Lose weight fast without equipment with these 10 Tips

exercise workouts without equipment
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Caution: the tips outlined within this blog post will help you to lose weight almost overnight, always be sure to consult with your physician or doctor before embarking upon any drastic lifestyle change or workout routine.

Now we have that out of the way, let’s jump right in.

Many millions of people all around the world are seeking to lose weight faster than ever before to prevent the risk of some common diseases such as diabetes, high blood pressure, high cholesterol, etc. According to cdc.gov, more than one-third (34.9% or 78.6 million) of U.S. adults are obese. While there are many ways to go about losing weight, there are many obstacles such as time and money which prevent most people from achieving their health and fitness goals. If you find yourself within this category; keep reading to learn how you may lose weight easily in the comfort of your home at your discretion with little to no time.

  • Health and Fitness Mindset

Firstly, if you are prepared to lose weight fast you must first have the right mindset towards weight loss. Whenever most people think about weight loss; boring exercises, expensive gym memberships and long hours of working out to achieve little to no results come to mind. This idea centered on weight loss prevents most people from ever taking action to lose weight. Some people are so scared by the thought, they are afraid to walk by a gym or fitness center.

Begin by changing your thoughts towards weight loss and you will see amazing results. The road will not be easy like a bed of roses but committing yourself wholeheartedly will put you in the right mindset to achieve your weight loss results.

  • Set achievable weight loss goals

Before you embark upon your weight loss journey you should set the goals you wish to achieve to help you work towards and check upon your improvements from time to time. Write your weight loss goals down in your diary, book, or paper that is easily accessible. Set exactly how much weight you wish to lose per day or week and set realistic goals you’ll be able to achieve. Check daily or weekly upon your goals to see if you are achieving your results. This will determine if you should keep in moderate or increase the intensity of your weight loss program.

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  • Visualize Your Dream Body

Take 2-5 minutes or more per day to visualize yourself in the body you wish to achieve. Picture yourself in a sexy bikini walking by the pool or on the beach. Your mind is an open canvas to create the body you wish to achieve, use it wisely. While visualizing may be hard for some or to some people ineffective; looking up to a role model will help you. Search for a role model or someone with the body that you wish to achieve and paint the picture within your mind of you in that body.

 If you can’t find a role model, no worries.

I’ll be your role model. Set a clear picture within your mind of your role model and try picturing yourself in that body or better. Visualizing your dream body from time to time will bring you closer to achieving the body of your dreams.


  • Cardio Training

Cardio workouts are very effective exercises that can be done at home to help you lose weight fast. Cardio increases your heart rate and forces the increase of blood and oxygen throughout the body while stimulating your overall muscle to give that tone look. Unlike many other exercises, cardio does not target specific muscle groups but your overall well-being. Performing cardio exercises will help you burn down your belly fat, reduce body weight, enhance heart health, and reduce the risk of most heart-related diseases. If you wish to get optimum results from your cardio program, aim to alternate between all-out intense intervals with rest intervals, while performing six to ten repeats per session.

Cardio is an inexpensive way to lose weight and does not require a treadmill or any expensive machinery. There are many cardio workouts that can be done at home including:

  • stair running,

  • skipping, or

  • running inside/outdoors

  • Jumping jacks

  • Burpee

Performing these effective cardio workouts will burn off your body fat for hours after you’ve completed them and increase your metabolic rate.

  • Strength Training

Full body strength training has been proven to reduce overall body fat while building muscles which then feed on those fats.  Research has shown that one pound of body muscle is capable of burning between 10-50 calories daily. Strength training workouts are very effective because you burn off a lot more calories per session than any ab workout would.

A set of adjustable dumbbells will work incredibly well for strengthening but if not, use bodyweight exercises such as squats, lunges, pull-ups, push-ups, lying leg raises, and planks.

Perform as many reps as you can in a minute and then move from one exercise directly into the next.  Continue on until you’ve completed each exercise three to four times to finish off the workout.

  • Drink green tea and other healthy weight-loss teas

Scientific research and many expert reviews have proven that Green tea has many health benefits including enhanced weight loss. The EGCG or epigallocatechin gallate is the secret source to Green Tea’s many health benefits such as lowered blood pressure and sugar likewise fast weight loss. There are many forms of Green tea available on the market including:

  • Green Tea supplements,

  • Green tea bags,

  • Green tea mixed with other weight loss products like (African mango, raspberry ketone, Green coffee, or Acai berry for extra fat-burning strength.


