The Benefits of Bodyweight Exercises for Weight Loss

Bodyweight exercises utilize your own body as resistance, helping to build muscle and burn fat simultaneously. These exercises are not only convenient but also highly effective for weight loss because they engage multiple muscle groups, leading to higher calorie burn during and after your workout.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

1. High-Intensity Interval Training (HIIT) with Bodyweight

High-Intensity Interval Training (HIIT) combines short bursts of intense exercise with periods of rest or low-intensity movement, making it a powerful method for weight loss. You can structure a HIIT workout using bodyweight exercises alone, such as:

• 20 seconds of high-intensity exercise (e.g., jump squats)
• 10 seconds of rest
• Repeat for 4–5 rounds per exercise

Examples of HIIT-friendly bodyweight exercises include:

• Burpees
• Mountain climbers
• Jump squats
• Push-ups

HIIT can elevate your heart rate and burn calories more efficiently than traditional steady-state cardio exercises, making it an excellent option for weight loss.

2. Squats: A Compound Movement for Lower Body Strength

Why squats are great: Squats work multiple muscles, including the glutes, quads, hamstrings, and core, which helps build strength and increase your metabolic rate.

How to Do a Bodyweight Squat

1. Stand with feet shoulder-width apart.
2. Lower your body by bending your knees and hips, keeping your back straight.
3. Descend until your thighs are parallel to the ground, then push back up through your heels.
4. Repeat for 15–20 reps for a challenging set.

Squats can also be modified into jump squats or pulse squats for added intensity, which is great for torching calories and boosting metabolism.

3. Push-Ups: Target Your Upper Body and Core

Push-ups are a classic exercise that engages your chest, shoulders, triceps, and core, making them an excellent bodyweight exercise for burning calories and building upper body strength.

How to Do a Proper Push-Up

1. Start in a plank position, hands placed slightly wider than shoulder-width.
2. Lower your body until your chest nearly touches the floor.
3. Push yourself back up to the starting position.
4. Aim for 10–15 reps.

If you’re a beginner, start with knee push-ups, which allow you to build strength gradually. For advanced variations, try explosive push-ups or slow negative push-ups.

4. Burpees: Full-Body Fat Burner

Burpees are a powerful, high-intensity exercise that engages almost every muscle in your body, including your legs, core, arms, and chest. They are fantastic for weight loss, as they burn significant calories quickly.

How to Do a Burpee

1. Start standing, then drop into a squat position.
2. Place your hands on the floor and jump your feet back into a plank.
3. Perform a push-up, jump your feet back towards your hands, and explosively jump into the air.
4. Repeat for 10–12 reps.

For added intensity, you can try double burpees, where you perform two push-ups or two jumps per burpee.

5. Lunges: Effective for Lower Body and Balance

Lunges target the glutes, hamstrings, and quads while improving balance and coordination. They are an excellent choice for building lower body strength and toning.

How to Do a Lunge

1. Start standing with feet hip-width apart.
2. Take a step forward with one leg and lower your body until both knees are at 90-degree angles.
3. Push back up to the starting position and switch legs.
4. Aim for 12–15 reps per leg.

You can increase the difficulty by trying jump lunges, where you jump and switch legs in the air, landing in a lunge position.

6. Mountain Climbers: Cardio and Core Exercise

Mountain climbers are a cardio-intensive exercise that also targets your core, shoulders, and legs. This movement is ideal for burning calories and strengthening your core.

How to Do Mountain Climbers

1. Start in a high plank position, hands under your shoulders.
2. Quickly bring one knee towards your chest, then switch legs in a running motion.
3. Continue switching legs as fast as possible for 30–60 seconds.

Mountain climbers are also easy to add to HIIT routines, where you can increase intensity by speeding up your pace.

7. Planks: Strengthen Your Core for Overall Stability

Planks may not burn calories as quickly as some other exercises, but they are invaluable for building a strong core, which helps improve performance in all other exercises.

How to Do a Basic Plank

1. Start in a plank position with your forearms on the ground and elbows under your shoulders.
2. Keep your body in a straight line from head to heels.
3. Hold for 30–60 seconds.

You can try plank variations, such as side planks or plank jacks, to engage different muscle groups and add intensity.

8. Glute Bridges: Target Your Glutes and Core

Glute bridges are a great bodyweight exercise for strengthening the glutes, hamstrings, and core. Strong glutes contribute to better posture and athletic performance.

How to Do a Glute Bridge

1. Lie on your back with knees bent and feet flat on the floor.
2. Lift your hips until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes at the top and lower slowly.
4. Repeat for 15–20 reps.

For an added challenge, try single-leg glute bridges or bridge holds to increase the difficulty.

9. Jumping Jacks: Simple but Effective Cardio

Jumping jacks are a simple, beginner-friendly cardio exercise that raises your heart rate, making them great for calorie burn.

How to Do Jumping Jacks

1. Stand with your feet together and arms at your sides.
2. Jump your feet out while raising your arms above your head.
3. Jump back to the starting position and repeat.
4. Perform for 30–60 seconds.

Jumping jacks are perfect as a warm-up or for a quick cardio burst during your workout.

Tips for Maximizing Weight Loss with Bodyweight Exercises

1. Incorporate HIIT Workouts: Adding HIIT workouts to your routine can maximize calorie burn.
2. Focus on Compound Movements: Exercises that target multiple muscle groups burn more calories.
3. Maintain Consistency: Regular workouts yield the best results. Aim for at least 3–4 sessions per week.
4. Mind Your Diet: Exercise alone isn’t enough; a balanced, nutritious diet is essential for weight loss.

For more bodyweight ideas, check these out:

• Top Advantages of Bodyweight Exercises for Fitness
• Bodyweight Exercises for Obese Beginners

The post Best Bodyweight Exercises for Weight Loss appeared first on Actionable Wellness.

A comprehensive program designed to kickstart your fitness journey and help you achieve your weight loss goals. Whether you’re taking your first steps into fitness or seeking a fresh approach to your routine, our plan offers a structured and supportive pathway to success. With a combination of strength training, cardio exercises, and expert guidance, you’ll not only shed unwanted pounds but also build a stronger, healthier body from the ground up.

Weight loss workout plan for women

Here’s a tailored weight loss workout plan specifically designed for women:

Day 1: Full-Body Strength Training

• Warm-Up: 5-10 minutes of light cardio (brisk walking, cycling, or jumping jacks).
• Strength Training Circuit:
  1. Squats: 3 sets of 10-12 reps
  2. Push-Ups (can be modified on knees): 3 sets of 8-10 reps
  3. Dumbbell Lunges: 3 sets of 10 reps per leg
  4. Bent-Over Rows: 3 sets of 10-12 reps
  5. Plank: Hold for 30-60 seconds
• Cool Down: 5-10 minutes of stretching focusing on major muscle groups.

Day 2: Cardio and Core

• Cardio: 20-30 minutes of moderate-intensity cardio (running, cycling, elliptical, or dancing).
• Core Workout:
  1. Bicycle Crunches: 3 sets of 15-20 reps per side
  2. Russian Twists: 3 sets of 15-20 reps per side
  3. Leg Raises: 3 sets of 10-12 reps
  4. Plank with Leg Lifts: Hold for 30-45 seconds, alternating legs.
• Cool Down: 5-10 minutes of stretching, focusing on the core muscles.

Day 3: Active Recovery or Rest

• Engage in low-intensity activities such as walking, swimming, or gentle yoga to promote recovery and reduce muscle soreness.

Day 4: Lower Body Focus

• Warm-Up: 5-10 minutes of light cardio.
• Lower Body Workout:
  1. Deadlifts (with dumbbells or barbell): 3 sets of 10-12 reps
  2. Step-Ups (using a bench or platform): 3 sets of 10 reps per leg
  3. Glute Bridges: 3 sets of 12-15 reps
  4. Walking Lunges: 3 sets of 12 reps per leg
• Cool Down: 5-10 minutes of stretching, focusing on the lower body.

