Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.
Broadly, there are two types of exercises: aerobic and strength training (or anaerobic), and each one contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged in the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns while you are at rest. Your RMR actually increases (i.e., burns more calories) the more muscular your body is because it takes much more energy to maintain muscles than it does to maintain fat.
Important note: remember that muscle weighs more than fat, so some strength training exercises will make you healthier and more attractive while not necessarily contributing to weight loss. But, muscles are a "good" kind of weight and you should aim to build more muscle in order to help keep body fat at bay.
Here are 5 tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly.
Exercise #1: Squats: Your buttocks and leg muscles are the largest muscles in your body. Ever
y day in front of the mirror, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This will build your leg and buttock muscles. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.
Tip #2: Pushups: Pushups are a form of strength 
training: during a pushup your arms have to support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.
Tip #3: Jumping jacks: Jumping jacks are an excellent whole-body aerobic workout you can do right at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be con
siderate of your neighbors by going outside or doing these in a first story room.
Tip #4: Fast walking: While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of fast walking followed by short periods of slower walking.
Tip #5: Stepping: Stepping is a great way to get your heart beating and to burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to begin. Even though you may not feel like the stepping is helping, it is! This exercise will not only help you lose weight but will also help shape up your buttocks and legs.
An important element in a strategy to lose weight quickly at home is to do a combination of exercises that build muscles (strength training) while burning fat (aerobic exercises). Start a regimen of most or all of these exercises 2-3 days/week and watch the unhealthy fat melt away.
other topics in this blog
1. how to lose weight
There are many people all over the world, who wish desperately to enhance their height. They want to have a good height but don’t know the proper ways to increase the height. Due to this many people lose opportunities to take part in many activities and try their choice of fields like army, police force, air force, modeling, air hostess and other fields where height is a demanding criteria. People try many different ways like medicine, acupressure treatments etc. to gain height; but these all are very expensive and doubtful ways and there is no 100% assurance whether it will work or not. The best way to gain height is to do some exercises to increase height.
There are many types of exercises like yoga, stretching and free hand exercises to increase height. Physical trainers and health science experts have accepted the fact that exercising is the best to increase height.
The different exercises to increase height are listed below:
Yoga:
Yoga is a very good form of exercising with no side effects. Few yoga exercises to increase your height are as follows:
Stretching & Free Hand Exercises:
These exercises to increase height are very useful. Some of the exercises to increase height are as follows:
. Keep your hands up straight and then bend down forward and touch the floor with your hands, without breaking your knees, then return back to your original position.There are many more exercises to increase height, but the above-mentioned are few basic and most practiced.
Hanging - One of the biggest obstacles to growing taller is gravity. You spend most of your day in an upright, vertical position. All day long gravity compresses your spine and joints, which squeezes and thins the cartilage and makes you shorter.
However, it is easy to counteract this affect through a simple hanging exercise because it lets the weight of your lower torso stretch your spine and reduce the tension between your vertebrae.
In fact, hanging has been known to increase a person’s height by one to two inches.
You will want to have a horizontal bar that is high enough so that your body can fully extend. If your body cannot fully extend, then bend your knees slightly until you hang freely.
When you grasp the bar, make sure your palms are facing away from you and your thumbs are almost touching.
While you are hanging, try to keep your arms, shoulders, and hips are relaxed as possible. This helps gravity pull on your body even further. Try to hang for at least 20 seconds and repeat the process when you are able to grip the bar again.
You should also repeat this exercise a minimum of three times. Also, if you wear ankle weights while hanging you will get an increased benefit.
Dry Land Swim - Also known as the Alternate Leg Kick, this exercise focuses on your lower back. You will want to start this exercise by laying down flat on your stomach with your body fully extended.
Put your arms straight out in front of you with your palms toward the floor. Raise your left arm higher than your right arm. Then, keep your legs straight and lift your right leg off the ground as far as you can.
Try to hold that position for at least 4 seconds before gently lowering your leg and raising the other leg. Your goal should be to work up to holding the position for 20 seconds. Also, adding wrist and ankle weights to your workout will increase resistance and tone your lower back muscles even more.
