How to Use 6 of the Best Fat Burning Aerobic Exercises

Aerobic workout is described as a form of action that operates on considerable muscle clusters over and over again for an unlimited occasion. The advantage of aerobic exercises includes total fitness as well as helps in decreasing and controlling your weight. It has distinctive height of strength and complexity, which depends on your fitness levels and objectives. There are numerous movements you can select to do aerobics, but a number of the most excellent fat burning aerobic exercises involve walking, jogging, swimming and cycling. Some forms of exercise equipment can also give you an excellent aerobic action like elliptical device and steppers.

Exercise #1: Walking.

For individuals who are just starting to perform aerobic workout, walking is considered as the most excellent for the reason that it gives depleted force and is simpler on your joints unlike the extra strong means of aerobic workout. If you are obese or you have health dilemmas, walking is an immense method to begin being energetic.

Exercise #2: Running.

Running is an extra strong type of aerobic workout, which needs certain height of physical strength. If you want to attain the most advantageous fat burning, the strength of your workout should be elevated sufficiently to smooth the progress of fuel disbursement. The most outstanding means to enhance the outcomes from the exercise is to perform quick walking or jogging at a slope.

Exercise #3: Swimming.

This is one of the exercises to burn fat which will not cause damages on your joints. The resilience of the water will shield your limbs and joints from pressure. However, swimming might be extremely demanding for beginners, those who possess heart problems and even obese individuals. You can try some of the different styles of swimming like the freestyle, back stroke, butterfly, side stroke, and breast stroke.

Exercise #4: Cycling.

This is a type of aerobic workout that you can perform at home, gym and on open air. It is considered unproblematic to your joints unlike walking and jogging, in which you put up with your own heaviness once you move about. In view of this, cycling will enable you to exercise for an extended sum of time to burn extra calories. If you are just starting, you can ride approximately 10 minutes a day on a regular basis and intensify gradually as you go on; that is, if you do not encounter any forms of unfavorable consequences.

Exercise #5: Jumping Rope.

This is a form of elevated strength type of fat burning aerobic exercise. All you need to have is a skipping rope and extra outer space. For a start, you can perform the activity for a few minutes, but you have to be careful because this type of exercise can cause extra pressure on your ankles and knees. You must make sure not to jump too high so that you will not land hard on the ground as well as to lessen pressure on your joints.

Exercise #6: Step Aerobics.

This is a type of movement that will require you to step over and over again from an elevated stage or stand. To prevent tumbles and hurts, make sure to step on the stand with your entire foot and stay away from falling on your toes or balls of your feet.
There are six aerobic exercises you can make use of to burn fat. These are the best ones you can consider to achieve the results you want.

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At-Home Exercises to Lose Weight for Teenagers

Thirty years ago, 5 percent of people between the ages of 12 and 19 were obese, while current estimates indicate the number has increased to 18 percent, according to the Centers for Disease Control and Prevention. Being overweight or obese increases the risk of cardiovascular disease, diabetes, low-self-esteem and joint problems. A regular at-home exercise program can help teens lose weight and get healthy. Talk to your doctor before starting an exercise program.

Make a Plan

Teenagers should exercise for at least 60 minutes a day. While most of the daily requirement should focus on moderately intense cardio, teens should do two or three strength-training sessions and two or three stretching sessions each week. Getting fit can be fun and need not require a gym membership. An at-home exercise program provides teens with an opportunity to practice self-commitment and can also be a convenient way for a family to exercise and spend time together. Playing ball, going for a walk and flying a kite are all ways family members can be active and lose weight.

Channel Your Inner Child

Jumping rope is an effective, fast and inexpensive way to do cardio. In fact, a 150-pound person jumping rope for an hour can burn up to 750 calories, reports the University of Rochester Medical Center. Jumping rope also builds bone density and improves balance, two areas important to young adult health. A quick test will ensure that you are using the right rope: stand one foot on the middle of the rope and lift the handles -- they should come to your chest. If they don't, use a longer rope. Choose a shorter one if they lift above your chest. Opt for a rope with foam handles and relax your hands as you jump. Correct form will help prevent you from tiring early or injuring yourself. Stand up straight, bend your knees slightly, lift the rope high over your head and only jump as high as necessary to get over the rope. For variation, try hopping on one foot or jumping left-to-right, instead of up and down.

Use What You've Got

Calisthenic exercises rely on body-weight for resistance, require very little space and can be done virtually anywhere in the home. Doing a circuit with little rest between exercises will keep your heart rate elevated and burn calories while you build muscular strength. Examples of calisthenic exercises include pushups, forward lunges and squats. Do 12 to 15 repetitions of each exercise, stopping when your muscles fatigue. Repeat the circuit two or three times.

Lift 'Em Up

You don’t need a gym to lift weights. Invest in a few dumbbells, store them in a corner and you have a home gym. Lifting weights burns calories and builds muscle, contributing to weight loss and changes in physical appearance. Once again, creating a circuit of exercises is a way to combine cardio and strength training; more effort equals more results. Examples of at-home dumbbell exercises include bicep curls, triceps kickbacks, rows and front raises. Do 12 to 15 reps of each exercise, stopping when your muscles fatigue. Repeat the circuit two or three times.

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High Intensity Interval Training for Weight Loss

Regular aerobic exercise is a necessary component of a healthy lifestyle, and is an effective tool in weight loss regimens. People tend to begin their fitness routine enthusiastically, only to get discouraged as they grow bored with the repetitive nature of cardiovascular workouts and have difficulty fitting them into their day. Interval training is a way to squeeze more workout into less time by combining short bursts of intense activity into your regular workout. By keeping the "slow" intervals at an even higher pace, it turns into high-intensity interval training, and may help you burn more calories in less time.

Types of Interval Taining

Interval training includes three types. Regular interval training involves short bursts of increased intensity punctuated by periods of low-intensity work. High-intensity interval training uses short bursts of high-intensity work as well, but the in-between intervals are worked at a moderate rather than light intensity. In both of these methods, the work/rest intervals are timed precisely to maximize calorie burn. Fartleks, a Swedish interval training method, relies instead on the athlete's perceived exertion level to tell him when to switch modes. For example, a runner would sprint until he couldn't sprint any more, then jog at his usual pace until he catches his breath. Then he would sprint again, and the cycle would continue.

