here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.


Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts

Monday, September 7, 2020

Top 8 Best Fat Burning Exercises - Workouts Easy

If you're looking to shed some unwanted pounds, take a look at 10 of the best fat burning exercises which (when combined with a healthy diet) will help you to achieve the body of your dreams.

Interval training
One of the best ways to burn fat is through interval training. It doesn’t matter whether you complete your interval training through running, on a rowing machine or a bike, the exercise will help you lose weight. This is because interval training increases your growth hormone and adrenaline levels - both of which suppress your appetite and help your body to burn fat.

 Cross Country Skiing
Cross-country ski machines have a very high calorie and fat burning potential and is a non-impact exercise. Unlike other exercise machines, using a cross country ski machine requires skill and coordination.

 Rowing Machine
 Rowing is regarded to be the most complete exercise because it works all of the body’s major muscle groups such as the legs, buttocks, back, abdominals and arms. It is a safe and non-impact activity but is not recommended if you have low back problems. Generally, rowing is an excellent exercise for burning fat, endurance and strength conditioning workout; however, it is very exhausting and difficult to sustain for long periods.

Train with kettlebells
Introducing weights such as kettlebells into your workouts is another excellent way to see fat burning results. Training with kettlebells helps you to tone up your problem areas and therefore burn fat (as the more muscle mass a person has, the more calories they burn.) The aerobic nature of kettlebell exercises also helps to blast fat by raising your heart rate. Many gyms offer kettlercise classes or alternatively you could follow along at home with an online tutorial.

The plank
Alongside being a great core exercise, the plank also causes your body use calories, therefore making it a great exercise to burn fat. To increase the difficulty of the exercise, you can also extend your body from the plank position into the press up position and extend one arm out in front of you. Then repeat with the opposite hand, return to the plank position and complete the sequence again. To fully master the plank, try out our Virtual Plank Challenge.

 Stationary Recumbent Bicycle
Recumbent bicycling has all the advantages of upright cycling but is more comfortable than the upright version because the lower back is supported. The ergonomically designed seat makes recumbent cycling perfect for people who have lower back problems or are overweight. It also provides a good work out for the gluteal and hamstring muscles since you push the pedals forward instead of up and down.

High knees
A simple but effective fat burning exercise is high knees. Remember when carrying out the exercise to bring your knees up as high as you can towards your chest and keep your back straight, swinging your arms to stay balanced. This exercise will soon get your heart racing which is essential for burning fat.

 Walking is highly recommended for the sedentary or overweight individual as a basic exercise to induce fat and weight loss. It is considered as a low to moderate exercise and should be done briskly and continuously for at least 30 minutes in order to achieve successful fat and weight loss.

Friday, December 6, 2019

How to Lose 3KG of Water Weight in 2 days and Look Ripped / 4 steps

step on the scale. Shockingly, the number is up. Not by a ton, but it's definitely a few pounds higher than it was yesterday (or the day before). You've been exercising regularly and eating well — so what's up?

Your water weight. When you gain a pound or two in just a few days, water is almost always the culprit. Fat takes more time to accumulate, so it isn't really possible for you to gain weight from fat in a matter of a day or two, says Sylvia Tara, Ph.D., author of The Secret Life of Fat.

Plus, glycogen, which is the stored form of glucose that our bodies turn to for energy, holds much more water than fat does because of its biochemical makeup, Dr. Tara says. Stored in the liver and muscle cells, glycogen is hydrated with three to four parts of water. So when you lose weight quickly, you're depleting those glycogen stores, which tells the liver and muscles to hold onto any bit of glucose — and its accompanying water — that you take in when you eat. If you step on the scale at some point during this process, then it's likely that the number will be higher.

If you're looking to skip out on the water weight, there are a few tricks you can try. These are the ones Dr. Tara says work best for seeing less fluctuation on the scale.

Cut Down Sodium Intake

While salt might be a great way to add flavor to foods, it doesn’t do your body much good.

Salt causes your body to hold on to more water which gives you a bloated look.

If you think you might have consumed too much salt just sweat it out with some exercise or sit in a steam room for 15 minutes.

Alternatively, you can drink tons of water to flush out the salt which works well with tip # 1.

How to Lose 3KG of Water Weight in 2 days and Look Ripped

Have you ever wanted to lose a lot of weight in a short period of time?

Ok chances are all of you have.

While losing 7 pounds of bodyfat in 2 days is impossible, you can lose water weight which will leave you looking more shredded even if the effect is temporary.

Check out our tips below for losing some quick water weight for that upcoming vacation / trip to the beach / wedding.

 Drinks tons of water

Ok so this might seem a bit counter-intuitive but hear us out.

By drinking tons of water your body will actually carry around less water.

You see, when your body isn’t getting enough water it starts panicking and holding on to whatever water it does have.

As a result, your body starts to pack on the water weight.

However, once you start drinking tons of water, your body will start getting rid of all the extra water it doesn’t need.

It stores very little water because it knows that plenty more will be coming.

As a result, you actually end up losing water weight and get a flatter stomach!

Reduce Carb Intake

Most people don’t know that every carb your body stores has water in it.

Therefore, if you want to lose some water weight simply reduce your carb intake.

As for the carbs that are already stored, when you do some exercise to burn them off you will also burn off the water that is stored within them.

Take a Fat Burner

Why a fat burner?

Well, fat burners are designed to reduce water retention, increase your metabolism and eliminate hunger cravings.

So by taking a fat burner you will lose excess water weight and look more ripped in the process.

Just imagine how much excess water is in your stomach area and how fat it makes you look

If you could get rid of most of that water in your stomach area, wouldn’t you look more cut?

You might even be cut but you are holding too much water for your abs to show.

Even though this is a short term solution fat burners will also help with long term fat loss.

Thursday, October 31, 2019

5 Tips to Lose the Stubborn Back Fat / bodybuilding110

It's a nightmare when it comes to shedding your stubborn back-fat. And all those dreams of wearing your several backless dresses go out the window. How annoying is it when you have this overhang from wearing a bra, and you can just feel it wobbling around, every time you walk?! If you totally relate to this, then don't worry, we've got some easy workout hacks that'll help you get rid of your back-fat. 

Mix Cardio With Weight Training – Cardio will only train one type of muscle fiber and you'll basically just be focusing on one part of your fat-burning furnace. Adding HIIT and weight training sessions a few times a week will do wonders to your entire body, and help you hit the target areas you've always wanted to.
Whatever you decide to do, make sure to you really step out of your comfort zone because that’s the way to get real results.

Diet Diet and Diet – Any article dealing with fat loss, is always going to talk about the importance of eating healthy foods instead of unhealthy ones, and rightfully so.

