Turbulence Training – Review
Turbulence Training is a fat burning weight loss program consisting of downloadable e-books and audio. The program was developed by Craig Ballantyne, a fitness trainer and writer for fitness magazines.
In Turbulence Training you combine brief weight lifting workouts, with 4-6 intervals of running, cycling or body weight circuits to burn fat while increasing your muscle mass.
How Does the Program Work?
Each workout takes only 45 minutes, including warm-ups and cool down. You do three of those per week. You switch workouts every fourth week to keep your body guessing – or in turbulence. This allows you to keep losing fat and to avoid plateaus in your progress.
There are separate workouts for men and women.
There are also separate workouts for
- beginners to weight training and for those are relatively unfit
- people who have worked out in the past, but havent done so recently
- people who are at an advanced level in weight training
According to Ballantyne, you need to have variety in your workouts to keep on boosting your metabolism, and burning fat month after month. If you continue with the same workout, your results would screech to a halt after 5 or 6 weeks.
You need to change your workouts every 3-4 weeks to kickstart your fat burning and your metabolism to a new level. Because you need to have variety in your workouts, he has provided many workouts for you to do.
The Turbulance Training program does not include aerobic exercise routines and it is very light on nutrition and dietary information.
Turbulence Training Pros and Cons
Pros
- this is an excellent strength training program. If followed, it will increase your metabollic rate over a period of 3-6 months. This will help you to burn fat, lose weight, and become lean and fit
- this program will be attractive to people who are challenged by time. You only need to commit to three 45 minute workout sessions per week and no daily aerobic workouts
Cons
- this program does not emphasize the importance of a healthy diet and healthy eating routines in fat burning. Yet, research tells us that nutrition is a major element in fat burning. If this is not addressed, you will burn fat more slowly
- this program does not include an aerobic exercise routine. Research shows that at least 30 minutes of daily aerobic exercise is important for efficient fat burning. Without an aerobic exercise routine, you will burn fat more slowly
- the program does not provide personal advice and support, although some support is available through an online forum
Conclusion
You can burn fat, lose weight, and become more trim and fit on the Turbulence Training program.
You would be well advised to supplement this program with a daily aerobic exercise routine and a healthy diet and eating routine, to burn fat efficiently and more rapidly.
Click here to find out more about Turbulence Training
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Warp Speed Fat Loss Program – Review
The Warp Speed Fat Loss program claims to show you how to lose up to 21 pounds in only 28 days. It combines fat burning strength and cardio exercise with a nutrition program to accelerate weight loss.
The basic premise of the program is to accelerate weight loss by implementing an extreme diet and fitness regimen.
It is a short term program. For 28 days, you eat what they say and do what they say and then you are done.
The program was developed by Alwyn Cosgrove and Mike Rousell. Cogrove is an expert in the fields of fitness training and athletic preparation. During his career he has worked with a wide variety of clientele, including several Olympic and national level athletes. Mike Roussell is a nutritionist.
The Hierarchy of Fat Loss
The concept behind The Warp Speed Fat Loss system is the ‘hierarchy of fat loss’, which the authors believe is the main attribute of fat loss – nutrition being at the top. There are 6 categories included in the hierarchy. They are are
- correct nutrition
- metabolic resistance training
- high intensity anaerobic interval training
- high intensity aerobic interval training
- steady state high intensity aerobic training
- steady state low intensity aerobic training
The “hierarchy of fat loss” theory maintains that certain elements of fat loss programs, such as diet and weight training, are more beneficial to weight loss than others.
The Warp Speed Fat Loss program recommends that you focus on the higher elements of the hierarchy if you don’t have time for the others, and you will still lose the same amount of weight.
Why People Cannot Lose Weight Quickly
The authors explain why most people do not have success in losing weight quickly. They say that
- your body has a natural instinct to stay alive
- losing fat is completely opposite to that instinct
- when you reduce your food and calorie intake, your brain will take action to slow down your metabolism, in defense of your body’s instinct to stay alive
This mechanism has validity and has been known about in the field of fat burning and weight loss for a long time.
The mechanism is called “Body Self Defense Against Starvation”. It is what makes fat burning and weight loss such a challenge. It must be overcome if you are to achieve your fat burning and weight loss objectives.