Benefits

Interval training has many benefits, all of which are only enhanced by boosting the intensity. You burn more calories because your heart rate climbs higher and you use more energy to complete the intense bursts, and the switching between extreme effort and moderate effort teaches your body to use the anaerobic system more efficiently. The moderate rest intervals also teach your body to metabolize muscle wastes more efficiently, leading to fewer aches and cramps. Last but not least, high-intensity interval training helps increase the amount of oxygen you can comfortably pump in and out, allowing you to breathe harder and get more oxygen to your muscles without feeling out of breath. All of these benefits help you to perform better at any workout you do, which will only help you achieve your weight loss goals.

How It Works

High-intensity interval training works by switching the body back and forth between aerobic and anaerobic activity. During your moderate interval, you're working aerobically, using oxygen to provide energy to the body. When you dramatically increase the intensity for a short time, your body demands more energy faster than you can take in additional oxygen, so your body switches to anaerobic mode, burning stored carbohydrates for energy instead. The anaerobic mode is powerful, but it cannot last very long, so you then switch back to a moderate pace and back into aerobic mode. This gives your body a chance to recover and process the metabolic waste from your muscles before it's time for another intense interval.

Recovery

The one factor that sets high-intensity interval training apart from regular interval training is the recovery period. In regular interval training, there is a greater difference between the intervals because even though the intense intervals may be very intense, the recovery intervals are very easy. For example, a runner may sprint, then walk, or even stop completely. In high-intensity interval training, you use active recovery, which means you move at a moderate pace while you recover. This means that after you sprint, you continue to run at your normal pace until it's time to sprint again. This prevents the body from recovering completely, and keeps the heart rate higher for the duration of the session, increasing calorie burn.

Safety

High-intensity interval training involves some risk. It is an intense experience that should not be done more than twice per week, with at least one day of rest in between. Begin gradually, and lengthen your intense intervals as you become more accustomed to the increased demands. Jumping right in can lead to injury, as your body will not be prepared. Wear a hear rate monitor and check your heart rate often to make sure you never go above your maximum heart rate -- 220 minus your age. If you are new to exercise or have a chronic health condition, consult your doctor before beginning high-intensity interval training.

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Does Bikram Yoga Help You Lose Weight?

Yoga runs the gamut from still meditation classes to intense Ashtanga series, but Bikram yoga has the unique characteristic of heat as a key factor in the practice. Many people believe that all that sweating will make them lose fat, but they fail to understand that sweating isn't what makes you lose fat -- it's what's making you sweat that determines fat loss. Although Bikram yoga won't get rid of your love handles by itself, it can be an important part of your journey toward fitness.

Bikram Yoga

Bikram yoga is a form of Hatha yoga developed by yogi Bikram Choudhury. The practice consists of a series of 26 poses performed in precise sequence in a room heated to 105 degrees Fahrenheit. Choudhury chose the particular postures because they provide both stretching and strengthening, and when done properly in sequence, they work every part of the body. Bikram yoga is not something you can do at home -- the high room temperature is a vital component of the practice, as proponents believe it induces toxins to leave your body as you sweat.

The Sweat Factor

If you weigh yourself before and after a Bikram yoga session, you may indeed be a few pounds lighter -- but this isn't real weight loss. The 105-degree temperature combines with the 40 percent humidity to make the room feel like 149 degrees Fahrenheit. That's very hot, hotter than a sauna, and it makes you sweat copiously. Of course, this is the whole point of Bikram yoga, and the loss of water weight leads some people to believe they have actually done wonders for their weight-loss plan. Unfortunately, the weight you lose during class will come right back as soon as you drink a glass of water.

Benefits and Limitations

Real fat loss happens when you burn more calories than you feed your body, so it begins to feed off of the triglycerides stored in your fat cells. This is a slow process that yoga does not induce. If you're a couch potato, doing yoga will increase your day's calorie burn, but not nearly as much as a run or a bike ride. Aerobic exercise should be your focus when trying to lose weight. What yoga can do, however, is strengthen your muscles, increase your flexibility and provide some quiet time to help you relieve stress. All of these things contribute to your overall fitness.

Use Caution

Bikram yoga studios are very, very hot. You can become dangerously dehydrated in a matter of minutes, and you can easily overexert yourself. Don't rush into it if you're not already doing yoga at an intermediate level, and especially if you're new to exercise in general. During your first class, hold each pose only for a breath or two, then sit quietly and let your body acclimate to the heat. Gradually work into sitting less and holding poses longer during subsequent sessions, and drink water continuously throughout the class. If you feel dizzy, faint, overheated or you stop sweating, remove yourself from the room immediately.

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How Does an Exercise Bike Tone Your Hips & Stomach?

A popular piece of cardiovascular exercise equipment, exercise bikes not only improve your heart rate and circulation but also tone your core and lower body. Also referred to as an indoor cycle, an exercise bike mimics the movements of riding a bicycle indoors, allowing you to work out in any weather. It also let you burn about the equivalent number of calories as you would during a traditional bike ride, which is about 292 calories per hour for a 160-lb. person.

Indoor Cycling History

The first recorded invention of the exercise bike occurred in the 18th century. Francis Lowndes created a machine called the Gymnasticon, which resembled a bicycle in terms of mechanics and allowed a person to exercise. Exercise bikes were made more popular in the late 1980s by Jonathan Goldberg. Goldberg was a competitive cyclist who was seeking a way to train indoors in the winter. Shortly after his innovations, indoor cycling became increasingly popular with the creation of a group exercise format called indoor cycling. Today, both individual exercise bikes and group indoor cycling classes are available in nearly every neighborhood gym.

Hip Muscles

While the major hip muscles, your glutes, are not one of the primary muscles used for cycling, it does assist in the movement needed for cycling, which helps it to grow in terms of muscle tone. Your hips also become more toned when you cycle simply because you are burning fat as you pump your legs. In addition, the additional muscle growth in your other leg muscles will help to burn calories quicker when you eat, helping you to metabolize food as fuel for muscle instead of fat storage.

Hamstrings

When you cycle, the thigh muscles that work together to push the pedals are the hamstrings and quadriceps. The hamstrings, the muscles located on the back portion of your leg from your glutes to your knees, create the upward portion of the circular motion. By engaging the leg not only as you push down, but also as you pull up, you will develop better muscle tone and also reduce the pressure you would place on your knees from the repeated downward motion.

