Couch Potato 21-Day Walking Challenge - 2018

Starting the 8th of January 2018, this could be the one challenge that changes everything for you!

Do you or someone you know spend very little time exercising, and a lot more time on the couch sleeping, or watching television? If the answer is yes, then this challenge is for you.

No more fake promises, no more lying to yourself, no more alienating family, and friends, no more giving up, or quitting......your belief, and TRUST in yourself that you can accomplish anything, will be taken to a new level at the completion of your 21-Days. 

More importantly, you will be able to help, and inspire others, with the new found you.

What is it about walking to lose weight that makes it a resounding success, for so many people when trying to lose weight fast? Could it be, that it does not require much effort, other than putting one foot in front of the other? Or could it be that its something so simple, that any of us should be able to do it?

By committing yourself to the "Couch Potato 21-Day Walking Challenge" you can increase your chances of walking off the pounds, to include helping reduce your risk of high blood pressure, anxiety, heart disease, diabetes, high cholesterol, and any other illness you may be a candidate for, due to your inactivity.

What is the "Couch Potato 21-Day Walking Challenge"

Its a walking challenge started by Me (Dwight Obey), I became a couch potato after retiring from military service, at which time shortly afterwards, I sat and watched as my weight  ballooned to over 315 pounds. 

Tired of lying to myself, family, and friends who were all concerned by my rapid weight gain, I continued to make a new start date to begin my weight loss journey, hoping that it would ease their worries.

As each start date, came and passed, I made another, and another, and another promise, until eventually I started to alienate those who were close to me (FAMILY/FRIENDS), with my false promises to get back in shape. 

It was only then, that  my dream of slimming down became serious.

I went on to term the challenge which was created specifically for me to use as a starting point for my weight loss journey, the "Couch Potato 21-Day Walking Challenge".

What are the cost?

There is no exspensive gym membership required (but you may use at your own cost) or any expensive tracking device. The only thing needed is a place to walk, whether it's outside, or inside your home which is my personal preferred place for the challenge, and a way to track your time. 

If outside, ensure you have a good pair of sneakers to support your feet, if inside you can wear sneakers or simply walk barefoot in place on a floor mat or carpet as I often do.

The challenge will be something thats easily manageable, and one that you will be able to build on as you progress each week. You will manage your distance, and steps at a pace thats comfortable for you. 

What is expected during the challenge?

Your goal is to walk at least 20 minutes a day each week, ultimately building up to 60 minutes a day. If you are not able to get the full recommended minutes in one session during the day, they may be broken down into smaller segments. The goal is to reach the recommended amount of walking time (MINUTES) for each day. By simply getting up, and moving. 

Your challenge (Simple right?).

• Day 1 thru 7 Walk, or Walk in place for 20 minutes each day
• Day 8 thru 14 Walk, or Walk in place for 40 minutes each day
• Day 15 thru 21 Walk, or Walk in place for 60 minutes each day

This simple and easy to do challenge, is designed to get those who have been inactive, or those who are just embarking on a new weight loss journey to develop a daily habit of moving and exercise. At the end of each cycle of 21 days, and healthy eating, try taking two days off, and repeating the challenge, if you would like to lose even more weight, but this time you will add an additional 20 minutes to each week. Please see below.

2nd Half (After 2-days of rest-repeat and add an additional 20-minutes per week)....If you have made it this far"CONGRATS".

• Day 1 thru 7 Walk, or Walk in place for 40 minutes each day
• Day 8 thru 14 Walk, or Walk in place for 60 minutes each day
• Day 15 thru 21 Walk, or Walk in place for 80 minutes each day

KEY TO SUCCESS: Remember your individual results will vary depending on your willingness to get up and move, while following a calorie restricted diet.

Note: To help calculate how many calories it is recommended an individual should consume daily, (based on weight, height, and whether you are a male, or female) along with other tips, please visit HealthLine: click here

Dwight - Feeling/Looking GREAT!

I will be posting daily challenge updates and video coverage during the challenge, in case you miss something.

What if I don't start, on the 8th, can I start at another time?

