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Do These Simple Exercises to Keep Your Weight Down for Good, Trainer Says

Six moves are all it takes to stay in fantastic shape.

When it comes to managing your weight and keeping it down, you have to maintain an energy balance. This means eating healthy food, not going above your maintenance calories (your bodyweight times 15), and incorporating strength training and cardio conditioning into your regular exercise routine.

Many people believe that the exercises they need to do in order to manage their weight need to be complicated or fancy—probably due to what they see on Instagram from their favorite fitness influencers. However, this couldn't be further from the truth. The exercises that get you the best results are simple and can be progressed easily by either using more weight or performing more reps. Or, if it's a cardio conditioning move, you can either perform a longer session or a shorter, more intense workout.

What follows are three examples of both strength training and cardio conditioning moves that you can incorporate into your own fitness routine in order to keep your weight down for good. And for more, check out 5 Major Secrets to Getting a Lean Body for Good, Experts Say.

Dumbbell Walking Lunges

walking lunges
Tim Liu, C.S.C.S.

Begin the movement by standing, holding a pair of dumbbells at your sides. Take a long stride forward with one leg and firmly plant your foot, then lower yourself under control until your back knee touches the floor gently. Then, step through with your other leg. Keep walking forward, alternating legs for 3 sets of 10-12 reps on each leg.

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Dumbbell Thrusters

dumbbell front squat
Tim Liu, C.S.C.S.

Start by standing, holding a pair of dumbbells up by your shoulders. With your chest tall and core tight, squat all the way down until your hips are parallel to the ground, then drive through your heels and hips, using the momentum of your squat to press the weights straight up over your head toward the ceiling. Lower them back down to your shoulders before performing another rep. Do 3 sets of 8-10 reps.

Related: Secret Effects of Lifting Weights Just Once Per Week, Science Says.

Bodyweight Row

Tim Liu, C.S.C.S.

To perform the bodyweight row, grab the equipment that's available to you: rings (shown above), a TRX/suspension strap, or bar. If you're using a strap, make sure to use a neutral grip (palms facing you). If you have a bar, you can either use the pronated (palms overhand) or supinated (underhand) grip.

Stick your feet forward and lean back slightly to at least 45 degrees. Keeping your core tight and hips high, pull yourself in by driving with your elbows towards your hips. Squeeze your lats and upper back hard to finish, then straighten your arms fully until your shoulder blades stretch at the bottom before performing another rep. Do 3 sets of 12-15 reps.

Related: 4 Exercises You Should Never Do Alone, Trainer Says

Exercise Bike

exercise bike
Tim Liu, C.S.C.S.

Get on your favorite exercise bike and strap your feet in. Holding the handles, lean forward and begin peddling hard.

You can either perform this as steady-state, going at a pace you can maintain for at least 30 minutes, or intervals: Set a timer for 15 minutes and begin sprinting hard for 10-15 seconds, then cruising at a steady pace for 30-40 seconds before sprinting again. Repeat as many times as possible within that timeframe.

Related: The #1 Best Place to Exercise, New Study Says.


rowing row machine
Tim Liu, C.S.C.S.

On a rowing machine, start by sitting on the seat and strapping your feet in. Keeping your chest tall, grip the handle of the rower, drive through your legs, and finish the movement by pulling your elbows back. Come all the way forward until the handle is touching the rower before performing another rep.

You can go all out for a 500-meter sprint, or you can row at a more controlled pace for 1000-2000 meters.

Related: This is The Best Way to Instantly Improve Your Workout Performance, New Study Says,


Tim Liu, C.S.C.S.

Start by hopping on the stairclimber, turning it on, and begin climbing. If you're a first-timer, go at a comfortable pace you can maintain for at least 15-20 minutes. Once you've built up more endurance (or if you're a bit more of an intermediate), you can crank up the speed, or climb for at least 30 minutes.

And that's it! A super effective and simple workout featuring 6 moves that will keep you lean for good.

For more, check out This Workout Is Better for Your Health Than Running, Trainer Says.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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