Day 5: Cardio and HIIT

• Cardio: 20-30 minutes of interval training (alternating between high-intensity bursts and recovery periods).
• HIIT Circuit:
  • Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit 3 times.
    1. Jump Squats
    2. Mountain Climbers
    3. Burpees
    4. High Knees
    5. Jumping Jacks
• Cool Down: 5-10 minutes of stretching, focusing on the legs and hips.

Day 6: Active Recreation

• Engage in recreational activities you enjoy such as hiking, cycling, or playing sports for 60 minutes.

Day 7: Rest and Recovery

• Allow your body to rest and recover. Focus on gentle stretching, foam rolling, or relaxation techniques to promote recovery and reduce stress.

Notes:

• Always start with a warm-up and finish with a cool-down to prevent injury and promote flexibility.
• Perform each exercise with proper form and technique to maximize effectiveness and minimize the risk of injury.
• Gradually increase the intensity, duration, and resistance of your workouts as you progress.
• Stay hydrated and listen to your body. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.

Weight loss workout plan for men

Here’s a tailored weight loss workout plan specifically designed for men:

Day 1: Full-Body Strength Training

• Warm-Up: 5-10 minutes of light cardio (such as jogging or jumping jacks) followed by dynamic stretches.
• Strength Training Circuit:
  1. Squats: 3 sets of 10-12 reps
  2. Bench Press: 3 sets of 8-10 reps
  3. Deadlifts: 3 sets of 8-10 reps
  4. Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
  5. Overhead Shoulder Press: 3 sets of 10-12 reps
• Cool Down: 5-10 minutes of stretching focusing on major muscle groups.

Day 2: Cardio and Core

• Cardio: 20-30 minutes of moderate-intensity cardio (running, cycling, elliptical, or rowing machine).
• Core Workout:
  1. Plank: Hold for 30-60 seconds
  2. Russian Twists: 3 sets of 15-20 reps per side
  3. Hanging Leg Raises or Knee Raises: 3 sets of 10-12 reps
  4. Cable Crunches: 3 sets of 12-15 reps
• Cool Down: 5-10 minutes of stretching, focusing on the core muscles.

Day 3: Active Recovery or Rest

• Engage in low-intensity activities such as walking, swimming, or gentle yoga to promote recovery and reduce muscle soreness.

Day 4: Upper Body Focus

• Warm-Up: 5-10 minutes of light cardio followed by dynamic stretches.
• Upper Body Workout:
  1. Barbell Rows: 3 sets of 8-10 reps
  2. Incline Bench Press: 3 sets of 8-10 reps
  3. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  4. Dumbbell Bicep Curls: 3 sets of 10-12 reps
  5. Tricep Dips: 3 sets of 8-10 reps
• Cool Down: 5-10 minutes of stretching, focusing on the upper body muscles.

Day 5: Cardio and HIIT

• Cardio: 20-30 minutes of interval training (alternating between high-intensity bursts and recovery periods).
• HIIT Circuit:
  • Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit 3 times.
    1. Jump Squats
    2. Mountain Climbers
    3. Burpees
    4. High Knees
    5. Jumping Jacks
• Cool Down: 5-10 minutes of stretching, focusing on the legs and hips.

Day 6: Active Recreation

• Engage in recreational activities you enjoy such as hiking, cycling, or playing sports for 60 minutes.

Day 7: Rest and Recovery

• Allow your body to rest and recover. Focus on gentle stretching, foam rolling, or relaxation techniques to promote recovery and reduce stress.

Notes:

• Adjust the weights and repetitions according to your fitness level and goals.
• Stay hydrated throughout your workouts and listen to your body. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
• Consistency is key. Stick to the workout plan and combine it with a balanced diet for optimal results.

Weight loss workout plan for the gym

Here’s a weight loss workout plan tailored for the gym:

Day 1: Full-Body Strength Training

• Warm-Up: 5-10 minutes of light cardio (treadmill, elliptical, or stationary bike) followed by dynamic stretches.
• Strength Training Circuit:
  1. Squats: 3 sets of 10-12 reps
  2. Bench Press: 3 sets of 8-10 reps
  3. Bent-Over Rows: 3 sets of 10-12 reps
  4. Dumbbell Lunges: 3 sets of 10 reps per leg
  5. Lat Pulldowns: 3 sets of 10-12 reps
  6. Dumbbell Shoulder Press: 3 sets of 10-12 reps
• Cool Down: 5-10 minutes of stretching focusing on major muscle groups.

Day 2: Cardio and Core

• Cardio: 20-30 minutes of moderate-intensity cardio (treadmill, elliptical, or rowing machine).
• Core Workout:
  1. Plank: Hold for 30-60 seconds
  2. Russian Twists: 3 sets of 15-20 reps per side
  3. Leg Raises: 3 sets of 10-12 reps
  4. Cable Crunches: 3 sets of 12-15 reps
• Cool Down: 5-10 minutes of stretching, focusing on the core muscles.

Day 3: Active Recovery or Rest

• Engage in low-intensity activities such as walking, swimming, or gentle yoga to promote recovery and reduce muscle soreness.

Day 4: Upper Body Focus

• Warm-Up: 5-10 minutes of light cardio followed by dynamic stretches.
• Upper Body Workout:
  1. Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
  2. Bench Press: 3 sets of 8-10 reps
  3. Dumbbell Rows: 3 sets of 10-12 reps per arm
  4. Overhead Shoulder Press: 3 sets of 10-12 reps
  5. Tricep Dips: 3 sets of 8-10 reps
• Cool Down: 5-10 minutes of stretching, focusing on the upper body muscles.

Day 5: Cardio and HIIT

• Cardio: 20-30 minutes of interval training (alternating between high-intensity bursts and recovery periods) on the treadmill, bike, or elliptical.
• HIIT Circuit:
  • Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit 3 times.
    1. Jump Squats
    2. Mountain Climbers
    3. Burpees
    4. High Knees
    5. Jumping Jacks
• Cool Down: 5-10 minutes of stretching, focusing on the legs and hips.

Day 6: Active Recreation

• Engage in recreational activities you enjoy such as hiking, cycling, or playing sports for 60 minutes.

Day 7: Rest and Recovery

• Allow your body to rest and recover. Focus on gentle stretching, foam rolling, or relaxation techniques to promote recovery and reduce stress.

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Whether you’re a beginner or a seasoned gym-goer, our structured approach will guide you through each session with clarity and confidence. Get ready to sweat, push your limits, and achieve your weight loss goals. Let’s turn those fitness goals into reality, one machine at a time! It’s a great way to see if a gym membership is right for you!

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Gym machine workout routine

Here’s a sample gym machine workout routine tailored for weight loss:

Warm-Up:

• Start with 5-10 minutes of light cardio on the treadmill, elliptical, or stationary bike to get your heart rate up and warm up your muscles.

Main Workout:

1. Leg Press Machine:
   • 3 sets of 12-15 reps
   • Focus on pushing through your heels and engaging your glutes and quads.
2. Lat Pulldown Machine:
   • 3 sets of 10-12 reps
   • Keep your back straight, pull the bar down to your chest, and squeeze your shoulder blades together.
3. Chest Press Machine:
   • 3 sets of 10-12 reps
   • Push the handles away from your chest while keeping your back flat against the pad.
4. Seated Row Machine:
   • 3 sets of 10-12 reps
   • Sit upright, pull the handles towards your midsection, and squeeze your shoulder blades together.
5. Shoulder Press Machine:
   • 3 sets of 10-12 reps
   • Press the handles overhead, keeping your core engaged and avoiding arching your back.
6. Leg Curl Machine:
   • 3 sets of 12-15 reps
   • Curl your legs towards your glutes, focusing on the contraction of your hamstrings.
7. Leg Extension Machine:
   • 3 sets of 12-15 reps
   • Extend your legs fully, focusing on squeezing your quadriceps at the top of the movement.
8. Cable Crunch Machine:
   • 3 sets of 12-15 reps
   • Kneel in front of the machine, grab the rope attachment, and crunch your abs down towards your knees.

Cool Down:

• Finish with 5-10 minutes of light cardio to gradually bring your heart rate down.
• Stretch major muscle groups, holding each stretch for 15-30 seconds to improve flexibility and aid in recovery.