Yes the, simplicity of the challenge allows you to start at any time, for a 21-day period, thats convenient for you. The 8th of January challenge will be hosted, and done with Dwight himself, either through live video, or video you can review at your leisure for motivation.

So Couch Potato's are you ready? Let's get ready to walk.....see you on the 8th of Jan 2018.

NOTE: Be sure to share and invite your friends and family along to join you during the challenge for accountability, and motivation. Its a great way to spend time with family or friends, while improving your health.

Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

Interested in Searching, and Learning more about AdvoCare Products, Click Here 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Do Weight Loss Supplements Work?

The supplement industry is a multi-billion dollar industry, and there are many weight loss supplements to choose from.  However, most weight loss supplements don’t stack up for long term, successful weight loss.

Sometimes researchers find a promising new compound that supplement companies jump onto as the new wonder fat loss pill.  However, before falling for any fat loss claims, it is important to look carefully at the research and results.

Here are some popular fat loss supplements and some of the research behind the fat loss claims.

Fiber Supplements

One of fiber’s many health benefits is that it delays gastric emptying.  It can help you feel fuller longer which can help regulate appetite through the day.  High fiber diets are usually encouraged for weight loss because of this.

Fiber supplements may help with weight loss.  According to a 2011 article from International Journal of Food Sciences and Nutrition, when a fiber supplement was given to overweight Chinese men, they lost significantly more weight and had less hunger compared to a control group.

A 2010 study using a fiber supplement concluded this supplement also significantly improved insulin resistance in overweight Chinese men compared to the placebo group.

A word of caution with fiber supplements: don’t overdo it.  You can get too much fiber which could cause cramping, diarrhea or an intestinal block.  Also, remember to increase your fluid intake whenever you increase fiber intake, whether from supplements or food.

Women under 50 years should aim for about 25 gm of fiber per day, and men under 50 years should aim for about 38 gm of fiber per day.

Will taking a fiber supplement help you lose weight?  Maybe, but so could eating a fiber rich diet.

Natural sources of fiber include fruit, vegetables, whole grains, legumes and nuts/seeds.

Conjugated Linoleic Acid (CLA)

CLA is a type of fat found in small amounts in dairy and grass fed beef.  Some recent research studies have shown that CLA given as a supplement can help mice shed fat.  Does this mean it does the same in humans?  Studies with CLA and humans have mixed results, and the exact mechanism for how CLA works is not clearly understood.

According to a 2012 review article in European Journal of Nutrition, researchers concluded that CLA as a supplement in humans did not have significant, meaningful effect on weight loss.  Some studies have indicated weight loss with CLA with high doses, around 3gm per day.  However, not all studies have shown a benefit with CLA.  If you take a weight loss supplement with CLA in it, it does not mean you will automatically lose weight.

Sometimes supplements will have CLA listed in the ingredients, but the amount is so small it will not have a noticeable effect.  Some people may have adverse effects from CLA supplement like diarrhea or constipation.

Green Tea

Green tea is a popular weight loss aid and can be found as an ingredient in weight loss supplements.  Green tea contains caffeine and catechins, both which may have a stimulating effect on metabolism.  Green tea as a supplement will usually have higher amounts of caffeine and catechins in it compared to drinking prepared green tea.

A meta-analysis review from TM Jurgens et al. in 2012 concluded that green tea supplements did not significantly impact weight loss efforts compared to those who did not take green tea weight loss supplements.

Researchers reviewed weight loss studies using green tea supplements and lasting at least 12 weeks in duration. 

Green Coffee Extract

Green coffee extract has recently gained popularity for being the new “it” weight loss supplement.  According to a 2012 research article from Diabetes, Metabolic Syndrome and Obesity, green coffee extract had a significant impact on lowering body weight, body mass index and percent body fat in obese subjects.

However, the dose of the green coffee extract ranged from 700-1050 mg of green coffee extract, and previous studies used a dose around 200 mg of green coffee extract.  Previous studies with green coffee extract have not shown as drastic weight loss, probably because of the discrepancy in dosage.

