how to lose a pound a day diet and exercise



i'm about to show you a fast weight loss workoutthat's going to help you burn a lot of fat real fast, and this workoutwill help you get a flat belly and build a six pack. plus, you'll buildnicer looking legs and a firmer upper body, so you'll look good nakedfrom head to toe. okay, here's the workout you're going to doto lose weight fast. first,

you're going to 15 weighted jump squats usinga pair of five to 15-pound dumbbells. the jump squats help tone up allyour leg muscles including your butt, hips, and thighs. if doing squat jumpsis too hard, you can do 15 regular weighted squats with or without achair.

after you do 15 weighted jump squats, putyour dumbbells down and take a one-minute rest. then you're going to do 15body weight-only jump squats. if doing this is too hard, you can once againdo 15 regular squats with or without a chair. if you can't do all 15 weightedor body weight-only jump squats without getting real tired then juststop. take another quick one- minute break, and then keep going them untilyou've done all 15 jump squats. after you've done 15 body weight-onlyjump squats, take another one- minute rest. then you're going to crawl on your hands likethis for 100 feet. make sure

your knees or legs never touch the floor whilecrawling on your hands, and don't forget to place a towel or a mat underyour toes so you can crawl across the floor. if crawling on your handsis too hard, then crawl on your hands and knees. since you may not have 100 feet of space tocrawl, just crawl back and forth with whatever space you have until you'vecrawled a total of 100 feet. if you don't have much space to crawlin, do abdominal planks and hold that position for one to two minutes.this exercise really works your lower abdominal muscles, and if you can'tcrawl 100 feet without stopping,

then crawl 25 feet at a time while takingshorter, 30-second to one-minute breaks until you've crawled 100 feet. after you crawl 100 feet on your hands, you'regoing to stand up and go right into doing 100 jumping jacks. if youcan't do all 100 jumping jacks without stopping, then just do about ten or20 at a time while taking shorter 30-second to one-minute breaks untilyou've done all 100 jumping jacks. after you've done 100 jumping jacks,stop and take a one-minute break. then you're going to do 20 pushups like thisusing a pair of five to 15-

pound dumbbells. each time you finish a pushup,pick up one of the dumbbells by doing a back row, and after you'vepicked up the dumb bell, you're going to do a tricep extension. you'regoing to alternate doing this on your right and left arms every time youdo a pushup, so you'll end up doing ten of these on each arm as you do 20pushups. this exercise is going to help firm up yourchest, and it'll help you get rid of arm and back fat by giving you firmerarm and back muscles. if you have a hard time doing pushups, then do yourpushups on boxes and as you get stronger you can lower the height of thebox until you get strong

enough to do a full pushup. you can also doregular pushups if using the dumbbells is too hard for you. if you can'tdo all 20 pushups without stopping, then just do about three or fiveat a time while taking one- minute breaks in between until you've done20 pushups. after you've done 20 pushups, stand up andgo right into doing 100 ski steps. if you can't do all 100 ski steps withoutstopping then just do about 10 or 20 at a time while taking shorter30-second to one-minute breaks until you've done all 100 ski steps.then after you've done 100 ski steps, take a two to five-minute break, andrepeat this workout one to

three more times. after you've done this entire workout circuittwo to four times, you're going to finish your weight loss workout bydoing only one ten to 20-minute interval workout. go to nowloss.com/i to seehow to do interval workouts to burn fat faster. but first let's quickly goover the workout again so you can see how to lose weight faster. first, you're going to do 15 weighted jumpsquats. then you take a one- minute rest, and then you're going to do 15body weight-only jump squats. take another one-minute break and then you'regoing to crawl on your hands

for 50 yards. without taking a rest, you goright into doing 100 jumping jacks. then you take a one-minute break, andthen you do 20 push-ups. without taking a rest, you go right into doing100 ski steps. after you've done 100 ski steps, take a two to five-minutebreak and do this work out again one to three more times. finally, afteryou've done this entire workout a total of two to four times, you'regoing to do only one ten to 20- minute interval workout. go to nowwloss.com/ito see how to do interval workouts to burn fat faster. here are five ways you can burn even morefat with this workout. you can

rest less between exercises. you can do morethan 100 jumping jacks or ski steps. you can crawl on your hands for morethan 100 feet. you can use more weight when doing your pushups and weightedsquat jumps. or you can do more than 15 body weight squat jumps. it may take you 25 to 50 minutes to do thisworkout circuit two to four

how to lose a pound a day diet and exercise,times, plus the one interval workout at theend. you should only do this weight loss workout no more than three timesa week. depending on how much you weigh and what type of diet that you'reon now, you can expect to lose up to four pounds a week with this fast weightloss workout.