Notes:

• Rest for 60-90 seconds between sets.
• Choose weights that allow you to complete the designated number of reps with proper form.
• Perform this workout 3-4 times per week, allowing at least one day of rest between sessions.
• Remember to stay hydrated throughout your workout and listen to your body’s signals. If you experience any pain or discomfort, stop and consult with a fitness professional.

Gym machines workout plan

Here’s a structured gym machine workout plan for a week, targeting different muscle groups each day:

Day 1: Upper Body

1. Lat Pulldown Machine: 3 sets x 10-12 reps
2. Chest Press Machine: 3 sets x 10-12 reps
3. Shoulder Press Machine: 3 sets x 10-12 reps
4. Seated Row Machine: 3 sets x 10-12 reps
5. Bicep Curl Machine: 3 sets x 10-12 reps
6. Tricep Dip Machine: 3 sets x 10-12 reps
7. Ab Crunch Machine: 3 sets x 15-20 reps

Day 2: Lower Body

1. Leg Press Machine: 3 sets x 12-15 reps
2. Leg Curl Machine: 3 sets x 12-15 reps
3. Leg Extension Machine: 3 sets x 12-15 reps
4. Calf Raise Machine: 3 sets x 15-20 reps
5. Hip Adductor Machine: 3 sets x 12-15 reps
6. Hip Abductor Machine: 3 sets x 12-15 reps
7. Seated Leg Press Machine: 3 sets x 12-15 reps

Day 3: Rest or Active Recovery

Day 4: Push Day

1. Chest Press Machine: 3 sets x 10-12 reps
2. Shoulder Press Machine: 3 sets x 10-12 reps
3. Tricep Extension Machine: 3 sets x 10-12 reps
4. Incline Chest Press Machine: 3 sets x 10-12 reps
5. Lateral Raise Machine: 3 sets x 12-15 reps
6. Tricep Dip Machine: 3 sets x 10-12 reps
7. Ab Crunch Machine: 3 sets x 15-20 reps

Day 5: Pull Day

1. Lat Pulldown Machine: 3 sets x 10-12 reps
2. Seated Row Machine: 3 sets x 10-12 reps
3. Bicep Curl Machine: 3 sets x 10-12 reps
4. Cable Row Machine: 3 sets x 10-12 reps
5. Rear Deltoid Fly Machine: 3 sets x 12-15 reps
6. Preacher Curl Machine: 3 sets x 10-12 reps
7. Lower Back Extension Machine: 3 sets x 12-15 reps

Day 6: Lower Body and Core

1. Leg Press Machine: 3 sets x 12-15 reps
2. Leg Curl Machine: 3 sets x 12-15 reps
3. Leg Extension Machine: 3 sets x 12-15 reps
4. Calf Raise Machine: 3 sets x 15-20 reps
5. Plank: 3 sets x 30-60 seconds
6. Russian Twist Machine: 3 sets x 15-20 reps per side
7. Ab Crunch Machine: 3 sets x 15-20 reps

Day 7: Rest

Notes:

• Perform each exercise with controlled movements and proper form to maximize effectiveness and prevent injuries.
• Adjust the weights according to your fitness level, aiming for moderate to challenging resistance.
• Rest for 60-90 seconds between sets.
• Incorporate cardiovascular exercises and flexibility training as desired on rest days or after workouts to enhance overall fitness and recovery.

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Chair exercises are a low-impact yet highly efficient way to get your heart rate up, burn calories, and build strength, all from the comfort of your own chair. Whether you have limited mobility, are recovering from an injury, or simply prefer a seated workout, chair exercises can be a fantastic addition to your fitness routine. We’ll walk you through a variety of chair exercises tailored for weight loss, targeting different muscle groups and cardiorespiratory fitness. With dedication and consistency, you can achieve your weight loss goals while enjoying a safe and accessible workout option.

So, grab a sturdy chair, put on some comfortable clothes, and get ready to embark on your chair exercise journey towards a healthier, fitter you. Let’s begin your transformation one seated move at a time!

We also offer chair exercises in our group fitness classes in Muskogee. Or if you can’t make it out to meet us or don’t live around here, check out our YouTube channel for lots of limited mobility exercises.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Chair yoga for weight loss

Chair yoga is a gentle and accessible form of yoga that can be a fantastic addition to your weight loss journey, especially if you have limited mobility or prefer a seated workout. It combines the benefits of yoga, including improved flexibility, strength, and mindfulness, with the goal of helping you shed pounds and promote overall well-being. You can even do Fun Wheelchair Workouts for Fitness.

Here’s a simple guide to chair yoga for weight loss:

• Preparation: Find a sturdy, armless chair and place it on a non-slip surface. Wear comfortable clothing that allows you to move freely.
• Warm-Up: Start with some gentle seated movements to warm up your body. Sit comfortably on the chair with your feet flat on the floor, shoulders relaxed, and spine straight. Take a few deep breaths to center yourself.
• Seated Cat-Cow Stretch: Place your hands on your knees. Inhale as you arch your back, lifting your chest and chin (Cow pose). Exhale as you round your back, tucking your chin to your chest (Cat pose). Repeat this flow for a minute, syncing your breath with the movement.
• Chair Forward Fold: Sit on the edge of your chair with your feet hip-width apart. Inhale as you reach your arms overhead. Exhale as you hinge at your hips, folding forward with a straight back. Hold for a few breaths to stretch your spine and hamstrings.
• Seated Twist: Sit back in the chair with your feet flat. Inhale, and on the exhale, twist your torso to the right, placing your left hand on your right knee and your right hand on the backrest. Hold for a few breaths, feeling the twist in your spine. Repeat on the other side.
• Chair Warrior II: Sit on the chair with your right foot extended forward and your left foot extended back. Keep your hips squared forward, and inhale as you raise your arms to shoulder height. Gaze over your right hand. Hold for a few breaths. Repeat on the other side.
• Chair Squats: Stand up next to your chair, holding onto the backrest for support. Lower yourself into a seated position, as if sitting down, then stand back up. Repeat this movement for a minute to engage your leg muscles and elevate your heart rate.
• Cool Down and Relaxation: Return to a seated position and take a few moments to focus on your breath and relax your body. Finish your chair yoga session with some deep breathing and meditation to promote mental clarity and relaxation.

For more yoga information, check this out.

Chair leg exercises

Chair leg exercises are a great way to strengthen your lower body muscles, improve balance, and increase mobility, all while seated in a chair. Whether you have limited mobility or are looking for a convenient workout option, these exercises can help. Here are some chair leg exercises to get you started:

• Seated Leg Raises:
  • Sit upright in the chair with your feet flat on the floor.
  • Lift one leg straight out in front of you while keeping it extended.
  • Hold for a few seconds, then lower it back down.
  • Repeat for 10-15 reps on each leg.
  • To make it more challenging, add ankle weights or resistance bands.
• Seated Marching:
  • Sit on the edge of the chair with your feet flat on the floor.
  • Lift one knee up towards your chest and then lower it.
  • Alternate between legs, as if you are marching in place.
  • Continue for 30 seconds to 1 minute.
• Seated Leg Extensions:
  • Sit on the chair with your feet flat on the floor.
  • Lift one foot off the floor and extend your leg straight out in front of you.
  • Flex and point your toes a few times while keeping your leg extended.
  • Lower your leg and repeat on the other side.
  • Do 10-15 reps on each leg.
• Seated Heel Raises:
  • Sit tall with your feet flat on the floor.
  • Lift your heels off the floor, keeping your toes on the ground.
  • Hold for a few seconds, then lower your heels.
  • Repeat for 10-15 reps.
• Seated Side Leg Lifts:
  • Sit with your feet flat on the floor and your knees bent.
  • Lift one leg out to the side, keeping it straight.
  • Hold for a moment, then lower it back down.
  • Repeat for 10-15 reps on each leg.
• Seated Inner Thigh Squeezes:
  • Sit upright with your feet flat on the floor and your knees bent.
  • Place a soft ball or cushion between your knees.
  • Squeeze your knees together and hold for a few seconds, then release.
  • Repeat for 10-15 reps.
• Seated Calf Raises:
  • Sit tall with your feet flat on the floor.
  • Lift the balls of your feet off the ground while keeping your heels on the floor.
  • Hold for a moment, then lower your feet back down.
  • Repeat for 10-15 reps.
• Seated Bicycle Crunches:
  • Sit on the chair with your hands behind your head.
  • Lift one knee while simultaneously bringing your opposite elbow towards it.
  • Alternate between knees and elbows, as if you are pedaling a bicycle.
  • Do this exercise for 30 seconds to 1 minute.