Subjects in this study were taking either a placebo, low dose or high dose of green coffee extract supplement for 6 weeks.  Then there was a 2 week washout period, followed by a repeat of either a placebo or dose of green coffee extract.  Subjects were randomized to the order of supplements and was a double blind controlled study.

More research needs to be done for varying dosages of green coffee extract and longevity of weight loss results.  Supplement companies may claim to use green coffee extract, but may only use a small dose or a different product than ones used in research studies.

Conclusion

Take caution whenever taking supplements, and research how much is needed for a weight loss effect.  Talk to a medical professional before taking a supplement, especially if you are on any medication.

Can I really Lose 10 Pounds In 2 Weeks?

The short answer to this question is yes; it is possible to lose 10 pounds in 2 weeks.  However, there are many factors that go into weight loss.  If you want to lose 10 pounds in 2 weeks, there are 2 main areas to hit: food intake and exercise.  Other factors that affect weight are hormone levels, sleep and metabolic rate.

To lose this amount of weight in a short time takes hard work and dedication.  It may not be feasible for everyone, but it could be possible.

There are many gimmicks and quick fix fad diets that promise drastic weight loss results in short time frame.  While you may experience weight loss of 10 pounds in 2 weeks, more than likely the weight will come back.

Here are some tips for losing weight quick. 

The number basics

A pound of fat contains approximately 3,500 calories.  If you want to lose 10 pounds, that is 35,000 calories to lose from your body in 2 weeks.

In order to lose 5 pounds in 1 week, you need to be in a calorie deficit every week of 17,500 calories (5 pounds: 3,500 x 5 = 17,500 calories).  That turns into a deficit of 2,500 calories per day (17,500 calories / 7).

In order to be in that much of a calorie deficit, you can cut your calorie intake and/or increase your calorie expenditure.  Cutting 2,500 calories every day would basically mean starving yourself, which is not the healthiest, most sustainable approach.

What do you eat when trying to lose 10 pounds in 2 weeks?

It’s important to eat high nutrient foods anytime, but also when trying to lose weight.  Focus on filling up with fruits vegetables, lean proteins and some whole grains.  These foods are high in fiber and protein which helps leave you full longer and can help lower calorie intake throughout the day.

Fuel up with these foods when losing weight or invest in quality supplements from reputable companies which offer pre-packaged meal replacements or fiber supplements.  Your body needs antioxidants, B vitamins and minerals, and real food will best supply these to your body.  Cut out processed foods and sugary drinks when wanting to lose weight.

It’s also important to stay hydrated when losing weight.  Drink enough water so that your urine is clear to pale yellow.

Avoid the temptation to starve yourself for 2 weeks.  Lowering your calorie intake too far (like below 1,200-1,000 calories) will drastically lower your metabolism.  This could lower the rate of calorie burn and fat loss. 

Exercise

Besides food intake, the other most important aspect for losing 10 pounds in 2 weeks is exercise.  Your calorie burn has to dramatically increase to drop fat mass.  There are many ways to exercise, but optimal calorie burn and fat loss combination of cardio plus interval training may be best.

Focus on incorporating cardiovascular exercise like running, biking, swimming, etc. plus some resistance training 2-3 times per week.  Aim for a moderate intensity for cardiovascular exercise; you should be able to carry on a conversation while exercising.  Add in higher intensity exercise a few times per week if desired.

Resistance training will keep your muscle mass up while cutting back food intake plus increase calorie burn.  Cardio exercise will give you a high calorie burn and increase fat burn.

Remember, you need to be roughly in a 2,500 calorie deficit every day.  Exercise length will vary individually, but a good place to start is 1-2 hours of exercise per day.


Dwight Obey, Independent AdvoCare Distributor

Caution

Before taking any weight loss supplements, talk to a physician.  It may be possible to lose 10 pounds in 2 weeks, but it will take a lot of hard work and dedication.

You should talk to a doctor before increasing exercise if you have a history of heart disease, on medication for heart issues, joint problems, have chest pain or have had dizzy spells.