If you wish to lose weight, you absolutely must, without fail, ensure that the majority of your nutrition comes in the form of fresh, healthy, and natural foods which are low in sugars and trans fats.

Fresh fruits and vegetables are essential, as are lean proteins, complex carbohydrates, and even the right amounts of healthy fats, as they will speed up the metabolism and balance the muscle building hormones such as testosterone and growth hormone.
Forget processed junk foods, and instead opt for natural and healthy foods instead.

 Train your back – Ok, training your back and performing back exercises alone won’t help you lose your back fat, per se, but it will help you build muscle mass, which in turn will burn more calories and replace the back fat once you lose it.

Compound back exercises will help you strengthen your back muscles and build a powerful back that will give you that athletic look.

Try Interval training – After a while, steady state cardio is going to get pretty boring, not to mention the fact that you will find yourself hitting a natural plateau, and the progress will stop eventually. When this happens, try doing interval training instead.

With interval training such you will alternate between bursts of intense exercise, and slow/steady exercise. Just for illustration, imagine walking for 60 seconds, then sprinting for another 30, then walking for another 60 seconds. Imagine repeating this cycle several times in the course of 15-20 minutes.

Interval training can be especially beneficial because you are done with it in a shorter period of time, and you can naturally burn more calories thanks to the “afterburn effect” where you boost your metabolism burn more calories for several hours after the workout has finished, even when you are resting.

 Try working with a personal trainer – Targeting stubborn back fat, or any other form of fat for that matter, can be tricky, so you may benefit by hiring a personal trainer, that knows exactly what they’re doing.

For anybody trying to lose fat, a PT is a valuable tool as they will tell you exactly which exercises to perform, how long to perform them, how often to perform them, what to eat and drink, what not to eat and drink, and how to stay motivated in order to reach your.

Saturday, June 15, 2019

7 Ways to Burn Fat on Vacation Without Going to the Gym

Burn calories without going to the gym this holiday season

Have you been skipping the gym lately? No judgment: So you overdid it on gingerbread lattes at Starbucks or grabbed too many fast-food meals after marathon shopping trips? No biggie—as long as you stay active in other ways. "A lot of people skip workouts completely when the holidays get busy and promise they’ll exercise in January,” says Mike Donavanik, a personal trainer in Los Angeles. “But it’s that much harder to motivate when you’ve skipped the gym for two-plus weeks.” While you don’t have to maintain your exact same exercise routine, keeping your body in motion will help you balance out the indulgences and start the year strong. To help you do that on the quick, we’ve rounded  research-backed ways to get more out of your workouts and improve your metabolism to boot.

1. Do exercises in the water.

Water workouts are very effective and are good for any pool or sea. Do this set of exercises every time you enter the water:

  •     Stand up straight, the water should be at the level of your neck. Put your hands straight and do leg swings trying to touch your palms with your toes. Do 3 sets of 10-15 reps on each leg.
  •     Run in place. Try to touch your buttocks with your heels and move your arms as if you are running on the ground. Try running for 10 minutes.
  •     Float on your back, put your hands palm down, and pull your knees to your chest. This exercise is for your abs. Do 3 sets of 10-12 reps. If it’s too hard, do the exercises separately on each leg.
  •     Move your arms along your body quickly, creating a wave. Do this for 5-10 minutes.
  •     Finish your workout with jumps in the water. When jumping, put your hands up. 3 sets of 15-20 reps should do the trick.

We hope that these recommendations will help you lose extra weight during your vacation. But maybe you have your own ways of losing weight? Tell us about them in the comment section below!

2. Swim for more than 20 minutes.

You will start burning extra calories after only 20 minutes of swimming. Here are a few tips to make swimming as efficient as possible:

  •     Swim for at least 30 minutes. The distance should be from 2000 ft to 2500 ft. If you are a beginner, you can start with 300 ft. But don’t take any breaks.
  •     The ideal water temperature is from 75°F to 82°F. And seawater is the best choice.
  •     Change the style (butterfly, freestyle, breaststroke, backstroke) and the intensity.

3. Use the sand.

A great way to lose extra pounds is to play on the sand. You can play beach volleyball and frisbee. It’s fun to play beach volleyball even if there are just 2 people. All you need is a ball. And the sand makes it harder but you will have so much fun that you won’t even notice it. The same works for running and other exercises on the beach.

4. Replace drinks with fresh juices and coconut milk.

This is one of the tastiest ways to lose weight while you’re on vacation. Replace the soft drinks or alcohol with fresh juice and you will notice a difference right away. If you want this method to be as effective as possible, you should follow our tips:

  •     Drink fresh juice with pulp.
  •     Drink a glass of juice 20 minutes before your meal. This way, you can reduce your hunger and your body will still get the necessary vitamins.
  •     Try unusual juices made with parsley, cucumbers, and vegetables (just stay away from cilantro and basil — they only make your hunger worse). But don’t overdo it (your digestive system needs time to get used to these products).
  •     Experiment with spices! Yes, if you add some cinnamon or pepper, it will not only help boost your metabolism, but also make your “juice menu” more diverse.
  •     Don’t drink juices in packs, replace them with the local alternatives like coconut milk and so on.

5. Walk properly.

Walking is great for health, but you already know that. In order to make walking even more efficient, follow our recommendations:

  •     Lift your head, walk straight, and put your shoulders down.
  •     Step on your foot starting from your heel, and kick off the ground only with your toes.
  •     Use your arms, swing them in the direction opposite of your leg movement.
  •     Walk at least 30 minutes a day (if you can walk for 45 minutes, even better). It’s really easy to do while you’re hiking or on a walking tour. You can enjoy the nature and improve your health at the same time.

6. Eat seafood instead of meat.

There is even an entire movement — pescatarianism where people replace meat with seafood. But we are not saying that you should stop eating meat completely.

Just replace chicken, beef, and pork with seafood while you’re on vacation. And it’s easy to do if you vacation is near the water. Some girls have managed to lose a lot of weight thanks to this diet.

7. Start the day with exercise.

Before you scarf down meal number one, get moving: Working out first thing in the morning can help you lose 20 percent more fat than exercising after breakfast, according to a 2013 study in the British Journal of Nutrition. For a quick sweat session, try this fat-burning HIIT workout that includes challenging moves like squat jumps and lunges, but can still be done in the comfort of your living room. The best part? It takes just 10 minutes to complete.

Thursday, April 25, 2019

4 Minute Miracle to Burn Fat and Better Health

Has it been very long since you hit the gym?

Have you no time for yourself or to exercise for a few hours every day in your busy routine?

How long has it been since you went out for a walk or a jog early in the morning?

How long has it been since you stretched your muscles enough and realized the need for exercise in your day-to-day activities?