Perform these chair leg exercises at your own pace and within your comfort level. As you gain strength and flexibility, you can increase the number of repetitions or add light weights for added resistance. Always listen to your body and stop any exercise if you experience discomfort or pain. Chair leg exercises can be a valuable component of your fitness routine, whether you’re looking to maintain or improve your lower body strength and mobility.

For more leg exercises, check these out.

Chair arm exercises

Chair arm exercises are a convenient and effective way to strengthen your upper body muscles, improve posture, and increase flexibility while seated in a chair. These exercises can be particularly beneficial if you have limited mobility or are looking for a seated workout option. Here are some chair arm exercises to help you get started:

• Seated Arm Circles:
  • Sit tall in the chair with your feet flat on the floor.
  • Extend your arms straight out to the sides.
  • Make small circular motions with your arms, first clockwise, and then counterclockwise.
  • Continue for 30 seconds to 1 minute, gradually increasing the size of the circles.
• Seated Shoulder Press:
  • Sit with your feet flat on the floor and hold a light dumbbell or a water bottle in each hand.
  • Bend your elbows at 90 degrees, with your palms facing forward.
  • Extend your arms upward, pushing the weights or bottles overhead.
  • Lower your arms back to the starting position.
  • Repeat for 10-15 reps.
• Seated Tricep Dips:
  • Sit on the edge of the chair with your hands gripping the front edge on either side of your hips.
  • Slide your hips off the chair and lower your body a few inches.
  • Bend your elbows to a 90-degree angle, then push back up.
  • Repeat for 10-15 reps.
• Seated Bicep Curls:
  • Sit with your feet flat on the floor and hold a dumbbell or a water bottle in each hand.
  • Let your arms hang by your sides, with your palms facing forward.
  • Bend your elbows to curl the weights or bottles toward your shoulders.
  • Lower your arms back down to the starting position.
  • Repeat for 10-15 reps.
• Seated Arm Raises:
  • Sit with your feet flat on the floor and hold a dumbbell or a water bottle in each hand.
  • Keep your arms straight by your sides.
  • Lift your arms forward until they are parallel to the ground.
  • Lower your arms back down.
  • Repeat for 10-15 reps.
• Seated Chest Press:
  • Sit with your feet flat on the floor and hold a dumbbell or a water bottle in each hand.
  • Bend your elbows at 90 degrees, with your palms facing your chest.
  • Push your hands forward to extend your arms in front of you.
  • Bring your hands back to your chest.
  • Repeat for 10-15 reps.
• Seated Wrist Flexor and Extensor Exercise:
  • Sit with your feet flat on the floor, holding a light dumbbell in one hand.
  • Rest your forearm on your thigh with your wrist hanging over your knee.
  • Lift the dumbbell by flexing your wrist upward (palm facing up).
  • Then, lower the dumbbell by extending your wrist downward (palm facing down).
  • Repeat for 10-15 reps on each wrist.
• Seated Arm Stretches:
  • Sit upright in the chair and extend one arm straight in front of you.
  • Use your opposite hand to gently pull your fingers back towards you to stretch your forearm.
  • Hold for 15-30 seconds on each arm.

Ab chair exercise

Chair exercises can also be effective for working on your abdominal muscles, helping you strengthen your core and improve your posture. Here are some ab chair exercises that you can do while seated in a chair:

• Seated Knee Lifts:
  • Sit at the edge of the chair with your back straight and feet flat on the floor.
  • Hold onto the sides of the chair for support.
  • Lift one knee towards your chest as high as you can, engaging your abdominal muscles.
  • Lower your foot back to the ground.
  • Alternate between legs and repeat for 10-15 reps on each leg.
• Seated Leg Extensions with Abdominal Contraction:
  • Sit up straight in the chair with your feet flat on the floor.
  • Extend one leg straight out in front of you while engaging your abdominal muscles.
  • Hold the position for a few seconds.
  • Bring your foot back to the ground and repeat on the other side.
  • Perform 10-15 reps on each leg.
• Seated Russian Twists:
  • Sit upright in the chair with your feet flat on the floor.
  • Hold a light weight (dumbbell or water bottle) with both hands close to your chest.
  • Lean back slightly while keeping your back straight.
  • Twist your torso to the right, bringing the weight towards your right hip.
  • Return to the center and then twist to the left.
  • Repeat for 10-15 reps on each side.
• Seated Oblique Crunches:
  • Sit on the chair with your back straight and feet flat on the floor.
  • Place your hands behind your head, elbows pointing outward.
  • Lean to one side, bringing your elbow towards your hip while keeping your opposite hip on the chair.
  • Return to the center and repeat on the other side.
  • Do 10-15 reps on each side.
• Seated Bicycle Crunches:
  • Sit on the chair with your hands behind your head.
  • Lift one knee towards your chest while simultaneously bringing your opposite elbow towards it.
  • Alternate between knees and elbows, as if you are pedaling a bicycle.
  • Perform this exercise for 30 seconds to 1 minute.
• Seated Side Leg Raises with Oblique Twist:
  • Sit upright in the chair with your feet flat on the floor.
  • Lift one leg straight out to the side while simultaneously twisting your upper body in the opposite direction.
  • Lower your leg and return to the center.
  • Repeat on the other side.
  • Do 10-15 reps on each side.
• Seated Plank:
  • Sit on the edge of the chair with your hands resting on the seat beside your hips.
  • Walk your feet forward until your knees are bent at a 90-degree angle and your weight is supported by your arms and feet.
  • Engage your core muscles and hold this seated plank position for 20-30 seconds or longer as you build strength.

Stick to it and these exercises will change your health and your mobility. These can particularly help the morbidly obese get started too. I’m rooting for you and you can do it!

The post Chair Exercises for Weight loss appeared first on Actionable Wellness.

Nutrition is important for a healthy life. And we all know there can be a ton of hidden calories and chemicals in fast food and restaurant food. So making your own lunches and bringing them with you can make a huge difference in your health and your weight. Check out these great ideas for lunches on the go.

Lunches with protein

A classic deli turkey sandwich with lots of turkey and cheese on whole grain bread with baby carrots and non-fat yogurt is a healthy, low-fat, macro-balanced lunch option. You could also make a Thai-style wrap by encasing lean deli roast beef, Boston lettuce, shredded carrot, and mint along with a sauce of lime juice, sesame oil, ginger, garlic, and fish sauce in flour tortillas. As long as you add enough protein, your wrap or sandwich meal will be balanced.

You can help overloading on carbs by choosing free veggies for your sides (free because they are low in carbs) such as green beans, summer squash, cucumbers, or mushrooms. My wife makes AMAZING pickled summer squash that makes a wonderful side dish for sandwiches in my lunch. I thought I would hate it because I have always hated vegetables. But as I’ve learned to give them a try, pickled vegetables are usually really good.

Pile cucumbers, tomato, alfalfa sprouts, and roasted red bell peppers in a whole-wheat pita along with chickpeas mashed with lemon juice for a vegetarian option.

Healthy Lunch Eating Out

You can still enjoy healthy lunches when you eat out. Start by avoiding fast food. There are so many chemicals in that food, it really shouldn’t be considered food. Go to a restaurant, and even better a local place that makes their food homemade.

Choose broth-based soup or green salads with extra veggies. Choose options like grilled chicken with steamed vegetables, spaghetti with marinara sauce rather than cream sauce, or broiled fish with a baked potato topped with chives. You can also do steak and veggies as well. Remember just a nice piece of meat and a vegetable side is a great meal that is balanced and has nutritional value.

