1.Drink More Water

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• Water can be really helpful for weight loss.water helps to remove west from the body.
• Water helps with workout (Being hydrated reduced the risk of things that can get in the way of good workout such as “muscle cramps”).
• Many health authorities recommended 8 glasses of water (2 liters) per day.
• Middle age overweight persons who drank water before each meal lost 44% more weight.
• Drinking water before breakfast reduce the amount of calories consume during the meal by 13%.

2.Don’t Drink Soda

3.Exercise Daily

4.Eat Fruits And Vegetables

5.Get Enough Sleep

6.Eat Only When Hungry

7.Control Food Portions

8.Keep Food Dairy

9.Don’t Eat And Watch TV

10.Build Muscles

1.Machine Preacher Curl

• Sit on a preacher curl machine and choose appropriate weight you want to lift.It is your starting position..
• Place the back of the upper arms on the padding and hold the handles with an underhand grip.
• Keep your upper arms on the padding and then lift the handles.
• Hold the position for 1-2 seconds.
• Lower the handles slowly back to the starting position.

2.Dumbbell Bicep Curl

• Hold a dumbbell in each hand.
• Stand with your feet and keep your legs wide.
• Let your arms hang down with your palms forward
  (Keep your wrist same as shown in Upper pic). .
• Stand straight,Pull your abdominals in.
• Bent your arms from elbow and lift upside until they are in-front of your shoulders.
• Slowly lower the dumbbells back down.

3.Dumbbell Hammer Curl

• Hold a dumbbell in each hand.
• Stand with your feet and keep your legs wide.
• Let your arms hang down (Keep your wrist same as shown in Upper pic).
• Stand straight,Pull your abdominals in.
• Bent your arms from elbow and lift upside until they are in-front of your shoulders.
• Slowly lower the dumbbells back down.
• Than Repeat.

1.Push-Ups

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1. Lay with your toes on the ground holding yourself up with your hands.
2. Lower your chest to the ground until your elbows reach a 90-degree angle.
3. Keep your head facing forward.
4. Keep your body in a flat plank and do not have your butt hanging in the air.
5. It is important to keep your body as straight as possible.
6. Doing push-up your chest should come within inches of the ground.
7. Raise yourself by pushing the ground away from you

2.Machine Chest Press

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1. Sit down on the chest press machine.
2. Adjust the seat height so that the handles are level with your mid chest.
3. Keep your back straight.
4. Lift your elbows so that your upper arms are parallel to the floor to the sides of your torso.
5. Once you bring the handles forward and extend the arms you will be at the starting position.
6. Now bring the handles back towards you.
7. Repeat for your number of amount of reps.

3.Machine Chest Fly

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1. Sit down on the chest fly machine.
2. Adjust the seat height so that the handles are level with your mid chest.
3. Keep your back straight.
4. Pull the two handles together.
5. Open your arms back to the starting position.
6. Repeat for your number of amount of reps

3.Dumbbell Chest Press

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1. Lie Down on a flat bench with arms extended your chest and hold the dumbbells.
2. Keep your legs on the floor.
3. Bend your elbows out at your sides.
4. Hold your dumbbells shown in the upper pic.
5. Your Upper arms should be parallel to the top of the bench.
6. Extend the elbows to push the dumbbells upward.
7. Squeeze the chest muscle together at the top of the movement.
8. Then slightly slow down your elbows parallel to the chest.
9. Repeat.

4.Dumbbell Chest Fly

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1. Lie Down on a flat bench with arms extended your chest and hold the dumbbells.
2. Keep your legs on the floor.
3. Bend your elbows out at your sides.
4. Hold your dumbbells shown in the upper pic.
5. Your Upper arms should be parallel to the top of the bench.
6. Extend the elbows to push the dumbbells upward.
7. Squeeze the chest muscle together at the top of the movement.
8. Then slightly slow down your elbows parallel to the chest.
9. Repeat.