Here is what is included in the Warp Speed Fat Loss Program
- Warp Speed Fat Loss Manual
- 24 specially designed workouts
- 28 days of meal plans
- explanations and pictures of all the exercises, as well as coaching tips
- a workout sheet
- fat loss masterminds Audio coaching
- Video Series (Diet, Peronalization and Training)
- “Great Unveiling – Rapid 6 Day Weight Reduction Protocol”
- “Ripped Ready Abs Routine”
Pros and Cons of the Warp Speed Fat Loss Program
Pros
- The program includes nutrition, aerobic exercise and resistance training exercise. These are necessary elements in any fat burning program to burn fat efficiently and lose weight
- The program can be completed quickly. You are done with the program in just 28 days
Cons
- The program claims that you will lose up to 21 pounds in 28 days. Losing more than 1-2 pounds per week contavenes government guidelines and scientific research for healthy weight loss
- Fast weight loss (more than 1-2 pounds per week) is almost invariably accompanied by weight gain when you come off the program
- The theory of “hierarchy of fat loss” is unproven. That nutrition sits at the top of the hierarchy contavenes research that shows that exercise has a bigger impact on fat burning and weight loss than nutrition
Conclusion
You can burn fat and lose weight quickly on the Warp Speed Fat Loss Program. As the program is short term, the rapid weight loss will not adversely affect your health.
However, it would be inadvisable to repeat this program over and over again. As with all fast weight loss programs, be aware of the likelihood that you will put the weight back on after completing the program.
Click here to find out more about Warp Speed Fat Loss
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The Truth About Six Pack Abs – Review
The Truth About Six Pack Abs is a total body fat burning program written by Mike Geary, a certified personal trainer and nutrition expert. Geary developed the program to help people get rid of their stubborn stomach fat that accumulates around their abs.
The program covers strength training, aerobic exercise and nutrition. The title of the program may cause you to ask the the following question
Is this program more for muscle building or fat loss?
The answer is that the concepts taught within the program can be applied to either fat loss or muscle building, with some slight modifications and tweaks.
Another question that you may ask is
Is This Program Suitable For Women?
The bottom line is that the best exercises for stimulating fat burning, are the best exercises regardless of gender. The only thing that may change is that women usually use lighter weights than the men, because they usually consume fewer calories than men.
The program is also suitable for men and women of all ages.
The program was developed with beginner, intermediate, and advanced levels in mind. All of the training and dietary strategies can be used by everybody from teenagers looking to get stronger and leaner, all the way up to overweight grandmothers that simply want to feel and look better.
The main thing that distinguishes The Truth About Six Pack Abs, from other abdominal programs, is that it doesn’t focus on the stomach muscles at all.
The First Principle of The truth About Abs Program
According to Mike Geary, in order to burn off a lot of belly fat, it is better to invest your time in intensive full body workouts, instead of wasting hours doing endless crunches and sit-ups. The rate of belly fat loss will be much higher as
- it is impossible to spot reduce fat from a specific body part
- to get rid of stomach fat, you need to burn fat from your entire body
The 2nd Principle
According to Mike Geary, weight and strength workouts are more important to lose body fat than aerobic exercise. His reason for this is as follows
- the higher your metabolism is, the faster you burn calories(even when you are resting)
- the more muscle tissue you have, the higher your metabolism is
According to Geary, this means that in order to lose weight more quickly, you need to get more muscle tissue. Muscle tissue develops from strength workouts, not aerobic exercise.
That’s why, if you want to burn tummy fat, you need to do full body strength workouts.
The Truth About Six Pack Abs program shows you how to create short effective full body workouts, which will get you leaner and harder in your entire body, in general, and in your stomach in particular.
Workouts take between 30-50 minutes. It is recommended that you do this 3-4 times a week.
Pros and Cons of The Truth About Abs Program
Pros
- you will burn fat and lose weight if you follow this program
- the program covers the 3 essential components of any good fat burning program:strength training, aerobic exercise and nutrition
- excellent support is provided as you do the program
Cons
- strength training does not appeal to everyone. If it does not appeal to you, this program is not for you
- the program gives the impression that the only way to burn fat and lose weight is through strength training (and aerobic exercise and good nutrition). You can burn fat and lose weight without strength training, through daily aerobic exercise and good nutrition
- a busy person will have difficulty complying with the dietary advice
- you will need to invest in a gym membership or a set of free weights and dumbells for your home
Conclusion
If your life depends on it, you would surely burn fat and lose weight by following The Truth About Six Pack Abs program.