Not all green tea is created equal; review our green tea complete overview to find the best Green tea product for you.

  • The home workout Fitness program

If you are like some people who lack the motivation to exercise but have fun eating donuts on the couch watching television then a fitness program is perfect for you.

While this may not be the case for everyone, some of us need a little push of inspiration to keep up exercising and being healthy and fit. Beachbody.com, one of our official partners is the best source for online fitness programs which can be done in the comfort of your home or anywhere around the world through online streaming.


These fitness programs must be the best thing since sliced bread.

Get the motivation and inspiration you need from fitness celebrities and experts like Seant Fitness, Autumn Calabrese, Chalene Johnson, and many more who teach and guide you to losing weight and getting into your dream body. Beachbody fitness programs come with

  • 24/7 online support,

  • Free gifts with some purchases

  • Meeting with fitness celebrities and experts

  • Nutritional manuals

  • Workout calendars

  • Workout videos for home or on the go

  • Portion containers to prevent overheating

A fitness program will help to discipline you and get you the amazing weight loss results you truly seek.

  • Avoid processed foods and eating out regularly

Processed foods tend to be high in most unhealthy nutrients like LDL (bad cholesterol), unhealthy fats, and high in sugars or salts. Whenever eating out with family or friends, it’s best to go for a vegetable diet or avoid consuming too much food since you are unaware of the nutritional fact behind the meal may be.

If you’re a diabetic or suffering from high blood pressure, both processed food and eating out may increase the chances of your condition getting worse.

Not all the time what looks good on the outside is good on the inside.

This applies to most persons who tend to request baked foods and fast foods which tend to be high in calories. It is best to prepare your own meals so you know adequately what goes in and be able to customize your diet based on your nutritional needs.

  • Drink lots of water

Drinking water has many benefits for the body such as; detoxifying, keeping hydrated, and may help you to lose weight.  Water consumption increases the amount of calories the body burns naturally. It has been proven that drinking at least 16 ounces of water in the morning may boost your metabolism by up to 24%. Additionally, drinking water before every meal reduces your overall food intake, which prevents you from overeating or consuming too many calories.


For you to get fast amazing weight loss results from drinking water;

  • have a glass of water early in the morning; this helps cleanse the colon and kick-start the metabolism

  • Drink a glass of water before every meal

These in combination with your goals and lifestyle will help to get you great fitness results.

  • Practice a healthy Diet

The last critical and most important factor you should consider to lose weight loss fast is your diet.  If you consume more calories than you’re able to lose, you’ll either have to adjust your workouts or your diet.  This happens to be the major reason why most people gain weight fast or become obese.  Avoid deep-fried foods which tend to be high in unhealthy fats and LDL. A diet high in fresh fruits and vegetables balanced with protein, little to no carbs, and meat is most recommended to help you lose weight. If you are unable to prepare weight loss meals, subscribe to diet-direct which offers many nutritional meals, protein shakes, and other options to help you lose weight.

Protein is an essential nutrient capable of helping the body to lose weight fast.



 Proteins are available in many forms including;

  • Supplements (whey protein, Isolate)

  • Vegetables & fruits (Spinach, Kale or Broccoli or Cauliflower)

  • Nuts (Peanut/Almonds, Pistachios, Peanut butter)

One gram of lean protein per pound of body weight will replenish your muscles to help you lose weight fast.  Beware to differentiate between healthy and unhealthy fats: Healthy fats can be found in Salmon, Sardine, and Avocados whereas unhealthy fats can be found in deep fry chicken or French fries which the body tends to store for later use as energy.

Practicing a healthy daily will not only help you to lose weight fast but also make you more energized, vibrant, and healthy.


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If you follow this protocol along with your diet plan, you’ll burn off those unwanted unhealthy fats quickly and have an amazing body to show along with energy to spare.


#P.S –Once you have begun to see successful weight loss remember to keep it consistent or else those pounds of fat will find their way back into your body.   An effective appetite suppressant product such as Phen375  should be incorporated into your diet to prevent you from going over your target calorie range.  Phen375 is the best appetite suppressant on the market and is very effective for food addicts who have problems losing weight or intake more than they lose.

So there you have your plan to battle the extra pounds accumulated over the season. If you follow it properly, you will successfully lose a lot of extra body fat and be confident and ready for the beach again.

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