Never Give Up On Your Weight Loss Journey (WLJ)

Never Give Up, Never, Never Give Up, Never Ever Give Up, Never Give UP!  That’s right, the secret key to losing weight is not a new fad diet, it’s not a new medication, it’s not a gimmick supplement, it is A STATE OF MIND!

Let’s face it. You tried to lost weight in the past, and you failed. So what! The key is what do you do now. Do you give up, or do you start again. Anyone and everyone who has successfully lost weight and kept it off had failed in the past. However, the reason they were finally able to lose the weight, was because they never gave up.

I know how hard and frustrating it can be, but never give up. If you have a bad day and eat a bunch fatting junk, so what, forget about it. Just do not give up, never.

Forget past mistakes. Forget failures. Forget everything except what you’re going to do now and do it. Just start a new day and never give up.  If you tried to lose weight, and did not work, try something different Like AdvoCare.

JUST NEVER GIVE UP!

“Have you ever considered the cost of quitting? For real eye opener…ask Thomas Edison...Steve Jobs…Michael Jordan…or Sylvester Stalone. Ask them how much it would have cost them if they had quit. What about you?”

Dwight Obey, Independent AdvoCare Distributor

Being Overweight......

Being overweight or obese is becoming more and more common in today's society. Although the media inundates us with possible solutions, there are no simple answers. 

By visiting 1st N Weight Loss you will find all the information you need to educate yourself and find out what is right for you, so you can start losing weight now.

Benefits

• Why lose weight? Here are the benefits of weight loss.

Dieting

• Who should you believe? Get the all the information you need to decide which diet is best for you. Fact or Fiction? Find out how to determine what is true or not.

Resources

• All you need to know about pedometers, and you can buy one and weight loss books too.

Psychology

• There can often be mental barriers to losing weight.

Exercise

• Exercise should be an important part of any weight loss program.

.....and much , much more!

Clean Eating...What is is?

Clean eating is the best described as removing all processed, artificial foods from your diet and focusing on healthy, whole, unprocessed foods. Your body is from nature, bring it back to nature and reap the rewards of eating clean, like living a longer, healthier life, have great glowing skin and hair, fast weight loss and healthy weight maintenance.

You wouldn’t feed your pet bird cardboard, would you? No, you would feed them nuts and seeds just like the natural food they have in the wild. It’s time to start thinking of yourself as the bird, feed yourself what humans found and grew in the wild hundreds and thousands of years ago, not “frankenfood” made in a laboratory.

How to Eat Clean

The best way to understand and implement Step 1 is to skip the boxed, pre-made foods, and shop the perimeter of the grocery store. By shopping just the perimeter of the grocery store you’ll pick up organic fruits and veggies, lean protein from the butcher and freshly baked bread from the store bakery. You’re only buying fresh food. Of course this is more metaphor than rule. Organic pasta, rice and beans are usually found in isles as well are organic whole wheat flour and spices. Be sure to choose these ingredients in the purest forms, pick up the organic brown rice, not the box of rice mixture with the spices. The only ingredient on the label should be “brown rice.”

You can have your chocolate, but instead of the “sugar free” chocolate candies that are full of artificial sweeteners, have a square of all natural dark chocolate (Chocolate Recipes). As for cheese, choose sharp cheese, you can use less and get the same cheesy goodness, thus saving calories (Cheese Recipes).

Eat More Fat Burning Foods

Fat burning foods are a staple in the weight loss plan. We make small swaps to recipes to turn them into metabolism boosting foods. For instance, swapping out buttermilk for almond milk in a pancake recipe can cut calories and add natural fat burners to your diet.

Little changes in recipes and your diet can make a big difference in your weight loss success. 

Top Foods that Burn Fat:

• Hot Peppers
• Green Tea and Coffee
• Whole Grains, Quinoa and Oats
• Grapefruit and other Citrus Fruits
• Lean Poultry and Fish
• Beans and Lentils
• Berries
• Apples
• Almonds, Almond milk and Almond butter
• Eggs
• Greek Yogurt
• Spinach and Broccoli

Fat burning ingredients can be added to many recipes. Just keep in mind that organic food will have more nutrition and therefor more metabolism boosting nutrition.

