Category Archives: Building That Body

How to Build Muscle with Dumbbells

How to Build Muscle with Dumbbells

Many folks have dumbbells at home than other heavy gym equipment. How to Build Muscle with DumbbellsAs a result, they would like to know how to build muscle with dumbbells. Yes, dumbbells are even handy that you can choose to move with it wherever you are going, but of course that is depending on how heavy it is and what you are moving with.

<<<Get your adjustable dumbbells for home gym here>>>

A lot could be achieved by using dumbbells to build muscle; all it will require is your effort to make that happen.

In order to be on the right path toward building muscle with dumbbells, you have to determine your fitness goals. As a matter fact there are reasons why one would like to build up muscles, right? Based on this reason you will now determine your workout routine and diet. So to increase the chances of achieving your goals there is the need to create a schedule and go with it.

• People that are just starting out to build muscles should endeavor to do cardio after each day of strength training to allow healing or better still rest.
• Whereas advanced gym folks can work out almost every day and doing so by concentrating on different muscle group on different days.

Like I said earlier, plan your workout schedule to achieve results by working on the different muscle groups every other day and by resting in between, this is the best way to build muscle quickly without difficulty.

For example:

• Work on your chest and back on Monday and rest on Tuesday.
• Work on your legs on Wednesday and rest on Thursday.
• Then work on your shoulders and arms on Friday and rest through the weekend.

Chest Building Exercise

To work on your chest and pectoral using dumbbells you can try one of the following. Meanwhile, you can look up this article on Best Dumbbell Exercises, this will help I can assure you.

Flat Bench Dumbbell Press– This is simply done by lying flat on your back on a bench with equal weight dumbbells in each hand. Make sure that your feet are flat on the floor, and then start to push the dumbbells towards the ceiling. Ensure that the dumbbells are in a horizontal position while pushing up and down back to your chest. Repeat the push as many times as possible and do about 3 sets.

Incline Dumbbells Press-Is another option you might want to do. This is performed on a 45 degree inclined bench where you lie on it on your back with your feet flat on the floor. Hold dumbbells of equal weight in each hand and start pushing towards the ceiling and back again to the chest level. Again make sure that the dumbbells are in horizontal form. Repeat this exercise as many times as possible and do about 3 sets.

Dumbbell Flies is yet another option you could use to build your pectoral. This time, lie on a bench (not inclined bench) with your back. Have dumbbells of the same weight in each hand; have your arms extended sideways of your body but arch your elbow a little and then start to push and press the dumbbells up until they both touch each other and above your chest. Repeat the exercise as many times as possible and do 3 sets. This time, make sure that the dumbbells are in a vertical pattern while carrying out this exercise.

Shoulder Workouts

Arnold Dumbbell Press– can be done while sitting on a bench or standing, either way, it’s ok. Hold equal weight dumbbell in each hand Let the dumbbells (forming a 90-degree angle) be held up above your shoulders and beside your head Push up to the ceiling until your elbows are lock and then back down again. You may try pushing the dumbbells with your arms angled out at forty-five degrees.

Alternating Dumbbell Deltoid Raise-is done by standing with hands beside your body with feet at shoulder width apart. Hold equal weight dumbbells in each hand and start to raise up in front of you until it gets to shoulder level and then return to starting position. Repeat this exercise as many times as possible and do about three sets

Dumbbell Upright Row– Start by standing with equal weight dumbbells in the horizontal form in each hand resting in front of your thighs. Now raise the dumbbells along your body until they get to your chest level and then lower back.to starting position. Repeat as many as possible and do 3 sets.

To develop your arms using dumbbells, these below have been proven effective.

Bicep Curls– is done by standing with your feet shoulder-width apart, equal weight dumbbells in each hand beside your body. Let the dumbbells be in a horizontal form having your hand facing up. Start to raise to your shoulder and back down again to the starting position. You may choose to raise one hand at a time or both hands at the same time. Whichever one that suits you it is ok. Take note, make sure you do not stoop while doing this exercise but instead stand upright and make sure it’s only your arm that is doing the raise.

Triceps Extensions- is done by sitting or standing upright with a dumbbell raised above your head. Start to lower the weight behind your back without actually moving your upper arm part. After this return to start position and repeat as many times as possible and when you are done with one hand, repeat the same with the other hand too.