However if your life doesnt depend on you burning fat and losing weight, there may be other programs that may suit you better. If the latter is the case, your choice of program may come down to your personal preference and lifestyle.
Click here to find out more about The Truth About Six Pack Abs
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Strip That Fat – Review
Strip That Fat is primarily a dieting system. It doesn’t focus on exercise. The system concentrates on improving the user’s diet through nutritional education. It is quality information about
- What foods to eat
- Portion control
- When you should eat
in order to burn fat and keep it off.
The diet is based on removing the “10 unhealthiest” foods in your diet and replacing them with the “10 healthiest foods”, which will enable you to lose weight.
Strip That Fat ~ 3 phases
The program has three phases.
- The first phase is a rapid fat loss plan that you follow for two weeks. You can follow it longer if you want to continue to lose fat quickly
- The second phase is a slower paced fat loss plan that continues until you meet your fat loss goal
- The third phase is a plan that helps you to keep the weight off for good
The program comes with an ebook, some nutrition and exercise coaching, and a
piece of software called the diet generator.
The Diet Generator Tool
- You choose your favorites from 5 food groups and the generator shuffles them to create a plan with 5 meals a day for 14 days
- There are over 40,000 different diet combinations that you can create meals from
- It also creates a shopping list for you and it provides recipes and
tips for tasty meals
Pros and Cons of Strip That Fat
Pros
- It is simple and easy to follow
- The diet generator is useful. It produces different and varying meal ideas. This is important as so many diets can be boring
- The diet can be adapted to suit individual taste preferences
- The diet includes vegetarian options
- The program provides high quality nutritional information that enables you to keep fat and weight off after you complete the program
- The program is good for those people who cannot exercise
Cons
- This program neglects exercise, which is the most important
element in a fat burning program - It does not provide the best customer support. Most other programs provide better support
- It encourages rapid weight loss in the first stage, which is unrealistic and unhealthy. Government guidelines recommend no more than 1-2 pounds of weight loss per week
Conclusions
The Strip That Fat program provides excellent nutritional information in connection with fat burning. However, you would do well to ignore the claim of rapid weight loss in the first phase of the program. Government guidelines say that it is unhealthy to lose more than 1-2 pound per week.
This is a good program for those people who would find it difficult to make the time to exercise or for those people who, for some reason, cannot exercise at all. You will burn fat and lose weight if you follow this program, but it will take you longer to reach your objectives because of the lack of exercise.
Click here to find out more about Strip That Fat
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Fat Loss 4 Idiots – Review
Fat Loss 4 Idiots is one of the most popular weight loss programs available today. It was developed in 2004. It is based on the Shifting Calories Method.
Calories Shifting is accomplished by constantly changing what you eat, so that
your body doesn’t get used to any routine. The author of the program claims that this causes your metabolism to remain high, enabling your body to burn fat faster and continuously.
The author claims that you will lose 9 pounds in 11 days on this program.
The Diet Generator Tool
The Fat Loss 4 Idiots weight loss program provides simple and easy to follow diet guidelines. It provides you with a list of foods you can eat on the diet.
You use The Diet Generator tool to create meals for you. The Diet Generator tool is a part of the program. The menu has enough options for vegetarians and non vegetarians alike.
There is an exercise component to the program. The exercise recommendations are for 2×30 minute sessions of brisk walking every day. It does not encourange strength/resistance training.
10 Rules For Weight Loss
The FatLoss 4 Idiots program provides 10 rules for weight loss. They are
- Manipulate calories
- Eat four meals per day – 2 1/2 hours apart
- Prepare meals at home
- Rotate carbohydrate and protein meals each day
- Eat meals plain – little or no condiments
- Know when to stop eating
- Only drink certain drinks
- Drink lots of water
- Walking
- Avoid sweet stuff
How the diet works
This is how the diet works
- Using The Diet Generator tool, you choose 7 to 15 foods each from two food lists of 23 foods each. One list is primarily protein, while the second list is primarily fruits and vegetables. Preparation recipes are given for foods that require them, but most are simply eaten plain
- Having chosen your foods, an eleven day set of menus is generated. The daily menus consist of four meals, which require minimal preparation and cooking. Each meal consists of two or sometimes three of your food choices
- The 11 day general eating pattern is this
- Day 1: A relatively larger selection of foods to eat
- Day 2: An all fruit day
- Days 3 to 7: Most days are protein heavy
- Day 8: An all vegetable day
- Days 9 through 11: An equal amount of protein and vegetable/carbohydrate items
The Fat Loss 4 Idiots program is designed to be cyclical. You follow an 11-day meal plan, after which you are allowed 3 “cheat days” before starting another 14-day cycle.
