How to Lose Weight Fast for Free

Want to lose weight for free? Want to burn fat fast without spending any money? The truth is you don't need to buy expensive pieces of exercise equipment, big home gyms, gimmicky fitness gadgets, specially-formulated "diet" foods, or high-priced "fat burning" diet pills/appetite suppressants/etc. You don't even need to purchase a membership to a fancy gym.

Really, if you're on a budget, you should only spend your dollars on high-quality food. And even that can be found cheap, if you know what to look for. Here are 3 tips to help you lose weight fast and for free...

1. Use your bodyweight.

Your own bodyweight provides you with all the resistance you need to burn fat, build muscle, and create a fit body fast. Some of the world's best exercises are bodyweight exercises. Pushups, pullups, inverted rows, squats, lunges, hanging leg raises, crunches, and burpees are just a few examples of the thousands of effective bodyweight movements that not only burn fat and build muscle, but also develop the functional strength that will help you in everyday life.

2. Sprint and jump.

Sprinting and jumping rope are two of the most-effective forms of fat-burning cardio around. In fact, one of the most effective forms of high intensity interval training (HIIT) is short wind sprints with 30-60 second active rest periods. Jumping rope burns more calories than almost all other forms of aerobic exercise while also developing speed, agility, balance, and coordination. If you don't already have a jump rope, you can buy a quality "speed" rope for around $5 at almost any sporting goods store.

3. Eat quality calories.

If you want to know which is the best diet for losing weight fast, here it is: eat lots of lean protein and vegetables, some healthy fats, and small amounts of fruit and starchy carbs. Forget about the latest fad diet... this is what really works. The best part is that many quality "weight loss" foods can also be bought cheaply. Eggs, nuts, seeds, apples, and oatmeal are just a few examples of high-quality, nutrient-dense, healthy foods that are cheap but delicious.

So now you know how to lose weight fast and for free... or at least for a very small amount of money. The next time someone tells you that you need to spend a bunch of money on some weight loss program or exercise machine, tell them the truth: they're full of it!

Tags: lose weight for free, free weight loss, lose weight fast, bodyweight training, HIIT, healthy food, burn fat

Lose Pounds Fast: The REAL Simple Method

1. Do a 1-day lemon water/fruit fast.

Detoxify your body, boost your energy, jumpstart your metabolism, and lose a pound or two (mostly from "water" weight) by consuming nothing but lemon water and organic fruit for 1 whole day, or 24 hours. Lemon water is simply pure water with fresh lemon (or lime) juice squeezed into it. Drink LOTS of the stuff. Add the natural sweetener stevia if you want, but no sugar or artificial sweeteners! Also, during the 24 hour period eat as much fresh, raw, organic fruit as you want.

2. Eat a protein + plant diet.

If you want to lose pounds fast, the best diet is one based on lean proteins and natural plant foods (e.g. veggies, raw fruits, nuts, seeds, beans, legumes, etc.). Avoid ALL processed foods... including anything containing refined sugars, flours, or fats. Also avoid grains (breads, cereals, pastas, etc.) and most starchy carbs, including potatoes, rice, etc. Make sure to get some healthy fats from fish, olive oil, coconut oil, nut butters, avocado, etc.

3. Do short, intense exercise sessions often.

Performing short, intense workouts often is the best way to exercise to lose pounds fast. An example of a great fat-burning, metabolism-boosting, body-transforming workout is:

- 5 min light warmup (break a sweat!)
- 15 min full-body strength training with moderate weights or just your own bodyweight
- 10 min high intensity interval training (HIIT) cardio

For the strength training, focus on compound exercises that work multiple muscle groups: pushups, pullups, row, squats, lunges, etc. For the cardio choose anything that allows you to do short high-intensity bursts of activity followed by brief periods of "active" recovery. A simple example is rounds of 10 second sprints followed by 30 seconds of light jogging or fast walking, done repeatedly for 7-10 minutes.


That's it. Do all the above on a regular basis (only fast a couple times a month) and you will lose 5, 10, 20, or more pounds very fast. Simple and it works incredibly well. Give it a try!

Tags: lose pounds fast, diet, exercise, workout, fasting

Speed Up Your Metabolism and Get Rid of Ugly Belly Fat Fast

Want to lose your ugly belly fat and create a leaner, fitter, and sexier body fast? The key is to speed up your metabolism so that your body burns more calories and more fat in less time.

Here are a few proven ways to boost your metabolism and reduce abdominal fat quickly:

1. Try a "fruit and nut" diet. For a few days -- up to 10 -- try eating nothing but raw fruits, nuts, and seeds. These natural fiber-packed, nutrient-rich whole foods contain almost everything you need to enjoy great health and a strong metabolism.

The high-fiber content, along with the large amount of "good" fat found in the nuts and seeds, while give the metabolism a nice natural boost. The best part is that you can eat pretty much all you want so there's no reason to let yourself get hungry.

While on this diet you may want to take a good multivitamin and a quality omega-3 fat supplement to cover your nutritional bases. By the way, the fruit and nut diet will also help to protect you from several diseases, including heart disease!

