Especially if you are not much physically active, getting into a good physical shape can be a real challenge. Yet, our body is designed to be active and as soon as you start exercising regularly, you will experience amazing health improvements.
Also, physical inactivity, paired with a poor diet, contributes to weight gain and numerous health issues, so it should be a priority to dedicate to an aim to lose excess pounds and strengthen the body, in order to support overall health.
You do not need to hit the gym in order to start exercising, as there are perfectly effective exercises that can be done in the commodity of your home, and help you reshape the body in a short period of time.
We recommend the following 12-week workout program, which will strengthen your core, stimulate fat burning, accelerate weight loss, and give you a fine muscle definition.
12-Week Workout Program
Monday:
- 20 Squats
- 10 Sit Ups
- 10 Butt Kicks
- 5 Push Ups
- 15- Second Plank
- 25 Crunches
- 35 Jumping Jacks
- 15 Lunges
- 25 -Second Wall Sit
Tuesday:
- 10 Squats
- 35 Sit Ups
- 20 Butt Kicks
- 10 Push Ups
- 30- Second Plank
- 25 Crunches
- 10 Jumping Jacks
- 25 Lunges
- 45-Second Wall Sit
Wednesday:
- 15 Squats
- 30 Sit Ups
- 25 Butt Kicks
- 10 Push Ups
- 40- Second Plank
- 30 Crunches
- 50 Jumping Jacks
- 25 Lunges
- 35- Second Wall Sit
Thursday:
- 35 Squats
- 55 Sit Ups
- 35 Butt Kicks
- 20 Push Ups
- 30- Second Plank
- 20 Crunches
- 25 Jumping Jacks
- 15 Lunges
- 60- Second Wall Sit
Friday:
- 25 Squats
- 40 Sit Ups
- 50 Butt Kicks
- 30 Push Ups
- 60- Second Plank
- 30 Crunches
- 55 Jumping Jacks
- 60 Lunges
- 45- Second Wall Sit
Make a two-day rest for the weekend, and repeat.
If you are determined and willing to complete this 12-week challenge, we promise you will be in a perfect body shape this summer!
Furthermore, pair it with a healthy and balanced diet, rich in proteins, since it is the king of nutrients when it comes to weight loss. Your meals should include a protein source, a fat source, and low-carb vegetables.
Good protein sources include meat (beef, chicken, pork, lamb, etc.), eggs, and fish and seafood (salmon, trout, shrimp, etc. Protein will boost metabolism, reduce cravings and obsessive thoughts about food by 60%, lower the desire for late-night snacking by half, and keep you full so you will eventually lower the intake of calories throughout the day.
Additionally, the most important part when trying to strengthen the body and lose weight is to cut back on sugars and starches. This will reduce appetite and you will end up eating much fewer calories.
The body will start feeding off of the accumulated fat instead of burning crabs, you will lower insulin levels, and this will, in turn, urge the kidneys to shed excess sodium and water out of your body, reducing bloating and water retention.