The author promises that you will lose 9 pounds during the 11 day meal plan.
You repeat the cycle as many times as you need to lose all of the fat you want.
Pros and Cons of the Fat Loss 4 Idiots Program
Pros
- Information is presented simply and clearly
- The Diet Generator makes for easy menu planning
- You have a choice in the selection of foods you will eat on this diet
- The exercise element of the program is good
Cons
- The weight loss promised is unhealthy. Government guidelines say to beware of any diet program in which you lose more than 1-2 pounds in a week
- You will be prone to putting weight back on when you come off the diet. People on the program complain that the diet is bland and boring. Therefore, you will not maintain these eating patterns
- The Shifting Calories Method, while popular, has no basis in scientific fact
- There is no support available for this program. It is web-based only. There is no human contact
Recommendation
If you are after fast weight loss, the Fat Loss 4 Idiots program will help you to lose weight fast. Thousands of people have done the program and state that they have lost a lot of weight when doing the program.
However, based on scientific fact and government guidelines on weight loss and nutrition, you will most likely put the weight back on after stopping the program.
This is not a good program to do if you are looking for a permanent reduction in fat and weight.
Click here to find out more about Fat Loss 4 Idiots
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Burn The Fat Feed The Muscle – Review
Burn The Fat Feed The Muscle is an ebook program created by Tom Venuto. The program claims to help you lose weight permanently and increase metabolism through a combination of diet, strength training and cardio exercise.
It is considered by many to be the best text on fat burning.
Who Is Tom Venuto
Tom Venuto is a leading expert in physical fitness and nutrition. His work is based on scientific research. In the last 25 years, he has been
- a champion bodybuilder
- an author
- a personal trainer
- a nutrition expert
- a motivational coach
He has a degree in exercise science and two certifications; “Certified Strength and Conditioning Specialist” and “Certified Personal Trainer” from the National Strength & Conditioning Association (NSCA). He has written over 170 articles and has been featured in Ironman Magazine, Natural Bodybuilding, Muscular Development, Muscle-Zine, Olympian’s News, Exercise for Men and Men’s Exercise.
Burn The Fat Feed The Muscle is Based on Scientific Research
It is based on the nutrition and exercise information used by professional bodybuilders to get, and stay, lean and fit. Yet the book was not written for bodybuilders, although you could get the impression that it was.
The book was written for the average “Joe” or “Jane”, who wants to get rid of some flab and then remain fit and healthy for the rest of their lives.
This requires a permanent lifestyle change – in the way in which you have been eating and exercising.
This book contains separate programs for men and women.
Chapter Headings
Chapter 1: Goal setting
Chapter 2: Why 95% of all conventional diets fail
Chapter 3: Body composition
Chapter 4: Charting your progress
Chapter 5: Metabolic individuality and your body type
Chapter 6: The law of calorie balance and the mathematics of losing body fat
Chapter 7: Secrets of meal frequency & timing
Chapter 8: Macronutrient ratios
Chapter 9: Good fats vs. bad fats
Chapter 10: Protein
Chapter 11: Clearing up carbohydrate confusion
Chapter 12: How to get as lean as a bodybuilder or fitness model using a new twist on the old low
carbohydrate diet
Chapter 13: Why water is essential for fat loss, how much you need, and what else you should
(and shouldn’t) drink
Chapter 14: The “Burn The Fat Feed The Muscle” eating plan
Chapter 15: Supplements
Chapter 16: Cardio training secrets for maximum fat loss
Chapter 17: Weight training for fat loss
Its Not a Weight Loss Program; Its a Fat Loss Program
In the first three chapters you learn that Burn The Fat Feed The Muscle is not a weight loss program; its a fat loss program. There is a difference.
In weight loss programs you lose muscle mass, lean tissue and water. In this program you lose fat and build muscle mass and lean tissue, while losing weight.