Pelvic Shift - This exercise is a favourite of fitness instructors all over. It is simple, but you will quickly feel the stretching that occurs up and down your spine and in your hips.
You will want to begin the exercise by lying on your back with your shoulders and arms planted firmly on the floor. Bend your knees and draw your feet as close to your buttock as you can. Next, arch your back so that your pelvis thrusts upward.
Hold this position for at least 20 seconds and try to work up to holding it for 30 seconds. As you repeat this move, you should feel more and more stretching in your front hips.
It is always a good idea to check with your doctor before beginning any exercise regiment to make sure your body is healthy enough for this activity.
Strenuous exercises, like these grow taller exercises to increase height, should be done consistently but you should start slowly if you are a beginner. You can increase the intensity of your workout as your body becomes accustomed to each new exercise.other topics in this blog
1. how to lose weightTired of trying all sorts of methods to reduce your belly fat ?
here shan brings to you just 3 exercises that will greatly reduce your belly fat. dont just stop with this 3 exercises .you must also have a good diet . to know how to choose a good diet click here .
NO MATERIALS REQUIRED
EXERCISE 1
Bicycle pumps
Lie on the floor flat on your back. We have a curvature of the spine on our lower back that usually elevates it a bit and barely touches the floor. Make sure you press your lower back to the ground. Put your hands above your head. Raise you left bent knee and raise your right elbow to touch it. Without bringing your raised knee and arm down, do the same knee-to-elbow touching on the other pair. Repeat these bicycle pumps twenty times before returning to your original position. This, in conjunction with the other exercises below, will reduce stomach fat.
EXERCISE 2
Full circle torso twist
Stand upright on the floor, feet apart, hands on your waist. When you feel stable enough, raise both hands and clasp them together on top of your head. Face right without moving your legs, from this position you will bend down and sideward to your right, going toward your foot, and twisting till your torso arcs in a circle that passes your left foot and completes the arc with your hands raised and clasped on top of your head again. You can start from the left or right as you so choose. Do five full circle torso twists starting on either side, then switch sides.
Exercise 3
Crunches
Basic and effective. Some people forego crunches thinking they are medieval or difficult to do, or both. Don't be like them. Crunches target the excess fat accumulated in your belly section. Begin by laying on the floor, facing the ceiling. Make sure your knees are bent, and that your feet are flat on the floor. Place your hands at ear level and with your fingertips just behind your eats. Your lower back has a curve that renders it slightly above the ground. Press your whole lower back till it touches the ground. Arc up till your shoulders are above the ground by some inches. Hold that position for five seconds. Release. Return to original position and repeat.
With these targeted workouts, you are sure to reduce stomach fat in no time.
OTHER TOPICS OF THE CATEGORY BODY FITNESS
1. how to lose weight
2. 6 pack abs in 4 weeks
3. how to choose your diet
4. eating to reduce body fat
5. how to choose a jogging outfit
6. how to lose belly fat
7. how to build strong legs
8. how to build strong biceps
9. how to build strong triceps
10.how to build strong back muscles
11.how to build strong chest
12.5 tips to reduce body fat fast
13. 3 exercises to reduce belly fat
HOW TO LOSE WEIGHT
Despite what you may think, losing weight isn't a mysterious process. In fact, weight loss doesn't even have to involve strange diets, special exercises or even the 'magic' of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you'll slowly (but surely) lose those extra pounds.
Rules of Weight Loss
To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Whew...that sounds
impossible doesn't it? Here's how it works.