If you can’t recollect when was the last time you engaged in physical activity, this article is for you!

A majority of us don’t get any exercise every day mostly due to the time constraints in our busy, modern lives.

We wake up in the tabata intensity interval training for weight lossmorning hurriedly to the sound of our alarms, have a quick shower, and eat a quick breakfast unmindful of the need to eat peacefully for the body to digest any food.

We rush to college or our work places, again in a hurry, and spend our day in highly-stressful environments.

We get back late from work, sit in front of the television watching soaps or movies till it is time for bed. We become lazy, lethargic, couch-potatoes who don’t have time for exercise.

We do not realize that exercise is a highly needed activity for our existence.

What if we told you that there is an exercise regime that is only four-minutes long that can make you feel like you have had a proper, long-drawn workout?

You lose the same amount of calories, and your body gets the same amount of exercise, but all in the quickest possible time of only four minutes.

Most of us can spare five minutes in a day for the sake of having healthy bodies.

Here’s the new Fitness Mantra – Tabata. Tabata is a high-intensity training workout regime that was initially developed for the training of the Japanese Olympians in the 1980s.

It was founded by Professor Izumi Tabata, based on whose name the fitness routine is called. One bout of exercise which spans four minutes is called ‘one Tabata’.

Touted as one of the hardest exercises ever discovered in the world,

Tabata involves picking up any activity that you are comfortable doing – be it running, skipping rope, jumping, jogging or any other form of intensive activity.

Once you pick up one particular activity, all you have to do is do the activity with all the intensity possible for twenty seconds.

After twenty seconds, give your body a rest of ten seconds to regain energy. Once this is done, start again. The starting, pausing and resting routine should continue for seven times respectively for you to finish a four minute long Tabata routine.

When we say go at maximum intensity, we mean that you should put your body and soul into it during the twenty-second long routine. At the end of one Tabata round, you should feel nauseous, short of breath and transported into some other world.

Many people who have taken the Tabata exercise feel that they are almost going to die after finishing one Tabata round.

That’s when you know you are doing Tabata right.

For the very small amount of time it requires, and the immense benefits it gives your body, Tabata is often also called as The Four-Minute Miracle.

Many people would think that one must be insane to put your body through so much exertion and intense activity, but you will realize sooner or later that it is one of the best and the least time-consuming ways to achieve good health and activity.

It is becoming so popular that, in contemporary times not only are athletes employing Tabata in their fitness regime, even ordinary people who are conscious of their exercise routines try their hand at Tabata.

Studies have shown that one round of Tabata can increase your aerobic capacity, anaerobic capacity rests your rate of metabolism and can thus help you burn much more fat than a normal, conventional hour-long aerobic workout can.

One four-minute session of Tabata is equal to an hour of jogging, an hour of moderate cycling, two hours of walking, an hour of Zumba or two hours of Yoga. How exciting does this now sound?

The goal in a Tabata exercise is that you should increase your heart rate to its maximum capacity during the routine. It is almost synonymous to four minutes of pain if you do as mentioned.

The concept of high-intensity training is not a novel one. It has been around for years now but has been highly limited to the field of athletics.

In recent years, Professor Tabata has marketed and advertised it enough around the world and the exercise has gained a lot of popularity among health-freaks.

Packaged in a way that no person can deny its benefits, it is also, strangely so, being promoted by the film company Universal Studios.
How Much to do Tabata?

Many people often wonder about how much Tabata can one person include in his or her daily exercise routine.

Since the level of intensity is too high, most people worry about its inclusion. The changes that you will notice in your body after a regular

Tabata routine is what will make you do Tabata again. Experts suggest that adding two rounds of Tabata every week to your normal exercise routine is the best and most effective amount of Tabata you can get.

Though initially extremely fatiguing, continuing it for over a substantial period, you can get over your fears about Tabata.

Not only does it keep your body fit, but just two rounds of Tabata in a week are sufficient to also help you in your weight loss programme. Your body can turn into a fat-burning engine.

When you create an oxygen debt which is characterized by heavy panting, your body instantly burns off all the blood sugar it has.

Due to this, your body needs something instantly to replace that loss of energy. The body does this and compensates for it by burning all the fat in your body.
Here are a few tips that will help you in your Tabata routine:

1. Choose a simple exercise

While doing a Tabata round, be careful about your choice of exercise. Do not choose any exercise that you have not done substantially before.

You need to choose some form of activity that you are highly comfortable doing.

If you don’t, you will end up ruining the regime as you will take a longer time to get accustomed to the new activity.

Many people often pick up sprinting on a treadmill, as it is both simple and easy-to-follow.
2. Get a good timer

Another simple requirement that you need to keep in mind is that you need a good quality timer to time yourself on your routine.

Since the routine is really of a short span of time, your measurements must be highly accurate and precise.

Set the timer up for all the seven rounds of Tabata, instead of trying to readjust it during the ten seconds interval.
3. Accompany it with a catchy tune

Come up with a line from any of your favourite song or use an ad jingle or anything catchy to accompany your Tabata routine.

Having a piece of music and humming it along also takes away your attention from the fatigue. It keeps you grounded and motivated.
4. Brace yourself mentally

To be able to do a Tabata routine completely, you have to be mentally prepared.

You have to tell yourself time and again that you have it in you to complete the round. There should be lots of energy and the air must resound with all good vibes.
5. Be careful

A Tabata routine is very demanding and is of high intensity. Some people are known to suffer from strokes during the sessions.

As a precaution, ensure that you think about your endurance and performance levels before you commit yourself to a Tabata routine.

In case you have a history of high blood pressure or cardiovascular problems, ensure that you consult a doctor before getting into the routine.

Pregnant women must also fix an appointment with their gynaecologists before adopting this exercise.

On the other hand, if you have always had a history of good health and can take this amount of activity, then there is no reason why you shouldn’t do Tabata.
6. Tabata at any age!

People of all ages can get into a Tabata routine. Age is no bar. Young adults to old men and women, everybody, can shake a leg at Tabata.
7. Warm up before

Before you begin the highly-demanding Tabata routine, make sure that you stretch body using performing warm-up exercises for at least ten minutes before you do the actual routine.

It loosens the muscles in your body and gets you into the groove for performing Tabata.
8. Always have a coach

Never get into a Tabata routine, or any exercise routine, for that matter, without expert guidance.

You might be doing things wrongly, without realizing and hence harming your body, instead of benefitting from it.

A good coach will guide you through your mistakes and will ease you into the routine, clarify any doubts that you might have and rectify things that you might have been doing wrongly.
9. Go slow

Since Tabata routines are high-intensity ones, you need to ease yourself into the process, instead of rushing into it. Just because it is beneficial, you cannot do it day in and day out.

