of the solution. Exercise aids weight loss in 3 ways;

1. When exercising you burn more calories
2. After exercising your metabolism is raised which helps you to burn more fat
3. Exercise releases the PYY hormone which helps to reduce hunger

However, you can still ruin all the hard work done through exercise by overeating afterwards. For example, the home workout which we shall share below will burn 300-400 calories. This sounds a lot but if you have a large sandwich and a glass of juice afterwards you will be adding all those calories back. So it is still important to reduce eating when you start exercising.

The Home Fitness Workout

This workout should be performed as a circuit, which means that you repeat the sequence of exercises several times. The fitter you get the more circuits you can perform.

1. 50 jumping jacks - start with jumping jacks to help warm up the body
2. 25 squats - bodyweight squats work the biggest muscles to help burn fat
3. 20 push ups - perform with knees on the floor if you cannot do full push ups
4. 20 crunches - crunches work the abs (but do not burn stomach fat)
5. 20 squat thrusts - from push up position jump your feet forward to tuck them under your chest, then kick out again.
6. 20 back extensions - lay on your front and lift your torso up off the ground.

You should be able to complete this circuit 2 or 3 times to start with. If you find that you are stronger on some exercises increase reps on those. For example you may need to increase squats to 50 per circuit.

Take a short break of about 10 seconds after each exercise and then a longer rest of 60 seconds between the circuits. Try to work through all the exercises at least twice.

This circuit is ideal for doing at home. You do not need any equipment and the only a small space required.

How To Diet To Lose Weight

Diet plays a vital role in weight management. Really there are only two rules for a healthy diet:


1. Your diet should be well-balanced and include all the macro-nutrients and micro-nutrients for good health.

2. Your diet should not exceed your daily calorie requirements if you wish to maintain your weight. If you wish to lose weight then you diet must contain fewer calories than your body needs.

A healthy diet should consist of mostly fresh vegetables, pulses, fruits and staples (bread, rice, pasta). You should avoid white bread and white rice as these contain a lot of energy which often results in excess calories being eaten. Also white bread is of little nutritional value.

Ideally everything you eat should be adding to your daily nutrition, by providing healthy carbohydrates, proteins, fats, vitamins and minerals. This means consuming lean meats, poultry, eggs, fish and seafood as well as a variety of fruits and vegetables.

A well-balanced diet actually helps to reduce hunger. It also provides all the nutrition required for healthy development.

Following these diet rules with regular exercise is the best way to lose weight and keep it off.


Learn more about losing weight with circuit training workouts at MotleyHealth.com. If you are unsure how many calories you need each day check the diet calorie tables.