You can expect to begin seeing results within two weeks. After 3 months, you should notice a significant amount of fat loss, while gaining more lean muscle.
Unlike weight loss programs, and some programs that pretend to be fat burning programs, you will find
- testimonials from thousands of people, who continue on this program for years
- people who have maintained the gains they have made from the program
- people discussing their results on a free internet discussion forum called the Burn The Fat Facebook group
- people discussing the program in several Burn The Fat Yahoo groups
You will see that the program has helped so many men and women, of all ages, to burn fat in a healthy manner and keep it off.
Burn The Fat Feed the Muscle Pros and Cons
Pros:
- It is based on scientific fact
- It emphasizes nutrition
- It calls for cardio exercise, which is an important element in fat burning and overall health
- It calls for weight training, which increases your metabolism enabling you to burn more fat more quickly – even while you are at rest
- It is the #1 best selling diet and fitness ebook in the history of the Internet. It was first published in 2002. It has stood the test of time, when so many other fat burning and weight loss programs have come and gone
- Even if you do not like weight training and dont do it, you will still burn fat if you follow the nutrition and cardio elements of the program
- You will receive good support on the program from Venuto’s staff, internet forums and internet groups
Cons:
- If you are after rapid weight loss, you will not get it on this program. Look at other programs
- It requires a commitment to permanent lifestyle change – in the way in which you have been eating and exercising. You may not be prepared to make this commitment at this time, in which case you should look at other programs
- To follow this program requires time, dedication and hard work. If you fall short on any of these, the program may not work for you
Conclusion
Burn The Fat Feed The Muscle is an outstanding fat burning program. It has a long and proven track record. If you follow it, you will burn fat and keep it off.
Click here to find out more about Burn The Fat Feed The Muscle
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Fat Burning Exercise
If you are after permanent weight loss, fat burning must occur. There are two elements involved in fat burning:
- exercise
- nutrition
Both must be addressed.
Of the two, fat burning exercise has the greater impact.
To burn excessive fat on your body, you must increase your metabolism. You can only increase your metabolism through exercise.
When you increase your metabolism, you burn the food that you have recently consumed more quickly and then begin to burn the fat on your body for energy.
With a higher metabolic rate, you wont only burn fat at the time you are
exercising. You will also burn more fat throughout the day. This is called “The Thermogenic Effect of Exercise”.
Click here to find out about an outstanding fat burning exercise program
Fat Burning Exercise ~ The Important Factors
The effectiveness of your exercise program in increasing your metabolic rate,
and therefore your fat burning rate, is dependent on the following factors:
- what kind of exercise you do
- how long you spend exercising
- how often you exercise.
- the time of the day you exercise (fat burning is more effective from
aerobic exercise done in the morning) - the type of training you do (aerobic, or strength training using free
weights, bodyweight, machines) - what exercise you do first and which other ones follow
- the intensity of your movement when doing the exercise (or how
easy or difficult it is for you to do the exercise)
The most important of these is the mode of exercise you choose to do.
For maximmum fat burning, you should do at least 30 minutes of non stop aerobic exercise everyday, in addition to some strength training a few times per week.
The definition of aerobic exercise is exercise that increases your need for oxygen.
What kind of aerobic exercise is best for fat burning?
Fat burning exercise requires you to utilize large muscle groups (ie- legs) in a repetitive movement for a long period of time (non stop). Examples of this are jogging, walking, cycling, swimming etc.
Aerobic Fat Burning Exercise ~ Which form of exercise is most effective ?
- jogging has been found to be the most efficient
- next best is a brisk non stop walk for 30 minutes
- cycling and swimming are next best
- Sports activities such as tennis, squash, racketball etc are next
For best fat burning efficiency, you should carry your body weight while
exercising because you are moving your entire body weight against gravity.
As the bicycle carries your body weight when cycling and the water does the
same when swimming, studies show that – at a given heart rate – you would need to do 58 minutes of cycling, or swimming, to obtain the same fat burning effect that is produced by 30 minutes of walking.
Sports activities such as tennis, squash, or racketball requires more than twice
as much time as walking, for the same fat burning result, because of the start- stop nature of those games.
What Form of Aerobic Fat Burning Exercise Will You Do?
While jogging is the most efficient routine, it is not for everyone. Walking is often the preferred mode, because most of us can walk.