Consider the possibility of how many times a week you might be able to do it based on your individual requirements and measurements.

Start it by doing once a week and gradually increase the number of times you do it in a week.

Even when you are in the routine, increase your speed gradually, instead of doing all at once and confusing your body. Also, give yourself time to recover between two rounds.

At least, provide your body with one day of rest between two rounds once you start increasing the frequency of the rounds. Your body does need time to recuperate.

Some experts feel that one must consider the pros and cons of a Tabata routine before getting completely involved in it.

They opine that one must not engage in a Tabata routine unless one is fit enough. It is not that you should do a Tabata round to get fit, but you must do it ONLY if you are fit.

Many also espouse that the effects of the Tabata routine are short-lived. All the benefits that one gets using doing Tabata last only for two-to-three weeks after you get into the regime.

There has been no proof to show that they last any longer. Some also feel that instead of being beneficial to your body, the very demanding Tabata routine can work the other way round and end up injuring your body.

Delayed Onset Muscle Soreness

Many fitness experts consider the possibility of a Tabata routine leading to the development of Delayed Onset Muscle Soreness, often called DOMS.

Many people can barely walk after a straining episode of Tabata. They also experience immense pain, which increases as and when days pass.

Every muscle in the body becomes stiff and hampers bodily movement. Once this happen, you might get sick and not be able to follow your routine normally.

So, take into consideration all the possible side-effects before getting into the routine.

Given all the immense positive and negative aspects that a Tabata routine in your life can bring, it is you who have to weigh them all and take a decision.

Choose any exercise, but do it with proper care and under correct guidance to ensure that you are not performing it wrongly.

If you decide to go ahead with a Tabata routine, follow the golden rule

  1. Ten minutes of warm up
  2. Eight bouts of twenty seconds exercise
  3. Add seven intervals of rest in between of ten seconds each
  4. Two minutes of cooling down.
  5. Do no more than 3 HIIT in a week
source :

Saturday, April 13, 2019

Want to burn fat and improve cardio?Here 's the solution

Unless you’re preparing for (or running) a race, it’s a question you might have found yourself asking, most likely during moments when you’re pounding away on a treadmill and thinking of the moment when your run will be over.

After all, you’re probably not wondering if cardio is “good” for you. Any type of exercise (such as cardio) is good for your heart, your mind, and for fighting the aging process.

But, you've got a goal in mind. You want to drop pounds, and you want to make sure that with your limited time you're going to see results.

The quick answer: yes, cardio will help you lose fat. But, that doesn’t mean it’s the right (or most efficient) option for you.

This routine is designed for beginner who wish to burn fat and improve their cardiovascular health. This is an 8 week plan, very realistic and easy. Before I get into the routine I would like to familiarize you with a scale of measurement known as RPE (rate of perceived exertion), this is a scale of exertion from 1 – 10 ( 1 indicating lowest exertion possible and 10 indicating maximum exertion possible).

Week 1: ( Do this 3 times a week)

1) 5 – 7 minutes warmup (RPE: 3)
2) 90 seconds jog (RPE: 6)
3) 90 seconds walk (RPE: 4)
4) Repeat step 2 & 3 for 15 – 20 minutes
5) Cool down: 5 mins ( RPE: 2-3)

Week 2: ( Do this 3 times a week)

1) 5 – 7 minutes warmup (RPE: 3)
2) 90 seconds jog (RPE: 6)
3) 90 seconds walk (RPE: 4)
4) 3 minutes jog (RPE: 6)
4) Repeat step 2,3 & 4 three more times.
5) Cool down: 5 mins ( RPE: 2-3)

Combine this routine with resistance training and a good diet for best results. Check back in 2 weeks for week 3 & 4 ;)

Sunday, January 27, 2019

Plan Instructions To Lose Weight Fast in 2 Weeks Diet Plan

If you are looking to kick start a new weight loss routine or conquer a diet plateau, two-week rapid weight-loss plan. By loading up on healthy food, like low-glycemic vegetables and small portions of protein, you can help curb your cravings and give your body a healthy start to the year. Plus, all of the meals can be automated and prepped, so you can drop pounds without spending a ton of time in the kitchen doing prep work. Read on to find out all the details!

Most People Don’t Even Know About this tricks

No 01: Avoid Sugary Drinks:

However, if you determent to lose weight this Sugary Addiction Must Stop.  This Has Been Proven By Doctor’s From The Department Of Nutrition Of The HARVARD School Of The Public Health. Drinking Sugary Beverages Contributes To Being Overweight And Obese!

No 02: Drink Green tea:

Do You want to Burn More Fats?

According To Dr. Margriet Westerterp-Plantenga Of Master University

Drinking Green Tea May Help Because It’s Loaded With Antioxidants Called Catechins, Which Enhances Its Fat-Burning Capabilities.

No 03: Hide Unhealthy Foods:

Apply This Rule To Unhealthy Foods Out Of Sight Out Of Mine,

According To The Study By Scientists Of The OHIO State University. You Crave Unhealthy Snacks More When they’re Within Your Reach. This Find By The Doctors At Cornell University & VTT Research Center Of England In the Reseach. If Unhealthy Food In the Cupboard And you Can’t Stop. You Can Switch To healthier option Such As Above Food If You can’t Stop Snacking.

No 04: Brush Your Teeth More Often:

Brushing Doesn’t Only Clean your Teeth It Can Also Help in the Fight Against Access Way If Your Brush Chain a day. Around 15’000 People Took Part In a Research Project Conducted By the Catholic University Of Korea And Korea University. the Reseach Show that there is a link between brushing your teeth And Losing Weight. Toothpaste remove Left Over Food From Your Mouth And starts Communicate. our brain will Receive The Signals That Says Lunch Is Over.

NO 05: Laugh More!

This isn’t a JOKE!

Sincere Laughter uses About The Same Amount Of Energy As Walking Since It Involves Different Muscles, Especially Abdominal Ones. Vanderbilt By A them Of Researches Of The Department of Medicines VANDERBILT University Shows That 10-15 Minutes Of Laughter A Day Can Burn 10-40 Calories.

So We Recommend That You Watch More Comedy shows. Signup to Laughter Yoga Club Instead. This Is No Laughing Matter Currently There are about 6,000 Groups Worldwide laughter Is The Best medicine Indeed.

NO 06: Drink More Water:

We Talk Time In Again That Drinking Enough Water Is a speed’s up to the fat burning Process. Scientists Claim That By Drinking 50 FL OZ (1.5 Liters) more a Day A Person Can Burn Around 17,400 Calories Per Year (Approximately 4Lb (2KG) )

NO 07: Follow The 2.5-minute Rule:

This Rule Was Established By Scientists At Colorado State University And The University Of Colorado Anschutz Medical Campus.