Many times when we eat out, we choose steak or chicken fajitas with no rice or tortillas. We can have a few beans, some guacamole, or add salsa on top for extra veggie goodness. Skip the sour cream. It’s a great meal with meat and veggies and it has a little spice to it. Hot peppers increase metabolism so if you can avoid the heavy loads of carbs, you can eat healthy there too. Ask your server to hold sauces, croutons, or other add-ons that add empty calories as well.

And lastly, remember that restaurant portions are usually huge. I eat half of my plate and save the other half for dinner or the next day. I am down 89 pounds now using these techniques.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Meal prep ideas for weight loss

If you cook at home, you can save a ton of time and money. Making bulk meals saves even more. Buy a bunch of what’s on sale and then make one big mess and freeze a lot of meals for later. It’s really the only way to have healthy food cooked all the time in these busy times. It’s very much worth the effort.

My wife has started cooking a big batch of vegetables once a week and putting them in meal prep containers one serving at a time and freezing them. Then later in the week she’ll cook a big batch of meat and add those to the containers. Then she mixes them all around in the freezer so we have different meals. Every week she makes something else on her cooking nights and we have a great variety of super healthy meals that meet our dietary needs for losing weight and eating whole foods.

I love her so much for her tenacity in helping us stay healthy. She’s a real gem and I appreciate her so much. She really likes only cooking two nights a week and I love helping her clean up on those nights so she doesn’t get too tired. It’s the least I can do for all she does for me in cooking them. We have a great system going. She does the same thing for her daycare kids. And if she makes a ton of pancakes or muffins for them, she can mix up the batter and I can keep on putting them in and out of the oven for her when she gets tired. We all find ways to make things work. And everyone has healthier food from it.

Heathy Lunches with vegetables

Here are some great ideas to cook at home in bulk or meal by meal and portion up for leftovers healthy lunches:

• Asian chicken soup by heating cooked chicken breast, rice noodles, snow peas, matchstick carrots, and broccoli florets in chicken broth. Add lime juice and soy sauce for flavor and serve with a salad of cucumbers mixed with sesame seeds, rice wine vinegar, sugar, and a splash of fish sauce. Serve turkey burgers made with extra lean ground turkey, a whole grain bun, and sliced cherry tomatoes.
• Baked sweet potatoes and red pepper strips dipped in nonfat yogurt mixed with lemon juice and smoked paprika and some fresh herbs. Add some grilled meat. Or chili is great in baked potatoes of any kind as well.
• Any grilled or broiled lean meat — chicken breast, tilapia, tuna, 97 percent lean beef, or pork tenderloin with brown rice and steamed fresh vegetables also makes a healthy, high protein, low-fat balanced lunch.
• Ancient Grains Pizza
• Steak Salad With Strawberry Lemon Vinaigrette
• Greek Pasta Salad Chicken
• Poblano Chicken Enchiladas without Tortillas
• Lemon Butternut Squash Soup
• Picadillo Chicken Taco Salad
• Spicy Chicken Burrito Bowl Recipe
• Chipotle Oven Chicken Kabobs
• Low Carb Millionaire Chicken Casserole

Aim to make at least half of your healthy lunches fruits, vegetables, or a combination of the two. Try a fruit salad with apples, berries, and bananas or a green salad with spinach, cucumbers, tomatoes, and red onions. Not only are fruits and vegetables high in fiber, but they are also low in calories, so you can reduce your calorie intake and shed pounds.

Drink water or unsweetened iced tea in place of fruit juice or soda. Most fruit juices and sodas contain at least 100 calories per serving, but calorie-free beverages can help you significantly reduce the calorie count of your meal so you can make progress toward your weight-loss goal.

Ask a coworker to make healthy lunches a priority with you. Hold each other accountable and celebrate each pound you lose to help motivate you to stick with your weight loss plan. And always remember to drink plenty of pure water to help with your weight loss efforts.

For more healthy meal ideas, check these out:

• Healthy Breakfasts for Weight Loss
• Healthy Dinners to Lose Weight
• Tips for How to Eat Healthy When you Hate Cooking

The post Healthy Lunches for Weight Loss appeared first on Actionable Wellness.

Everyone has their own weight loss journey. For me, it took a lot of strength workouts AND cardio workouts to get rid of so much weight on my entire body. I’ve lost over 120 pounds now and I had to work my whole body to do it, but I also had to get enough sleep for my body to start healing from a lot of things such as mental stress, a traumatic brain injury, and a lifetime of really bad food choices that I learned growing up.

These exercises are a general guideline, but the best exercises to do are the ones you enjoy and will actually do. So when you make an exercise program plan, the best way to find long-term weight management is to fall in love with some type of healthy eating and some type of meaningful movement. This weight loss workout plan can work for you to build lean muscle mass and reduce body weight. Just make sure you use good form, have rest days, and don’t skip your workouts for long periods of time. Now let’s get movin’! 

Before we dive into specific exercises, it’s important to note that a combination of strength training and cardiovascular exercise is essential for weight loss. Strength training helps build muscle, which can increase your metabolism, while cardio burns calories and fat. If you are local in Muskogee, you can join me at Strictly Fitness and I can help you get started with technique and form with personal training sessions. Call me at 918-360-1765 to find out more. Or check out my Facebook page at Training Kamp.

Here are some workouts you can try:

Beginner gym workout

Here are some great ideas for gym workouts for beginners to lose weight:

1. Treadmill: Walking or running on a treadmill is a great way to burn calories and lose weight. Aim for at least 30 minutes of cardio, three to four times a week. Start with a comfortable pace and gradually increase the speed and incline over time.
2. Elliptical: The elliptical is a low-impact cardio machine that can help you burn calories without putting too much stress on your joints. Aim for at least 30 minutes of elliptical cardio, three to four times a week.
3. Stationary bike: Cycling is another great low-impact cardio workout that can help you burn calories and lose weight. Aim for at least 30 minutes of cycling, three to four times a week.
4. Weight lifting: Weight lifting is a great way to build muscle and increase your metabolism, which can help you burn more calories at rest. Focus on compound exercises like squats, deadlifts, and bench presses, which work multiple muscle groups at once.
5. Bodyweight exercises: Bodyweight exercises like push-ups, pull-ups, and lunges are great for building strength and burning calories. They also require little to no equipment, so you can do them anywhere.
6. HIIT (High-Intensity Interval Training): HIIT involves short bursts of high-intensity exercise followed by periods of rest. This type of workout can help you burn more calories in less time, making it great for those with a busy schedule. Examples of HIIT exercises include sprinting, jumping jacks, and burpees.
7. Group fitness classes: Group fitness classes like Zumba, spinning, and kickboxing can be a fun and effective way to burn calories and lose weight. Plus, the social aspect of group classes can be motivating and help you stay committed to your fitness goals.

When starting a new workout routine, it’s important to listen to your body and start slow. Don’t try to do too much too soon, as this can lead to injury or burnout. Aim for consistency and gradually increase the intensity and duration of your workouts over time.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Additionally, it’s important to remember that diet plays a crucial role in weight loss. Make sure to eat a balanced diet with plenty of fruits, vegetables, lean protein, and whole grains. Cut back on processed foods, sugary drinks, and alcohol, which can all contribute to weight gain. Workouts for beginners to lose weight can’t work without good nutrition.

Check out our favorite workout gear here:

• Workout shoes
• Workout pants

In summary, a combination of cardio and strength training, as well as a balanced diet, are essential for weight loss. Experiment with different workouts and find what works best for you. With consistency and dedication, you can achieve your weight loss goals!

