Getting in shape may be one of the most infuriating, frustrating, and difficult things we do in our lives. The battle to get the perfect body never seems to end. Whether you can’t dedicate the time to fitness due to your work constraints or some other obstacle, such as the inability to afford a gym membership, the lack of progress can leave its toll on you emotionally. Fortunately there are a ton of great online personal training programs that you can access from your home computer. Knowing where to go with your weight loss program can be the key to doing it correctly. You may even find a way to fit the training in without sacrificing too much of your other time. Let’s take a look at ten of the best programs we could find for easy weight loss.
Hit the squat rack!
Any dedicated fitness advocate will tell you that the first lift you need to learn is the squat. Squatting, though it sounds odd, is one of the most effective compound lifts that you can add to your repertoire. Learning to squat will add a cornerstone piece to your personal training program. Squat based exercises can be done with either a barbell or a pair of dumbbells. All you need to do is make sure that you keep proper form. Keep your back straight, your torso upright, and your chin up. Squat down until your thighs are parallel to the floor. This move engages your entire body and is great for building muscle while cutting fat.
Get balanced with the one leg deadlift!
Deadlifts will appear many times over when you are looking at the more muscle building training online courses. Deadlifts help to tone your glutes, tighten your back, and keep your body fully engaged in the exercise. Your core is also hit during this lift which helps to get those abs popping. All you do is grab a pair of dumbbells and then left your left foot, raising it behind you until it is parallel to the floor. Keep your hips loose and bent and lower your upper body to make a straight line. Alternate with your other leg. Make sure to keep your chest popped and up while your core is tight.
Burn fat with fasted cardio!
If you want to quickly find a short cut to a trim body, consider engaging in fasted cardio. Waking up and doing cardio the first thing in the morning, before you even eat, can be just the thing you need to make good on your favorite weight loss plans. Going for a jog or hitting the treadmill on an empty stomach may be a struggle, but it will lead to quicker burned fat. Your body won’t have any energy to draw from in your system so it will begin to take it straight from your fat stores. Body builders and fitness models cite this as the morning key to a successful routine.
Learn to plank!
The secret to a trimmer waist may lie with the workouts you do on the floor. Learning to plank can be a great way to tighten up your waistline while working up a sweat. Planking is pretty simple. All you have to do is lie down on your side with your feet out and knees straight. Prop your upper body up with one elbow and raise your other arm high in the air. Hold the position for as long as possible before rotating on to the other elbow. If you find that the exercise quickly becomes too easy, consider adding in a weight on your side or in your free hand.
Add wind sprints to your cardio!
A key to getting the lbs off of your body is to make sure that you are getting your heart rate up to the proper elevated levels. You can’t really burn fat if you only ever jog, so you need to make sure that you push yourself. Adding wind sprints into the cardio portion of your work out can be a simple way to burn some excess weight off. For wind sprints all you need is an open space that you can run at full speed. Put three markers on the floor in front of you, separated by ten to fifteen feet. Then pick a starting point. When you begin run at full speed to the first marker, come back to the starting line, and repeat the process for all three markers. At the end your heart should be going pretty good. Take breaks between each set and take a reading of your heart rate. As long as you are beating fast you should be burning fat. This is an exercise that will also push your endurance, thus making other cardio workouts even easier as a result.
Go for a swim!
One of the most effective and underrated full body work outs is the swimming pool. Going for a swim can be the perfect way to get your heart rate up, burn calories, and push your body to its limit. If your local gym or recreational center offers all day swimming, try to get going in the morning for some fasted AM cardio in the pool. Don’t base your expected distance on what you can do running, as swimming is far more brutal. Work on keeping good form, practicing different stances, and pushing yourself. You’ll find that a routine schedule consisting of heavy cardio swimming will lead to pounds flying right off of you. You may not feel it due to the water, but you are probably going to be sweating pretty heavily.
Get the hang of declined crunches!
Obviously your goal is to lose weight, but you probably also want to gain some definition while you are at it. Paying special attention to your core by adding in declined crunches can be a good way to lose weight while tightening up that stomach. If your gym offers a declined bench get ready to go hang off of it. Laying backwards at an angle, with your knees at the top of the bench, begin to do sets of crunches. Keep your back straight and your hands behind your head. The entire time you are doing crunches make sure that your core is tightened as much as possible. Do sets of 10 and then 15 and then 20. Once you can easily do this go ahead and hold a weight in your hands while you perform the crunches. This is a great way to work up a sweat, burn calories, and carve out that perfect stomach that you’ve been wanting. Pay special attention to keeping your back straight. You want it to be stiff and not bending, as a bent back can lead to some pain and issues down the line. Practice crunches before you get onto the decline.
Push and pull!
When we think of weight loss programs we probably instantly see weight rooms and treadmills in our minds, and that isn’t always a comforting feeling. The truth is that you have everything you need with just your body in order to become the thinner person you want to be. Using body fitness workouts you can improve your fitness while losing weight, right from home. You will want to add push ups and pull ups to your repertoire as soon as possible. Focus on keeping your form good when doing push ups: a straight back, your elbows bent, and follow all the way through to the floor. Return all the way to the full position, with your arms straight in order to complete the push up. For pull ups make sure to go all the way up and all the way down. Remember that ‘half measures’ equal ‘half successes’.
Hit the bench press!
The bench press is one of the easiest exercises to do and the most commonly messed up ones in the whole list. For a proper bench press you need to lay back with your legs flat on the ground. You want to use your feet in order to stabilize your position on the bench, but you don’t want them to be super far away. Keep your shoulders on the bench but your back arced with your chest up. A proper rep on the bench will include you pushing the barbell up and then slowly letting it down until it touches your chest, repeating the process as many times as possible. The more reps you do, the more calories you will burn. So if you want to see more weight loss than muscle gain opt for a lower weight with a higher rep. If you want to see muscles then do as much weight as possible, just make sure to have a spotter there behind you to watch your work and help you if you struggle.
Lunge for the distance!
Lunges consist of you holding a weight in both hands and then stepping forward, loving yourself to one knee before standing up straight in the new position. With the right weight, and form, this simple exercise can be grueling. If your gym has a basketball court then get a pair of dumbbells and head to the court. Lunge your way around the entire court, stopping only when you reach your starting spot. Go get hydrated with some water and then repeat the process again. If you aren’t going all the way to your knee then you aren’t getting the most out of the lift. So make sure to get your knee all the way to the ground in order to maximize potential.