Raw foods also have more nutrition, so a salad with raw spinach will have more fat burning properties than cooked spinach would, so whenever possible have these fat burning foods raw.

Step #2: Plan your meals and log what you eat and drink.

I realize this sounds like homework, would it help if we called it studying instead?

By planning your meals and logging what you eat and drink, you will start memorizing how many calories are in your favorite meals and ingredients. Best of all you will learn your own eating habits and cravings, so over time you can better plan your meals to suit your cravings. After a couple weeks if you see you consistently have a 3:00 pm craving for carbs, you can head off that craving in advance with a skinny sandwich at lunch. Or, a sweet craving at 10:00 am can be managed with a sweet oatmeal breakfast.

So as tedious as this one step might seem,  it is an important step for both weight loss and maintenance later on and it holds everything together. Having a meal plan helps you manage plateaus while keeping you motivated. In the long run you’ve studied for your new healthy lifestyle and for your new figure. It makes it easier to maintain your weight loss diet when you have done the studying. So don’t skip this step, you’re studying for the most important test of your life… your health.

Meal Plan

By making a meal plan to lose weight, you are setting yourself up for weight loss success. Have you ever become extra motivated to exercise after a purchase of a new yoga mat, or running shoes? Making a meal plan is motivational in the same way.

If you sit down and take the time to plan out your meals you are more likely to stick to it, because you took the time to do it. You’ll find it’s easier to stay on plan knowing you have a yummy meal coming up later today, and you’ll be less likely to splurge knowing you have a plan to follow.

How Many Calories Should I Plan to Eat?

Since we are talking about setting a meal plan, we need to talk about how many calories you should plan to eat. If your goal is to lose weight, all you need to know is your goal weight. The equation is easy; add a zero to the end of your goal weight to find your daily calorie goal. Just be sure not to go under 1200 calories per day as this will send your metabolism into preservation mode, which may cause your body to hold onto weight instead of releasing it.

Say your goal weight is 135 pounds, your daily calorie intake should be 1350 calories.

Don’t fret if this seems difficult, below is an example of a super filling 1200 Calorie Diet Plan, just add on snacks to increase your calories.

Step #3: Move your body more.

Weight loss is 70% what you eat and 30% exercise. Many people often think exercise is more important in weight loss and they disregard the healthy diet part. That is why Step #3 is to move more. You don’t have to train for a marathon to lose weight, however exercise will speed up the process and, perhaps more importantly, tone your body.

Many people ask me what to do about extra skin, or loose skin, after weight loss and the answer is always “that’s what exercise is for.” If all you can do is a 20 minute yoga video after the kids go down for their nap, or a walk with the dog after work, find a way to make the most of it. And whenever possible increase the time you exercise, if even by 5 minutes.

How to Lose Weight Without Exercise

So what happens when you can’t exercise? There are many people with health and physical difficulties who can’t exercise in the traditional way. For those people, I assure you that you can still lose weight. Like I said above, weight loss is 70% what you eat and 30% exercise, so if you can’t exercise you have to be spot on with your diet plan to lose weight.

You also have to do your best to move your body more. That can mean taking the stairs instead of the elevator or even working extra hard at physical therapy. Do as much as you can, follow the other 3 steps and you will see the weight melt off.

Step #4: Drink a gallon of water a day.

Water is key to losing weight. Besides tasting great, studies have proven that drinking water naturally boosts your metabolism along with many additional water health benefits. It fills you up, flushes your system and naturally increases metabolism.

How Much Water Should I Drink to Lose Weight

At 1st N Weight Loss, we recommend you try to drink a gallon of water (3 ¾ liters) a day for weight loss. A gallon of water may seem like a lot, but it’s a good weight loss goal to strive for each day. By having 40 ounces of water in the morning, noon and night you will stay full and hydrated. The large amount of water helps increase your metabolism and flush your system, it’s a great aid to weight loss and an easy step that almost anyone can achieve. 

If you can’t get to a gallon, that’s OK. Start slow with 60 ounces per day and increase by an extra 10 ounces each day until you are at a full gallon. Here are some tips to help you drink more water.

