How to Lose Weight and Inches quickly

I had searched for years and studied everything from nutrition to being a fitness instructor. In this I can show you how starting out at 20 minutes a day 6 days a week can dramatically change your body.

Difficulty: Moderate

Instructions

Things You'll Need:

• will power
• comfortable clothes
• music
• measuring tape used for clothing

1. We all know you need to drink 8 full 8oz glasses of water a day. Just like we all know to eat a balanced meal. Ok but did you know that if you try to go on a diet that is unrealistic no matter how hard you try you cannot stick with it forever. It's better to have a balanced lifestyle than to go on a diet. And if your body is use to high sugar doses during the day than you will likely slip back into it. I have consulted with many Doctors and they all say the same things. Your body can go into sugar shock if you take away everything at once. Instead start slowly by replacing high fat and high sugary substances with these snack packs out here. They will help give you a good start, then slowly week by week replace those with fruit and vegetables. It's hard to exercise and keep up with your lifestyle change when you change your body and send it into a fit. Think, how likely are you going to stick to something that makes you sick to begin with.

2. Now for the hard part. Of course we all know exercise is the key to helping our bodies lose weight and get fit. But allot do not do it because they do not see results as fast as they want and give up. What if I told you there are exercises out there that will allow you to see results in the first week, without killing yourself. The next few steps will cover these exercises and I will do my best to add pictures to help describe these exercises. But for now, you will need a measuring tape that's made for measuring the body(can be bought at local dollar store). First take measurements before starting this. Write down all measurements in a little notebook to keep track of them. A week after you started the exercises you will do this again, to see your results.

3. 
   side leglifts

   Now you've made it this far so here's hoping that you are willing to give me one week to show you what I'm saying to be true. Now when exercising I always plan a schedule. Monday, Wednesday, and Fridays are for these exercises and I will talk in another step about Tuesdays Thursdays And Saturdays. But they are easy to remember and start at the bottom and work your way up. So for the first exercise, stand up place feet at least 3 inches apart from one another and flex your calves by standing on your tiptoes, hold for a count of 4 and then relax, do this at least 10 times. You should feel it burning a little, do not do more than you can stand, that will only injure you. Now we will move on to the next step. Lie down in the floor(preferable on carpet or mat) Lay on your side using your hand to prop your head up, keeping you feet flat raise you leg off the other one by at least 5 to 6 inches. When lowering your leg do not lower it completely (you don't want to allow your knees to touch) keep it held up and repeat leg lifts at least 10 times if possible. See photo for more detail. And repeat with other side.

4. 
   inner thigh lift

   Now for the inner thigh exercises. Please see photo to show how to lay properly, then I will explain were to go from there. Now once you have the position right. You will raise the straight leg off the floor (don't be alarmed if your not able to raise it more than an inch believe it or not that inch will make a difference) Lower your leg and repeat process at least 10 times. Then repeat with other leg. Once you have done this exercise, it will time to move on to the buttocks, turn over and lie flat on your stomach. Raise one leg 4-5 inch off the floor keeping it straight and lower it but do not touch the floor with your toes, repeat this for 10 times and then repeat with other leg. While you are in this position you will work your back muscles by raising your head and shoulders up using your back muscle only hold for a count of 4 and then relax and repeat 10 times.

5. 
   lower stomach crunch

   Now it's time to turn over and work the stomach muscles. Lying flat on your back with hands place under you (see photo) raise legs, now some of you may even cross your legs or even start with your legs straightened. But please see photo for details. Once in the right position you will raise and lower your legs at least 10 times if able. You can increase as you go along each week. This will tighten your lower abs.

6. 

   Please remain lying flat, lol. I have included a picture for your upper abs as well showing the proper positioning. Of course don't expect to go up as far as this image when your starting out, it takes time. Also if you do not want to place your hands behind your head you don't have to, they can be placed on your stomach or your chest either one. Now for the next step you lay on your back, hmmm we already got that huh? Lay your arms out from you like you were going to hug someone, raise them up flexing the chest muscles as doing so and repeat 10 times. Alternating arms going from sides to above your head. As for your arm muscles did you know flexing them holding for count of 4 and relaxing will start you out on the right road and get you prepared later for smaller weights without injury. Also you can tighten the neck muscles by flex the neck causing it to pull your head forward. Doing this 10 times for each exercise.

7. Now for Tuesday, Thursday, and Saturday. Everyone needs a good cardio. But I'm not talking aerobics. I'm talking dancing, if you got kids grab them up and dance for at least 20 minutes. And slow dancing doesn't count sorry. Kick it up, salsa, chacha. Just pretend your the sexiest person out there and let loose. I've seen people lose 5-10 pounds dancing the weight off in days. But you want the muscles underneath to look good when that weight comes off then you gots to exercise.

Tips & Warnings

• Play music and have fun with it.
• Keep water near you to drink and cool down when needed.
• Please seek advice from a medical professional before starting any exercise program

[dria4ever]

on 7/9/2008 Love this! Thanks! Great article!

[amylaine]

on 4/28/2008 Great article.

[faistrop]

on 3/18/2008 I love this program, I never knew that the old exercises really worked that well. I lost 3 inches in a week!!!! Thanks.