Quadriceps

The quadriceps muscles are located on the front side of your legs from your knees to your hips. Quadriceps, also called quads, are the opposing muscle group to the hamstrings. You use your quadriceps when you push down on the pedals while using an exercise bike. The repeated down motion will engage your quadriceps, leading to more muscle tone over time. Because the quadriceps are such a dominant muscle in cycling, the Aerobics and Fitness Association of America recommends regularly stretching the quads after any type of bicycle training.

Abdominals

The abdominals are the supporting muscle group during cycling. They are engaged isometrically during a cycling workout and not only aid in the circular motion of the legs but also protect the back from injury from repeated leaning forward. To ensure that you are correctly using your abdominals while cycling, pull your navel in toward your spine, and pull your stomach in tightly from your ribcage all the way down to your pubic bone. Retain this good form throughout the workout.

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Do You Burn Fat Running for 30 Minutes?

Carbohydrates and fat are your body's primary sources of fuel for long-distance running. The amount of each nutrient you use depends on duration and exercise intensity. As long as your body has a steady supply of oxygen and carbohydrates, fat will be used as the preferred fuel source to keep you running.

Aerobic Respiration: The Fat Burner

Your body doesn't automatically break down large amounts of fat immediately when you start your 30-minute run. It uses different amounts of carbohydrates and fats during different times in your run, which is similar to how your car changes gears as it accelerates or decelerates. Although your body uses fat as the main fuel source during a 30-minute run, it needs energy immediately to power your muscles and nervous system during the first couple of minutes of the run. Therefore, carbohydrates in the form of glucose are used as the main fuel source. As you continue to run, your body gradually increases the amount of fat used. According to ExRx.net, it can take between 20 to 30 minutes of continuous aerobics for an average person to use 50 percent of his energy expenditure from fat and 50 percent from carbohydrates. People who are more conditioned usually take less to time to achieve this state of energy use.

Percentage Used

The amount of fat used during a 30-minute run can vary, depending on your heart rate, running method and fitness status. During low-intensity exercise for 30 minutes, such as walking or jogging at 20 to 25 percent of your maximum heart rate, a majority of your energy comes from fats, usually about 60 percent. As exercise intensity increases, your body relies more on carbohydrates for energy, which can get as high as 60 percent at 50 percent or more of your maximum heart rate.

Lactate Threshold

When glucose is converted to pyruvate during fat metabolism, it enters your cells' mitochondria -- the energy generators of your body -- to initiate the breakdown of fats. However, when running intensity increases, your body relies more on carbohydrate metabolism to produce more energy. Instead of converting to pyruvate, glucose converts to lactate. When the rate of lactate accumulation in your muscles exceeds the rate of lactate removal, you have reached the lactate threshold. Once this point is reached, your muscles reduce their contraction rate and fatigue settles in, forcing you to slow down or stop to catch your breath. If you're not conditioned in running, your body is more likely to use more carbohydrates than fat for energy. However, a study performed at the University of Guelph in Ontario, Canada, showed that untrained subjects can improve their fat metabolism significantly by about 60 percent after six weeks of high-intensity interval training three days a week.

Exercise Afterburn

Your body continues to burn fat after exercise, not just during the 30-minute run. After a bout of exercise, your body enters a condition called excess post-exercise oxygen consumption -- or EPOC -- in which energy from fats and carbohydrates is used to heal damaged tissues and restore your body to its pre-exercise state. This can last between 15 minutes to 48 hours, according to exercise physiologist Len Kravitz. In a study performed at Appalachian State University in North Carolina, researchers measured the number of calories burned after 10 male cyclists completed 45 minutes of high-intensity cycling. The subjects sustained a high metabolic rate for 14 hours after the exercise session was completed. This concept can be applied to all exercises, including running.

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Pilates Exercises to Get Rid of Thigh Fat

Thigh fat is annoying and can be detrimental to your self-esteem. You've probably tried spot reducing and have discovered that it doesn't work. However, you can work on your thighs with an exercise like Pilates, as long as you also spend at least five to seven days a week, for at least 150 to 300 minutes, exercising aerobically at a moderate intensity to reduce fat overall.

Leg Kick

Start by lying on your side. Your legs should be straight, and you want to prop yourself up on your elbow, aligning it with your shoulder. Lift your top leg into the air; point the toe toward the ceiling and release. Perform the leg kick three times before you move to the other side.

Leg Circle

Lie sideways on the floor. Use your elbow to prop up the upper half of the body. Lift your top leg off the bottom one, with toes pointing forward. Move the top leg in a circular motion clockwise, then switch directions. Repeat with both legs 10 times.

Double Leg Lift

Lie flat on your back. Bring your knees into the chest and then extend them out. Once the legs are extended, slowly lower them toward the ground, while tightening the thighs. It is important to only hover the legs above the ground during the double leg lift. Repeat about five times and return the legs to the chest.

Crossover Side Leg Lift

Begin with the right side of your body on the floor and knees at the chest. Bend your left leg and place the foot on the ground in front of you; the right leg should remain straight beneath you. Exhale and lift the right leg off the ground. Do 10 repetitions before changing sides.

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Does Running on an Empty Stomach Burn Fat?

Running after several hours of fasting does not mean you have no fuel. Muscle glycogen stores and adipose tissue both provide abundant fuel for energy. By waiting until after your run to eat, you will tap into your fat stores sooner and burn more fat in the course of your run. But before heading out the door with your tank on empty, consider your health and training status.

Fat Metabolism

During endurance exercise like running, your muscles burn carbohydrates, circulating as glucose in your blood stream and stored in the form of muscle glycogen, and lipids, or fats, stored in adipose tissue and within your muscles. Because your blood glucose and glycogen stores are limited, as they become depleted you rely increasingly on fat to fuel your exercise session. After several hours of fasting, your blood glucose is low and you will deplete your muscle glycogen more quickly, causing elevated fat metabolism earlier in your workout.