They Called its Sprint Interval Training & It Requires a 2.5-Minute Intense Workout Every Day. The Thing is, 5-30 Seconds Of Hard Excercise During A Workout With 4 Minute Breaks May Increase your Metabolism & You Will Burn An Extra 200 Calories.

Do High-Intensity Excercise And Always Give 100% To Burn More Fat!

NO 08: Eat Less but More Often:

This Time Research With The Department of Nutritional Science Is At The University Of Toronto. Eating Little And Often Reduces Cholesterol Level By 15% And Insulin Levels By Almost 28%.

Insulin is an Important Role Since a Control the Level of the sugar in the Blood.

Friday, December 14, 2018

No Exercise: Get A Flatter Stomach With These Amazing Best 6 Tips

The waistline is the top body part that both men and women say they are most self-conscious about. Here are simple ways to lose belly fat and get a flat stomach for good! 

#1. Cut Off Your Sugar

Cut off food that contains sugar. When it comes to body fats, sugar is the greatest enemy and the reason behind it. Sugary treats can be delicious but are not very good for our bodies and our tummies. Not only does sugar filled food adds inches to our waistlines, but it also the overload leads to insulin resistance. When that happens, our body starts to store extra fat around the waist. Sugar bloats your tummy the matter of weeks by feeding the bad bacteria, leading to gastric problems. When it comes to flattening the belly, cutting off sugar is the best things you can.

#2. Do not Skip Meals

A common habit of our generation is that they do not take care of their meals as they should because of tough schedules and jobs. Sometimes they end up skipping their meals, and that disturbs the entire metabolism. Make time for breakfast, because studies say that the healthier the breakfast, the better it is for keeping a controlled body weight. Research says that people who miss their morning meals experience a surge in their hunger-related hormones later in the day. That makes them get hungry at odd times. When you eat snacks at a regular pace, you’re your calories will be burning at a regular pace too.

#3. Massage

A massage does the trick always so start getting massages regularly. Try out the real-relax massage chair and see the wonders unfold.

#4. Drink More Water

Drink More Water

Keeping hydrated not only helps with your body health and skin, but it also helps with the weight loss too. Water flushes out the extra toxins, and people who cannot control their snack-munching should drink more and more water. Water will make you feel full all the times, and you would easily resist eating any extra snacks. Also, when you are dehydrated, your body stocks up the extra water resulting in excess pounds around your midsection.

#5. Power Up Your Breakfast

Low-Fat milk in your morning cereal could be a belly-busting win. Diets that are high in calcium-containing foods are linked with healthier body weight. The minerals in dairy products, such as calcium, potassium, and magnesium, can help counterbalance the bloat-inducing sodium.

#6. Eat Wisely

It is not just about how much you eat but also about how you eat it. Scarfing down your meals is not going to help you in any way, rather it will create problems. Chew each of your bites at least ten times before you swallow it. Your body has to work more to break down the food in the stomach, which leads to major gas and indigestion. Not only that, but eating fast makes you prone to swallowing air, that can ratchet up the risk of you feeling a little puffy.

Monday, November 19, 2018

Changing Your Diet Is Key to Losing Body Fat

You may have heard the saying, "Abs are made in the kitchen, not the gym." There is truth to this, as good nutrition is essential if you want to lose body fat.

For starters, reduce your intake of processed foods. These are commonly packed with sugar and high-fructose corn syrup.

Eating too much sugar can cause weight gain and increase your risk of metabolic diseases .

Instead, focus on consuming higher amounts of protein. High-protein diets have been linked to greater feelings of fullness that may translate to lower calorie intake.

A study of overweight and obese men showed that when protein made up 25% of their calorie intake, appetite control and feelings of fullness increased by 60%.

Moreover, a protein intake of around 25–30% of your daily calories may increase your metabolism by up to 100 calories per day.

Increasing your fiber intake is another good strategy for weight loss. Vegetables high in soluble fiber have been shown to help with weight loss. They may increase feelings of fullness and decrease calorie intake over time .

Portion control is another effective tool, as moderating your food intake has been shown to help cause weight loss.

When you consume whole foods, more fiber, more protein and control your portions, you are more likely to cut back on calories.

Achieving a long-term calorie deficit is crucial for losing weight and belly fat.

Studies show that people can lose belly fat through either moderate or vigorous-intensity aerobic exercise, as long as they maintain a caloric deficit.

Wednesday, October 24, 2018

6 Fat Blasting Exercise To Slim Your Way To A Sexy Waist

Sculpt sexy curves that accentuate your waist with this muscle-building strength circuit.

News flash: Strong muscle curves look good on everyone. (Just look at these strong ladies who make muscles look drop-dead sexy.) By building strength in key areas (your shoulders, butt, and legs), you can make your body appear more shapely.

This strength circuit incorporates dynamic, balance-based exercises that will engage your whole body—while also tightening the muscles around your stomach to help define your waist. If you're looking for a more intense ab burn, add this five-minute waist-sculpting ab routine at the end of your workout too. (Don't forget: Diet is just as important—if not more—than exercise for losing belly fat.

Total Time: Up to 30 minutes

You will need: Free weights

1. High low crunches

 How To Get A Tiny Waist
  • How to: 
  •  To perform this workout get a chair.
  • Now sit down in front of the chair in the crunch position, starting with your feet under the chair.
  • Move in the crunch position raising your feet above the chair and below it without touching it.
  • The purpose of the chair is to help you maintain balance and intensity.
  • Do three sets of 25 reps.
Sets: 3
Reps: 12
2. Side plank raise with chair
  • How to:
  • For this move get a chair and get into the side plank position with your right leg placed on the chair.
  • Now slowly deep your hips in the side plank position, up and down.
  • Do 3 sets of 15 reps.
Sets: 3
Reps: 12
3. Mountain climbers
  • How to:
  • Get into the standard plank position.
  • Now start the wide walking motion with your legs as if you're walking up a steep hill.
  • Do three sets of 25 reps.
Sets: 3
Reps: 12

Squat to Rotating Press

Squat to Rotating Press
How to:

  • Stand with feet slightly wider than hips, holding dumbbells together in front of body.
  • Push hips back and bend knees to lower into a squat, reaching dumbbells to the floor.
  • Press through heels to extend legs as you curl weights up into chest, drawing abs in tight.
  • Immediately press weights overhead as upper body rotates right, pivoting left heel up (palms should be facing in with arms slightly in front of head in full extension).
  • Immediately return to starting position; repeat on opposite side to complete 1 rep.
Sets: 3
Reps: 12