Hammer Curl– is done by standing with your feet shoulder-width apart with equal dumbbells in each hand. Stand with your hands beside you (dumbbells in vertical position), raise both hands with dumbbells with the lower part of your arms towards your shoulders and lower them back again to starting position. Repeat as many times as possible.

Lying Dumbbell Triceps Extension– is done by lying flat on the bench with a dumbbell in each hand and both feet on the floor. Raise the dumbbell s up above your head and slightly tilted over your head. Start to lower the dumbbell down beside your head and back up again using only the lower arms as a vehicle to do so.

The following dumbbell exercises are an excellent way to develop the legs.

Dumbbell front squat
Dumbbell split Jump
Alternating Reverse Dumbbell Lunge
Seated One Legged Toe Raise

Please click on the links to see details.

For Back exercises

Bent over Two Dumbbell Row is done by standing with dumbbells in each hand. Bend your upper body over until it is almost in parallel with the floor but slightly angle up. Lower the dumbbells toward the floor and back again to your chest. The dumbbells can be held horizontally or vertically.

Dumbbell Shrugs is done by standing with the dumbbells in each hand by your side. Start to raise the weight without moving your arms but raise with your shoulders. Raise and lower back to starting position. Repeat as many times as possible.

Middle Back Shrugs is done by lying stomach-down on a forty-five degree inclined bench with dumbbells in each hand. Let your arms hang down loose, then pull up the dumbbells towards your chest and then back down to the starting position. Repeat as many times as possible.

Diet Plan

Now that you have a good number of dumbbell exercises to develop those muscles there is the need to also consider what you eat. The body requires certain healthy foods to function properly and to produce that energy you need to work out and healing. Observe these and you will be fine.

• Desist from eating unhealthy foods such as processed and junk foods.
• Eat nutrient dense and calorie foods such as dried fruit, nut butter, and nuts.
• Smoothies can really help to produce that energy you need to cope with your training.

You can use whey protein, fresh fruits, and dairy based fluids to increase your chances of developing those muscles.

As you may or may not know, protein is a very vital substance that is essential for the growth and repairs of muscles. So, the intake of a good deal of protein must not be ruled out. Milkshakes can be considered as yet another alternative to getting good protein.

Hydration

Many don’t take hydration seriously while working out. You must keep your body hydrated at all times to avoid fatigue. And when you are fatigued early into your workout you can only imagine how negatively it will impact your exercise. Drink plenty of water.

Supplements

Supplements can help you to achieve your goal, just as it can also affect your performance and health. Therefore, when opting for supplements you should be careful as to which one to use. Unfortunately, FDA doesn’t regulate the supplement industry so you shouldn’t trust everything you read.

However, you may look up this whey protein review and decide for yourself because whey protein is a very good source of increasing our protein intake.

Conclusion

Keep records of the weight and reps you accomplish and strive to increase your weight as you progress because there is no way you can be strong and build muscle without increasing weight. Also, pay attention to what works and what does not work so as to adjust where necessary. Do not bother how strong and good the other person next to you is but compete with yourself. Always strive to be better than you were yesterday.

Do leave a comment, contribution or question in the comment box below.

How to properly do Squat-Easy

How to properly do squat is important in order to achieve positive results and to avoidHow to properly do Squat-Easy injury. In fact, any type of exercise must be done properly otherwise you will end up wasting your time and also risk injury. Exercise as squat is a very effective workout that has the ability to increase or induce the production of endogenous testosterone production and also works on the entire lower muscle group of the body hence it is called a compound workout.

In as much as we may look at squat as a simple workout that does not require technical know-how, it could be dangerous when done wrongly especially with weight. By the way, squatting is one of the most effective exercises one can engage in.

Now, let’s look at the general, conventional proper way to do squat. We shall start by how to do proper body weight squat then move on to how to do barbell squat properly because the two require different approach even though they are both squat exercises. But the body weight squat is the basic squat, once done correctly there is every tendency that your barbell and dumbbell squat would be done correctly too.

That being said let see a guide to how to do body weight squat properly.
Body Weight Squat

To do the body weight squat properly you have to start by standing upright with your feet at should width apart. You can now put your hands behind your head. At this point you are set to begin your squat but not without observing some other elements such as; should your feet be flat on the floor when you are going down and rising up? You see some people tilt their knees forward instead of trying to go down with their hips and butt as if they trying to sit down. You don’t do that, you must make sure your body is upright in the course of squatting down and up without having your upper body moving back and forth, it has to be steady. Go down as much as possible before reversing back up Moreover, you must use a proper squat feet angle in order to maintain the balance you need during squat movement.