Beginner Workout

• Running On Treadmill

1. To begin, step onto the treadmill and select the desired option from the menu.
2. You can select a manual setting, or you can select a program to run.
3. Then, you can enter your age and weight to estimate the amount of calories burned during exercise.  For beginners level do 5 to 7 min.
4. Start with a 2-minute warm up of easy walking on lower speed. Then increase your speed simultaneously. For Hardcore Exercises.

• Push-ups

1. Lay with your toes on the ground holding yourself up with your hands.
2. Lower your chest to the ground until your elbows reach a 90-degree angle.
3. Keep your head facing forward.
4. Keep your body in a flat plank and do not have your butt hanging in the air.
5. It is important to keep your body as straight as possible.
6. Doing push-up your chest should come within inches of the ground.
7. Raise yourself by pushing the ground away from you.

• Pull-ups

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• 

1. Use a grip on the bar with your hands slightly wider then shoulder width.
2. Hang freely under the bar. If your feet can still touch the ground cross them behind you.
3. Tighten your core to prevent your body from swinging.
4. Then pull your chest up toward the bar.
5. Pause for a moment at the top with your chin over the bar and then slowly down.

• Squats

1. Stand with your feet
2. Drag your hands straight and hold it.
3. Bend your knees while keeping your upper body as straight as possible.
4. Lower yourself as far as you can without leaning your upper body more than a few inches forward.
5. But don’t allow your knees to go too far forward.
6. Not to lock your knees when u reach a standing position.
7. Then repeat the movement.

• Bicep Curl

1. Stand up straight with a dumbbell in both hands at arm’s length.
2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
3. lock your shoulders and upper arms.
4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5. Hold the position for few seconds.
6. Then slowly begin o lower the dumbbells back to the starting position.
7. Repeat the movement.

• Tricep Push-down

1. Attach a rope attachment to a high pulley end.
2. Standing upright with the torso straight.
3. Bring the upper arms close to you body.
4. The forearms should be pointing up towards the pulley.
5. Using the triceps bring the rope down as you bring each side of the rope to the side of your thighs.
6. The arms are fully extended and perpendicular to the floor.
7. The upper arms should always remain stationary next to your torso and only the forearms should move.
8. After holding for a second, bring the rope slowly up to the starting point.

• Shoulder Press Machine

1. Sit down on the shoulder press machine and select the appropriate weight.
2. Grab handle with both hands side by side.
3. Keep your back straight, elbow bent and inline with your torso.
4. Now lift the handles as you extend the arms fully.
5. Make sure that you hold the position.
6. Slowly down the handles back to the starting position.
7. Then repeat the position.

• Chest Press Machine

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• 

1. Sit down on the chest press machine.
2. Adjust the seat height so that the handles are level with your mid chest.
3. Keep your back straight.
4. Lift your elbows so that your upper arms are parallel to the floor to the sides of your torso.
5. Once you bring the handles forward and extend the arms you will be at the starting position.
6. Now bring the handles back towards you.
7. Repeat for your number of amount of reps.

• Lat Pull-down

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• 

1. Sit down on the lat pull-down machine.
2. Adjust the seat height so that your thighs are fit into the lower part of the machine.
3. Keep your back straight and grab the handle wider with your both hands.
4. So that the elbows are pointed straight down.
5. Using the back bring the handle down towards the upper chest.
6. Then Slowly up the handle back to the starting position.

Exercises For Weight Loss

• Cardio workout for Weight Loss

1. Running

Running is the best exercise for weight loss.First u decide your goal weight.Keep your body measurements to keep you motivated on your journey.Starting days you have to run less km and slow running speed.Than increase your speed and distance gradually.It increases your stamina also.

  2.Cycling

Cycling is another exercise to loose weight.

Other Health Benefits

• Increased Muscle Strength and Flexibility
• Decreased Stress Level

  3.Jumping Ropes

    One of the best cardio exercise for weight loss is jumping rope.Its a      calorie blaster.Strengthen your legs and makes your heart stronger.

• Jump Rope Exercises
• Basic Jump
• Alternate Foot Step
• High Knees
• Criss-Cross Etc. . . .

