Getting the most results for the least amount of effort…
1. A Time-Efficient Exercise Routine
– Weight lifting / strength training: Applying the concept of “progressive overload” is hands down the most efficient and effective way to strengthen your muscles, bones and joints. It also has a wonderful effect on self-esteem and doesn’t require more than 20 minutes for 3-4 days a week.
If you’d rather perform a few high-intensity sets and go home instead of going more moderate and having to workout for an hour, this is for you. The idea is to keep records of how many times you were able to lift a given weight for a certain amount of reps, a certain amount of sets. For example, 4 sets of 9, 8, 7 and 6 reps, with 150 lbs of weight.
Then you try to beat those numbers next time you hit the gym. Maybe move up the weight by 5 lbs or shoot for an extra repetition in the first set. This is an addictive, “easy” way to make a bit of progress every week, which adds up over time. You literally can’t lift something twice as many times as you did 3 months ago and not have gained muscle mass in the process, it’s basic science.
– Fun cardio: Probably the single easiest way to lose weight is enjoying an activity!
- playing any sport you like
- running around cool landscapes
- playing with your kids
- martial arts
- making love
Just keep your heart running and don’t take breaks unless you have to. You don’t have to end up exhausted but keep it light intensity for as long as you can.
These also serve as daily health tips for students… no such thing as EASY exercises to lose weight fast.
If you are still in need of ideas, check this article for a few examples of easy workouts to lose weight fast: (Article with some example exercises)
Now let’s talk about an alternative to traditional cardio:
HIIT (high-intensity interval training)
It’s up to you to decide which one you feel more comfortable with. HIIT has been given a lot of publicity in recent years and lots of people have adopted this approach. According to some science, it yields as many health benefits as normal cardio for a fraction of the time investment.
It’s also an easy way to lose weight at home as you have an infinite number of combinations of exercises and activities you can do without even having to sign up for a gym membership.
Sprinting is probably the most natural and healthy thing you can do. Check out this article and chart about an example routine for doing sprints the HIIT way:
(LINK) Best diet chart for weight loss
It may not be the easiest, but this sure is the most efficient way to lose weight.
2. Minimize the Bad Guys in your Diet
Very bad: Salt, sugar, trans fats, sodas
Relatively bad: Animal protein, red meat, processed meat
Good: Raw high-fiber foods, nuts, veggies, green tea
Easy healthy eating tip:
You feel like eating something that’s unhealthy? First oblige yourself to eat a small high-fiber meal, drink plenty of water and wait 5 minutes for you body to “digest” the satiation signal… a good portion of your appetite will have disappeared!
This is about the low hanging fruits when it comes to being healthy and losing weight, so you don’t have to deprive yourself of the foods you enjoy, just try to keep them to a minimum and that on its own will have a positive effect. Get started, you’ll always have time to perfect things as you go.
SOME EXTRA POINTS:
3. Smoke less (if you do)
Smoking cigarettes has a harmful effect in every single organ in your body, so it surely has something to do with weight. Try to quit very slowly and progressively, a couple fewer cigarettes each week adds up very quickly.
You’re soon going to feel an improvement in your breathing and energy levels so use that to stay motivated throughout the process. Maybe try nicotine supplements, or switch part of your daily consumption to e-cigarettes.
4. Be Happy
Being as happy as you can be is the best remedy for stress.
More stress = Less willpower = More likely you’ll eat unhealthy foods and not work out.
So, here are a few proven tips to take it easy:
- Read books on meditation, positive thinking, self-help, happiness…
- Feel useful, make an effort, stay productive towards your goals
- Remove negative people from your life
- Don’t think too much about your problems, either let them go or fix them now