Jane answers:

Doing an effective whole body conditioning and weight loss workout
can be done entirely at home without any fancy equipment. A couple of
dumbbells is all you will need. (Even if you don’t have dumbbells
there is usually something lying around the house that is heavy enough
to substitute in for them).
Here is a list of 20 exercises you can do right in your own home for
a great whole body conditioning and fat loss workout.

Exercises:

Group 1:

Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg “Get Ups”

Group 2:

Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press

Group 3:

Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts

Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you’re ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
fist.
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning and fat loss
program you can do right at home in under 45 minutes.

Jane answers:

Could just be water weight…

Jane answers:

Cut out sugar and bready stuff! Eat tons of vegetables. And protein. Do a little workout right when you wake up [ after you drink a cup of water of course ] only 10 minutes will do the trick, as long as you get your heart rate up. Then eat at least 2 eggs in your breakfast. If you are going to eat anything bready make it breakfast. Breakfast should be your biggest meal too. Eat 4-6 small meals a day and make them decrease throughout the day until your last meal is the smallest. This really boosts your metabolism and you can eat a normal amount and not ever feel hungry just make sure you have good portion control and eat every 2-3 hours. But no eating within 3 hours of going to bed. If you workout a few more times but just 10 minute sessions it will also boost your metabolism alot!!!
It does more to workout 3 times for 10 minutes each then 30 minutes straight, because your metaboilsm keeps going up and up and up. Look at yourself in the mirror alot and get excited about being skinnier and it will help motivate you. If you have trouble with motivation it helps to put pictures of victorias secret models on the refrigerator haha. It worked for me!

Jane answers:

It is so easy to get caught up in the latest craze for ‘loosing weight’ and unfortunately in our culture we are indoctrinated from the earliest of ages that skinny is in and fat is ugly. Truth be told, the percentage of people in America that are clinically obese is nearing epedemic, yet the preoccupation wtih self and being the ‘model-bodied’ woman or man is robbing men and women alike of a normal healthy life. [ok, off the soap box now].

You are already active and that is good, but you might look at the big picture (bigger picture) if your attempts have not been successful. Keep in mind that weight and toning issues are not just one thing all the time. Some of your issues could be genetic, some could be environmental, and some could simply be lifestyle.

Not knowing in detail what you are already doing or not doing as it relates to my suggestions, I will at least suggest some very basic changes in your lifestyle that can be implemented over time if you have the time to do so. I don’t suggest putting them all into practice at once unless you are a glutton for punishment to your present habits:

1) If you drink carbonated beverages – STOP! Your body cannot metablolize it and it just stores itself in and around your cells.

2) If you drink fruit juices and are not extremely active or have an incredibly high metabolizsm – STOP! Even 100% juice (a small fraction of those juices on the store shelves) is really loaded with sugars that turn to fat if not metabolized.

3) Start cutting back on anything that is white or derived from anything white, i.e. Breads, pastas, cereals, dairy, etc. All things in moderation, ESPECIALLY white stuff.

4) Start increasing your intake of deep dark green veggies, either raw or steamed (never boiled).

5) Start decreasing your intake of red meats and increasing your intake of white meats (other than pork), i.e. Fish such as salmon or tuna, turkey and chicken breasts, etc.

6) Stop eating fried foods and cut out all fast foods (the #1 cause of obesity next to inactivity).

7) Find a walking partner, and walk everyday either at the beginning or the end – it does not matter – and try to get in at least 30 minutes of healthy conversation and walking. Keep track of your distance in the 30 minutes by having a circuit that you walk. I suggest 15 minutes in one direction, then turn around and walk back with the goal to make it back in the same amount time. You will find that you will push yourself if you 1) have someone to walk with, and 2) have a goal to beat your old distance record (if its only by a few blocks further over a few weeks). In addition to this simple exercise, strength training is important to overall health, especially for women. I suggest that you start with even the very basics like hack squats with milk containers filled with water, push ups, and sit ups (one set of each of as many as you can do comfortably). If you have access to weights, let your walking partner become your workout partner and alternate walk days with workout days. The main point here is to really enjoy your time of exercise and not make it out to be just that – “I have to exercise.”
If I could recommend any ‘plan to you’ other than my own regiment that I follow (and I am in fairly good shape from my own plan – 6’1″, 205 pounds, 33″ waist, 44′ chest), I would recommend, “Fit for Life”. It is a great program (pick up the book and the workbook at any barnes and noble). This is a really killer program if you are serious and there is a huge following for this program on a grassroots level.

9) Cut down on TV and computer time, and find an ‘activity’ that puts you outside or somewhere where you can have physical movement over that of sitting. The rule in my house (as a single dad) is Balance! If you are sitting in front of a computer or tv while at home more than you are involved in other activities that burn calories, then you have your priorities misplaced and your health on the chopping block.

Hope this list helps you. The first 7 are a sure fire way to see long term results if you choose to add them GRADUALLY into your lifestyle.

Jane answers:

Exercise Is very good against cutting down pounds but the number one element is dieting.