If you want to lose weight, you have to be smart about it, you have to understand the rule of the game to play as Messi and win finally.

What’s more important than lose weight, is not to gain it again and build muscles. Because goes dieting without exercise will reduce your body mass muscles, which led to slow your metabolism and cause constipation.
So how can we be smart and work hard?

After the first week of your diet or the new life style whatever, the time to corporate your fitness routine to your diet is come. If you like me so both of us hate to hit the gem, get sick of repeating the same workout, but those excuses are false, drop it now, and drop the idea of GO TO GEM too. Yes working at home, dancing, jumping or even attends yoga classes.

Or simply bring exercise DVD to your home and start your own workout with your favorite trainer, to me Denis Austin. Chose the one, who inspires you to keep your fitness soul high.

Here you 3 exercises from Raphael Calzadilla, Chief Fitness Pro described as the total body workout, that you can do anywhere, any time with only one priority (YOU).
Dumbbell Squats

Start – Stand up straight with feet shoulder width apart. Hold a dumbbell in each hand with arms hanging down at your sides and palms facing one another. Maintain a neutral spine and a slight bend in the knees throughout the exercise.
Movement – Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor. Contracting the quadriceps muscles, slowly return to the starting position

Dumbbell Bench Press

Start – Lie on a flat bench with your spine in a neutral position. Hold a dumbbell in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.

Movement – Contracting the chest muscles, press both arms upward above the chest until the arms are almost fully extended with a slight bend in the elbows. Slowly return to the starting position.
Lat Pull Down

Start – Extend your arms up and reach for a straight bar with an overhand grip. Sit tall with your knees supported under the leg pad with the knees and hips at a 90 degree angle. Arms should be slightly wider than shoulder width apart with a slight bend in the elbows. Relax your shoulders and keep your chest lifted.

Movement – Contracting the upper back muscles, pull the bar down leading with the elbows stopping when the bar is just above your chest. Slowly return to the starting position stopping just short of the weight stack touching.

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