Sick of miserable diets, hours of cardio and no results? Well the "fitness industry" tends to make unimportant things important. Cereal companies make money because "Breakfast is the most important meal of the day". Research has not been decisive about this. However, the contrary has been proved. People who eat at night lose more weight and retain more muscle.In order to burn fat only one thing is required-A CALORIC DEFICIT. What is a caloric deficit? Here is the answer: " A caloric deficit is when you consume fewer calories than your body burns (or burn more calories than you consume, it’s the same thing)". That is it. No need for fancy diets. Losing fat is only part of the equation. You need to build some muscle to look good. Building muscle and losing fat will make you healthier in the long run.

 

Here is a sample workout for guys.(Scroll down if you're a lady)

 

Workout-A

 

(Warm up by doing Incline Bench Press with a lighter weight and explosive manner.Start with 8 repetitions then 5 repetitions and then 3 repetitions.)

 

Incline Bench Press 3 sets of 6 repetitions.(Use a weight you can do for 7 repetitions.)

 

Bent over Barbell Rows 3 sets of 6 repetitions.Again use a weight you can do for 7 repetitions.

 

Incline Dumbbell Bench Press 3 sets of 9 repetitions.(Use a weight you can do for 10 repetitions.)

 

Bent over Dumbbell Rows 3 sets of 9 repetitions.(Use a weight you can do for 10 repetitions.)

 

Side Lateral Raises 1 set of 15 repetitions then wait 15 seconds and do 5 more repetitions then wait 15 seconds and do 5 more repetitions then wait 15 seconds and do 5 more repetitions and then rest for 15 seconds and do another 3.

 

Workout-B

 

Warm up by doing 20 squats

 

Standing Calf Raises 3 sets of 6 repetitions.(Use a weight you can do for 7 repetitions.)

 

Seated Calf Raises  3 sets of 9 repetitions.(Use a weight you can do for 10 repetitions.)

 

Barbell Back Squats 3 sets of 9 repetitions.(Use a weight you can do for 10 repetitions.)

 

Deadlifts 3 sets of 9 repetitions.(Use a weight you can do for 10 repetitions.)

 

Workout-C

 

Standing Overhead Barbell Press 3 sets of 6 repetitions.(Use a weight you can do for 7 repetitions.)

 

Weighted chin ups 3 sets of 6 repetitions (Build up to 3 sets of 8 repetitions then start adding weight.Lat pull down machine works as well)

 

Side Lateral Raises 1 set of 15 repetitions then wait 15 seconds and do 5 more repetitions then wait 15 seconds and do 5 more repetitions then wait 15 seconds and do 5 more repetitions and then rest for 15 seconds and do another 3.

 

Rear Deltoid Flyes 1 set of 15 repetitions then wait 15 seconds and do 5 more repetitions then wait 15 seconds and do 5 more repetitions then wait 15 seconds and do 5 more repetitions and then rest for 15 seconds and do another 3.

 

Note-Record the weight you are using for each exercise in a book or on a phone.Make sure to keep increasing the weight over time.

 

Always rest a day after every workout.

For example:

Monday-Workout A

Tuesday-Rest 

Wednesday-Workout B

Thursday-Rest

Friday-Workout C

Saturday and Sunday Rest

 

Workout for the ladies.(Don't worry about getting bulky this workout will tone your body and ensure you look better Month after Month)

 

Workout A

     

Warm up by jogging till you break a sweat or 5 minutes.

 

Barbell Hip Thrust 3 sets of 6 repetitions(Use the heaviest weight you can manage to complete 6 repetitions.)

 

Ab Wheel Roll Out 3 sets of 15 repetitions.

 

30 Squats(Not the weighted version.)

 

Workout B

 

Decline Dumbbell Chest Flyes 3 sets of 15 repetitions.

 

Front Raise 3 sets of 15 repetitions.

 

Lat pull down or assisted pull ups 1 set of 15 repetitions.

 

Note-Record the weight you are using for each exercise in a book or on a phone.Make sure to keep increasing the weight over time.

 

Always rest a day after every workout. 

For example:

Monday-Workout A

Tuesday-Rest

Wednesday-Workout B

Thursday-Rest

Friday-Workout A

Saturday and Sunday Rest.

 

Then followed by: 

Monday-Workout B

Tuesday-Rest 

Wednesday-Workout A

Thursday-Rest

Friday-Workout B

Saturday and Sunday Rest.

 

Follow the workout. Eat at least 8 times body weight in pounds of protein (for men). Eat 0.6 times body weight in pounds of protein(for women). Make sure you are in a caloric deficit of 500 calories. You will look better.

 

Tips for making eating at a caloric deficit a breeze:

 

Don't have breakfast.Instead have a cup of black coffee.

 

You might an urge to eat in the mornings but in a month, it will go away.

 

At noon have a bottle of sparkling water.

 

Have an apple and wait for an hour.

 

Then have your lunch and later dinner.

 

After dinner don't eat.

 

This is an effective strategy to make eating at a caloric deficit much easier.

 

You can still eat your favorite foods just make sure you don't go over your calories.This means no food is off limits just make sure you are in a CALORIC DEFICIT and eat adequate protein.

 

WALK.Walking burns calories while not increasing appetite.Hence, it is the ideal form of cardio for you.Plus it is pretty enjoyable.

 

To summarize:

 

Follow the workout.

Get stronger.

Eat at a caloric deficit.

Have adequate protein.

Go for relaxing walks.

 

Follow my advice and you will look great and get healthier.