Originally Answered: How can I lose weight in 3 months?
When you are losing weight, you should exercise and diet together.
If you exercise without dieting, you will get bigger appetite, which
will lead to increase of weight, or muscle grow
underneath the fat layer, and make you bulkier. If you diet without
exercising, you will become flabby and will have excess skin. For
diet, go wheat free. No pasta, pizza, bread and so on. And no food
after 7 p.m. People achieve marvellous results with it. Depending on
your initial weight, you can drop upwards from 20 pounds a month. If
you don't eat wheat then you don't eat all those sticky, fatty goey
cakes, you don't eat junk food, and you don't eat biscuits. But your
diet is still balanced. It costs nothing, and you do not have to
calculate points or to buy special meals or plans. For exercising,
start with walking, and then switch to running/jogging. Running is the
most efficient and calorie-burn exercise ever. If you are overweight a
lot, walk first or you may have health complications (heart attack,
disjointed bones and so on). Weight lifting is a good means to target
your problem areas for men and women. It's not necessarily to become a
bodybuilder or even join a gym - a couple of dumbbells will help you
to target your problem areas (stomach, butt, legs, arms, chest).
Weights for improving your strength and fitness can be made out of
many common household items. Milk jugs, canned goods, and assorted
everyday objects can help you stay in shape. Save your money and keep
fit all at once - here's how.
Step 1 Make a cheap kettlebell using a milk or juice jug. Fill a
clean, plastic gallon jug or 2 liter bottle (the kind with a handle)
with water. Now it is ready for use it as a kettlebell or an arm
Step 2 Use canned goods that fit in your hands as simple hand
weights. Use large canned goods as heavier weights or kettle balls.
Step 3 Fill a clean sock with pebbles or dry beans. Sew or glue the
open end closed. Then sew the ends together (or attach with Velcro)
and use as a wrist weight.
Step 4 Use packets of rice or beans for mini-weights. No need to do
anything else than use them for bicep curls and other small
Step 5 If you're really looking to get a workout, try filling a
5-gallon bucket with anything that suits you, from sand to rocks or
even water. Use it to do curls or attatch two of them to a bar or
board and use as a bench press.
Step 6 Another technique for home made kettlebells is to wrap a rope
around the handle of a dumbbell. The thicker the rope, the more this
will work your grip. . Grab both ends of the rope so the dumbbell
hangs below your hand. Now you can do swings and presses and have the
displaced weigth effect of kettlebells. When you need to adjust the
weight, simply use a different size dumbbell.
•Alternate the muscle groups you work. For example, focus on arms one
day and legs the next.
•Consult with friends and family whom you know to regularly have a
workout routine so as to get advice.
•Do workouts with friends and family to make it enjoyable, or in a
setting where you feel comfortable, and nothing around you is fragile.
•Think of your exercise time as a practice session and not as a
workout, so as to be relaxed and happy to start again everyday.
•Stop if it hurts.but not if it burns when its burning that means its
building muscle.but if it hurts in your joints and/or bones quit
immediately and contact your doctor for advice
•Always consult with a doctor or qualified health professional before
beginning an exercise program.
•Be careful with your homemade kettlebell; if your wrist hurts after
(or during) your workout, stop using it and buy a kettlebell.
•If using a homemade barbell as described or otherwise, make sure to
employ spotters as appropriate to ensure your safety. This is
especially important in the bench press, where muscular failure could
result in a crushed larynx or worse.
Things You'll Need
•Empty milk or juice jugs
•Canned goods of various sizes
•A scale to weigh items (or guess roughly by balancing in each hand)
•Old clean socks without holes
•5-gallon buckets(usually from dishwasher detergents)
•Beans or pebbles
•Packets of rice or beans