1. Walking:
2. Warm Up Exercises:
Walk first, then do your warm up exercises before your main workout.
Cat Twists: get down on your hands and knees, then twist your head to the left as you twist your butt the same, try to look at your butt. Repeat for other side. Stay loose and relaxed. Do about 10 on each side. A great way to gently warm and stretch your core and spine.
Cat Scrunches: after the twists, then raise your back up in the middle like a cat stretching, then do the opposite by dropping your stomach down as far as possible. Repeat 10 times. Stretches/warms the core.
Bird Dogs: on hands and knees, raise up your right arm as far and straight as you can, doing the same with your left leg. Repeat with other arm/leg. Repeat 10 times. Warms up, conditions and strengthens the back and core muscles.
Bridges: lay down on your back with your knees up, then raise up your butt as high as you can, as you gently engage your core by squeezing your butt cheeks and tightening your stomach for 1 second. Repeat for 2 sets of 10. Warms up, conditions, and strengthens the lower back, butt cheeks, and core muscles.
3. Squats:
They're just as popular as the pushups and work the quadriceps, gluteus and hamstrings. They're the way to go if you want a toned derriere and thighs. There are interesting ways of making the squats enjoyable and more rewarding. Try out different options.
It's enjoyable for everyone and gives you a chance to enjoy some fresh air too. Walking
burns calories and strengthens the heart giving you added health
benefits. It doesn't require much effort and can be done at any given
time and place and still achieve the results.
Walk
every day for at least 30 minutes and up to 60 minutes is ok. Just walk
away from your front door for 15 minutes and come back. Start out slow,
then work up to the fastest pace that’s comfortable. Use full, powerful
strides. Keep good posture: a loosely engage core breath in a
comfortable, natural, deep and relaxed way.
Optional: after warm up, walk fast for 30 sec, then normal for 30 sec.
Optional: after warm up, walk fast for 30 sec, then normal for 30 sec.
2. Warm Up Exercises:
Walk first, then do your warm up exercises before your main workout.
Cat Twists: get down on your hands and knees, then twist your head to the left as you twist your butt the same, try to look at your butt. Repeat for other side. Stay loose and relaxed. Do about 10 on each side. A great way to gently warm and stretch your core and spine.
Cat Scrunches: after the twists, then raise your back up in the middle like a cat stretching, then do the opposite by dropping your stomach down as far as possible. Repeat 10 times. Stretches/warms the core.
Bird Dogs: on hands and knees, raise up your right arm as far and straight as you can, doing the same with your left leg. Repeat with other arm/leg. Repeat 10 times. Warms up, conditions and strengthens the back and core muscles.
Bridges: lay down on your back with your knees up, then raise up your butt as high as you can, as you gently engage your core by squeezing your butt cheeks and tightening your stomach for 1 second. Repeat for 2 sets of 10. Warms up, conditions, and strengthens the lower back, butt cheeks, and core muscles.
3. Squats:
They're just as popular as the pushups and work the quadriceps, gluteus and hamstrings. They're the way to go if you want a toned derriere and thighs. There are interesting ways of making the squats enjoyable and more rewarding. Try out different options.
After
your walk and warm ups: stand with your feet shoulder distance apart,
loosely engage your core (lower down a few inches in a loose, shallow
squat, squeezing your butt cheeks while you tighten your lower stomach
muscles) Look straight ahead or to your left. Now lower down in a full
squat, keeping your back straight as you cross your arms on the way
down.
Go as low as comfortable, then back up. Repeat 5 times, then rotate your body around to look the opposite way and repeat 5 times. Keep doing 5 reps of squats and rotating until you reach a total of 20. Warms up, conditions, and strengthens your legs, hips, and core.
Go as low as comfortable, then back up. Repeat 5 times, then rotate your body around to look the opposite way and repeat 5 times. Keep doing 5 reps of squats and rotating until you reach a total of 20. Warms up, conditions, and strengthens your legs, hips, and core.
4. Pushups:
Push-ups is among the most popular weight loss exercises. The fact however is that they've to be done correctly to yield positive results. Push-ups strengthen the shoulders, triceps and the chest areas.
Get
down on your knees, put your hands on the floor in front of you about
shoulder width apart and lined up with the middle of your chest line in a
natural manner. At all times, keep a stiff plank posture, squeezing
your gluten and your abs.
Stick your chest out to try and make it hit the floor first, look straight ahead, then lower you chest all the way to the floor and all the way back up again. Repeat 10 to 20 times and repeat these 2 to 4 times. (10-20 reps and 2-4 sets) Just do as many ascomfortable for now, you’ll build up to more over time.
If too easy, then get up on your toes and do regular push ups the same way, all the way down, all the way up. Remember to keep your plank posture at all times. Repeat 5 to 20 times and repeat this 2 to 4 times. (5-20 reps and 2-4 sets)
Stick your chest out to try and make it hit the floor first, look straight ahead, then lower you chest all the way to the floor and all the way back up again. Repeat 10 to 20 times and repeat these 2 to 4 times. (10-20 reps and 2-4 sets) Just do as many ascomfortable for now, you’ll build up to more over time.
