This is a post in Dr. Kal’s HOW TO Series.
I am often asked about how to lose weight at home. Most assume that my answer will involve some sort of dietary change. However, I typically suggest adding exercise before decreasing calories.
How to Lose Weight at Home with Exercise
To lose weight at home, start with exercise. Exercise has many benefits to improve your weight loss progress. Exercise:
- Burns calories, which helps you create a calorie deficit.
- Burns belly fat and visceral fat better than changing your diet would.
- Deceases stress, which decreases your appetite.
- Improves sleep, which also decreases your appetite.
- Prevents weight regain, which is necessary for permanent weight loss.
How to Lose Weight at Home with Strength Training
When people think about exercise and weight loss, their thoughts immediately go towards aerobic activities, such as running. Aerobic exercises can help you burn calories, but strength training is better for permanent weight loss. Strength training:
- Burns extra calories during each workout.
- Burns extra calories for up to 48 hours after each workout.
- Prevents muscle break down.
- Boosts your metabolism.
- Improves your cardiovascular health.
- Prevents bone break down and fractures.
- Prevents falls and loss of function as you age.
How to Lose Weight at Home Strategies
You do not have to build or purchase an expensive home gym to shed pounds at home. You can simply choose on of the practical and affordable strategies I have listed below.
Lose Weight at Home Strategy #1: Resistance Band Training
Resistance bands are an excellent way to get a full body resistance workout at home. This is especially useful for strength training novices. They are also portable and great for travel. I recommend Go Fit Ultimate Pro Gym, which costs less than $25 dollars and includes a DVD that demonstrates some of the numerous exercises you can do with resistance bands.
If you are not new to strength training, consider one of the five options below.
Lose Weight at Home Strategy #2: TRX Suspension Training
The TRX Suspension Trainer allows you to get a full body resistance workout at home using your body weight for resistance. You can do dozens of exercises with the TRX Suspension Trainer. Even the most experienced athlete can get an intense workout with the TRX. They are also easy to store and great for travel.
Lose Weight at Home Strategy #3: Dumbbell Training
Strength training with dumbbells allows you train both the large and small muscles of the upper and lower bodies. There are countless exercises you can do and doing super sets is simple with dumbbells. I recommend the adjustable Bowflex SelectTech Dumbbells because you will save space and money.
Lose Weight at Home Strategy #4: Muscle Confusion
If you like working out with the guidance of a trainer or you like variety, then P90X is an excellent home strength training option. The P90X Extreme Home Fitness System is a collection of 12 highly diverse and intense DVD workouts and a comprehensive three-phase nutrition plan. The engaging personal trainer Tony Horton helps you get lean, bulk up, or grow stronger, with an endless variety of mix-and-match routines to keep you motivated.
Lose Weight at Home Strategy #5: Advance Body Weight Training
If you are a fan of body weight exercises, I recommend you get a dip station and a weighted vest. A good dip station, such as the Ultimate Body Press, allows you to do Dips for pecs (chest) and triceps (arms) and Body Weight Rows for lats (back) and biceps (arms). A good weighted vest, such as the MiR Adjustable Weighted Vest, allows you to incrementally add resistance to your Squats, Lunges, Push-Ups, Body Weight Rows, and Dips. The vest can also be used to burn more calories while walking, stair climbing, or climbing hills.
Lose Weight at Home Strategy #6: Kettle Bell Training
Kettle bell training has been used for decades by athletes. However, it is now starting to make its way into the activity plans of the masses. Thankfully so. Kettle bells are a great way to get a functional full body workout. If done correctly, you can also burn many calories and build rock-solid abs. I recommend the adjustable Weider PowerBell, because similar to the Bowflex Dumbbells, they will save you space and money.
Dr. Kal’s Home Gym
If you are a novice, I recommend you start with Strategy #1. If you are not new to strength training, then any of the five other strategies are good choices. It’s simply a matter of personal preference. However, for those of you interested, I will tell you what equipment I have in my home gym. I have:
- The Bowflex SelectTech Dumbbells – For a great full body workout.
- The Go Fit Ultimate Pro Gym – For travel.
- The Ultimate Body Press – For dips and body weight rows.
- The Iron Gym – For chin-ups.
Now you know how to lose weight at home, so go do it!
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