2. Reaching Row

Reaching Row
How to:

  • Grab a pair of dumbbells and stand in a split stance with right foot forward.
  • Lower into a lunge, hinging forward from hips about 45 degrees (be sure to keep back naturally straight), reaching dumbbells down toward feet with palms facing thighs.
  • Bend left elbow behind body, opening elbow out to side, pulling weight in front of shoulder.
  • As left arm extends back to floor, bend right elbow behind body to switch sides, moving arms quickly.
  • That’s 1 rep.
  • Do all reps on the first side, then repeat with opposite foot forward.
  • Keep abs drawn in tight and allow torso to rotate slightly from side to side during row.
Sets: 3
Reps: 12

3. Curtsy Curl

Curtsy Curl

How to:

  • Grab a dumbbell in left hand and shift weight onto left leg.
  • Cross right leg behind left and lower into a curtsy lunge, bending both knees (keep most of bodyweight in left leg), hinging slightly forward from hips, reaching dumbbell to the outside of left leg.
  • Rise up out of lunge, extending right leg out to side as left leg straightens, rotating torso to the right as left elbow bends to curl the weight  across chest.
  • Immediately return to starting position; repeat.
  • Do all reps on the left, then repeat on the right to complete 1 set.
Sets: 3
Reps: 12

Monday, October 1, 2018

Best Way To Lose Belly Fat- Follow These 7 Strategies

Belly fat is not just a problem because it can look bad.

In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease (1).

For this reason, losing belly fat has massive benefits for your health and can help you live longer.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.

If you have a lot of excess fat around your waistline, then you should take some steps to get rid of it even if you're not very heavy overall.

Fortunately, there are a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.

Here are 7 evidence-based ways to lose belly fat.

What Is The Best Way To Lose Belly Fat?

#1. Go Crazy Over Soluble Fibres

Soluble fibers are the reason that you feel full even after having light food.  It has the potential to absorb fewer calories from the food that you consume. It fights your abdominal fat and increased soluble fat helps in decreasing your abdominal fat. Sources of soluble fibers are sprouts, avocados, flaxseeds etc. Make them an important part of your diet today to fight that belly fat effectively.

#2. Focus on Protein

Protein is quite an important component when you are aiming for weightloss. It is effective in releasing the fullness Hormone which will make you feel full for a longer period of time. It is effective in increasing your metabolic rate and weight loss. Many researchers have proved that people who consume protein successfully lose weight within very limited time. The main source of proteins is meat, fish, eggs, dairy, nuts etc. Try to incorporate them into your diet to stay healthy and fit.

#3. Cut carbs from your diet

Carb restriction is a very effective way to lose fat.

This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight (19).

Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets.

This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.

Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A difference on the scale is often seen within 1-2 days.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver.

What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.

Just avoiding the refined carbs (sugar, candy, white bread, etc) should be sufficient, especially if you keep your protein intake high.

However, if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics.

#4. Keep A Track of Calories Than You Consume

If you go to a strict diet plan, it will be very good for you. But if you do not have a strict diet plan, you must keep a track of how much calories you are consuming and how much calories you are losing each day. Write down everything that you eat. The first benefit will be that you will start consuming less food and the second one will be that you will start working out accordingly.

#5. Exercise is very effective at reducing belly fat

Exercise is important for various reasons.

It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Listing all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective at reducing belly fat.

However, keep in mind that I'm not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of ab exercises will not make you lose fat from the belly.

In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity.

That being said, other types of exercise can be very effective.

Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies.

Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.

Exercise also leads to reduced inflammation, lower blood sugar levels and improvements in all the other metabolic abnormalities that are associated with excess abdominal fat.

#6. Avoid Sweeteners

Packed or processed food contains a large amount of unhealthy sugar content. You must avoid it if you are aiming to lose weight. The carbonated drinks are also packed with unhealthy sugar in it. Tea or coffee is also a source of unhealthy sugar. Avoid consuming any kind of sweeteners.

#7. Sleep Like A Baby

You need at least 8 hours of sleep to stay healthy. Take out time from your busy schedule and try to go to bed early and wake up early. Waking up early will keep you fresh throughout the day and help you in staying healthy.

Follow the above given 7 simple Best Way to Lose Belly Fat. Incorporate the tips into your daily routine and keep tracking the changes that you see when you adopt a healthier way of living. Also, only some of the exercises focus on losing belly fat. Most of the exercises are focused on losing overall fat. The exercises that focus on losing overall fat are more useful. Staying healthy is not a difficult task if you have dedication. Stay fit, stay healthy.

Monday, September 3, 2018

Top 16 Foods Will Shrink Your Stomach Fat For Weight Loss

Belly fat is dangerous (1). It not only prevents you from being fashion forward (talk about sporting those amazing crop tops), but is also closely linked to diabetes, heart disease, and insulin resistance (2), (3). And it can affect anyone, irrespective of age, genetics, etc. So, you must address the issue immediately by consuming foods that help mobilize this stubborn fat. In this article, I have listed 16 belly fat burning foods to include in your diet and live a healthy and happy life. 

1. Walnut

Walnut consist of omega-3 fatty acids.

Walnut not only defend your heart from heart diseases, but it also helps to maintain a healthy weight.

You cannot complain about the taste of walnut because it is among few healthy foods which even taste good. Walnuts are easy to carry; you can take them with you whenever you want. Along with a flat belly, walnuts can also gift you a healthy hair and healthy skin.

2. Beans

Fresh beans can be an excellent food which can help you in getting fat stomach. Beans are rich in protein, fiber, iron, vitamins, and minerals which are essential for a healthy body.

Just make sure to skip the fried beans and canned beans and go for fresh beans which are lightly seasoned and boiled.

If you don’t like to eat beans (like many people) you can eat them as salads or as a side dish. Properly cooked beans can taste good and can be consumed as a main dish.

3. Almonds

Almonds are treasures of health benefits. You can grab maximum health benefits from consuming almonds.

Protein and fiber, which almonds possess will make you feel full all the time. It means you will not feel hungry frequently. Thus, this will suppress your hunger and ultimately you will eat less. It will not let the fat get accumulated around the stomach.

Almonds can cut the fat and cholesterol. Regular consumption of almonds can even reduce the bloating of your belly. You can eat almonds in any form. You will get its benefits anyways.

4. Pulses

Pulses (or dal ) are protein-rich and low in calories and fat. The lean protein present in the dal helps build lean muscle mass, speeds up metabolism, and improves overall body functions. Simple boiled dal is healthier than fried or spiced up dal.

5. Fish

Fish are a great source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate. Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.