Women And Exercise

Dwight, 2000

In addition to stretching the muscles involved in cardiovascular exercise, you need to stretch each specific muscle you train in a fitness program. When you stretch your muscles it helps to provide better physical performance, prevents injuries, and can help to improve your posture.When muscles are stretched, the elasticity in them improves which will help to increase your range of motion and improve the quality of your movements.

Never stretch a cold muscle; meaning you should always make sure your muscles are warm before stretching. It's usually better to do a more extensive stretch at the very end of your fitness program, but light stretching between exercises is fine. Stretching doesn't take a long time, and it shouldn't, but you do benefit tremendously from it. Stretch only after the muscle has been properly warmed-up. Again, the best time for a complete stretch is when your exercise session has been completed. By the time you have finished your specific weight lifting program, which will be about 35 - 45 minutes in length, your muscles will have warmed up as much as they can possibly get.

Remember any fitness program must always include a warm-up and proper stretching for maximum effectiveness and to prevent injury.When you do this you will indeed experience the terrific benefits a good weight training program will give you.

Exercise Selection:

For you to succeed in your over-all fitness plan you need to select at least one exercise for each major muscle group in your body. This will help to promote well-balanced muscle development.

Another important part of your over-all fitness plan is the order your exercises are performed. When doing a range of weightlifting exercises, it's better to start with the larger muscle groups then perform exercises for the smaller muscle groups. Performing your fitness program in this manner will allow you to be exercising at your best during the most demanding exercises when fatigue levels are the lowest and you feel fresh.

Another important area of exercise selection is the total number of sets per exercise and total number of sets per exercise session. A "set" as it relates to weight lifting is the number of successive repetitions of a single exercise performed in succession without stopping. Now the number of sets per exercise and per exercise session is really going to depend on exactly what your goals are. Always treat your very first set for each muscle group as a warm-up, as was discussed in the warm-up section above. Then the rest of your sets will be determined by whether or not you are using a beginner, intermediate, or advanced level fitness program and what your particular goals are.

Regardless of the number of sets performed, all sets and repetitions have to be done with proper exercise form and under complete control.

Exercise Form Or Technique

One thing that always seems to be missing in most fitness programs, and the most common and critical training mistake is exercise form or "technique." Too much weight usually results in poor form, which decreases your ability to get results and also increases the risk of injury.

Examples of poor form or technique include, but aren't limited too…

• Bouncing the bar off your chest when performing a chest press;
• Using your hips for momentum and over extending your back to initiate the bicep curls;
• Arching your back or bending backwards when performing a shoulder press during the resistance portion of your fitness session;
• Using momentum in any exercise;
• And training at a fast tempo.

Be aware of these types of mistakes and remove them.

Fitness Basics

Basic Fitness Principles

With the huge amount of information on different training methods out there, there is no consensus on which is the right way to go. Understanding the basic principles of training will help to understand the differences you will find among training programs.

Basic Principles

There are two simple acronyms for remembering the main principles of an effective training program.

SPORT

• Specificity - sport and individual needs
• Progression - start at your level and gradually increase
• Overload - work harder than normal
• Reversibly - train regularly
• Tedium - keep it interesting

FITT

• Frequency - how often
• Intensity - how hard
• Time - how long
• Type - what methods of training

Putting it into practice

Just about any training program will work to improve your fitness to some extent. If you perform a training program in which there is an increased load placed on the body, the body will adapt to the higher load, and you will be become stronger, faster and fitter. However, a program tailored specifically for you and your needs can maximize and accelerate the benefits to your health and fitness.

How To Workout At Home For Free

If you are like me, then you will probably know that using free weights and machines is the fastest and most efficient way there is to improve your metabolism and strength but for many reasons these may not be convenient or readily accessible to you.

You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.

As with any exercise, whether you are using your own body weight, machines or free weights, if the resistance doesn't increase, your muscles won't be worked to their maximum capacity and the stimulus these fibers need to grow will be missing.

Exercises done correctly will build the lean muscle and increase your metabolism in the same way as performing exercises at a gymnasium, but without the time constraints and associated costs.

