Moderately Easy Things You'll NeedIntroductionYou can still exercise and lose weight without going to the gym.Sean Murphy/Digital Vision/Getty ImagesLose weight at a rate of 1 to 2 pounds per week is recommended by the Centers for Disease Control and Prevention and requires a daily deficit of between 500 and 1,000 calories. (See References 1) In addition to a healthy diet, regular exercise can help you build up this deficit. While it's an option, you don't have to go to the gym to exercise. You can save time and money and still lose 40 to 30 pounds in four months by exercising outside or at home. Step 1 Accumulate at least 150 minutes of moderate cardiovascular exercise per week, as recommended by the CDC. (See References 2) For example, ride a bike or take a brisk walk outdoors for 30 minutes, five days a week. During one session a 155-pound person can burn approximately 198 calories bicycling at a speed of 12 miles per hour or 185 calories walking at a speed of 4.5 miles per hour. (See Reference 3) During training, maintain a rhythm during which you cannot sing, but you can still speak. (See References 2) Step 2 Perform muscle-strengthening exercises at least twice a week. The CDC suggests focusing on your hips, legs, arms, chest, shoulders and back, with eight to twelve repetitions and two to three sets for each exercise. (See References 2) Use body weight, exercise bands, or dumbbells for resistance. For example, do push-ups, crunches, bent-over rows, lunges, lateral raises, and shoulder and chest presses. In addition to the toning effect, a 155-pound person can burn approximately 122 calories during a strength training session and continue to burn calories for up to 48 hours after finishing. (See References 4, p. 95) Step 3Add variety to your exercise...... middle of document ....../10/24/variety/]MayoClinic.org: Guide to Portion Control for Loss of weight [ http://www.mayoclinic.org/healthy-living/weight-loss/multimedia/portion-control/sls-20076148?s=1] United States Department of Agriculture: Weight Management: Focus on Foods you need [http:/ /www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/foods-you-need.html]Resources (further reading) US Department of Agriculture: Supertracker: Food-A-Pedia [https://www.supertracker.usda.gov/foodapedia.aspx]User BioKimberly Caines is a widely traveled model, writer, and licensed physical fitness instructor, first published in 1997 His work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a journalism degree from Mercurius College in the Netherlands and is writing his first novel. Comments to the editor