What to do at the gym for beginners

If you’re a beginner at the gym, it can be overwhelming to know where to start. Here are some tips on what to do at the gym for beginners:

1. Start with a warm-up: Begin your workout with a 5-10 minute warm-up to get your heart rate up and your muscles ready for exercise. You can use the treadmill, elliptical, or stationary bike for a light cardio warm-up.
2. Focus on form: Proper form is important for avoiding injury and getting the most out of your workout. If you’re unsure of how to do an exercise, ask a trainer or staff member for help.
3. Start with machines: Machines are a great way to get started with strength training as they are easy to use and offer guidance on proper form. Start with the machines that work the major muscle groups, such as the chest press, lat pulldown, leg press, and shoulder press.
4. Incorporate free weights: Free weights, such as dumbbells and barbells, are great for building strength and improving stability. Start with lighter weights and focus on proper form before increasing the weight.
5. Mix it up: Variety is key to avoiding boredom and keeping your body challenged. Incorporate different types of exercises, such as cardio, strength training, and flexibility, into your routine.
6. Rest and recover: Rest is just as important as exercise, as it allows your muscles to recover and grow. Make sure to give your muscles at least 24-48 hours to recover between workouts.
7. Stretch: After your workout, take 5-10 minutes to stretch your muscles to improve flexibility and prevent injury.
8. Don’t be afraid to ask for help: Gym staff and trainers are there to help you, so don’t be afraid to ask for advice or guidance on how to use equipment or perform exercises.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Gym workout plan for beginners

Day 1: Full Body Strength Training

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Squats: 3 sets of 10 reps
• Chest press: 3 sets of 10 reps
• Lat pulldown: 3 sets of 10 reps
• Shoulder press: 3 sets of 10 reps
• Bicep curls: 3 sets of 10 reps
• Tricep dips: 3 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Day 2: Cardio

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Interval training on the treadmill: 30 seconds of sprinting, followed by 30 seconds of walking. Repeat for 20 minutes.
• Cool-down: 5-10 minutes of stretching

Day 3: Rest Day

Day 4: Lower Body Strength Training

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Deadlifts: 3 sets of 10 reps
• Leg press: 3 sets of 10 reps
• Lunges: 3 sets of 10 reps on each leg
• Leg curls: 3 sets of 10 reps
• Calf raises: 3 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Day 5: Cardio

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Stationary bike: 30 minutes of steady-state cycling
• Cool-down: 5-10 minutes of stretching

Day 6: Upper Body Strength Training

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Bench press: 3 sets of 10 reps
• Seated rows: 3 sets of 10 reps
• Shoulder raises: 3 sets of 10 reps
• Bicep curls: 3 sets of 10 reps
• Tricep extensions: 3 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Day 7: Rest Day

Remember to start with lighter weights and focus on proper form before increasing the weight. Additionally, make sure to listen to your body and rest when needed. With consistency and dedication, you’ll soon start seeing progress and achieving your fitness goals.

Gym machine workout routine for weight loss

Here’s a sample gym machine workout routine for weight loss:

• Treadmill: Warm-up with a 5-minute walk, then alternate between a minute of jogging and a minute of walking for 20 minutes. Finish with a 5-minute cool-down walk.
• Elliptical: Begin with a moderate resistance and increase it every 5 minutes for 20-30 minutes. Finish with a 5-minute cool-down at a lower resistance.
• Stationary bike: Begin with a moderate resistance and increase it every 5 minutes for 20-30 minutes. Finish with a 5-minute cool-down at a lower resistance.
• Chest press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Lat pulldown machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Leg press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Leg curl machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Seated row machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Shoulder press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Ab crunch machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.

For more ideas for fitness, check this out:

• Weight Training for Obese Beginners
• Free Weights Workout for Beginners
• Best Gym Routine for Abs

The post Gym Workouts for Beginners to Lose Weight appeared first on Actionable Wellness.

Healthy smoothies are a delicious and effective way to support your weight loss journey while maintaining a balanced diet. Incorporating nutrient-dense ingredients like leafy greens, chia seeds, and a scoop of protein powder can transform your smoothie into a meal replacement that fuels your body with essential nutrients. Green smoothies, packed with leafy greens and a variety of fruits, are a great addition to any weight loss plan, offering an energy boost while helping to control calorie intake and manage blood sugar levels. They also offer a Quick Breakfast Idea for busy mornings.

For those following a keto diet or aiming to reduce body fat, fat-burning smoothies made with unsweetened almond milk, almond butter, and healthy fats like flax seeds are excellent choices. These smoothies not only provide grams of protein necessary for muscle mass maintenance but also contribute to gut health and disease control.

The best smoothies for weight loss are often those that incorporate whole foods and avoid added sugar, making them a convenient way to meet your nutritional needs. Using a liquid base like coconut milk or a cup of coconut water adds a creamy texture without compromising your healthy lifestyle goals. For an extra dose of vitamin C and immune system support, adding a cup of blueberries or a ripe banana can be the perfect touch.

Whether you’re enjoying breakfast smoothies, protein smoothies, or green smoothie recipes, the variety of smoothie ingredients available allows you to tailor each blend to your taste preferences and dietary needs. These smoothies are not just a part of your healthy habit but also one of the easiest ways to enjoy whole fruits and veggies, making them an essential part of any healthy weight loss smoothie plan.

Breakfast Smoothies for Energy and Weight Loss

If you don’t want to drink your smoothies, check out these healthy smoothie bowls for a different kind of “smoothie” experience. Get your printable salad ingredient cheat sheet and smoothie ingredient cheat sheet here to balance your fruit and veggie creations every time! For more diet changes that help you have more energy, check these out.

For these healthy smoothies for weight loss, all you need is a good blender and a great recipe. We love our ninja kitchen system and it has small smoothie cups that go right on the base. It makes a really smooth creamy smoothie. We can add ice and get them like an ice cream shake.

Some of the common ingredients we include in these smoothies for weight loss are:

• Protein
• Healthy fat
• Fiber

Protein helps you stay full longer and gives your body energy for longer. Carbs help your body have more energy. Healthy fats prevent hunger and help many processes in your brain and body. And fiber gives satisfaction and helps with digestion and overall health. (For cheap protein ideas, check these out.) Everyone needs healthy snack ideas for good health!

When you replace your standard breakfast with a weight loss smoothie, you can lose weight. And it’s a great start on the nutrition for your day. Nutrition is an important part of your fitness journey! And it helps you tremendously to reach your weight loss goals for health.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Chocolate smoothies for weight loss

Literally ANYTHING with chocolate is something I want. So having a chocolate smoothie feels like a treat to me. I love combining healthy ingredients with high quality cocao to give myself a healthy meal or snack.

My favorite one is 1/2 banana, 1 tablespoon of cocao, 1/2 cup plain greek yogurt, 2 tablespoons of raw organic sunbutter (I’m allergic to nuts), 1 tablespoon of raw honey, 1/4 cup fresh organic blueberries, 1/4 cup oat milk (I’m allergic to milk). Once it’s blended well, I add ice until it gets thick and shake like. Ohhhhh, it’s good!

This creamy chocolate peanut butter smoothie is low in carbs, and sugar and filled with healthy fats and superfoods.

This berry chocolate smoothie is full of antioxidants from the berries and the chocolate and it couldn’t be easier!

Oatmeal smoothies for weight loss

This apple and pear smoothie combines fresh fruit with oats for protein and a touch of maple syrup. It’s fresh and light, and perfect as a breakfast smoothie or mid-afternoon snack.

This mango pear smoothie is fresh and light, with flavourful fruit and hemp seeds for protein. Easy to make, it’s so flavourful, with a little tropical vibe to it!

Kale smoothies for weight loss

This delicious kale spinach smoothie tastes amazing and is loaded with nutrition thanks to banana, mango or pineapple, almond milk, spinach, kale and vegan protein powder. Enjoy this creamy green smoothie for a healthy breakfast or nutrient-dense snack any time of day.

A Kale Pineapple Smoothie is great to start your day! It’s delicious, super green and packed with vitamins and antioxidants.

This super green apple broccoli smoothie is creamy, packed with nutrients and tropical flavor! Easy to make and customizable, it’s a meal prep-friendly vegan breakfast or snack idea that even kids enjoy.

The only kale smoothie recipe you’ll ever need: not only good for you but also delicious! This detoxifying protein-packed green smoothie tastes amazingly refreshing and only takes 5 minutes to make!