Abs workout for Weight Loss

Different Types Of Abs Workout

• Ab Wheel Roll-out (Working Position)

1. Hold the Ab roller with your both hands and kneel on the floor.
2. Now place the Ab roller in front of you so that you are on all your hands and knees. This will be your starting position.
3. Than roll the Ab roller slowly straight forward. Go down as you can without touching the floor with your body. And don’t put up your knee while doing this. Breathe in during this position
4. Then start pulling your self back to the starting position

• Swiss Ball Crunch

1. Lie back on the swiss ball and keep your feet on the floor.
2. Lower back should be supported by the ball.
3. Place your hands behind your ears and stuck your chin.
4. Raising your chest up word.
5. Stop when your back loses contact with the ball. Pause, then return to starting position.

• Leg Raise

1. Lie on your back on the mat or floor.
2. Keep Legs straight and together 
3. Then lift them up to the ceiling
4. Lift until your butt comes off the floor
5. Slowly down your legs till they are just above the floor.
6. Hold for a moment
7. Repeat

• Plank

Get into position and bend your elbows to lower your forearms to the floor. Hold the position as much as you can with abs braced.

• The Basic Crunch

1. Lie on your back on the mat or floor and bend your knees 90 degree.
2. Keep your hands behind your head
3. Slightly tilt your chin , Assure that few inches of space between your chin and your chest
4. Lift your head, neck, and shoulder off the floor.
5. Hold for a moment at the top and then lower slowly back down.

• Vertical Leg Crunch

1. Lie on your back on the mat or Floor.
2. Place your hands flat on the floor.
3. Bring your legs up, extending them perpendicular to the floor.Keep your lower spine flat on the floor.
4. Keep your hand straight and lift your hand towards legs. 
5. Hold for one second and slowly lower the upper body to the starting position, and repeat.

• Bicycle Crunch

1. Lie on your back on the mat or Floor.
2. Keep your hands behind your head.
3. Raise your legs so that your thighs are perpendicular to the ground.
4. Now lift your head up and touch your right elbow to your left knee.
5. At the same time straighten your right leg, keeping it several inches of the floor.
6. Now lift your head up and touch your left elbow to your right knee.
7.   At the same time straighten your left leg, keeping it several inches of the floor.
8. Now you have completed your one cycle.Then repeat.

Caption: Workout helps you to lose weight. But it affects 20%. Else (80%) you have to proper follow Diet for lose weight.

How to Lose Weight Fast: Simple Steps

There are many ways to lose a weight.

You have iron willpower, otherwise hunger will cause you to give up on these plans quickly.

The plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight quickly, without hunger.
• Improve your metabolic health at the same time.

1. Have Home-Made Food

Cook food at home so that you can be more attentive towards the ingredients and find healthy alternatives to cooking. For example, you can use lesser oil or bake some foods instead of frying.(E.g, Chicken)

2. EAT PROTEIN AND VEGETABLES

• Protein Satisfies and Save Calories.
• It fuels fat burning.
• It promotes muscle repairs & growth.

LIST OF VEGETABLES

• Cauliflower
• Turmeric
• Garlic
• Brown Rice
• Cardamom
• Cabbage
• Curry Leaves
• Honey

LIST OF FRUITS

• Apple
• Banana
• Orange
• Watermelon
• Cherries
• Pineapple
• Pomegranate

3. CHOOSE SMALLER PLATES AND BOWLS 

This really works. This has to do with the psychology. According to a new research published in the Journal of the Association for Consumer Research, decreasing the plate sizes can help in reducing the amount of food consumed. 

4. AVOID ZERO CARBS

Don’t fall into the traps of restricted diet plans. Our body needs nutrients from each of the food groups.

5. STRESS: THE BIG DEVIL IN THE WEIGHT LOSS WORLD

Stress is like this enemy which weakens your body.

6. SLEEPLESS AND LESS LOSE WEIGHT

If you sleep less then your body tries to cope up with the related exhaustion in multiple ways.