6. Spinach And Other Green Vegetables

Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, water, and dietary fiber. In fact, their calorie content is lower than fruits. These veggies can help reduce belly fat by preventing you from overeating, boosting your metabolism, aiding good digestion, and cleansing the colon. These are low in calories and are the best options to consume as healthy snacks (cucumber, carrot, and beetroot) to curb your junk food cravings.

7. Oatmeal

Oatmeal is another fantastic food which can gift you a flat stomach. You can begin your morning with oatmeal. Oatmeal is considered an excellent meal for breakfast as it can give a kick start to your morning.

Yes, this meal does not taste as good as its benefits, but if you look at the benefits of oats, you will completely forget about its taste. You can add honey or fresh fruit to provide pleasing flavor to your breakfast.

When you select oatmeal, make sure that you are not choosing the instant strawberry or apple flavored, ready to eat stuff and go for natural and unsweetened oats. It will be better if you purchase plan oats and then cook them at home and give them your own tasty and healthy flavor.

 8. Avocado

Avocado is an excellent fruit which helps a lot with weight loss and controlling bad cholesterol of the human body. This fruit contains a heart-healthy ingredient called MUFA which can give you a gift of good heart health along with gifting a flat stomach.

You can eat it raw, as avocado is a fruit, it is easy to eat it raw, or you can also mesh avocado with lime juice, black pepper and salt. It will give it a yummy taste.

9. Eggs

Eggs are regarded as a perfect source of protein. That is why many reputable dietitians recommend eggs in your menu. The foods which contain eggs provide amino acids to your body.

People who eat eggs in their breakfast or lunch feel less prone to hunger, as eggs provide enough amount of energy to your body. The white part of the egg is considered healthier and do not create any problem in digestion.

10. Olive Oil

Olive oil is a light, low-calorie, delicious, and subtly fragrant oil. Cooking with olive oil is good for weight loss and your health, in general, because it helps lower bad or LDL cholesterol and increases the levels of good or HDL cholesterol. It is a weight loss-friendly and heart health-friendly oil that you can use to cook or season your food.
11. Peanut Butter

Peanut butter, though high in calories, is the best option to sweeten your breakfast or smoothies. The nut butter is loaded with protein and healthy fats that reduce the chances of weight gain. But be careful with the amount you consume – do not exceed the daily threshold of two tablespoons of nut butter per day.

12. Raspberries

Raspberries are great sources of vitamin C, a natural antioxidant that helps flush out toxins from the body. They are also loaded with dietary fiber, and having about 30 grams of raspberries per day is said to cancel out 300 calories and lead to about 30 pounds of weight loss in a year, and hence makes them one of the very effective belly fat burning foods out there. Therefore, include them in your diet to lose the flab and get a slimmer tummy.

13. Soy

Soybeans are a fantastic source of fiber, antioxidants, and protein. These beans can be the best support you in your weight loss program. Soya bean contains minimum amount of fat which can bloat you.

It is fiber rich food, so it has the capability of soothing your hunger even if you consume it in less quantity. The soybeans are versatile food means you can consume it in any form.

Every form of soybeans are equally healthy and give you health benefits. You can even add soybeans in any dish and enjoy its nutrients. Also, soy milk is grabbing lots of popularity among health conscious folks.

14. Apples

What else can be better than eating fruits on a diet as almost all fruits are tasty and apples are surely one of them! You can make health with apples. To take benefits from apples, you need to consume at least three (or more) apples a day and continue this eating habit for at least three to four months.

To take benefits from apples, you need to consume at least three (or more) apples a day and continue this eating habit for at least three to four months.

You will fill that your bloated stomach is lean now. Apple’s aid in good digestion. Thus, when you eat an apple, even after your meal, your food will get digested quickly because of apples. Thus, no fat will accrue at the stomach region.

15. Spicy Chili Peppers

Chili peppers like cayenne, green chili, and red chili are loaded with vitamin C and capsaicin that help increase the metabolic rate and burn the fat away. Consuming these chili peppers can help you lose weight and also manage the flab in your belly region. Add cayenne pepper or red chili flakes to your salads, and green chilis to fritters or omelet. They not only enhance the taste but also make you slim.

16. Broccoli

Broccoli is one of the best belly fat burning foods. From reducing obesity to treating cancer, it offers a wide range of benefits. In fact, experts believe that consuming broccoli wards off the chances of falling prey to type 2 diabetes. The phytonutrients present in broccoli help flush out the toxins, reduce inflammation, boost metabolic rate, and improve your body’s immunity. Consume blanched or grilled broccoli with salads and soups and get a toned and flat belly in no time.

Saturday, July 7, 2018

This Brutally Honest 3-Step Guide To Losing Weight Has Gone Absolutely Viral

Apparently, all we read and hear about these days are some “spectacular”, “miraculous”,”instant” ways to lose excess weight. Yet, experience has shown that there is no shortcut to success.

Namely, the whole process of losing weight requires a lot of strength, efforts, and determination.

Of course, in order to obtain the desired results, you need to pay attention to a few aspects, and not just your diet. Today, we will reveal a 3- step guide to losing weight, which, if you stick to its rules, will definitely help you get the body of your dreams!

1.) No beer

This is a big one, and one that you’ve probably heard before. Every time you drink a beer, it’s like eating seven slices of bread. That’s a lot of bread!

2.) Portion control

This is especially true when you go out to eat at restaurants. A good trick to do is when your meal comes, cut it in half and right away ask for a takeout container, so that you can save the rest for later – and even better, if you start your meal out right by ordering lean meats and veggies, you’ll slim down in no time!

3.) Join the gym

Believe me, if you do not exercise, you will never get one of those bodies you admire in the newspapers! No matter how many pounds you lose due to a diet change, your body won’t be tight and muscular if you are inactive.

It is extremely beneficial to run or walk several times a week, but going to the gym will accelerate and boost the effects. Sometimes, you just need a thing to push you and stimulate you to finally reach your goal and stop feeling a loser.

You should visit the gym a few times during the week, and do all kinds of exercises. Remember, always start with moderate expectations, and as you are starting to be good in it, you can also raise your goals.

You should read about exercising, learn and try some new workout routines, study about the different muscle groups. Moreover, as you exercise, you will start to consider even healthier food options. You can even start planning your week menu in advance.

Over time, you will start receiving numerous compliments on your new look and this will boost your confidence. Undoubtedly, that will have a major impact on your entire life. Furthermore, if you proceed in this tempo, you will soon need new clothes!

Wednesday, April 11, 2018

6 Simple Exercises That Will Help You Weight-loss

Everybody seems to raving about health and fitness these days. And while many people choose to go down the road of expensive gym memberships, special equipment and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform bodyweight exercises at their home. And who gets better results? 

