There are never any shortcuts in weight loss, and if you are looking for shortcuts in weight loss, you are already losing weight because you are not in the right frame of mind and therefore not fully committed to exercise and fitness. The most important thing you should focus on is how to make yourself healthier and more beautiful after you've lost weight. So in this case, you can't envy those who can lose weight by not eating dinner every day, because although you can lose weight, it doesn't allow you to trim your body.

Of course there is nothing wrong with that. If your requirement is fat loss, you can control it through diet, but you must be reasonable and ensure balanced nutrition, and then get body fat down first by doing regular aerobic exercise. But when it comes to shaping your body, diet and aerobic exercise alone will not do the job, so you need to use strength training to do the basic shaping. This is because for burning calories, it relies on aerobic exercise, but aerobic exercise cannot bring up the basal metabolism.

But strength training is the complete opposite. Strength training does not allow for prolonged calorie burning, but it does allow for muscle gain, which raises the basal metabolism, and so allows you to burn calories even at rest. This shows that if you include strength training during the fat loss period, you can also help burn fat on the one hand, and shape your body early on the other, so that the results of your body shaping will be shown after you have successfully lost fat.

So if you want to make your weight loss program go smoother and have better results, it is recommended to include strength training in it when you are doing it. Even if you don't have to go to the gym, you can do it at home or in the office when it is convenient for you. The movements described below do not require a lot of equipment, just dumbbells or a dumbbell bench, and you can either do them at home or in the gym if you have the time.

Movement 1: Push-ups

Support both arms on the floor and position them underneath your body, preferably so that they are parallel to each other, with your hands more than shoulder-width apart, feet together, legs together, chest up and stomach down. Bend your elbows to move your weight downwards, stop when your chest is one centimetre from the floor, straighten your arms and hold your body upwards for 15 reps.

Movement 2: Dumbbell squat

Stand with your feet shoulder-width apart, arms hanging naturally, palms at around your hips, hold a dumbbell in your hands, palms facing your thighs, eyes looking forward, lift your chest up and straighten your back. Bend your knees and squat down with your hips back, squatting until your thighs are parallel to the ground, then rise to stand and push your upper body back up through your lower body strength, doing 15 reps.

Movement three: Dumbbell push-ups

In a seated position, bend your legs, spread your feet apart and step across the seat onto the floor with your back straight and your abdomen tight. Bend both arms upwards so that the large arms are in line with the shoulders and the small arms are perpendicular to the floor, holding the dumbbells with the palms facing outwards. Concentrate on pushing the dumbbells upwards until your arms are completely straight, then pause and slowly drop back down to return the dumbbells to their original position for 15 reps.

Movement 4: Deep squat jump

Stand with your feet slightly more than shoulder-width apart, relax your hips to their fullest and let them move, moving your hips backwards while letting your legs bend until you reach the standard position for a deep squat, then stop briefly. At the same time, both arms are also straightened upwards in a front planche. Then jump upwards, throwing your arms backwards and straightening your legs.

If you feel comfortable, you can increase the number of reps. If you feel you can't master the movement at the moment, you can slowly increase the number of reps according to your own needs, this is not a hard and fast standard, it depends on your own situation. Strength training can be made simple and easier to do at home, making a leaner and healthier body.