Watermelon smoothies for weight loss

This watermelon pineapple smoothie is the perfect ice-cold refreshment on a hot summer day. The fruits used have a really high water content and make the smoothie extra hydrating.

Pineapple smoothies for weight loss

This tropical mango pineapple smoothie is perfect for a hot summery day. It will make you feel like you’re on vacation and will keep you refreshed!

Made with 100% carrot juice, oat milk, fresh ginger, banana, pineapple, and mango, this 5-minute Tropical Carrot Smoothie Recipe is a delicious healthy smoothie the whole family will love! Vegan, gluten-free, and dairy-free, this is a great smoothie for weight loss.

Jugo verde (or Mexican green juice) delivers big on fresh and zesty flavors. With ingredients like nopales, it also contains health benefits that will keep you feeling young and vibrant!

This Creamy Pineapple Smoothie recipe is a keeper. It’s deliciously smooth, incredibly refreshing, and infused with healthy dark greens (kale and romaine lettuce) healthy proteins, and fats. Make it for breakfast, as a pick-me-up snack, take it to work, or offer it as a healthy drink to your guests with some nuts or dried fruits on the side.

Here are more healthy drink ideas to inspire you to add nutrition to your diet through your drinks too! For more ideas on things you can eat that are healthy even if you hate cooking, check this out: Tips for How to Eat Healthy When you Hate Cooking.

For ideas on which foods have the most nutrition for the least money, check out this post. Check out these superfoods for health!

If you need more help, these Easy Healthy Wellness Menu Ideas for Real Life are a great idea!

The post Healthy Smoothies for Weight Loss appeared first on Actionable Wellness.

Meal prepping is a great way to have delicious meals on the table during a busy work week without a lot of fun. There is an easy way to stay focused on your weight loss journey. It’s a good idea to prep lean protein, whole grains, and healthy vegetables with a little time and effort to help you reach your nutrition goals later with these simple meal prep ideas. Your weight loss goals don’t have to be out of your reach because of busy weeks.

We like to mass produce chicken breast, ground turkey, ground beef, pulled pork, black beans, brown rice, sweet potatoes, fresh fruit and more, so we can throw together a nutritious meal in minutes the next day. Another great option is to have make-ahead meals done and in the freezer. You’ll always have delicious flavors in your healthy weekly meals with less effort than ever before. AND, you can save money too! 

Benefits of Meal Prepping for Weight Loss

Meal prep has several benefits. It can help you to save time and money. It can also help you to eat healthier and shed unwanted weight. By planning and doing some simple preparation, your family can enjoy nutritious and convenient meals every day.

Get your macro cheat sheet, macro tracker, and water tracker bundle here!

Along with saving money, meal planning can also help you to save time. When you have your meals planned out, you won’t have to spend time looking through the fridge and freezer for something to cook for dinner or go to the grocery store before dinner to get something to make. Try these healthy bulk cooking recipes for ideas.

Because you’ll be making fewer trips to the grocery store, you’ll also be able to spend less money on gas and avoid standing in line while you’re tired and hungry. Meal planning can help you to eat healthier by replacing restaurants or delivery meals with healthier meals at home. Check out how to choose cheap food that is still nutritious here.

Meal Planning Guide

Meal planning gives you control over what you eat, so you can easily make more nutritious, healthy meals for dinner and enjoy the benefits that eating healthier provides. And remember that exercise helps you control your food cravings!

Meal prep can help you to stick to your diet while still eating food you enjoy. If someone in your family has a dietary restriction, wants to eat more vegetables, or wants to lose weight, meal planning can help take care of those things as well.

Once a week, sit down with a pen and paper and decide on your meals for the week ahead. This will help you to better plan nutritionally balanced meals based on the groceries you have on hand. It will also cut down on shopping trips because you’ll know ahead of time what’s needed for a particular meal.

If you don’t like to plan the meals for an entire week, at least know in the morning what’s for dinner that night. Leaving the decision until the afternoon gives you fewer choices and makes it too easy to rely on take-out food.

To save time, prepare a healthy breakfast the night before. Set the table and arrange the breakfast meals in the fridge. Keep breakfast simple by limiting options. Have eggs in an English muffin one day, oatmeal one day, yogurt cups another. Having too many choices means there’s more to clean up and put away. Check out these healthy lunch ideas for weight loss too. They can be prepped ahead.

Prepare, wrap and refrigerate sandwiches for the week’s lunches ahead of time. You can even make a big batch of meat sandwiches in hamburger or submarine buns and freeze them. Mayonnaise doesn’t freeze well but many other things do.

Keep healthy snack food in a kitchen cupboard for children to easily make their snacks.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Meal planning ideas

Meal planning can help you to save money. If you eat out a lot because dinner time is disorganized or because cooking seems like a chore, meal planning could be very beneficial in helping you to quit overspending on food.

Because meal prep enables you to know what you’re going to make every night for dinner, it can help you to eat out less and reduce the money you spend at fast food and family restaurants.

Do whatever you can ahead of time to make your life easier later. While waiting for the children to finish breakfast, get a head start on dinner. Take the meat out of the freezer, wash the potatoes, cook the pasta for the casserole or put the pots on the stove.

Practice bulk cooking using the multiple task system. As long as you’re in the kitchen making one meal, prepare three or four meals using similar ingredients and cooking times. With the proper planning, you can make most of the main meals for the week in one cooking session with extras to freeze and for leftovers. After two or three weeks of bulk cooking, take a week off and use dinners from the freezer.

When things are cooking, make a big salad to serve as a quick vegetable with the meals. Preparing these meals in one cooking session would take about two hours and give you quite a few dinners and lunches for the coming week or freeze for later use.

By using the bulk cooking system of meal preparation, all you need to do for dinner each night is add a salad or other veggie side. What you make is limited only by your imagination and personal taste. It takes organization and practice but once you get the hang of it, meal preparation is a snap.

By planning and incorporating a bulk cooking session each month or so, your family will enjoy hearty and nutritious meals every day of the week.

Also, because meal prep can help you to save time, you’ll be able to spend more quality time with your family around the dinner table, instead of searching the refrigerator, pantry, and freezer or going to the store to look for something to eat.

When choosing meals, pick items that everyone will enjoy. Get everyone’s input, ask for ideas, and mix it up regularly as you continue to meal plan so that you don’t get into a rut of eating the same things over and over again.

The post Meal Prep Ideas for Weight Loss appeared first on Actionable Wellness.

When you’re trying to find a way to measure progress on your weight loss, it’s a good idea to use measurements of your body parts rather than weighing on the scale. The scale can be deceptive. But if you are measuring pounds lost, remember these few tips:

• Don’t weigh every day. Your weight will fluctuate based on many factors from day to day. Stick to once a day week or, even better, once a month to get a better picture.
• Weigh at the same time each time. If you eat and drink first, do that every time. If you don’t, then don’t every time. Weigh wearing the same weight of clothing each time.
• Remember that your weight fluctuates dramatically by water weight especially for women, so the scale isn’t the best measure of actual pounds of fat or muscle.
• Muscle is heavier than fat, so if you are lifting weights and building muscle, your weight may actually go up as your body gets smaller and more fit.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

How to measure the body

Measuring inches is a far better way to determine fitness level and loss of fat as well as muscle gained. There are a few ways to get the best measurements. Use a flexible measuring tape that is made of fabric or plastic so it can hug the curves of your body. Remember these tips:

• Stand up straight with good posture. Don’t slouch.
• Make sure your tape is straight and not twisted.
• Look in the mirror if you’re measuring yourself and make sure your tape is going around the body part you are measuring and doesn’t go up or down in the back.
• Place the tape snugly up against the body but don’t indent the skin or fat. Just hug it slightly.
• Don’t suck in or flex, relax the body.

I like to measure the chest, waist, and right thigh about once a month or once every 3 months to measure the progress of my clients. When someone comes into the gym for a fitness evaluation, they will usually come back in 3 months to a year for another one to compare it to. It’s fun to see their progress and I’ve been loving the inches I’ve lost since I started losing weight after my health situations have improved.