• Do not use or rely solely on your toes when squatting down but make sure to balance your feet in the course of squatting to avoid tripping or injury.
It is also imperative to mention the need to use the proper foot wear, because this also plays a vital role in your squat workout and even in every workout, except you are going to be doing it without any foot wear.
• Do not let your knees be way past your toes while squatting down.
• Do not squat at parallel level. As I mentioned earlier on, squat all the way down as possible it will make your knees stronger except if you have existing knee injury.
• Do not relax your shoulder and back while squatting as this could cause injury and make you lift lesser weight. With proper tension in your shoulders and back your upper body will engage your core and there will be no issue of a loose body.

How to do Barbell Squat properly

When you are able to apply all the basics mentioned above then you will only have to How to properly do Squat-Easy worry about little things when it comes to barbell squat. However, it is very important to know how to go about getting off barbell from the rack because it is a step further type of squatting from the body weight squat workout you are about to do. It can be a lot more dangerous when done improperly.

I would suggest you start off with an empty bar for barbell squat if it is your first time to avoid accident or injury. Practicing with an empty bar will help you to get used to the bar and subsequently with the barbells on. This will help you perfect the proper way to squat with barbell

Your trunk position is what really matters apart from your stance when about to use the barbell for squat. Your head must be strengthened up and chest out and shoulders squared and a slight arch below your lower back. Take note, you mustn’t bend over or look down when you are about to squat with a barbell on your shoulders/upper back, you must be tensed and focused for the task ahead.

To Barbell Squat without a Rack

To barbell squat without a rack, you have to take the position of feet shoulder width apart and bend over to put your hands on the bar just about the position of shoulder width too. You can go ahead to jerk the barbell to your chest level then over your head and finally rest it on your upper back. And when you are done you have to lift the barbell over your head to your chest then lower it to the floor. This means you have to use a weight you know you can conveniently lift over your head to the chest and finally lower to the floor when you are done squatting.

If you must barbell squat without a rack, please use a weight you are comfortable with, or better still practice with an empty bar to make sure you have gotten the idea of how to lift barbell properly.

To Barbell Squat using a Rack

To squat with the barbell using a rack is a lot safer than not using a rack. Aside from the safety aspect it also allows the person to squat with heavier weights knowing one can always bale it on any of the hook sets on the rack when experiencing difficulty. You may even set the pins of your power rack below the depth you are going just in case if you have to bale at that point.

If you feel that the barbell bar is slipping away from your back, you can use a towel to pad (which I think can also not be convenient) or use Manta Ray as this will improve your workout.

Conclusion

Squatting is a very productive workout, more so with a barbell. It could be painful but remember, no pain no gain and the most painful exercise is the most productive. I do really hope that this article on how to properly do squat has benefited you immensely.

Do not hesitate to drop a comment, contribution, or question in the comment box below.

Stability Ball Exercises for Beginners-Easy to Learn Steps!

Stability Ball Exercises for Beginners-Easy to Learn Steps!

Stability ball exercises for beginners article have become imperative because of the difficulty in trying to exercise with it especially by a beginner. The ball’s unstable surface could make a beginner to use it the wrong way or should I say apply the muscles of the body differently in order to maintain balance. The stability ball exercises help to build and strengthen the core.

It is of great help with balance exercises such as the pelvic thrust and you should also have it in the back of your mind that stability ball exercises are not all about strength, not strength exercises or speed but control. I love that, ‘’control’’! If you have control of anything you can be at the top, right? So, control is all need here in order to gain mastery of stability ball exercises.

Make sure you also clear the area you intend to use for these exercises to avoid injury, things like furniture and piercing objects. You can do these exercises without having to count the number of sets and repetitions, but exercise until you have had the feel of it that you can no longer hold the correct position. When you start feeling your back sagging, pelvis tilting and arching then, you have reached your technical failure which means it is time to stop to rest for a couple of minutes to resume again.

So, because this article is stability ball exercises for beginners, so I wish to start with the basics then in my next article will proceed to the advanced. Before we proceed there is the need to point out how to sit on the exercise ball and also make sure you select the right size you are comfortable with.