If you choose cycling , swimming, tennis, squash or racketball, you will need to do more than 30 minutes to get the fat burning benefit.
The form of aerobic exercise that you do, may come down to what you like to do and what you dont like to do and also what you have time to do.
Fat Burning and Strength Training
A strength training routine, done in conjunction with an aerobic exercise routine, will help you to achieve fat burning results more quickly.
It will improve the muscle to fat ratio of your body. This produces a higher
metabolic rate for every second, minute and hour throughout the day. This means even more fat burning.
On days that you do strength training, it will have its greatest fat burning affect if it follows your aerobic exercise routine.
Once you reach your desired muscle to fat ratio, strength training will help you to maintain it.
In conclusion
An aerobic exercise routine together with a strength training routine would produce the most ideal fat burning results over the short and long term.
It would produce the results in the shortest amount of time. It would make the best maintenance routine as well.
Click here to find out about a fat burning exercise program that people are raving about
However, if you choose to do only one exercise routine, I would reccomend that you do the aerobic exercise routine. This coupled with the application of a fat burning nutrition program, will produce permanent weight and fat loss.
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Fat Burning Diet
When, What, and How To Eat For Permanent Weight Loss
If permanent weight loss is what you want, there are fundamental fat burning diet facts that you need to know and understand.
It is scientific fact that a rise in your blood sugar level creates excess insulin in the blood. Excess insulin in your blood makes you fatter in 2 ways.
- It causes some of the food that you have eaten to be stored as fat in your body
- It prevents your body from using fat, it previously stored, as energy
Fat Burning Diet and Regulating Your Blood Sugar Level
The regulation of your blood sugar level is one of the center pieces of a fat burning diet, permanent weight loss, and weight management.
What causes blood sugar to rise triggering an increase of insulin levels? The following:
- missed meals or prolonged periods between meals
- eating an increased amount of simple sugars
- large food quantities per meal
- double carbohydrate intake in one serving
Click here for an effective fat burning diet and weight loss program that is based only on nutrition – no exercise
Missed Meals or Prolonged Periods between Meals
Not eating for 3 or more hours will cause your blood sugar level to drop below normal, and cause a low blood sugar effect. In response, your body compensates for this low blood sugar by creating a sharp rise in blood sugar the next time you eat. This in turn creates an increase in insulin production and secretion into the blood.
Solution: For fat burning to occur, you must eat 6-8 times per day, every 2-2.5 hours, to regulate your blood sugar level and eliminate insulin production.
Eating Foods With Sugar
Eating sugary food – more than 10 grams per serving - will increase your blood sugar level sharply, resulting in excess insulin production and secretion into your blood. This will demolish the capacity of your body to burn fat and lose weight.
Solution: For fat burning to occur, you must keep your sugar intake per serving to less than 10 grams, and keep desserts intake to a minimum, no more than 2-3 times perweek on non-consecutive days.
Large Food Quantities Per Meal
Your liver breaks down the food you eat into three major nutrients:
Carbohydrates to glycogen; Protein to amino acids; and fats to fats.
When excessive quantities of foods are eaten at one serving, your liver isn’t able to break down the food into just glycogen, amino acids and fats only. Your liver increases its production of fats in the blood and sugars in the blood.
When this happens, your blood sugar level elevates, as does your body’s blood insulin level. This prevents your body from utilizing fat for energy. No fat burning = no weight loss.
Solution: For fat burning to occur, you should have only one serving (one plate) and avoid a second serving at all times.
Double Carbohydrate Intake in One Meal
Your liver breaks down carbohydrates into glycogen. However, when two or more starchy carbohydrates enter your liver at or near the same time, your liver breaks them down into Glycogen, fats, and Glucose, thereby raising your blood sugar and insulin levels.
This prevents your body from utilizing fat and losing weight.
Starchy carbohydrates are potato, pasta, rice, bread, pizza,dough, cake, cookies etc
Solution: For fat burning to occur, you must not eat double carbs in the same meal – ie- pasta and bread,
potato and bread, etc.
If you want to stop and reverse weight and fat gain, it is essential that you know how to control the blood
sugar level in your body.
If you are serious about fat burning, you must pay attention not only to what you eat but how you eat and when you eat.
Click here to learn about the best fat burning diet and permanent weight loss program that does not require exercise
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