Fasting and Fat Metabolism

When you consistently exercise in a fasting state, your body undergoes changes that enhance your utilization of fat. A 2012 study published in the "International Journal of Sports Nutrition and Exercise Metabolism" compared the effects of endurance training on fasting and fed subjects during 29 days of Ramadan. They found that the fasting subjects lost both body weight and body fat, while the fed subjects lost only body weight. A 2011 study published in the "Journal of Applied Physiology" found that consistent endurance exercise performed in the fasting state resulted in changes in muscle fibers that enhanced glycogen sparing and increased fat metabolism.

Training Status and Fat Burning

Your training status will influence how much fat you burn on an empty stomach. Trained endurance athletes are more efficient at burning fat because the mechanisms involved in aerobic metabolism are more developed, and because training makes you more proficient at sparing glycogen. A 2008 study published in the "Proceedings of the National Academy of Sciences" compared trained endurance athletes to sedentary subjects and found that the trained subjects were more proficient at recruiting fat for energy. They also found that the trained group had greater insulin sensitivity, meaning that glycogen was more readily replenished after exercise.

A Word of Caution

If you are currently sedentary or if you are diabetic, running on an empty stomach is not advisable because you may become hypoglycemic. Hypoglycemia, or low blood sugar, can lead to dizziness, nausea and unconsciousness in some cases. Beginning exercisers and diabetics should consume a light meal or snack before exercise. As you become more fit, the adaptations from endurance training will enhance your glycogen stores and your capacity to metabolize fat during exercise. After several weeks of consistent training, try running on an empty stomach, but monitor your body's response closely for negative reactions.

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How to Lose Lower Belly Fat – 10 Exercises to Tone the Lower Belly

The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge. Arrgh! That little belly bulge standing between you and a flat tummy. It is a tricky problem, but a fixable one. There are 3 causes of the lower belly bulge:

1. BELLY FAT

Belly fat is the most obvious and common cause of the lower belly pooch. Body fat is a funny thing. Unlike muscle that you can target and make bigger exactly where you want to, you cannot do the same with fat. There is no exercise you can do that burns fat in the specific area you want. You just can’t. While it is immensely unfair, it is as it is. When you lose fat, your body decides from where it wants to lose it and in which order. If we could gain and lose fat where we wanted, plastic surgeons would be out of business and breast enhancement (more fat) and liposuction (less fat) would be redundant. But alas, these are the two most popular surgical procedures in the US (along with rhinoplasty). So there you have it. You can’t decide that you’re going to lose fat from everywhere but your chest (if you’re a woman) or that you specifically want to lose fat from your belly. The lower belly can be one of the last areas from which people lose fat and because of that it appears to be stubborn fat. This is especially true for women, as women are hormonally predisposed to store fat in the lower belly area and thighs. But shifting these last few pounds is like shifting any other, you need to control your calorie intake and exercise. If you’re not seeing results, you may need to implement a new workout routine, step up your efforts or get a little stricter with your diet. High intensity interval training works particularly well in shifting stubborn fat. Read this article on how to lose stubborn fat. As with everything, there’s always and exception to the rule. There is one thing you can do (apart from liposuction!) to help you lose fat speficically from your belly – change your diet. Research show that eating certain foods can specifically cause you to gain belly fat or lose belly fat. Read this belly fat diet article.

2. POSTURE

Posture can make it seem as though you have a problem with lower belly fat. In fact, your belly bulge may be due to your pelvis being tilted too far forward and downward, causing your lower back to over arch  and pushing out the lower part of your belly. So it  makes your belly look bigger than it really is, and it also makes you shorter. Even if you’re super lean and have very little belly fat, if you have an excessive anterior pelvic tilt, your lower abdomen will protrude. There are stretches that for an excessive anterior pelvic tilt as this video demonstrates. However, if you suspect this may be a problem, your best course of action is to see a health professional for diagnosis and treatment.

3. LOWER ABDOMINAL MUSCLES

Your lower belly may be pouching out because of under-developed abdominal muscles.  Your transverse abdominis, a deep abdominal muscle that wraps around the torso, helps stabilizes your back and also pulls your waistline in, making you look smaller and your stomach flatter. This muscle effectively acts as a corset pulling you in. Standard ab exercises like sit-ups and crunches aren’t going to cut it because they mostly target the upper abs. Working your lower abs and deep abdominal muscles will pull you in and slim you down, as well as tone and define your lower belly area. Here are 10 amazing exercises that target the lower abs.

LOWER AB EXERCISES

1. ROLL UP

EXERCISE MOVEMENT

• Lie on your back with your legs straight on the ground.
• Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Your torso should be in contact with the mat. This is your starting position.
• Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes.
• Inhale, reversing the movement and exhale half way through the movement to return to your starting position.

2. STRAIGHT LEG RAISE

EXERCISE MOVEMENT

• Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Point your toes towards the wall, and place your hands under your butt with your palms facing down. This is your starting position.
• Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Inhale and tighten your abs.
• Exhale and slowly lower your legs to just above the ground (approximately 4 inches – you want to lower your legs as much as you can without lifting the small of your back. You want to keep the small of your back pressed to the floor. Repeat 10 times.

3. HIP LIFT

EXERCISE MOVEMENT

• Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
• Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
• Breathe in as you slowly lower your hips to the ground.
• Repeat 10 times.

4. REVERSE CRUNCHES

EXERCISE MOVEMENT

• Lie your back with your knees bent at 90 degrees. With your palms facing down, place your arms by your sides for support.  This is your starting position.
• With abs contracted and your back pressed into the floor, curl your knees towards your chest as your exhale, your butt may also lift off  the floor.
• As you inhale, slowly and with control lower your legs until your feet almost touch the floor.

5. SCISSORS/ FLUTTER KICKS

EXERCISE MOVEMENT

• Lie on your back with your head and shoulders lifted off the floor and your hands behind your head if you need some support for your neck.  With both legs extended and toes pointed lift your right leg off the floor so that it is perpendicular with your upper body (keep your lifted leg as straight as you can) and raise your left leg just a few inches off the ground.
• Quickly and with control swap leg positions: Drop your right leg swiftly down so that it hovers a few inches off the ground and simultaneously raise your left leg up towards the ceiling.
• Without pause, alternate back and forth. Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

6. V-SITS 

 EXERCISE MOVEMENT

• Sit with your feet lifted off the ground and your knees bent into your chest. Place your hands on the floor just behind your bottom. Engage your core by pulling your belly button into your spine. This is your starting position.
• With control, lean your upper body right back and at the same time extend both legs straight out. Return to the start position. That’s one repetition. Aim for up to 3 sets of 10 reps.
• Keep your abs engaged during the movement. If this move is too challenging, instead of extending your legs, keep your knees bent as you lower and raise your upper body.

