The Cheater’s Diet involves taking weekends off from the rigors of dieting. It’s a good idea to exercise throughout the week, however, so that the cheat time isn’t so detrimental and the time on the diet is more effective. Whenever you start an exercise program, it is important to check with your doctor and a qualified fitness professional. They can make you aware of any limitations you may have and will help you keep your exercise routine safe for your body and fitness level. These five exercises will help you succeed on the Cheater’s Diet!
1. The Power Walk
Walking is a great way to burn calories and it doesn’t require a gym or any equipment. In the power walk, you maximize aerobic benefit by keeping your arms bent at the elbows. Clench the fists and swing the arms forward and backward directly in front of you and behind you. Keep the triceps engaged to also work that muscle while you walk. Walk as briskly as you can and focus on keeping your core tight.
2. Core Work
Working the abdominal muscles will help you decrease back pain and build muscle for a slimmer look. Lie on your back on a mat or fairly firm surface. Put your hands behind your head with elbows spread to the side and fingers only very lightly clasped. Raise your head slightly off the ground and move your legs in the air as if you’re riding a bicycle. Do this to a count of 20, each count spanning the movement of both legs once, or until you can’t do anymore. Then raise your legs straight in the air and bring the right elbow to the left knee and visa versa.
3. Power Squats
This exercise will build your gluteal muscles as well as your leg muscles. Stand firmly with both feet flat on the ground and toes pointing forward. The legs should be shoulder-width apart. Put the arms out straight forward. Tilt your entire upper body forward at about a 20 degree angle. Bend at the knee with the back straight. Hold for 5 seconds and then slowly come back up. Repeat until the move becomes very difficult.
4. Step Work
Find a curb or wide step that is comfortable for you to step up on but not so low that you don’t get a workout. Step up with one leg and alternate to the other on the next step. Do bicep curls with the arms as you step. Vary this exercise by extending the free leg back or lifting it with bent knee as you step up.
5. Arm Work
You don’t need weights to work the arm muscles. Extend the arms out to your side at shoulder height, palms facing downward. Pretend there is resistance and press downward, going about a foot down. Then face the palms upwards and curl the arms inward to work the biceps. Then you can face the palms backward and curl inward to work the triceps.