7 Weight Loss Transformation Tips

Speed up your weight loss transformation by shaping and toning your body all day---not just during your workout. There's many things you can do to burn fat and improve your body during the day.

You don't need any heavy weights and fancy equipment to get it done. Take advantage of all the time you have available to you during the day to burn more fat and sculpt your body. I will assume you know that you MUST follow your fat burning meal plan to be successful with any fitness program.

Here are 7 Weight Loss Transformation Tips to start doing:


1. Improve your posture--sitting, standing, walking and running.

Brace your torso all the time (like you’re preparing to take a punch in the gut). This is great core work all day, every day.

2. Walk 30 minutes every day.

In my opinion, walking continues to be an underutilized exercise option for many. Walk whenever you can instead of riding. It helps keep your fat-burning enzymes active during the day.

3. Run sprints.

Sprinting activates the bulkier, shapely fast-twitch muscle fibers. Just do sprint intervals for your cardio sessions.

4. Jump rope often.

Jump rope is a very underrated exercise that is good for fat burning, total body sculpting, hand-eye coordination and balance. You can jump rope every day (two feet, one foot, shuffle, slalom, alternating feet, etc.). Speed jump roping is even better.

5. Keep your medicine balls with you.

Play with your medicine balls as much as possible. Medicine ball exercises are athletic in nature and shape your body in all 3 planes of motion. Do as many of these exercises in a standing position to burn more fat and better sculpt your body. These exercises are good for warm-up and workouts.

6. Do bodyweight exercises.

Squats, lunges, pull-ups, chin-ups, triceps dips on bars, pushups, planks, glute bridges, cobras, mountain climbers, etc. really burn fat and naturally sculpt your body. Bodyweight exercises allow you to balance and stabilize your body with no help from machines. And you can do them at home while watching television.

7. Plyometric workouts are advanced workouts.

You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you.

Try this plyometric workout (take 30-45 seconds rest between exercises):

  • jump rope, two feet, full speed, 1 minute
  • squat jumps, 10, full speed
  • lunge jumps, 10, full speed
  • side-to-side hops, 10, full speed
  • jumping jacks, 30 seconds, full speed

Rest 3 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.

So you see, you can do much more than your 40-50 minute workout to burn fat and sculpt your body. Get started today for FREE with your 5-Star Body Transformation Plan!

About Mark


Hi, I'm Mark Dilworth, Lifestyle and Weight Management Specialist and Myofascial Release/Self Massage Specialist.

Since 2006, I have helped thousands of clients and readers make lifestyle habit changes with my 5-Star Body Transformation Plan, where YOU are the main STAR.

The 5-Star Plan helps you to achieve better long-term health, which includes body transformation and ideal body weight.

I do not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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