7. FULL PLANK TWIST

EXERCISE MOVEMENT

• Start in the plank position with your feet together and your weight shifted back. This is your starting position.
• Slightly bend your elbows and bend your right knee, bringing it across in the direction of your left elbow. Your hips should turn with you.
• Return your right leg to the plank position and repeat with your left leg.
• That’s one repetition. Aim for up to 3 sets of 10 reps.

 Tip: For maximum effectiveness, imagine that is your abs that are drawing your knee up and across your body.

8. NAVASANA BOAT POSE 

EXERCISE MOVEMENT

• Sit down, bend your knees and lift your feet off the ground, balancing on your tailbone and sits bones (the bones under the flesh of the butt which you sit on).
• Beginners, grab your hamstrings (just below the knee joint) with both hands and lift your feet a few inches off the floor.
• If you are more advanced lift your feet off the ground so that your lower legs are parallel with the floor. Extend your arms on either side of your knees, so that they are parallel with the floor.
• To make this move more challenging, bring your lower legs up, so that your legs are as straight as possible without rounding your back, so that your body forms a v-shape.
• Hold this position for about 30 seconds (increasing the time as your get stronger), relax, repeat 5 times.

9. DOUBLE LEG CIRCLES

EXERCISE MOVEMENT

• Lie on your back and with your knees locked raise your legs straight up, thighs together, so your legs are pointing at the ceiling. Place your extended arms with the palms of your hands facing down, by your sides for support. Your back should be flat. This is your starting position.
• Keeping your legs extended, with your feet draw an imaginary small circle, approx. 12 inches in diameter, slowly and with control. One circle is one repetition. Alternate between clockwise and anti-clockwise circles.
• To make this exercise more challenging, draw as big a circle as your can, starting from directly above your hips to brining your legs as low to the ground as you can, while maintaining control and good form.

Tip: If you can’t keep your legs straight, you may first need to improve the flexibility of your hamstrings before performing this exercise.

10. RUSSIAN TWIST 

EXERCISE MOVEMENT

• Sit with your knees bent and lean back your torso about 45°; you should feel your core become engaged. Make sure your back is flat, straighten your spine and extend your arms straight out in front of your chest. Balancing on your tailbone, slowly raise your feet off the floor. This is your starting position.
• Slowly and with control, twist at your torso, rotating your shoulders as far to each side as you comfortably can. Turning from one side to the next is one repetition.
• Lean back further to make this exercise more challenging. You may to extend your legs out further to counterbalance your upper body.
• To avoid back pain or injury keep your back straight, move with control and avoid over-rotating.

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How to Lose Weight With 10 Minutes of Exercise a Day

Ten minutes is not a lot of time for exercise, so you need to make the most of every second. The best way to do this is by using techniques from high-intensity interval training (HIIT) or Tabata training. These workouts focus on pushing your muscles to the extreme for a few short minutes. These methods are proven to be effective at burning calories, which is one of the main goals for weight loss. You should only do these types of intense exercises every other day so your muscles have time to repair themselves in between sessions. Moderate-intensity cardiovascular exercise, such as brisk walking, jogging or cycling, can be done for 10 minutes on alternate days.

High-Intensity Interval Training

Step 1
Begin with a two-minute brisk walk or slow jog to warm up your muscles.

Step 2
Do a high-intensity interval for one minute straight. This means you go as fast and as hard as you can doing the exercise of your choice. Possible exercises to choose from include sprinting, cycling on a standard or stationary bike, pedaling an elliptical machine or running up and down stairs. On a scale of 1 to 10 in workout intensity, where 10 is giving it your full effort, the high-intensity interval should be performed between an 8 and a 10.

Step 3
Rest for one minute by slowing down to a jog or walk. If you are cycling or pedaling an elliptical machine, slow your exercise down to a warm-up pace. On a scale of one to 10, the rest periods should be between a five and a six.

Step 4
Repeat the sequence two more times doing the same intense exercise and one-minute rest periods.

Step 5
Take a two-minute brisk walk or slow jog to help your heart rate and breathing return to normal.

Tabata Training

Step 1
Start with a two-minute brisk walk or slow jog to warm up your muscles.

Step 2
Perform an exercise to failure for 20 seconds, which means you are pushing as hard as you possibly can for that short period of time. Rest for 10 seconds. Do the exercise once again for 20 more seconds. Take a 10-second break and move to the next exercise. Repeat the sequence doing a different exercise. Do this with four different exercises for a total of four minutes of intense exercise. Choose from such exercises as jumping jacks, sprints, hill repeats, jumping up and down, lunges and squats with a medicine ball.

Step 3
Cool down with a brisk walk or slow jog to get your heartbeat and breathing back to normal levels.

Warnings

Speak with a physician before beginning an HIIT or Tabata training regimen. These exercises can be very intense, so it is important to start slowly and work up to giving it your all while performing them.

Tips

It is critical to watch what you eat in order to lose weight, as 10 minutes of exercise per day will not burn enough calories to counteract a bad diet. Eat between 250 to 500 fewer calories per day to lose 1/2 to 1 pound per week. Choose to eat mainly lean protein sources, whole grains, low-fat dairy, fruits and veggies, and healthy fats. Drink plenty of water each day.

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Which Do You Burn First, Carbohydrates or Fat?

The fat-burning modes on cardiovascular machines have created confusion among gym-goers. People tend to exercise in the low-intensity “fat-burning” mode under the impression that they will burn more fat. Although that is partly true, the total amount of calories you burn is more important than which calories are burned. Once you have a basic understanding of how energy is used, you may you see more results from your exercise routine -- and enjoy it too.

Energy Sources

Carbohydrates and fats are two of the three types of energy sources, the other being protein. All three sources must be processed and converted into energy before your body can use them. Carbohydrates are converted into energy the quickest, so the human body relies heavily on the easy access of stored carbohydrates as its main energy source. Fat isn’t as quickly available as carbohydrates; it must go through additional processes before being converted into energy. Protein contributes very little energy.