These exercises can be easily done in a bedroom, hotel room, a park, school yard, ceiling rafters in a garage or in a doorway and all you have to do is use your imagination. There will always be a way to add more resistance to your workouts.

Please remember: It doesn't matter where you are working out — at home, a hotel, or a park — always warm up properly before beginning your session, and cool down and stretch when you are finished.

Leg Exercises

Squats

They build muscle in the thighs, shape the buttocks and improve endurance. Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up. If you want you can use something that will give you some support, i.e. a desk, bookcase, sink etc.
Now squat down to where the tops of the thighs are parallel to the floor, hold for a second and then stand up, but don’t bounce at the bottom of the movement, use a nice fluid motion. Always exhale your breath as you stand up.

Lunges

Stand straight in correct posture; now stand with one leg forward and one leg back. Keeping your abdominal muscles tight and chest up, lower your upper body down, bending your leg (don't step out too far).
You should have about one to two feet between your feet at this stage, the further forward you step, and the more your gluteus and hamstring muscles will have to work.
Do not allow your knee to go forward beyond your toes as you come down and stop where your feel comfortable (try not to let your back come forward) then push directly back up. Do all your reps on one leg then switch legs and do all your reps on the other leg.

Back Exercises

Chin-ups

Chin-ups are a great upper body workout, particularly targeting your biceps, deltoid and lat muscles. Use a doorway chin-up bar, ceiling rafters in a garage or grab the moulding of your door frame, position your hands with an under hand grip and hang down stretching the lats, slowly raise your body until your chin reaches the bar level.


Pause a moment before slowly lowering yourself back to the starting position. Don’t swing or use momentum to get your body to the top, just use the target muscles. Doorway chinning bars remove from the doorway when you are not using them and can be put up and taken down in seconds.

Bent Over Row

Take up a position with your right hand and right knee braced on a sturdy bed or some other flat surface that will provide a good support. Now pick up a dumbbell or something heavy that you can hold onto with your left hand.


Visualize your arms as hooks and slowly bring the dumbbell or object up to the side of your chest, keeping your back straight, then lower the weight back down to arms length, no lower, on extremes, safe form only please. Concentrate on your back muscles. Reverse the whole procedure and do the exercise now with your right arm.

Chest Exercises

Push-Up

The push up is used for building chest, shoulders and arms. Lie face down on the floor with your hands about shoulder width apart and keeping your palms turned slightly inward. Now push-up until your arms are straight, lower and repeat for repetitions.

To make it more difficult elevate your feet. Try placing the toes of your feet on a stable, elevated surface such as a bench, chair or a stair. Straightening your body, position your hands on the floor at shoulder width, lower your body until your chest touches the floor at the bottom, and then return to the starting position in a nice fluid motion.

Dips

This exercise can be done between two sturdy chairs or other surfaces that provide stability. The dip is another great upper body exercise. It’s a compound movement as well and involves working all the muscles that the push up works.

Keep your head up and body as vertical as possible. For the beginning of the movement, start at the top (arms fully extended) and lower yourself until your upper arms are parallel to the seat of the chairs, hold and then push up to the top of the movement until your arms are fully extended again. Keep looking straight ahead and don’t bounce at the bottom of the movement.

Adding Weight

Although the simple weight of your own body is enough resistance to provide an effective workout we need progressive overload (added resistance) to become stronger.

So all we need to do is add some weight wherever we can find some. Because there are no metal plates and fancy machines to use it doesn’t matter because the body doesn’t care where it is as long as it's receiving resistance of some kind.

You can use heavy books clasped in your hands. You can buy some cheap weighted dumbbells or ankle weights. A weighted vest will also allow you to add resistance for both chin-ups and push-ups.

Try to buy one that will let you remove and add weight as you see fit. Also a backpack filled with books can be perfect for most of the exercises and is a cheap alternative.

How about a couple of buckets and fill them with a certain level of water? As you get stronger fill them with more water. This is perfect because depending on the exercise, all you need to do is to increase or decrease the amount of water in the buckets for the required amount of resistance.

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