If too easy, then get up on your toes and do regular push ups the same way, all the way down, all the way up. Remember to keep your plank posture at all times. Repeat 5 to 20 times and repeat this 2 to 4 times. (5-20 reps and 2-4 sets)
5. Pull Ups:
For a proper pull up, you can use a pull up bar or a monkey bar at the park, or buy a TRX strap online and attach to your door, a tree, just about anywhere, it’s very useful.
Just grab the bars with your hands shoulder width apart and pull your body all the way up with your head going in front of the bar as high as you can, then all the way down.
If it’s too hard to pull yourself up, just buy a rubber pull up band, put your foot in it, and then you can pull ups with the bands help. Eventually you’ll build your strength and use lighter and lighter bands until you can do pull-ups without it.
With the TRX strap, you just pull yourself up like a pull up, but at an angle. Then you just make the angle steeper to make it harder as you build your strength. Both ways of doing pull ups work most of your upper body including the upper back, biceps, and shoulders.
For a proper pull up, you can use a pull up bar or a monkey bar at the park, or buy a TRX strap online and attach to your door, a tree, just about anywhere, it’s very useful.
Just grab the bars with your hands shoulder width apart and pull your body all the way up with your head going in front of the bar as high as you can, then all the way down.
If it’s too hard to pull yourself up, just buy a rubber pull up band, put your foot in it, and then you can pull ups with the bands help. Eventually you’ll build your strength and use lighter and lighter bands until you can do pull-ups without it.
With the TRX strap, you just pull yourself up like a pull up, but at an angle. Then you just make the angle steeper to make it harder as you build your strength. Both ways of doing pull ups work most of your upper body including the upper back, biceps, and shoulders.
6. Lunges:
Lunges target the muscles in the lower part of the body. It's like walking without really walking and are more difficult and advanced compared to the squats. They're a definite addition to your weight loss exercise routine.
Stand straight with your feet about shoulder width apart, then lunge forward with one foot, striking your heal first and keeping your lower leg at a 90 degree angle to your upper leg. Don’t let your knee go past your foot.
Use you hands on both legs as you go down for the first few lunges as a warm up and/or for the whole exercise as you build up strength to do them hands free. You can do front lunges, back lunges. You can also hold some weight for more resistance. Feel free to do them in place or walk forward as you lunge.
Lunges are awesome as they work pretty much every leg muscle, including your glutes. Start slow, with 5 lunges on each leg, for 1-2 sets at first as you’ll really have sore legs and a butt the next day if you haven’t done these in awhile or at all! Then build up to 10 lunges each leg, for 3 to 4 sets. Add weight if it gets too easy.
Lunges target the muscles in the lower part of the body. It's like walking without really walking and are more difficult and advanced compared to the squats. They're a definite addition to your weight loss exercise routine.
Stand straight with your feet about shoulder width apart, then lunge forward with one foot, striking your heal first and keeping your lower leg at a 90 degree angle to your upper leg. Don’t let your knee go past your foot.
Use you hands on both legs as you go down for the first few lunges as a warm up and/or for the whole exercise as you build up strength to do them hands free. You can do front lunges, back lunges. You can also hold some weight for more resistance. Feel free to do them in place or walk forward as you lunge.
Lunges are awesome as they work pretty much every leg muscle, including your glutes. Start slow, with 5 lunges on each leg, for 1-2 sets at first as you’ll really have sore legs and a butt the next day if you haven’t done these in awhile or at all! Then build up to 10 lunges each leg, for 3 to 4 sets. Add weight if it gets too easy.
7 .Running
Burning
about 600 calories per an hour, helps you to build strong bones and
connective tissue and gets your heart pumping at a healthy rate to
prevent your heart from disease, stroke and certain cancers. If you are
among those people who love running, you are lucky.
The
only equipment running required is a right pair of shoes to protect
your joints and, it helps you to stay in pace and it maintains your
motivation, and of course with an iPod with your favorite tunes.
Interval training can bump up the calories you burn on your daily run. As well called speed work, interval training involves short spurts, usually between 30 seconds and 2 minutes, of running at top speed.
Interval training can bump up the calories you burn on your daily run. As well called speed work, interval training involves short spurts, usually between 30 seconds and 2 minutes, of running at top speed.
Intervals burn a large number of calories in a short period of time. Also, it improves your resting metabolism to aid you burn more calories during the day and increases your muscle mass.
Experts now recommend that you do not stretch before you run. Instead, warm up by marching in place, bringing your knees up high, or walking for 5 minutes before beginning your run. Because running is a high-impact exercise that can damage your joints. It is always best to have a professional fit with the right running shoes, based on your gait.
These
are some of the best exercise to lose weight fast. The best thing is
that they give much better weight loss by ensuring that you are not left
with hanging body flesh after losing weight as they tone you up too.
However, adding in certain forms of exercise can help support healthy
weight loss.