2. Eat protein-rich meals and snack frequently. One of the easiest and most effective ways to speed up the metabolism is to eat a small protein-rich meal or snack every 2-3 hours, throughout the day. The digestion process uses a lot of energy, so eating frequently is a relatively easy way to boost the metabolism thoroughly while also keeping yourself from getting hungry.

Protein is important because it requires the most energy to digest. It also helps to stabilize blood sugar and insulin levels... very important when trying to lose belly fat!

3. Do intense strength + cardio workouts. Regular, intense exercise is one of the best ways to increase the body's metabolism naturally. Strength training helps to build and maintain the lean muscle tissue that burns calories even when you're at rest. Intense strength training can also create hormonal changes in the body that skyrocket the metabolism and keep it boosted for about 35 hours after working out.

Cardio is important for burning off that stubborn excess belly fat. Short, intense bouts of cardio -- such as HIIT-style workouts -- are a great way to burn tons of calories, speed up the metabolism, and force the body to burn fat both during and after the workout.

4. Drink green tea before workouts. There is quite a bit of evidence showing that certain natural compounds found in green tea help to burn belly fat faster. You should consider drinking 2-3 cups of strong green tea about half an hour before working out. You may also want to consume some natural caffeine, since it's been shown that caffeine helps to free up stored fats so the body can use them for energy during intense exercise.

Related:

14 Ways to Speed Up Your Metabolism

Tags: speed up metabolism, lose belly fat, burn fat fast

The Best Way to Lose Belly Fat Fast

The absolute best way to lose your belly fat fast is to use a combination of clean "paleo" dieting and higher-intensity workouts that combine both strength training and cardio exercise. Follow these guidelines and you'll get rid of your stubborn abdominal fat quickly...

1. Eat a diet based around lean protein and fish, fresh veggies, raw fruits, nuts, seeds, beans/legumes, and good fats from olive oil, nut butters, avocado, etc. This is a form of modified paleo diet and it's a very healthy way to get rid of body fat fast.

2. Drink at least a gallon of water per day to help control hunger, boost energy and metabolism, and help to mobilize stored body fat.

3. Cut out all refined sugars, flours, and "junk" foods. Also avoid alcohol.

4. Perform short, moderate-intensity strength/weight training workouts based around compound, multi-joint movements such as squats, pushups, lunges, pullups, barbell rows, shoulder presses, leg raises, etc.

5. Perform moderate-intensity aerobic sessions 2-4 times per week, done after your strength workouts -- when glycogen levels are low -- to ensure your body uses its fat stores for energy.

6. Twice a week perform high-intensity interval training (HIIT) cardio exercise to stimulate the metabolism and force positive hormonal changes in the body that lead to faster fat loss and increased lean muscle protection.

7. Consider using these supplements:

- Whey protein
- Omega 3 fats
- A good fat-burning supplement with green tea extract and natural caffeine from guarana or kola nut


That's it... the best way to lose belly fat fast and in a healthy manner. Give it a shot for a few weeks and watch your ugly ab fat disappear!


Related:

Lifehack.org: How To Lose Belly Fat

Tags: best way to lose belly fat, lose fat, fat loss tips, diet, exercise, paleo diet, abdominal fat, HIIT

How to Lose 20 Pounds of Fat in a Month (or Less)

Want to lose 20 pounds of body fat in a month or less? It's really not that hard to do. Here are the basic steps:

1. Avoid all "white" foods and processed carbs. These include all refined sugars and flours as well as white potatoes, white rice, etc.

2. Eat healthy meals and snacks several times per day. Your diet should be based around lean proteins (meats, fish, eggs, etc.), vegetables, beans/legumes, and good fats from nuts/seeds, olive oil, etc. Eat 4-6 times per day and be sure to include protein in every meal.

3. Drink only water and other calorie-free beverages, such as teas, diet sodas, etc.

4. Have one cheat day per week. Eat pretty much whatever you want on this day. This will help to stave off the boredom of dieting as well as throw a curveball at your metabolism, keeping it from slowing down.

5. Exercise 2-5 time per week. Do both strength training and cardio exercise to burn fat and build -- or at least maintain -- important muscle tissue (and a healthy metabolism!).

Learn more:

How to Lose 20 Pounds of Fat in 30 Days

How to Lose 5 Pounds in Five Days

Need to lose 5 pounds fast... but in a healthy way? With the right amount of focus and effort, you can lose up to 5 lbs in just 5 days. You'll need to be "perfect" in terms of diet and exercise but it is possible.

Here are 5 tips to help you lose 5 pounds in just five days...

1. Do a 1 or 2 day lemon/lime water fast.

For one or two days drink nothing but pure water with fresh lemon or lime juice squeezed into it. This is an amazingly refreshing and simple way to detoxify your body and jump-start your metabolism for fast weight loss. It will also be good for 1 or 2 pounds of "easy" weight loss.


2. Eat a plant and protein diet. After your lemon/lime water fast, eat nothing but "plants and protein"... in other words, plant foods and lean proteins, such as lean meat. Almost all of your calories should come from unprocessed whole foods: raw and lightly cooked veggies, lean meats or other lean proteins, raw nuts and seeds, fish, avocado, olive oil, coconut oil, etc.

