Exercises to Lose Weight fast at Home

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You don’t need a pricey gym membership to lose weight and firm up. With these at-home workouts you can reach your fitness goal and keep your budget.

Using a pair of 2- or 3-pound hand weights, start with the 30-minute Basic Moves workout. Build up to doing the routine three times a week for at least two weeks. Your body will feel challenged, which means you’ll continue to get motivating results.Exercises to Lose Weight fast at Home

Exercises to Lose Weight fast at Home: Thigh Trimmer

Holding a pair of weights at your sides, stand with feet hip-width apart. Bend knees and push your hips back until your thighs are almost parallel to the floor, as if you’re about to sit in a chair. Keep your chest raised and your shoulders back. Slowly straighten legs and repeat 8 to 10 times.

Beautiful Biceps

Stand with your feet together, holding a pair of weights in front of your thighs, palms facing out. Bend elbows slowly, bringing weights up toward your shoulders and keeping elbows by your sides. Slowly lower the weights and repeat 8 to 10 times.

Exercises to Lose Weight fast at Home: Air Push-Up

Lie on your back with your knees bent, feet flat on floor. Hold a pair of weights over your chest, arms extended, palms facing away from your face. Bend elbows 90 degrees, lowering your arms directly out to your sides at shoulder height. When the backs of your arms touch the floor, press weights up again to start. Repeat 8 to 10 times.Exercises to Lose Weight fast at Home

Row, Row, Row Your Back

Holding a pair of weights at your sides, sit on the edge of a sturdy table with your legs together. Bending from the waist, lean over your thighs. Keep your back flat and let your arms hang down from your shoulders. Bend elbows, bringing weights up to your chest. Lower dumbbells and repeat 8 to 10 times.

Exercises to Lose Weight fast at Home: Legs Move

Holding a pair of weights, with your arms by your sides, take a large step forward with your left foot. Bend your knees until your front leg makes a 90-degree angle and your back knee almost touches the floor. Return to start and repeat 8 to 10 times; switch legs.

Exercises to Lose Weight fast at Home: Total-Arm Toner

Sitting on a step or low, sturdy table with your legs together and knees bent, place your hands on the front edge, knuckles facing outward. Straighten your arms to lift your rear off the table or step. Bend your elbows to lower your rear toward the floor, being careful to stay as close as possible to seat. Slowly straighten your arms; repeat 8 to 10 times.Exercises to Lose Weight fast at Home

Squats workout

Stand with your feet double-shoulder-width apart, feet turned out on the diagonal. Hold a pair of weights in front of your chest, elbows bent and arms close to your body. Bend your knees until your thighs are almost parallel to the floor, then straighten your legs. Repeat 8 to 10 times.

Abs workout

Lie on your back with knees bent, feet flat on floor. Place hands behind head, elbows out. Exhale as you lift your head, neck and shoulders, keeping chin away from chest and elbows out. Slowly lower and repeat 10 times.

Add cardio to your routine to shed pounds faster!

Lie on your back with knees bent, feet flat on floor. Place hands behind head, elbows out. Exhale as you lift your head, neck and shoulders, keeping chin away from chest and elbows out. Slowly lower and repeat 10 times. These were Exercises to Lose Weight fast at Home.
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Swimming Exercises to Lose weight

Swimming to lose weight

Can swimming help you lose weight and just how many calories will a good swim burn? We take a look at how swimming can help you achieve your weight loss goals.

Aqua Teaser

Targets shoulders, arms, abs, and hips

  • Standing in shallow end, simultaneously sit back into water, treading with hands out to sides, and lift both legs together so that you fold at hips to create a wide V shape, with head and toes just above surface.
  • Quickly bring knees to chest — or bring legs as straight as you can toward chest to make V less wide — then extend legs to return to V position.
  • Do 15 to 20 reps. Continue treading with hands for 1 minute.
  • MAKE IT EASIER: Skip knee tuck and simply hold V position for 1 minute.

Side Burpee

Targets abs, obliques, hips, and legs

  • Stand with feet hip-width apart, holding a dumbbell in each hand.
  • In deep end, hold on to edge of pool with right hand so that body is perpendicular to edge; tuck knees into chest to place both feet flat (right stacked above left) against side wall of pool as high as possible.
  • Maintaining hand grip throughout, jump feet off wall and extend legs as you engage abs to bring body as parallel to surface as possible in a side-plank position (left hip now stacked above right). Return to tuck and continue for 1 minute.
  • Switch sides and repeat for 1 minute.

