ü First, you should eliminate all the foods that are high in sugar, saturated fat and sodium. You should replace all those foods with clean foods such as chicken breasts, lean beef, fruits and vegetables.
ü To lose weight, you need to reduce your caloric intake. To lose around 1 lb fat per week, you need to cut back 350 to 500 calories from your daily consumption.
ü Step up on bench is a good exercise to lose weight. To perform the exercise you hold light dumbbells in your hands and stand behind the bench with your feet together. Then you need to place your right foot on the bench followed by stepping up with your left foot. Step back down and repeat leading with left food. Do 12 to 15 reps for each foot.
ü Another good exercise to burn fat is sumo squats with dumbbell held in a vertical position. To perform the exercise first you need to stand with your feet in a wide stance and your toes turned out. You hold the dumbbell straight down in front of your body with your arms fully extended. Then squat down until your thighs are parallel to the ground, hold the position for several seconds, and stand back up. Make sure you watch your knees position, your knees position should not past your ankles when you are lowering. Repeat this exercise for 12 to 15 reps.
ü Do cardiovascular exercise such as hill running, stair stepping, or spinning and rowing. Each exercise should last between 45 to 60 minutes. Cardiovascular exercise is good to burn calories and promote weight loss.
ü Other good exercises to do include alternating lunges and sliders on a hard wood floor. You should do three to four sets of each exercise and work out three times a week. Take 30 to 45 seconds rest between each exercise set to elevate your heart rate.