Example:
Mary's BMR is 1400 calories and she burns 900 calories in daily activity. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.This example shows how easy it is to gain weight without even knowing it. But it's also easy to lose weight. In fact, you can start losing weight right now by making a few simple changes. If you can burn an extra 500 calories each day, you'll lose a pound a week and you won't even have to change your clothes. Try these ideas:
| Instead of.... | Do this... |
| Having an afternoon Coke | Drink a glass of water. (calories saved: 97) |
| Eating an Egg McMuffin | Eat a small whole wheat bagel +1 tbls of peanut butter (calories saved: 185) |
| Using your break to catch up on work or eat a snack | Walk up and down a flight of stairs for 10 minutes (calories burned: 100) |
| Hitting the snooze button | Get up 10 minutes early and go for a brisk walk (calories burned: 100) |
| Watching television after work | Do 10 minutes of yoga (calories burned: 50) |
Before getting into specifics, there are a few things worth mentioning about the plan I'll present:
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Those who wish to reduce thier weight, need to plan their day to day diet. They should take a low-carbohydrate, medium-fat and high-protein diet. It is a difficult proposition to prescribe a high-protein and low-carbohydrate diet for the vegetarians as almost all the vegetarian foods contain proteins and carbohydrates in almost equal proportions. Those who are not seriously overweight (i.e. not weighing more than 20% than the ideal weight) need not count the calories and bother themselves with all the calculations. For them it would suffice if they were to choose proper diet for themselves.
Experts believe the diet should be according to the blood type of a person. The type of food a person consumes should coincide with the blood type. Studies show people with A are vegetarians. Of course the diet should be fruits and vegetables i.e. high carbohydrate and low in fat. This is due to thicker blood than other groups. These people should refrain from fat foods like meat, dairy products.
People with B group should have diet containing vegetables and animal proteins in right proportion. People with O group are basically carnivores and should eat high protein food such as red meats, fruits and vegetables. But people can have different nutritional requirements due to some other variables. Studies show that there can be such diet according to the type of blood based on the way the blood interacts with our diet.
Each cereal meal contains about 400 calories, which is comparatively less to what is taken in the form of calories during meals.This results in weight loss of about a pound after a week.
Cereals include barley, rye, oat, maize or corn, wheat.
If you want to work out this diet for weight loss, eating two such meals will help a lot. For two weeks, the dieter needs to strictly follow this diet so as to have good results at the end of week. Sticking to this diet plan gives great results, expers say.
Some experiments on similar lines were done for this. People who ate one low-sugar serving with half cup of skim milk lost significant weight after a week. A fruit serving is allowed in breakfast. Thus with cereal diet 500 calories are eaten less than generally taken at meal time. Thus affecting the weight in a week.
Some people call it a diabatic diet i.e. People who follow this diet will be able to keep themselves with proper sugar levels in blood, remain helathy, maintain an ideal weight. May be called an Ideal Diet for anybody. Basically, it is a nutrition plan for everybody.
One needs to exercise this diet plan on a long term basis with advice from expert and monthly check of weight, cholesterol levels etc. However, this diet plan changes according to persons health nature which is checked by the dietician. Your goals are achieved only if you follow a particular diet plan that suits you advised by doctors. It is seen that advice from dietician helps the dieter to maintain his weight. The dieters also feel energetic and full with vigor.
Grapefruit diet is one of the fad diets which is an old way to lose some weight quickly but is nutrient defecient. If the dieter returns back to the old eating habbits, again the lost weight will be gained. With this grapefruit diet, people will lose about 12 -20 pounds in first two weeks.
Half a grapefruit and plain coffee or tea
Two eggs are allowed with half a grapefruit - e.g Cucumber and tomato salad with vinegar, lemon
With half a grapefruit, 4-6 ounce of chicken or beef are allowed for dinner Half a head of lettuce and a tomato with vinegar, lemon and herbs dressing, Plain tea or water
These restrictions allow the dieter to eat less than 800 cal a day. This is the obvious reason for the weight loss.
Unlike other diets, the low carbohydrates diet actually changes your metabolism to aid in weight loss. The diet consists of very little carbohydrate intake, some roughage to help with digestion, and plenty of protein and fat! This intake causes our body to enter in 'Ketosis', a process that is important for fat metabolism. So if you don't change the diet plan other than low-carb diet for some specific time period, you will find it one of the best plans to lose weight. This low carb diet is based of human physiology and the way our body converts burning sugars to burning stored fats in times of starvation.
It consists of carb intake as less as 20 gm per day. Carbohydrates increase insulin content and other hormones that regulate enzymes, that leads to storage of fat. But by starving yourself a little, that you do due to less carb content in diet, the fat gets burnt naturally in the metabolism process. Thus metabolism helps you get rid of excess weight in a way that is natural but one must be very careful in intake of carb. High carb diet may result into more production of sugar in blood, leading to high risk of cancer.
