Exercises that use all your muscle groups and are aerobic in nature, swimming, running, jump roping. I would stick to portion control in trying to lose weight, anything else sets you up for failure since you will revert back to your old habits. Once you understand the correct portions (forget super-size anything), you will eat less for the rest of your life. Ok, a binge or two, is ok.
Eat Veggies, grilled skinless chicken breasts, and grilled fish.Cross training is really a great way to go.Sunday - Try running a mile then walking a mile. If you can t do the full mile running that is fine. Push as far as you can.Monday - Run .10 mile sprints 5 times. Cool down between each. Jog/speed walk .5 mile.Tuesday - Ride a stationary bike for 45 minutes. Then do 35 of each.Sit upsCrunchesBicycle Sit upsWednesday - Take off and let your body heal.Thursday - Run again. Same as Monday. Push as best you can.Friday - Weight Training. Work on your upper boddy and lower body.Saturday - Take off.
6 meals is great make sure they re small meals but that ll increase your metabolism and your right about the gainin weight part and some quick exercise to lose weight would be running and sprints
Bike,run,swim,walk... Losing weight properly takes time. Eat 5 healthy meals a day and lots of water and skim milk. A meal example would be a fruit, tuna and crackers and a piece of cheese and a juice.I know you mentioned exercises that don t involve equipment but a very effective way to lose weight is to do strength exercises with machines. They really build the muscle that burns the fat off.
Joging, and biking are great calorie burning excercises and are fun, also stair stepping is one of the fastest calorie burning things there are, but take a lot of energy, and are hard to do for long periods of time