Calories In, Calories Out

It comes down to the calories you eat and the calories you burn. Fat calories are burned during low-intensity, prolonged exercise, but fewer overall calories are burned during this type of exercise. According to fitness expert Jessica Matthews, one hour of low-intensity exercise burns 200 calories, 120 of those from fat. However, exercising at a high intensity for an hour burns 400 calories, and 140 of those are from fat. Not only does this burn more fat calories, it also burns twice the overall calories.

Cardiovascular Exercise

To burn both fat and carbohydrate calories, mix up your workout routine. Vary the speed and incline on the treadmill or elliptical machine. This will prevent a plateau in weight loss and performance by keeping your body from adapting to the same exercise day in and day out. The varying intensity improves the body’s recovery process and keeps it interesting. Change cardiovascular machines. If you normally walk or run on the treadmill, try the rowing machine for a total-body challenge. Implement a circuit program by spending 10 minutes doing a hill-climb on the treadmill, 10 minutes on the stationary bike and 10 on elliptical machine. Rotate to different types of machines each time you visit the gym. Other activities include swimming, hiking or playing tennis. Keep challenging yourself and increasing intensity when your program gets too easy.

Strength Training

Start a strength training program two to three times per week focusing on the major muscle groups. More muscle mass means more calories burned, even while at rest. Many challenging strength training exercises can be done with body weight alone. Incorporate the help of a nationally certified trainer occasionally for new ideas or routines or attend a strength training class using resistance bands, hand weights or body weight. All of these promote varying levels of intensity for burning fat and carbohydrate calories.

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How to Burn Calories on the Elliptical Machine with 6 Helpful Tips

You can make the most of calorie burning as well as fat loss while utilizing the elliptical machine. This equipment works by means of effortlessly putting into practice the following easy-to-follow measures throughout your subsequent elliptical machine exercises. Using the elliptical machine will help you considerably augment calorie burning as well as invigorate your metabolism and exercise. Learn to burn calories on the elliptical machine.

Tip #1: Do some raise incline.

If you want to burn a good number of calories and discharge large amounts of fat utilizing the elliptical trainer, you should elevate the slope as high as your body can put up with. The higher the slope, the more immense the physical effort required to intensify the elliptical. This then changes into a stronger exercise and result to extra calories burned.

Tip #2: Elevate strength level.

In intensifying calorie burning and enhancing fat deficit, you should set the elliptical machine strength level sufficiently high to make you work. Do not fritter away your time bopping during a gradual, simple exercise. Raise the strength and obtain tremendous heart speed pumping because the more you perspire, the more calories you will burn. You will gain great metabolic improvement as well.

Tip #3: Perform intervals.

You must include interval exercise into your elliptical workout if you want to burn extra calories and fat in just a brief period of time. Interval exercise blends brief, rapid spurts of action together with episodes of more gradual movement. You must move quick and tough for about 30-45 seconds, pull back and relax around 30-45 seconds as well then do the repetition. You can perform this about 5-10 times on top of the course of action to considerably intensify calorie burning and to enhance fat deficit.

Tip #4: Stay away from taking hold of bars/rails.

Taking hold of the elliptical machine guide rails reduces the strength of the workout, resulting to lessened calorie burn. If you really want to burn lots of calories throughout your elliptical machine exercise, you should do it by standing up in the right position and by keeping your hands away from the rails. Allow your legs and shoulder to put more weight on your body. Performing this type of workout will considerably intensify calorie burning.

Tip #5: Utilize a manually operated elliptical machine.

Utilizing a manually operated elliptical machine provides you a great deal of power and flexibility on top of your elliptical exercise, which lets you burn a large number of calories. The manually operated elliptical machine allows you to instantaneously regulate your strength levels and exercise outline. It is also considered as the most excellent elliptical machine setting that will guarantee utmost exercise strengths as well as calorie burning.

Tip #6: Try shadow boxing while using the elliptical machine.

If you are already using an elliptical machine, you can add up shadow boxing. It is excellently effortless to do shadow boxing. You can never go wrong performing it. Just perform alternate punches using the left and right hands. The more you throw punches, the greater amount of calories you will burn.
Take advantage of the fact that elliptical machines will help you in burning calories. You can always make a combination of workouts using the machine. If you want you can also device a workout plan with the use of the elliptical.

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How to Tone Lower Stomach Using Diet and Exercise Plans

Good quality muscle on the lower portion of the stomach is not only attractive to look at but it is also an indication of an excellent physical condition. Experts say that the perimeter of your waist is considered a complete very important indication in finding out the real situation of your physical condition. Additional stomach fat has been associated to a variety of health predicaments like hypertension, elevated amounts of cholesterols as well as insulin. If you want to gain good quality muscles on the lower portion of your stomach, it is important that you should stick on to a nourishing diet and go along a workout strategy such as fat-burning cardio and workouts that will aim your lower abdominal muscles.  Here is how to tone lower stomach or tone belly fat with a few simple tips.

Tip #1: Make a healthy diet plan.

Go along with a nourishing diet to shake off the belly fat that conceals quality lower abdominal muscles. Stay away or limit your consumption of fried and purified foods, sweets, dairy products that contain elevated fat and alcohol. As a substitute, concentrate your diet on fruits and vegetables, lean meats as well as nourishing grains such as brown rice and whole-grain bread or cereals. Make sure to ingest plenty of water with your meal.

Tip #2: Perform cardio workout.

Do this for approximately 30 minutes to one hour five days weekly to burn lower abdominal fat. If you are just starting, begin by means of doing brisk walking or swimming lapses then gradually intensify your cardio exercises to jogging, hiking or doing aerobics. If you do not want to get tired of something, it is advisable that you exercise with a companion or practice enjoyable calorie-burning sports such as basketball, tennis or badminton.

Tip #3: Stretch out on your back.

Do this while means of bending your knees and your feet must be shoulder-width away from each other. Gradually raise your hips few inches from the floor and cling to the stance for about 30 seconds prior to going back to the beginning stance. This stationary pelvic exercise toils on your lower abdominal muscles. Perform as many repetitions as you can for three successive days every week.

Tip #4: Make a modification of tip #3.