How to Sit on Stability ball exercise ball

Learning how to sit correctly on a stability ball would add to getting results and also eliminates injury. Sit on a stability ball with your shoulder blades down and chest up, even as your head is back over your shoulders. Your feet should be flat on the ground/floor about shoulder width wide or there about.

• Do not let your head to tilt to one side but let it be straight
• Do not let your shoulders to be uneven, but level.
• Don not let one of your hip to be higher or lower than the other, but let both be even
• Let your knee caps be even
• Do not let your ankles to roll in so that your weight is on the inside of your feet, but let them be straight so that your weight will be on the feet and not on the inside.

It is OK to feel as if the stability ball is rolling under you when you first start using and sitting on it. In a situation like this, you can start by sitting with feet on the floor/ground shoulder width apart and your hands on the ball. By the time you have been reassured that it is not rolling away, you can now put your hands on your laps and bring your feet a bit closer together. If you have gotten use to sit on the stability ball this way with a good posture as stipulated before then you are ripe to try the pelvic movements.

Pelvic Tilt

This is all about trying to move your pelvis separate from your lower back. So, start byStability Ball Exercises for Beginners-Easy to Learn Steps! getting seated on the exercise ball with the correct and proper way of sitting just as I have mentioned earlier. As in your shoulder blades should be down and back, chest up, and keep your both feet on the ground flat shoulder width apart. Keep your lower back flat by sliding your hips forward on the ball. As you now tilt your pelvis the ball should move forward a little bit. The prime mover is the lower trunk musculature.

Pelvic Literal Shift

Apply all the sitting conditions by sitting on a stability ball with your chest up, shoulderStability Ball Exercises for Beginners-Easy to Learn Steps! blades down and back, with your head back over your shoulders. Keep your feet flat on the ground/floor shoulder width apart. Make sure your head is always over your shoulders and your shoulders are not bent but level.

You can start by moving or sliding your hip to the right side even as the stability ball slightly moves to the right. Do the reverse as you slide your hip to the left. Always maintain a good posture while doing this. The prime movers are the lower trunk muscles, glutes and obliques.

Supine Bridge

This is done by sitting on the stability ball with the chest up, shoulder blades down andStability Ball Exercises for Beginners-Easy to Learn Steps! back, while your head back over your shoulders. Do keep your feet flat as always on the ground/floor at shoulder width apart.

At this point place your hands on the ball beside you and walk your feet forward while you lean back on the stability ball. Continue walking forward until your head and upper thoracic spine rest on the ball and push your heels so that your hips are raised up to the point that your laps, upper body and head become straight. Start lowering your hip and butts down and up again.

Return to a seated position again by tucking in your chin toward your chest and contracting your abdominal muscles and then walk your feet backward toward the stability ball. Ensure that your spine is in line with your neck and do not walk out so far to the point that your head and neck are the only support. The prime movers are the glutes, quadriceps and the lower back extensors.

Stability Ball Bridge

Performing the stability ball bridge requires you to start by lying on the floor with yourStability Ball Exercises for Beginners-Easy to Learn Steps! head, shoulders, and back on the floor with your heels on the ball. Yours arms should be straight out beside you with down turned hands (hands facing the floor). Slowly raise your hip and butt up until the body is straight from the shoulders to the heels in descending/ascending order and lower again and repeat. Prevent your back from arching by not pushing your hips too high and also avoid moving your head during this exercise. If you start feeling fatigue or shaking your exercise is done. The prime movers are the hamstrings, back extensors and the glutes.

<<<Leg Exercises for Beginners>>>

Conclusion

I would advise that before you engaging in any of these exercises you should consult your physician. These are simple and basic ways to perform the stability ball exercises for beginners. I do hope you have found this helpful and if you do, please do share because sharing is caring.

Hope to see your questions, comments or just contributions in the comment box below.

forearm muscle building exercises

Forearm Muscle Building Exercises

We have in our various posts in the past talked about ways to build several parts of the body such as exercises that are best for biceps, arms, shoulders, legs, oblique, chest, abs, etc. We all know that the muscle groups work in tandem with other muscle groups, right? They work together to complement and help one another through the day to day activities. Forearm muscle is a typical example of a muscle group that everyone has to depend on every day in order to carry out practical activities.