Get your macro cheat sheet, macro tracker, and water tracker bundle here!

How to take chest measurements

To measure the chest, put the tape measure around your back and meet up in the center of your chest. Try to make the tape go straight across your nipples to get the best measurement.

How to measure thigh

Measure your right thigh, it’s always a little bigger than the left on most people. If you are building muscle, you’ll see a lot of increase in the thigh. If you are losing a lot of fat, you’ll see a big difference there too. Place your tape around the widest part of the mid thigh, there’s a little place where fat kind of collects there. You’ll know it when you see it. Then take the tape straight from there.

How to measure waist

To measure your waist, line the tape measure up on your belly button. Then check in the mirror and make sure you are measuring straight around the back. That will give you a great indicator because you’ll always have that “land mark” to follow.

There are other places to measure. Some people do the hips and biceps as well. We do for the fitness evaluations. You can measure any place where you want to track the progress.

For the hips, find the widest part and measure that and for the bicep do the same. It’s about mid upper arm as well. Similar to the thigh.

You’re going to love seeing the inches go down as you lose fat or go up as you gain muscle in your arms and legs. Measuring is a great way to stay encouraged on your fitness journey! If you keep up the work, you’ll be looking like you want and feeling better in no time.

Here are some workouts to get you started on your weight loss journey too:

• Bodyweight exercises
• Pilates for Obese Beginners
• Chair yoga
• Beginner exercises
• Workout plan

And don’t forget these free workouts for obese beginners too! Remember that exercise helps you control your food cravings! Try one of these easy workouts to get started. And don’t forget to set reasonable Fitness Goals to keep you on track.

The post How to Take body Measurements for Weight Loss Correctly appeared first on Actionable Wellness.

Food macros

What are macros anyway? Are carbs evil? Do we need to avoid fat? The problem with these questions is that the perfect balance can be different for each person, but if you need to lose weight for your health, balancing what you eat is a great place to start. And there are diet changes that help you have more energy.

Macronutrients are proteins, carbs, and fats. And your body processes each differently.

• Your body digests starchy carbs first because they are the easiest, and they turn into sugar.
• It digests high fiber carbs next.
• Proteins and fats take way more energy to digest and this is why they keep you fuller longer.

Protein is key for staving off hunger and building lean muscle in your body.

Fat is also important for satiety. Healthy fats reduce inflammation and balance hormones. They also help your hair and skin look amazing. And they are vital for brain function and so much more.

Carbs, just like the other groups, need to be of high quality. Highly processed carbs are fast-digesting and sugar forming. They have little nutritional value and cause weight gain. So what about nonstarchy carbs? Leafy greens and cruciferous vegetables will give you sustained energy without the insulin spike. They are called resistant starches. They convert to sugar or energy more slowly and in the liver. They feed healthy gut bacteria as they pass through digestion.

Macro balanced meals

Each body is a little different, but to start out with macronutrient balance in your meals, try to get 1/3 of your calories from each group in high-quality form. It takes all of them combined together to get the desired well-running results you need. You’ll be burning excess fat, metabolizing sugar, and have more energy, feel better, think more clearly, and have an improved mood. This has been a life-changer for us! And remember that exercise helps you control your food cravings! This is an important part of your Health and Fitness goals.

Keep in mind that fat has the most calories, 9 per gram, then protein and non-starchy vegetables have the least at 4 per gram. So you can fill your plate with a lot of them. This will balance your blood sugar, and calm hunger, and food cravings. And once you get used to it, you’ll be a pro in no time. Once your blood sugar is balanced and your food cravings diminish, you’ll start seeing the weight loss you need for your health. We have been doing it for about 5 months and have each lost a considerable amount of weight and lots of inches. Our joints are feeling better, our clothes are not so tight. I’ve lost over 25 pounds myself.

Protein is so important to help you shed unwanted pounds. But like I said before, quality matters. It’s best to get grass-fed meat, dairy and eggs. Organic is preferred also. But get the best quality you can afford. You are worth it. Some good protein sources are:

• Fish
• Chicken
• Lean beef
• Whole fat Greek yogurt
• Eggs
• Nuts and nut butters

High-quality fats include:

• Coconut oil
• Avocado oil
• Olive oil
• Butter from grass-fed sources

High-quality carbs include:

• Leafy greens
• Broccoli
• Cabbage
• Brussel sprouts
• Lettuce
• Green beans
• Tomatoes
• Asparagus
• Mushrooms
• Kale
• Cucumbers
• Carrots
• Blueberries
• Apple
• Strawberries

Some sources of really low carb vegetables you can have more of include:

• Celery
• Peppers
• Zucchini

We’re not talking about low carb, keto, or paleo here. We are talking about balance that sustains long-term wellness.

Our eating plan includes making sure we have each of these items in each meal. We have breakfast, lunch, snack, and dinner each day to keep our metabolism moving. The meals are small. We do 4 oz of protein, 2 eggs, 1/4 cup Greek yogurt, or 2 Tablespoons of nuts or nut butter for the protein. My wife is allergic to nuts, so she does sunflower or pumpkin seeds instead. The nuts and yogurt have fat in them already, so we don’t add it to those meals, but if we use lean meat or eggs, we cook them in oil or butter or add a sprinkle of organic cheese.

For the carbs, we do 1 cup of the top list of vegetables or fruit, 1 1/2 cups of the really low carb ones, or 1/2 cup of whole-grain such as old-fashioned rolled or steel-cut oats, whole grain rice, or another whole grain. High fiber foods are great for weight loss. We do not eat wheat except for einkorn wheat and we do try to avoid corn. Even though it is so yummy! It’s really not good for the body. Or check out this low carb millionaire chicken casserole that isn’t full of tons of carbs like some other meals are.

Weight loss vs inch loss

If you have a lot of weight to lose to give a break to your bones and joints, obviously you will shed some pounds, but the shape of your body is far more important than pounds. Inches lost are the goal. We have seen our bodies change shape completely when eating this way. More muscle tone, and a stronger overall shape. We still have a long ways to go, but we are heading in the right direction and I am under the absolute minimum my doctor wanted me to lose for my hernia issues. So that’s a huge victory in itself.

It’s not always easy to choose my wife’s super healthy and macronutrient balanced meals over a burger and fries. She’s a saint and cooks such great things for me, but I also like junk food. I was raised on a total crap diet and that’s what I like. She’s been working on me for over 30 years and there are a lot of vegetables I really enjoy now and tons of them that I think are okay.

How to lose weight when you hate vegetables

We have a ton of advice here on how I went from hating all vegetables to liking quite a few, so check it out. And here are some inspirational recipes for meals with vegetables that you are going to love. Like these little pumpkin fat bombs that are a balanced snack for you to enjoy when you need a little sweetness.

For more weight loss ideas, check these out:

• 60 Quick Macro Balanced Snack Ideas
• Check out these healthy breakfasts to help you lose weight for ideas to start your day!
• And check out these healthy lunches for weight loss too. You can learn to like vegetables. I did it and you can too.
• And don’t forget about Healthy Dinners to Lose Weight as well.
• 22 Healthy Snacks from a Vending Machine

Do you need grains in your diet?

It’s not totally necessary to have grains in your diet as long as you have carbs to give your body energy. Carbs are an important part of your health and if you limit them too much, it causes your body to cannibalize itself to get energy. Low carb diets are not healthy, but macronutrient balance diets with healthy carbs are. And whole grains are full of healthy fiber and nutrients that will help you stay full, feel energetic and lose weight if they are eaten in moderation. We recommend ancient grains that are good sources of nutrition and have not been genetically modified or overly hybridized. Check out some ancient grains recipes here.

If you’re on a budget, check out these cheap nutritious foods to keep in your diet. Also, meal prep planning helps a lot.

Get your macro cheat sheet, macro tracker, and water tracker bundle here!

Free Printable Macro Cheat Sheet

Print out your free cheat sheet to carry with you here.

And your free macro tracker here:

The post Macronutrient Balance for Weight Loss appeared first on Actionable Wellness.