Water Taxi

Targets back, shoulders, arms, chest, and abs

  • Sit on kickboard with knees together, legs dangling or skimming bottom of pool.
  • Extend arms in front of you, palms facing away from each other, then sweep arms out to sides (as if doing a breaststroke).
  • Continue stroking across pool for 30 seconds, then switch stroke to go in opposite direction: Bring arms out to sides with palms facing forward, elbows slightly bent, then sweep arms together in front of you. Continue for 30 seconds, squeezing shoulder blades as you push forward and back.

Tombstone Kick

Targets back, arms, abs, butt, and legs

  • With your back to edge of pool, hold kickboard with both hands so that it’s vertical (rounded edge up) and half of it is below surface of water.
  • Push off wall with feet, holding kickboard in tombstone position, and kick as hard as you can toward opposite side of pool.
  • Continue for 1 minute.
  • MAKE IT HARDER: Hold kickboard horizontally and completely submerged.

Dolphin Tail

Targets abs and legs

  • Tread water in deep end of pool, arms out to sides and legs extended beneath you.
  • Engaging abs, squeeze legs together and sweep them backward, bending knees slightly, then quickly extend them forward (like a dolphin’s tail); counterbalance motion by sweeping arms through water in opposite direction of legs.
  • Continue for 1 minute.
  • TRAINER TIP: Your whole body should crack like a whip; initiate the movement from your core, not your legs.

The Washboard

Targets back, shoulders, arms, and abs

  • In rib-deep or waist-deep water, stand with feet wide, grasping each end of kickboard with thumbs on top; hinge forward from hips 45 degrees with back flat and elbows bent by sides so that board is in front of chest.
  • Push kickboard diagonally down under water, extending arms and squeezing abs, then bend elbows to scoop board back up to chest like a biceps curl.
  • Continue for 1 minute.
  • TRAINER TIP: Splash as little as possible to ensure you’re focusing on your core and arms.

Vertical Breaststroke

Targets abs, butt, hips, and inner thighs

  • Treading water in deep end, grasp each end of kickboard and hold it above your head.
  • Extend legs below you.
  • Flexing feet, bend knees to bring heels toward butt and quickly press legs down and diagonally outward to thrust body out of water a bit, toes pointed.
  • Extend legs below you; repeat for 1 minute.
  • MAKE IT EASIER: If holding kickboard overhead is too difficult, just raise hands above head or let them float by sides.

Deck Dip

Targets triceps, abs, and obliques

  • Begin with your back facing side wall of pool and place palms on edge behind you, fingertips facing forward; bend left knee to place left foot flat against wall and raise straight right leg to hip height in front of you.
  • Straighten arms to lift out of water; lower to start.
  • Do 10 reps; switch legs and repeat.
  • MAKE IT EASIER: Keep both knees bent and both feet flat on wall. (If booty scrapes the edge, you can also do this in corner of pool.)

Originally published in FITNESS magazine, July/August 2013.

 

How to Lose Weight at Home Without Equipment

How to Lose Weight at Home Without Equipment, Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms?  Well, as nice as it sounds, it just isn’t an option for most people.  And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.

To make these exercises even more fun, you can blast music while you’re doing them. Some you can even do while watching TV.

Now you have no more excuses!  Here are 10 great exercises that you can do at home, without the need for any equipment:

How to Lose Weight at Home Without Equipment

  1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise.  However, if the weather has other ideas, you can just as easily get an effective walking workout at home.  If you have a flight of stairs, go up and down them a few times.  (You could even grab a load of laundry as you’re going that way anyway!)  This will help to tone up your legs, while getting some low impact aerobic exercise as well.  If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!How to Lose Weight at Home Without Equipment
  2. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this!  Just use whatever you can find in your house.  Start out with something lighter, such as a can of peas, and work yourself up to heavier items.  You can use milk jugs, laundry detergent bottles or even water jugs.How to Lose Weight at Home Without Equipment
  3. Jumping Jacks – These are always fun, as they bring back memories of being a kid!  Who hasn’t done jumping jacks for fun as a child?  Well, surprise – they are also great cardio exercises, and good for warming up, too.
  4. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them.  You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you.  Do them on your knees, instead of keeping your legs straight.  Or, do them standing up against a wall.  You will be building up arm strength and working out muscles in your chest area.
  5. Leg Lifts – These are great for building up strength and muscles in your legs.  If you find it hard to do the exercises with your legs straight, try bending them slightly. 
  6. Crunches – The best exercise for building up and strengthening abdominal muscles.  When you’re just getting started, don’t worry about getting your head all the way up.  So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.How to Lose Weight at Home Without Equipment 
  7. Jogging In Place – Jogging is a great exercise for your heart.  You can jog in place at home while watching TV or listening to music.  The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.
  8. Squats – These are wonderful exercises for your legs and buttocks.  You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult.  As long as you’re able to do a few repetitions, you will be providing some benefit to your body.
  9. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles.
  10. Dancing – Dancing is a wonderful exercise, which is great for your heart.  Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount in membership fees each month.  You don’t even need the expensive equipment in order to give your body an effective workout.  Use what you have in your house, and work out in the comfort of your home.How to Lose Weight at Home Without Equipment.  You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!