Hence, there is the need to strengthen all these muscle groups for better body performance and physical fitness. Now, look at it this way, the strength of the upper body partly comes from the forearms, which supports the biceps and the upper arm with lifting. To be able to raise and maintain a lift raised, your forearm should be able to support the wrists and the upper bones essential for lifting that is why well built forearms come handy.

It has been established that, with poor forearms the upper extremities cannot support the kind of weight you can lift with well built biceps and shoulders. There are ways to build and strengthen your forearms; as a result I decided to write this article on forearm muscle building exercises.

Forearm Muscle Building Exercises

Barbell Wrist Curl

This is one of the most effective exercises done to strengthen the forearm muscles because it targets the flexor muscles of the forearms, and this is done by using a weighted barbell or machine.

How to do this with a weighted barbell and a bench is simply sitting on the bench with your forearms on your thighs. Palms facing upward as you hold the barbell. At this point curl the barbell up toward the ceiling as high as you can lift using your wrists and hands. When lowering the barbell let it rolls into the nook of your fingertips and repeat.

Barbell Reverse Wrist Curls

This one is the reverse version of the barbell wrist curls, which means it’s similar to the narrative above, but only targets the extensor muscles.

To do this, just sit on a bench with your forearms rested on your lap, your palms should be facing down while holding the weighted barbell. Start by curling the weight upward as high as you can lift only using the muscles in your forearms and wrist while still keeping your forearms on your lap. Then lower back to former position and repeat.

Dumbbell Wrist Curl

Just like the barbell wrist curl. This is great for the forearm flexors too. It works on the forearm muscles as you work out and do the motions with dumbbells.

In order to perform the dumbbell wrist curl exercise you simply need a bench and a pair of dumbbells. Sit on the bench with your both forearms on your laps with your hands facing up as you hold the dumbbells. Start to lift the dumbbells upward with the help of your hands and wrists only (do not move your forearms). When lowering, allow the dumbbells to roll down to your fingers and repeat the motion again. And do this as many times as you can.

Dumbbell Reverse Wrist Curl

You may have noticed that these forearms muscle building exercises appear to be similar to one another, but they target different muscle groups. As you change in position it completely changes the muscle group target. Reverse wrist curl targets the extensors muscle group. Note that the change of positions also stimulates balance and brings about the right proportion between your forearms.

You can simply do this by having a bench and a pair of dumbbells at your disposal. Sit on the bench with your forearms on your laps, hands facing down while holding the pair of dumbbells in your hands, start moving your wrists and hands upward as high as you can and down again. Repeat as many times as possible.

The moves are exhibited on the video above.

Barbell Reverse Curls

Now, you may say this is kind of familiar ‘’because I just read it earlier on this article’’, but no, it is not the same as the ‘’ barbell reverse wrist curls’’. This is an entirely different kind of exercise that specifically targets the forearm muscle group (extensor), however seems to divert attention to the biceps though.

This is basically done by standing with your feet shoulder width apart, holding a weighted barbell with your hands facing down and hands in front of your thighs start to move the barbell upward towards your chest/shoulder and down again to the previous position. You should make sure not to move your upper or lower body while moving the barbell except your forearms if you wish to get a maximum and effective result.

Conclusion

With these outlined number of forearm muscle building exercises you should be able to get your forearms in shape as they should be. There is nothing like working out to balance the overall muscle groups in your body. This will make you feel good with yourself and others would also appreciate your body even as you achieve the physical well being too.

If you have any question or contribution, please feel free to comment in the comment box below.

Stay healthy.

How to Gain Weight for Skinny Guys

How to Gain Weight for Skinny Guys- A Must Read!

There are how to lose weight articles in the majority on the internet today. One hardly sees an article written on how to gain weight for skinny guys. And it is not as though there are no persons out there searching desperately on how to gain weight even as most are looking for ways to lose it.

The thing is that, over-weight is a problem accompanied with health risks even so with being underweight. Nobody would like to be skinny in as much as all of us abhor being obese. Therefore we must check everything in balance.

So, how do we help that guy that is skinny, but wants to build that body? You can only imagine what it would look like seeing a skinny guy trying to jerk in the gym…would that be a suicide mission or what? In order to develop some muscles, there should be some flesh on the body. Hence I will give some tips on how to gain weight for skinny guys.