Stretch out on your back, curve your knees then raise your feet above the air so that your legs shape a right angle. Gradually raise your hips few inches from the floor, pressing your knees in the direction of the ceiling. Cling to the position for about two seconds before going back to the beginning posture. This type of knee-ups workout can also help work on your lower abdominal muscles. You can perform as many repetitions as you can for three successive days weekly.

Tip #5: Sit on top of the bench or a well-made chair.

Make sure that your buttocks are near to the brink of the bench or chair. Curve your knees then raise your feet from the ground. Carry your knees up to your chest as far as you can then cling to the position for about two seconds prior to going back to the beginning stance. If you want to create difficulty on this type of workout, raise your feet extremely higher into the air. Perform as many repetitions as you can for three successive days each week.
Learning to tone belly fat especially on the lower part is no different from other ways to tone the other parts of the body. What you need is a proper workout and a well-balanced meal.

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How to Burn Chest Fat with 5 Tips on Diet and Exercise

Whereas some body fat can be upsetting, chest fat can be mainly isolating and uneasy to put up with. You can prevent these feelings due to chest fat by discovering some means to burn chest fat as well as by combating the indications that can result to the superfluous calories that are amassed in the region of your chest. Want to burn chest fat? Then you have to abide by these rules.

Tip #1: Intensify cardio exercise.

One of the most excellent means to eliminate chest fat is to burn as well as get rid of complete body fat. The most excellent method to do this is by means of cardiovascular exercises such as high-intensity, high-speed and long-lasting calorie-burning workouts. Begin by jogging on a treadmill or out in the open or briskly walking on an incline. If you require carrying on weight lifting, perform it with depleted weight, but rapidly, with numerous repetitions and in a series as well as with no relaxation amid workouts.

Tip #2: Eat correctly.

Burning chest fast is also reliant on your diet. Limit your intake of high-calorie and high-starch foods while intensifying your consumption of fruits and vegetables. Bear in mind not to famish yourself because you will only help your metabolism to decelerate and you will only stop the stored fat to turn into energy. Ingest sufficient amount of water during the day since water lets your body become a fat-burning device. Instead of eating three big serving of meals a day, make it about five or six, but in small servings.

Tip #3: Create quality chest muscles.

There are some particular forms of workouts that can help burn chest fat and will give your chest quality muscles. These exercises include low-weight, close-grip, high-repetition bench pressing and decline bench pressing. If you want to work your outer chest muscles, try to use cable fly and close-grip push-ups to concentrate on toning the lower muscles of your chest.

Tip #4: Think about the probability of gynecomastia.

Extra fat on your chest can cause gynecomastia, particularly if you are absolutely slim but coping with chest fat or if you are fighting fat reduction unequally even if you practice exercise regularly and eating the right kinds of foods. If you are experiencing the earlier mentioned situation, contemplate on seeking the advice of your doctor to find out if you might have gynecomastia.

Tip #5: Take in chest-burning pills.

Even if they are not supported by the Food and Drug Administration, they are still available online. Just like any other pills or medicines, take them as intended for and seek the advice of your doctor first prior to starting to take any form of unfamiliar substances.
Regardless of what type of workouts you perform to provide you quality muscles in your chest region, you will not achieve utmost outcomes without modifying your diet. The most rapid means in burning chest fat is to include all three features of fitness into your life like caloric reduction in your diet, regular cardio workout schedule, and strength training. Once you incorporate these three things in your daily schedule, you will be able to observe that chest fat will fade away!

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30-Day Exercise Plan for Weight Loss

In 30 days, you can design and implement an exercise regimen that helps you lose weight. A one-month exercise plan should feature diverse types of exercise that raise your heart rate, lubricate your joints, improve your range of motion, build your stamina and strengthen your muscles. Depending on the intensity of your workouts, you can lose up to 8 lbs. in one month by exercising for one hour every day.

Aerobic Exercise

The most effective way to burn more calories in your workout is to elevate your heart rate for a prolonged time. Aerobic exercise accomplishes this task, pumping oxygen through your body and making you sweat. Moderate cardiovascular exercises -- such as walking briskly, bicycling at a leisurely rate or doing low-impact aerobics -- burn between 270 and 545 calories per hour, depending on your weight and fitness level. More vigorous aerobic exercise, such as climbing stairs, jumping rope, doing martial arts, rollerblading and running burns between 580 and 1,470 calories per hour. Try to do moderate to vigorous cardiovascular exercise for at least 30 minutes per day.

Strength Workouts

Building muscle boosts weight loss in a different way than aerobic exercise. When you lift weights, use resistance machines or do intense calisthenics, you increase your muscle mass. The body's recovery from these exercise sessions, and any added muscle, make your body's basal metabolism rise somewhat. A higher metabolism means you burn more calories around the clock. Do two or three 20-minute sessions of strengthening exercises such as bench presses, tricep dips, pushups, squats, lateral raises, pectoral presses and standing flies every week on nonconsecutive days. You might not see visible increases in muscle mass until after you lose excess body fat - especially if you simultaneously reducing calories as part of your weight loss program - but there are still benefits to cross-training.

Combination Workouts

Combination workouts raise your heart rate and burn fat while building muscle. This two-pronged approach is ideal in a quick one-month weight loss program. Vigorous styles of yoga, such as hot yoga, Ashtanga yoga or sun salutations provide these benefits and also increase your range of motion. Circuit training, functional fitness and boot camp exercise regimens use a rapid-fire series of moves to help you lose weight. With circuit training, you switch between high-impact cardiovascular challenges -- such as dashing up stairs, running over hills, climbing ladders and doing jumping jacks -- and muscle-building challenges, such as hauling bags of sand, doing deep squats and lunges, and lifting weights.

Interval Training

As you lose weight over the course of 30 days, you will find your workouts get easier. This shift means your body has become more efficient at doing the exercises. However, it also means you burn fewer calories overall unless you change your workout. Doing speed intervals will dramatically boost your heart rate, resulting in your burning more calories. Exercise at a steady, vigorous pace. Every few minutes, do a burst of activity that you can only sustain for about 30 seconds. You might jump up and down from a platform, sprint, do deep-squat jumping jacks or skip rope. Allow yourself up to one minute to recover at a slower pace before resuming your vigorous workout. Repeat this cycle for about 30 minutes.

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What Can a Sudden Change in Diet & Exercise Do?