In low carb diet, one should eliminate following items intake: sugar, pasta, potato, fruit, rice.
Low-carb diet is not meant for everyone. One needs to have very strict carb intake(20 gms per day) while trying this diet plan. This diet causes weight loss by using body's natural metabolism. i.e. converting the stored fats for energy. In this plan fats and proteins are allowed as carb intake is very less to help metabolism get better results in weight loss. If you are suffering from High Blood Pressure, then please don't go for Low-carb diet to reduce weight.
Anyone who exercises for more than hour at a stretch could risk hypoglycemic shock because the body is not able to convert sugar quickly enough to keep up with demand. For those who are under medication or taking treatment for high blood pressure, low carb plan is not suitable.
The principle behind Negative Calorie Diet is that items where calorie content is very low and more calories are burned in the digestive process than are gained from food being digested. Such items are: carrots, green cabbage, cauliflower, broccoli, beets, asparagus, blue berries and cantaloupes. The surplus of vitamins stored in these food items creates a reaction in digestion which eventually leads to weight loss.
Dieters should not base their diet completely on this plan but keep this diet as snacks. It is more theoretical than practical as only negative calorie food alone can't be enough to create permanent weight loss.
Most of people are behind loosing weight due to many reasons. But there are some who are underweight. This is also an unhealthy state which is responsible for many diseases.
Experts say additional 500 cal a day is the optimum calorie intake for such people. Ofcourse healthy habits, nutrition-rich food are helpful oin . Hence weight gain diet revolves around an additional 500 cal intake a day which may consists of milk, banana, chopped nuts, fruit juices etc. Scientists say a weight gain in healthy fashion requires calorie dense yet nutritious food.
A monthly weight check according to height is necessary. See ideal weight chart
The different kinds of food that we eat everyday for breakfast, lunch, dinner and snacks are all part of the 5 Basic Food Groups. These 5 Food Groups are easy to understand when at them in the form of Food Group Pyramid. The Food Guide Pyramid was designed as an easy way to show the groups of foods that make up a good diet. It also shows how much of these different groups one need to eat to stay healthy. It is in a pyramid shape (rather than a circle or square) to explain the different proportions of foods to one another. The foods that make up the widest part (the base) should provide the bulk (the biggest part) of your diet, and as you go up the pyramid, the requirements get smaller as the pyramid gets skinnier.
Grain products like bread, cereal, rice, and pasta are good for health. They are important sources of vitamins and minerals. Breads, cereals, rice, and pasta are also good sources of carbohydrates like starch and fiber. Many people think that starchy foods like breads, rice and pasta are fattening. They are not. But when you add fats like margarine, oil, mayonnaise, cheese sauce or gravy to them, you add many extra calories. White grain foods have lesser fiber than whole-grain foods. There are many kinds of whole-grain foods, brown rice, whole wheat bread, grits, corn tortillas and oatmeal. Try a whole grain bread instead of white bread and use brown rice instead of white rice or mix them together the next time you have rice. This group is at the bottom of the pyramid. This means that the foods in this group should make up the biggest part of what you eat all day.
Fresh vegetables are naturally low in fat, calories and sodium. Extra fat and calories can come from cooking or other types of processing. You can buy frozen vegetables without special sauces and get the same nutrients as fresh vegetables. Some canned vegetables have added salt. While the salt adds flavor, it also adds extra sodium to your diet. When you shop for canned vegetables, look for vegetables with no salt added.
The vegetable group is toward the bottom of the pyramid. This means that lots of daily servings of vegetables are an important part of a healthy diet.
Fruits are important sources of vitamins and carbohydrates like fiber and sugar. They are low in calories and naturally sweet. Fruits and their juices are good sources of water, too. Whole fruits like apples and grapes contain more fiber than fruit juices and sauces, like applesauce and grape juice. Dried fruits like figs, prunes and raisins are good sources of fiber, too. Canned fruits packed in syrup have a lot of added sugar. They are higher in calories than fresh fruits. When you shop for canned fruits, look for fruit that is packed in juice instead of syrup.
The fruit group is down near the bottom of the pyramid. This means that many daily servings of fruit are an important part of a healthy diet.