How to Gain Weight for Skinny Guys

Track Calories– Many skinny individuals will argue that they eat enough yet they don’t gain weight. They will tell you they eat anything that comes across to them yet no flesh. But the truth is that, they don’t enough; they feel they eat enough. Some have even claimed that women are jealous of how they can freely eat ‘’anything’’ without having to blow up.

Now, to clarify the issue of eating enough or not eating enough is to track your daily caloric intake using FitDay.com. You can use a food scale as an additional tool to help you determine your daily caloric intake.

To know your daily caloric intake will help you to adjust your food intake because there is certain calorie you must take daily in order to gain weight. At least, you need your body weight in pounds x 20 kilo cal daily in order to add weight. For instance:

• If you are 1.70m/5.7 feet your weight should be at least 70kg/154lbs
• If you are 1.75m/5.9 feet your weight should be at least 75kg/164lbs
• If you are 1.80m/5.11 feet your weight should be at least 80kg/176lbs
• If you are 1.85m/6.1 feet your weight should be at least 85kg/187lbs
• If you are 1.90m/6.3 feet your weight should be at least 90kg/200lbs

Anything short of that you will look skinny.

Eat often- Eat as often as possible so that you can eat the recommended daily caloric intake. If you are 125lbs x 20 kilo cal equals to 2500kilo cal per day. That is your expected amount of daily caloric intake.
If you have to eat every three hours in order to have the total caloric intake then just do it.

Eat more during your breakfast and lunch. See more details here

Snacks– Dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, mixed nuts, protein shakes are good snacks to consider.

Eat After Workout– You should always try to eat after a workout to gain back the lost energy because physical activities burn a lot of calories.

Consume energy dense foods– It is believed that 100g raw rice is 380 kilo cal. While 100g raw spinach is only 25 kilo cal. Therefore, it will be wise to consume foods that are high in calories such as:

Olive Oil– 1 table spoon of olive oil is about 100 kilo cal and it protects the heart from diseases and cancer too. You may sip it or use it for tomato pasta sauce.

Whole milk– You may drink a gallon of whole milk daily on top of your daily food intake if you don’t really bother about gaining some fat.

Nuts– 100g of natural peanut butter and mixed nuts have 500 plus kilo cal, which comprise 50 percent healthy fats and 25 percent proteins. Use mixed nuts as snacks and always apply peanut butter on sandwiches.

Pasta– Did you know that 100g of pasta has about 380 kilo cal, and very easy to ingest compared to 100g of rice but takes longer to digest though. White pasta is good.

Workout– If you wish to grow from being skinny to muscular then get into strength training unless you want to be chubby. Engage more on building your chest, biceps, triceps, oblique, shoulders and your legs.

Rest– Take a break and rest after exercising because muscles grow when you rest. Do not exercise daily, sleep enough and drink plenty of water daily. Take a lot of fruits and veggies too.

How to Be Consistent and Motivated

Plan your food– If you don’t plan how to prepare your foods so as not to skip meals due to unavailability of it then you may not attain your goal. Therefore plan to succeed, it may not necessarily mean cooking 3 times daily.

Get Your Grocery– Make a list of what you need for one week and go get them to avoid falling short of food which will result to skip meals or resorting to eating alternative foods at school or at work which are often of low quality. Prepare Food in Advance- You can prepare your daily required meals at once. Prepare your breakfast, lunch and dinner all at once, that would take a small amount of time.

Take Food With You. Always ensure you have food taking with you to work or to school. Eat mixed nuts at the movies, protein shakes at the gym and eat before going out.

Track Your Progress– Progress tracking will motivate you when you are gaining weight and will let you know when to make the necessary adjustment like eating more calories when you are not gaining weight. Weigh yourself every week, if there is progress do nothing with your current plan, if not add more calories to your daily intake.

Take pictures of yourself every two months or so, because mirror may not really give you the distinction you need. Also track your strength gain by comparing your previous reps to current.

Conclusion

I wish you have been able to get all the info on how to gain weight for skinny guys. It is basically eating the amount of foods required for your height by using this formula. Your current weight x 20 kilo cals = total amount daily caloric intake.

Also make sure you eat the recommended type of foods, exercise, drink plenty of water and rest/sleep.

If you observe all of these, you should be able to see a significant amount of changes in your weight.

Stay Healthy