Fat Burning Exercises Archives

Fitness for everyoneHave you been hoping to get fit, but you feel like you are so far away from your weight loss goal that it is impossible? Have you spent the last several days searching for the perfect weight loss workout plan, looking for something that you feel able and ready to do? Maybe you have five pounds to lose, or twenty, or fifty, or a hundred or more, and you don’t know where to start to get back into shape. That is probably what led you here in the first place.

I am here to tell you a secret: there is no perfect weight loss workout plan. We all want something tailor made by an expert to suit us, but the truth is there is no magic go-to to help us slim down and tone up. We are all at different levels physically, but also mentally and emotionally. Getting fit takes strength of will and is hard work. Sometimes it can feel like an insurmountable task, rendering even a fantastic, personalized and expensive plan useless.

So, where do you begin? Wherever you like. The important thing to remember is that even a small effort in the beginning is a good one. Once you get started you will almost certainly struggle, and you will find yourself unable to do that much. But after a few weeks you will see your stamina building, and that effort will no longer be a challenge. So you will double it, then triple it, then add it to different workouts or activities. Where you start is not where you will end, so don’t worry about your beginning level.

There are some general rules you should follow to see it through:

  • Do something you enjoy. This is crucial, because if you do something you hate, you will find it almost impossible to do it every day you are supposed to. Hate running but like biking? The opt for a ride around the city rather than a jog. Like to swim? Find a community center with pool access on the cheap and do it in the morning before work, or in the evening before bed. If you like it, you will be more eager to do it, especially on those days where you don’t feel like doing much at all.
  • Do something to distract yourself. A workout goes much faster if you have something else to focus on. Bring along your MP3 player and listen to a book on tape or podcast, some talk radio or a blood pumping music playlist. Watch the televisions in the workout room or gym, or bring a media player that lets you watch movies or TV. Anything that keeps your mind focused away from the timer.
  • Do something with a friend. A spouse, a friend, a sibling, kids or just a workout buddy from a fitness group make great motivators. Have them exercise with you, or make it a fun group activity everyone can enjoy. If you have someone to hold you accountable, and for you to hold accountable in return, you are more likely to work out.
  • Do something different. Don’t restrict yourself to a single workout if you get bored. Some people like to follow a routine all the time, which is fine. But if you are like me you should mix things up to keep yourself from losing interest. Have a small arsenal of workouts to do on different days, such as running, biking, an in-gym workout, a swim, yoga and exercise videos. Do whatever feels good for that day.
  • Do a fitness class. Classes can be a lot of fun, and a great way to meet other health conscious friends. Zumba, pilates, yoga, spinning, water aerobics, salsa and hip hop dancing, martial arts, kickboxing…there are classes for people at every level and with any interests. With a gym membership you will usually have access to all classes, but you can also find community run classes around your city.
  • Do keep track of your progress (here is one fun free Twitter-based tool for that!). Whether you use a notebook, a chart or a website like Sparkpeople, you should keep track of your progress. How you do this is up to you; you can go by the scale, by inches, or just by how you feel at the end of a workout and how long you can go at what intensity. Whatever you decide, you should take some time to recognize how far you have come. It is the greatest motivation there is.

Resources

If you want a place to start, you can use any one of these websites to get you on the right track. They are appropriate for anyone, and you are sure to find something to meet your needs.

  • SparkPeople – A personal favorite, Sparkpeople is a comprehensive site with a fitness tracker, food diary, personal blogs, community groups, fitness videos (including the popular 10 – 15 minute workouts), recipes and articles. They also have a point system with trophies.
  • Bodyrock.tv – A website with a ton of fun and interesting workouts set to good music. Better for intermediate and advanced users, but with beginner options. This is a nice way to get in a workout without going anywhere.
  • Crossfit –  A great site for advanced fitness buffs. Crossfit has some of the more challenging workouts that I have found, which can be adapted well for your style. You can either do them alone, or by going to one of their licensed providers. They also have a great course for kids.
  • StickKNot fitness specific, StickK can be used to set and reach goals. The idea is based on a university study that found that people were more successful at reaching goals if they had something to lose. So you make a commitment, set stakes (as in laying cash down), and get going. If you don’t reach that goal you lose your money. Whether you want to quit smoking, lose weight or get fit, this is the way to do it.
  • Ross Training – A strength and conditioning blog. This forum is a great place to meet like-minded individuals and get advice and training tips.
  • Mark’s Daily Apple – A blog written by Mark Sisson about health, nutrition, fitness and the industry.

cc licensed flickr photo shared by lululemon athletica

 

This is a guest post by Jessy Troy who tries to find her own perfect plan (and loves discovering great free tools for that)! She blogs on trainer fitness and dreams of a fitness body!

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Instructor Taking Exercise Class At Gym
Image by therichardlife via Flickr

Bat-wings are considered as one of the biggest arm problems of women. Having large and flabby arms can prevent women from wearing sleeveless clothing such as spaghetti straps and strapless blouses. In order to get rid of flabby arms, you must lose weight. You would not achieve the desired results if you use arm exercises only, without implementing a weight loss plan. Once you have established your weight loss regime, you can implement these arm exercises into your routine.