 Home > Fitness and Health > Lose Fat > 6 Simple Exercises That Will Transform Your Body in Just Four Weeks

5 Simple Exercises That Will Transform Your Body in Just Four Weeks
Fitness and Health, Lose Fat

Everybody seems to raving about health and fitness these days. And while many people choose to go down the road of expensive gym memberships, special equipment and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform bodyweight exercises at their home. And who gets better results?

You guessed it. In general, the people who don’t forget that the focus of their goals is themselves and manage to introduce healthier habits into their existing lifestyle without relying too much on outside tools and trends, are the people who achieve sustainable progress and lead happier lives.

That’s why in this article we’d like to encourage you to stop worrying about whether you should start performing this or that miraculous exercise or try the latest super food with sensational fat loss properties and just go back to the basics – the best solutions to the greatest problems are usually right in front of our noses. If you do these five exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! It’s obvious that you won’t get the body of your dreams in such a short period (especially if you have a lot of excess weight), but we guarantee you that you’ll feel like you’re one huge step closer to this once unattainable goal.

Goblet Squat

Highly effective exercise for burning fat, because you can do a high number of reps in one set to get your heart rate high and increase energy and oxygen consumption so your body is forced to burn more calories during its recovery process.


One of the most beneficial, yet, underrated exercises. It will help you have ripped abs and strong shoulders. You need to take push-up position on the ground and then bend the elbows at 90 degrees. The body needs to be in a straight line while you support it with the elbows, forefeet, and forearms. Hold the position as long as you can. Make sure not to move the buttock and waist.


This exercise will involve every muscle in the body. You just need to set the body in plank position and push it up using the hands. The buttock, legs, and back need to be straightened. Make few repetitions.

Lying Hip Raises

While lying on the floor, bend the knees and keep the feet flat on the floor. Extend the out to your sides at a 45° angle, squeeze the glutes and elevate the hips upward, by tilting the pelvis.

Then, return to the initial position, and repeat the exercise. This will strengthen the abs, back, thighs, glutes, and hamstrings.

Reverse Crunch

The reverse crunch is a core exercise that targets the muscles of the lower abdomen. Add reverse crunches to your regular core routine to progress along your journey towards a tight, toned waistline!


Adding 30 minutes of cardio, along with a 15-minute session of walking lunges, can burn 400 calories for a 150-pound person. Brisk walking, jogging, swimming and cycling are all effective ways to get that blood pumping.


Thursday, September 28, 2017

6 Kettlebell Exercises To Burn Fat & Get Ripped

5 killer exercises to get your heart rate racing and your body pumping to burn fat, get fit and look ripped! If you want this HIIT (high intensity interval training) routine to work, you need to be willing to push yourself – resting and catching your breath after each individual exercise will make you feel better and make the routine seem easier, but you won’t benefit in the long run.

What you’ll need to complete this HIIT circuit –

A kettle bell (16kg or 20kg)
Some room
A stop watch or timer
Ideally you need to do each individual exercise for 30 seconds, but if you can handle it, set the time to 60 seconds per exercise – it’ll be worth it!

1 -Kettle Bell Swings

Select a kettle bell at a comfortable weight. The weight should be a challenge as anything too easy will not push you enough during the routine. For example; I am 5ft 9in tall, weigh 75kg and use a 20kg kettle bell.


Stand with your feet just wider than shoulder width apart with the kettle bell resting on the floor, between your legs.
Keeping your back straight, bend at the knee and take hold of the kettle bell.
Swing the kettle bell forward until it is at eye level.
Remember to keep you arms straight.
Keep your back in a straight position – you shouldn’t bend / lean forward.
Thrust your hips forward and extend from the knee.
When in the upright position you are half way through the movement.
As the the kettle bell swings back, remember to reverse all the previous steps without the bell touching the floor.
When the kettle bell is between your legs again but not resting on the floor, repeat from step 3.

 2 -Kettlebell Deadlift

The deadlift adds muscle to your hips, hamstrings, glutes, and back. It also ingrains a good hip-hinge—the process of bending forward at your hips while keeping your lower-back flat and bending your knees slightly—necessary in almost every kettlebell move.


Stand shoulder-width apart with the kettlebell between your legs and the handle inline with the bony part of your ankles. Bend from hips and grab the kettlebell with both hands. Before you lift, your shins should be vertical, your back should be almost parallel with the ground, and your lower back should be flat.

Squeeze the handle hard, pull your shoulders backward, and crush your armpits. Lift the kettlebell by pushing through the ground, not by pulling up. Stand tall and squeeze your glutes at the top. On the way down, place the kettlebell at the same exact spot you lifted it from.

 3 -Kettlebell Swing

The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and deadlift. It also crushes your lungs and blasts your metabolism because it repeats so quickly.

Adding the swing to your workout will absolutely improve your athleticism. It is, however, one of the most butchered exercises on Earth. Start with the kettlebell deadlift first—it will build a great foundation and teach good technique.


Start in a deadlift position with the kettlebell a few feet in front of you. Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. Imagine propelling the kettlebell to a target in front of you.

Here are the two most common problems you’ll encounter:

1. “Squatting” the kettlebell swing. At the bottom of the swing, your torso is too upright and your knees are too far forward: it looks like a squat. This happens because you haven’t mastered the deadlift yet.

Work on your kettlebell deadlift and then retry the swing. Only bend your knees slightly.

2. Too much arms. Your arms should feel like noodles because it’s the hips that propel the movement. Instead, use a towel swing: wrap a towel around the kettlebell handle and grab the ends of the towel. Then, swing the kettlebell.

With a correct swing, the kettlebell should reach around the height of your belly button or chest, no higher.

4 - Kettlebell Lunge with Bicep Curl

This will engage you core and work on your balance as well as leg and arm strength.


Hold the kettle bell in your right hand.
Lunge forward with your right leg until your knee is bent at almost 45 degrees.
Once in the lunge position, do one full bicep curl.
After the bicep curl, bring yourself back to the initial standing position.
This is one repetition – continue this full movement until the time is up.
Once the timer has elapsed, change sides and go again working on the opposite arm and leg.
Remember to always keep your back straight and to not bend or arch your back.

5 -Kettlebell Single-Arm Clean & Press

Again, working on your balance by engaging your core, this exercise is primarily about shoulder strength.

Starting with the kettle bell on the floor, on the inside of your right leg.
Stand with your feet approx. shoulders width apart.
Bend at the knee and in a clean motion, bring the kettle up to you shoulder.
The final part of the exercise is to press the kettle bell above your head.
The aim is to complete part 1 and part 2 seamlessly.
Once you’ve completed the right side for the selected 30 or 60 seconds, swap side and start again.
You should always keep your back straight as before to prevent and straining or injury.


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