One or two pieces of raw fruit should be eaten daily as well. A daily whey protein shake is a good idea too! Avoid grain, potatoes, and other starchy carbs during this time.


3. Drink a gallon or more of water per day. This will flush and cleanse your body while helping to reduce "water weight" at the same time. It will also keep your metabolism and energy levels high.


4. Do a couple full-body "combo" workouts. Do workouts consisting of both full-body strength training and high intensity cardio exercise. This will help to crank up your metabolism, burn lots of calories and body fat, and tone your muscles so you look better.


5. Take the right supplements. Certain supplements can help you lose weight faster. When you only have 5 days to lose 5 pounds they can certainly come in handy. Some of the best options are: whey protein, omega 3 fats, multivitamins, green tea extract, and natural caffeine from guarana or kola nut.


Want to share a tip or comment about losing 5 pounds in less than a week? Leave it below...

Tags: lose 5 pounds, lose weight fast

Summer Is a Great Time to Lose Weight!

Now that summer is here it's a great time for anyone looking to lose body fat in a fast and healthy way. When the weather warms up and the days get longer -- and bikini season beckons -- it's easier to get energized to workout and eat healthy foods.

Here are 7 practical tips you can use to lose several pounds quickly this summer:

1. Eat more high-protein and delicious grilled lean meats.

2. Eat more fresh, crisp salads loaded with raw veggies (especially summer tomatoes, onions, etc.) and topped with light and healthy vinaigrette dressings.

3. Eat tons of fresh and juicy summer fruits.

4. Cut out all the high-calorie and/or highly processed "comfort foods" you snacked on all winter.

5. Go swimming as often as you can and/or do some invigorating "pool" training (basically, workouts done in a pool).

6. Play your favorite sports outdoors.

7. Go hiking and/or camping for a great fat-burning summer workout.


Related:

Great Summer Workouts

The Basics of Losing Body Fat and Getting Fit Fast

Want to lose your ugly body fat and create a fit, functional, and great-looking body? Then simply do the following things on a regular basis...

1. Consume plenty of protein, veggies, fruits, nuts/seeds, beans/legumes, and healthy fats (e.g. avocado and fish oil).

2. Eat little or no refined/processed foods.

3. Drink lots of water and unsweetened (or at least sugar-free) tea.

4. Do full-body workouts that involve multi-joint compound movements (e.g. pushups and lunges) with high-intensity cardiovascular exercise (e.g. sprint intervals).

5. Exercise 3 to 6 times per week, depending on your goals and personal fitness level.

6. Use supplement "shortcuts" to support healthy weight loss, such as whey protein, multi-vitamins, and omega-3 fatty acids (fish oil capsules).

7. Constantly switch things up to keep your body from adapting... and have fun!



Related links:

Weight Loss Basics: Foundations of Fat Loss

Tags: lose fat fast, fat loss basics, fat loss tips, healthy weight loss, exercise, diet

7 Simple Tips for Fast and Healthy Weight Loss Success

Want a fitter, better-looking body fast? Give these 7 proven fat loss techniques a try...

1. Eat more often. In order to keep your metabolism "stoked" and burning body fat you should try to eat 5-6 times per day. Consume a small, healthy meal or snack every 2 to 3 hours.

2. Drink more water. When healthy, fast weight loss is your goal, you should try to drink at least a gallon of water per day. This can be in the form of plain water, seltzer with lime juice for flavor, sugar-free tea, etc. Green tea is an especially powerful metabolism-booster that you may want to consume more of.

3. Eat more protein. Protein-rich foods help to boost the metabolism more than any other type of food. It also helps your body build more muscle tissue, which also speeds up your metabolism. Eat more protein and you'll burn fat faster.

4. Build some muscle. Muscle tissue is your body's fat-burning furnace. The more muscle you have, the more calories you'll burn... even when you're not doing anything but sitting on the couch! Lift weights or use bodyweight exercises (pushups, pullups, etc.) to build muscle and create a strong, more "toned" body.

5. Cut the white calories. White calories come mainly from refined sugar and processed flours. Some experts also consider white potatoes and white rice to be in this group. In general, the less "white" food you eat the faster you'll lose weight and the healthier you'll be!

6. Eat more fiber. High-fiber foods are vital for a healthy weight loss program. Fiber helps to keep you feeling full so that you can eat fewer calories... a "must do" if you want to lose weight. Fiber also helps to keep your digestive track, your heart, and pretty much your entire body healthy. The best high-fiber food options are vegetables, fruits, beans, and whole-grain breads, cereals, etc.

7. Do high intensity cardio exercise. Working out for shorter periods of time, but at a higher intensity level, is a proven way to burn more fat and lose weight more quickly. One powerful method is called high-intensity interval training... aka HIIT. You should definitely consider giving this technique a try if you want to lose more fat in a healthy way!

Tags: lose weight fast, healthy weight loss, weight loss tips, diet, exercise, HIIT