 

 

reference: fitwatch

How Many Steps a Day to Lose Weight

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The Japanese first started using the 10,000 steps a day number, as part of a marketing campaign! (to help sell pedometers). Since that initial campaign however, medical authorities around the world have agreed that 10,000 is a healthy number for which to aim. The American Heart Association uses the 10,000 steps metric as a guideline to follow for improving health and decreasing risk of heart disease, the number one killer of men and women in America.

10,000 steps a day is a rough equivalent to the Surgeon General’s recommendation to accumulate 30 minutes of activity most days of the week. It should be enough to reduce your risk for disease and help you lead a longer, healthier life. The benefits are many:  lower BMI, reduced waist size, increased energy, and less risk for Type II diabetes and heart disease.  In fact, a recent study of the 10,000 steps a day method reported conclusive health benefits.

10,000 steps daily is approximately 5 miles. Unless you have a very active lifestyle or profession, you probably don’t reach 10,000 steps on a given day without putting some effort into your activity. This could be a lifestyle change such as walking to work, or the addition of an exercise routine to your day.

Another reason to do it? For most people, it’s convenient, free and simple to do with just a little change to your daily routine.  Working towards a 10,000 step a day goal?  Good for you! Get motivated with one of Fitbit groups, like 5k-6k steps a day. Already mastered 10,000? Maybe Active Maintainers is for you.

30 minutes of exercise

Certainly, a minimum of 30 minutes of moderate physical activity on most, if not all, days of the week is an excellent goal. Numerous studies have found that as little as a half hour daily of aerobic exercise like walking can significantly reduce the risk of heart disease, diabetes, and other cardiovascular-related illnesses.

Weight loss

“But 30 minutes of exercise a day is likely not enough for someone who has a lot of weight to lose,” points out Scott Danberg, MS, exercise physiologist and Director of Fitness at the Pritikin Longevity Center + Spa in Miami, Florida.

The most comprehensive study1 of successful long-term weight loss ever conducted, the National Weight Control Registry, found that the vast majority of its more than 4,000 members averaged about 60 minutes of moderate exercise, like brisk walking, every day. (Brisk, as President Harry Truman so deftly defined it, is “walking as if you have somewhere to go.”)

The Registry participants in this study had lost, on average, 72 pounds, and at follow-up more than five years later had kept it off. They burned, on average, about 2,800 calories a week. If you exercise seven days a week, that’s 400 calories (about four miles) each day, or, for most people, about 60 minutes of brisk walking.

10,000 steps

So, in addition to your formal exercise, say, your 30 minutes on the treadmill or other aerobic equipment in the morning, put on a pedometer and incorporate more steps into your regular daily activities. Formal exercise steps plus steps throughout the day, adding up to a grand total of 10,000 steps, could very likely get you to the 60 minutes of daily exercise that has proven so successful for significant, long-lasting weight loss.

Too much sitting

The other critical point is that the more you’re up and moving, the less you’re sitting. That’s important because too much sitting, science is increasingly finding, is bad news for our health and longevity even if we’re getting regular exercise, like a 30-minute aerobic workout, each day.

In one study2 that followed more than 123,000 U.S. men and women for 14 years, researchers found (not surprisingly) that those who exercised more had a lower risk of death than those who exercised less, but when the scientists looked just at the group of people who did the most exercise, those who sat for six or more hours a day suffered a significantly higher risk of premature death than those who sat for fewer than three hours daily.

 

 

 

reference: https://blog.fitbit.com/the-magic-of-10000-steps/

https://www.pritikin.com/your-health/healthy-living/getting-fit/81-what-should-i-do-30-minutes-of-exercise-or-10000-stepsq.html