Push-Ups

Push-ups do not only tone the arms, but they also strengthen other muscles in your upper body. Using an exercise mat, place your palms flat on the surface and lock your elbows. Keep your head upright. Stretch your legs and tuck your toes under your feet. Push yourself slowly toward the floor, while bending your arms and keeping your palms fixed on the exercise mat. When doing push-ups your feet are usually used. However, for women who have never done push-ups, there is a different approach. In a push-up exercise for women, you can use your knees instead of your feet. Kneel down on an exercise mat. Place your palms on the mat, while making sure that your chest, stomach and legs are in one straight line. Slowly draw your upper body toward the floor, bending your elbows in the process. Make sure your chest doesn’t touch the surface. Then slowly lift your body up to the original position. This serves as one push-up. Start with ten counts a day, gradually increasing the number of push-ups a day.

Dumbbell Bicep Curls

Dumbbell bicep curls is one of the easiest and most effective exercises for women. Stand up straight with your chest out and your shoulders level. Have your feet apart in such a way that they are in the same vertical line as that of your shoulders. This position gives your body proper balance for the exercise. Hold a dumbbell in each hand. Slowly lift your hands toward your shoulder, bending your elbows in the process, without moving or swaying your arms.

Single Arm Pull-up (Back)

The single arm pull-up is one of the most popular exercises for women that are being taught by gym instructors. With this exercise, you would need a stable bench that is at least knee high. Place your left knee and your left hand on the bench. The palm must be resting on the surface with your elbows locked. Place your right foot firmly on the ground. Hold a dumbbell in your right hand. Make sure your upper right arm is on your side. Do not move it. Slowly straighten your lower arm (holding the dumbbell) until it is level with your buttocks. Then, bend it slowly toward the ground. This serves as one arm pull-up. Repeat this exercise ten times.

If you want to tone your arms, these are great exercises for you to do every day. Make sure you gradually increase the number of times you execute each exercise. Increase your exercise count once your body has grown accustomed to the routine.

 

Haliyma Barrow is a freelance writer working at EduBook.  Barrow enjoys contributing health articles and covers various women’s health issues in her articles.

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When people start a new fitness regimen, they do so because they want to see results. Counting calories and working out can be a major challenge, especially for those of us who are in poor shape to start with. When our efforts do not produce results quickly, it’s easy on giving up.

If you are lacking motivation or your motivation hinges on tangible results, the Body for Life program, could be the answer to your weight loss quest.

Body for Life founder Bill Phillips claims that anyone who follows the program for 12 weeks will have the best body he has ever had. It sounds like a lofty claim, but many participants obtained fabulous results with this program.

The Fat Burning Workout Plan

Intense fat burning workouts are the core of the Body for Life plan. The fat burning exercise plan requires participants to alternate between weight training and aerobic exercise. Each type of exercise is done three days a week, and the remaining day is designated as a day of rest. Read the rest of this entry

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Weight loss is all about changing your unhealthy habits with a fat burning diet to a healthy lifestyle. What many don’t realize that this cannot be done overnight!

If you try to make significant changes in your lifestyle within a very short time, chances are that you will only be frustrated and disappointed with your fat burning diet and weight loss efforts. In addition, there is more to weight loss than just diet and exercise.

In this article, I will take you beyond the world of strict fat burning diets and rigorous fat burning exercise routines!

Avoid self-sabotaging thoughts:
Self-sabotaging thoughts will do you more harm than fake diet pills. Just imagine, if you always think that you cannot do the things you need to do in order to lose weight, how can you ever achieve your weight loss goals?

If you think that you cannot do sit-ups and push-ups, you are probably jumping to conclusions and being too self-analytical even before you have tried these fat burning exercises!

If you think that doing thirty push-ups is overwhelming for you, start small. Start with 10 push-ups, and thank yourself once you have done it successfully! Then try to add one or two extra push-ups every day to your fat burning exercise routine until you reach your target of thirty.

You see, when you start small, it becomes much easier to reach your goals!

Instead of thinking too much, just take action and DO it! The amount of time you spend on thinking and criticizing yourself, you may as well as spend it on some fat burning exercises. While the former will do you no good, the latter will help you burn fat and lose weight!

Get support:
Proper support is essential in order to keep you determined and motivated in your quest to a healthy lifestyle with fat burning diets. Without support, you won’t be able to lose weight successfully.

It is essential that you enlist the support of your friends and family who understand you and support your goals. It is also essential that you choose a fat burning diet program, which offers support to its members in the form of a support group or forum. In a forum, you will get support and tips from your peers and experts alike!

Surround yourself with supportive people and stay away from the negative people who can only find faults with you!

All it takes is to take the first small step and get a fat burning diet filled with fat burning food. Fat burning food will enhance any diet, besides you can be adventurous and make delicious mouth-watering meals.

If you follow these tips, there is no reason why you won’t be able to lose weight and look great! Remember that you can achieve whatever you believe in your mind. If you believe you can lose weight, you WILL! It does sound cliché but is very much true!

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Cardio Warm Up for Fat Burning Exercises

Learn how to do a cardio warm up for fat burning exercises with expert tips on burning fat on a budget in this free fitness video clip.

Expert: Kendall Wood
Bio: Kendall Wood is a certified personal trainer worked with the Arthur Blank Foundation, trains at Gold’s Gym in Bells Ferry Georgia.
Filmmaker: Nili Nathan

Duration : 0:2:6

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