The other day I was talking to Britney, who told me that she knows some people who have been drinking a popular shake and doing a popular cardio workout for years now.

She said that even though these people have lost weight, they don’t seem healthy, and their bodies don’t seem to be toned.

She wanted to see better results in less time, and she also mentioned that due to time constraints it was an issue for her to exercise for more than an hour.


Losing weight in less time

I replied that many people focus on the scale, and the feeling of losing weight is what motivates them. If that is what they want, I think they should continue practicing their habits, drinking shakes and dancing to their favorite music for an hour or hour and a half.

That is their goal.

Britney noticed that many of my clients have lost weight and also toned their body, looking stronger, healthier and ripped.

She asked me what the difference was between my training and her friends’ workouts.

Her goal was not only losing weight but having an attractive body as well.

I explained to her that any exercise coupled with proper, healthy eating habits will help with weight loss. However, if people are looking to tone their body, cardio alone won’t do it.

So I gave her an awesome workout for losing weight and toning muscles.

Weight lifting for weight loss

Weight lifting is the key, and it is very simple. You can even save time if time is an issue for you.

Get your pen and paper out and take notes:

Work all your muscle groups, increase your weight as you become stronger, do 3-4 sets of 8-15 repetitions.

If you want to save time, work all your muscle groups in 40 to 60 minutes by working three muscle groups in circuit training and resting 60 seconds between sets. Oh, and mix different muscles within the set.

weight lifting for weight loss_2Are you taking notes?

Work your chest, legs and biceps

– 10 Pushups, 10 Squats, and 10 Bicep Curls

– Do 4 sets, resting a minute between sets as I mentioned before.

Work your back, hamstrings and abs

– 10 Bend Over Rows, 10 Romanian Dead Lift and 20 Crunches.

– Do 4 sets with rest in between.

Then your last set can be..

Triceps, core and shoulders

– 10 Overhead Triceps Extension, 60 seconds Plank and 10 Military Press.

– Do 4 sets with rest in between.

You can find more exercises for the same muscle groups and change your program every week, so you don’t get bored and drop the program. You will start seeing results within a month.

If you need to find out about the exercises’ form and performance, just send me a message in the comment section below or through my Expert Page!

Did I answer your question?

Britney nodded, and she repeated all her notes to me and asked me how many times a week she should do this program and if dancing will help since she loves to dance.

I replied that three workouts a week will deliver results, and dancing will add to her results.

Committed to your happiness and well-being.

Connect with Expert Sandro Torres and check out his fantastic book “Lose Weight Permanently: Effective Body Transformation Through Lifestyle Changes”

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans