Contrary to popular belief,  dieting alone is not the best way to lose weight. In fact, it is probably the worst way. Why? Simply put, dieting for long periods of time puts your body into survival mode which will make your body store everything you eat as fat.

To prevent this you need to eat regular meals three times a day or small meals six times a day. Doing so will let your body know that food is available and to not hold on to food for later use. Eating regulary increases metabolism which also helps with weight loss.

Proper eating habits can only go so far. Exercise is ultimately the key factor in losing weight. Routine exercise allows you to have a calorie deficit which in turn helps you lose weight slowly and in a healthy longterm way. The more calories you use then you take in is what weight loss is all about.

The gym can be a confusing and intimidating place. Don’t just mindlessly go into a gym and copy what others are doing. Going into a gym knowing what exercise or routine to execute is key.

Stretches

Stretches are just as important as the actual exercises. They warm you up and help prevent injury. Make sure to stretch out all of your body such as the legs, arms, back, etc.

Forearm Curl

Forearms are important to develop since it provides symmetry in your arms and stability when doing other exercises. Your forearm is just as important as other muscle groups in your arm such as bicep and tricep.

Squats

Squats are one of the best leg exercises around. It works most of your leg muscles and parts of your lower back and abs. Developing a great butt comes from squats.

Pull Ups

The back is one of the most under developed part of the body compared to the bicep and chest that everyone seems to only work out. Pull ups are the perfect exercise to develop these muscles. Switch from narrow to wide grip pullups to target different back muscles.

Bench Press

One of the most common exercise in the gym is the bench press. As most people know. This exercise really helps with developing the chest.

Skull Crushers

People say 2/3 of the arm is composed of the tricep muscle. If you want big arms, tricep exercises are a must and skull crushers are very effective in targeting these muscles.

Bicep Curl

Another common exercise which really helps with the biceps.

Running

Cardio is just as important as weight lifting. Afterall, weight  training requires a strong cardio in the first place. Doing more cardio exercises such as running improves health overall.

Calf Raises

Don’t be the guy/girl with chopsticks for legs. Do squats and calf raises to help develop stronger legs. You can do calf raises either sitting or standing.

Crunches/Situps

A popular exercise to target abs are either crunches or situps. Want defined abs? Then do crunches and situps!