The foods in this group are important because all of the nutrients work together to keep our bones strong and healthy. It may be difficult to get enough calcium unless we include these foods in our diets. We can make sure we get the milk and calcium we need by making puddings and soups with milk.
Some people who have problems digesting milk products because of lactose (sugar) in milk. Today there are many lactose-free products to try. Some milk products like ice cream, cheese, whole milk and foods made from whole milk are high in fat. We can choose low-fat or skim milk products, like low-fat yogurt, skim milk and low-fat cheeses to keep the fat in our diets down.
This food group is high up on the pyramid. This means that even though these foods are important for good health, you don't need to eat as many of them in one day as you do of foods lower down on the pyramid.
Some meats and meat products are high in fat. There are many ways to reduce the fat you get from these meats. You can choose leaner cuts like chuck, bottom round or top round of beef, pork loin or lamb shank. You can trim fat from meat before cooking and eating. You can take the skin off chicken. Many processed meats like hot dogs, sausage, pepperoni, bacon, ham and luncheon meats are high in fat and sodium. If you enjoy eating these meats, try having them less often and when you do, try eating them in smaller amounts.
Because eggs are a good source of iron and protein, they are counted as a meat serving. Most of the fat in eggs is found in the yolk. When you use the egg whites, you can cut the fat and keep the protein and vitamins you need.
This food group is high up on the pyramid. This means that even though these foods are important for good health, you don't need to eat as many of them in one day as you do of foods lower down on the pyramid. This group of foods supplies you with the super-important nutrient protein. So this is the perfect part of the pyramid for protein!
Fats, oils and sweets give us calories. Fats and oils like salad dressings, mayonnaise, butter, margarine and lard tend to be high in calories because of the fat they contain. Sweets like candy, soft drinks, syrups, jams, and jellies are made mostly of sugars. Most of these foods do not contain many vitamins or minerals. So they are called "empty calorie" foods.
Fats, oils and sweets are not bad foods. When we eat them along with foods like grains, fruits, vegetables, milk and meat products they are part of a healthy diet. Eating too many fats, oils or sweets can be a problem when we eat them instead of foods and nutrients we get in the other food groups.
Fats, oils, and sweets are a little different from the other parts of the pyramid, because they don't make up a "group" in the same way the other foods do. They sit at the very top of the pyramid. This means that even though your body needs them, it only needs a tiny amount.
A safe food is presumably safe because it is well-digested and does not contribute an undue body burden of antigenic macromolecules.
Substitute Foods Instead of Eliminating Them: Although many people feel that 'diet' or 'reduced fat' foods are not as good as the original, it can be a big help to buy less fatty snack foods. Try out different reduced fat brands and items and who knows, you may find something that you like even better than the original.
Cutting soda out of your diet completely can save the average person 360 calories or more each day. Even diet soda, fruit juices, and whole milk can add unnecessary calories to your daily intake. Instead, drink lots of water and switch from whole to skim or even soya milk; the little things can make a big difference.
Getting up, moving around, and exercising will reduce the amount of food that you will need to cut back on. There are obviously many opportunities to be athletic and active (i.e. sports teams, the gym, going for a jog, etc.) keep in mind that these aren't the only ways to increase your activity level. You can walk to school, bike to work, walk up and down the stairs a few times before you take a shower, take an extra lap or two around the grocery store. The ideal goal should be 30 minutes of aerobic exercise 3-5 times a week. Gradually ease into your diet if possible. Many diet programs allow you to do this. Remember that small changes are easier to stick with than drastic ones. Start by always leaving a little extra on your plate, or drinking water instead of soda. Smaller changes are also more likely to remain with you when the duration of your diet is complete.
OTHER TOPICS OF THE CATEGORY BODY FITNESS
1. how to lose weight
2. 6 pack abs in 4 weeks
3. how to choose your diet
4. eating to reduce body fat
5. how to choose a jogging outfit
6. how to lose belly fat
7. how to build strong legs
8. how to build strong biceps
9. how to build strong triceps
10.how to build strong back muscles
11.how to build strong chest
12.5 tips to reduce body fat fast
13. 3 exercises to reduce belly fat