There are many reasons why you would suddenly change your diet or exercise routine. Maybe your work hours have changed and you have more time available. Or maybe you have a specific goal in mind, such as losing weight, and are making immediate changes to achieve that goal. Whatever the reason, a sudden change will cause your body to react accordingly.

Fatigue

If you’re used to only exercising for a few minutes a couple of times a week, a sudden change can leave you feeling tired. Intense exercise can take a toll on your muscles and your cardiovascular system, leaving you sore and longing for more hours in bed. This should only last for a few workouts, however, until your body gets used to the change in routine. In the long run, exercise actually improves fatigue. According to a 2008 study by the University of Georgia, people who exercise for as little as 20 minutes three times a week will see an improvement in their energy levels. If you’re also cutting down on your calorie intake while increasing your physical activity, your body might not have enough energy to keep you going. Make sure you don’t crash diet, especially if you’re exercising every day.

Dizziness and Other Symptoms

A sudden increase in the amount or the intensity of your workouts can cause a number of side effects. Extreme exercising can lead to dizziness, headaches, dehydration and low blood pressure. Over long periods of time, you might lose enough body fat that you disrupt your body’s natural processes, including your monthly period if you’re a woman. You also run the risk of injuring your knees or losing body mass, especially if the increase in exercise is accompanied by a significant change in eating habits as well.

Emotional Changes

Both food and exercise can have an impact on your mood. The impact could be positive or negative, depending on what drastic changes you’re introducing. If you’re sedentary and eat junk food on a regular basis, a sudden change can cause both good and bad side effects. On one hand, you might feel more relaxed and energized, as exercise can improve mood and help you fight stress, according to the National Children’s Bureau. Drastically cutting calorie or carbohydrate intake, however, can leave you feeling moody and on edge, which is why it is best not to crash diet.

Changes in Weight

A sudden change in exercise and eating habits can help you break out of a weight loss plateau. According to certified personal trainer Davey Wavey, changing the intensity or the length of your workout can restart your weight loss. The same might happen if you switch to a different activity or try a radical change in diet, such as cutting down on fat, carbs or calories.

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4-Minute Tabata-Inspired Fat-Blasting Workout

If you are trying to get fit but don’t have a lot of time to devote to working out, the Tabata protocol might just be the workout for you. Tabata is a 4-minute high intensity interval training (HIIT) workout named after Izumi Tabata, Ph.D. In his 1996 study, Tabata analyzed the data of a group of athletes following a training protocol which involved a mix of 20 seconds of maximum effort followed by 10 seconds periods of rest for eight rounds. He compared their data with a similar group of athletes using steady state training, and he found that the first group of athletes had more measurable athletic gains, including anaerobic capacity benefits. But what are the benefits for us regular folks, you ask? A recent study found that Tabata burns an average of 13.5 calories per minute (several participants burned much more), making it one seriously efficient workout! “This particular style of interval training has profound effects even on short-term post-exercise metabolism," says study author Michele Olson, PhD., lead researcher at the Auburn University Montgomery Kinesiology laboratory. "It would take five times the amount of typical cardio exercise to shed the same number of calories you can in a 4-minute, all-out effort Tabata segment." Read on to see a 4-minute Tabata-inspired fat-blasting workout.

Maximize Your Training - First and foremost, according to study author Michele Olson Ph.D., you’ve got to go all out with Tabata. “In my study, subjects did jump squats as high and as fast as they could, crouching super low for every 20 second round,” she says. The results showed that participants pushed close to 95 percent max on average. “It's a tough training method if you do it correctly; but if you are doing eight rounds of the 20-10 formula and not truly pushing beyond max, you won't see the benefits of the authentic Tabata format.” Olson notes that getting to that max level every time may mean you need to stick with only five to six rounds in the beginning and build up to eight full rounds. It’s best to cut your rounds short and go all out; otherwise you are just doing a variation of circuit training.

EXERCISE 1: High Knees - 1 Round, Olson recommends a 5-minute warm-up. Jumping rope – real or imaginary – is a great way to break a pre-Tabata sweat. After you’ve warmed-up, you’ll be ready for your first interval: high knees. Start by running in place as fast as you can (remember to GO ALL OUT!), driving your knees up as high as you can lift them. Pump your arms back and forth to help propel your knees higher for 20 seconds. Rest for 10 seconds and then move right into the next interval.

EXERCISE 2: Squat Jumps - 2 Rounds, Lower into a squat position, pushing your hips back and knees tracking over (but not past) toes. Keep your chest lifted and arms bent with your elbows touching your knees. Quickly jump straight up, reaching your arms overhead. Land softly in squat position and then immediately repeat for 20 seconds. Rest for 10 seconds and then repeat once more.

EXERCISE 3: Dumbbell Snatches - 2 Rounds, One per Side Stand with your feet slightly wider than shoulder-width apart. Holding a dumbbell with your left hand, extend your right arm out straight to the side of your shoulder. Olson recommends using 8-10-pounds, depending on your level. Lower into a squat position, sitting back into your hips, pressing your thigh slightly outward to keep knees tracking straight over your toes. Next, explode through your hips, driving energy through the hip joint (as if you were about to vertically jump off the floor) and perform an upright row motion with your left arm, raising dumbbell to shoulder level, rotating your palm front. Immediately press dumbbell vigorously overhead as if you were going to punch your knuckles through the ceiling. Repeat as quickly as possible with good form for a total of 20 seconds. Rest for 10 seconds and then repeat on the opposite side.

EXERCISE 4: Speed Skater - 1 Round, Stand with your feet together and your arms by your sides. Take a wide step out to the side with your left foot, lowering into a squat position, bending your right knee behind body, tapping right foot lightly on the floor and swinging arms to the left. Quickly push off your left leg, swinging your arms out to the sides of your shoulders, jumping out and over to the right, landing on right leg with left leg crossed back, arms swinging to right side. Repeat as quickly as possible for 20 seconds. Rest for 10 seconds and then move right into the next interval.

EXERCISE 5: Lunge Jumps - 2 Rounds, One per Side Step with your right leg back into a lunge, bending your elbows with your arms by your sides. Jump straight up, reaching your arms overhead and extending your legs in the air. Land softly in starting lunge position. Repeat as quickly as possible for 20 seconds. Rest for 10 seconds and then repeat on the opposite side.

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