Category Archives for Weight Loss Exercises

3 Step Exercise To Lose Weight

The 3 Step Exercise To Lose Weight After The Holidays

Want To Know A 3-Step Exercise To Lose Weight After The Holidays?

The last month – December has probably been a feast for all of us. Family gatherings, holiday party with friends and office parties were so much fun except the fact that there’s always good food around that is not on your diet list.

Gaining weight after the holidays is inevitable, therefore, you must know what to do about those extra pounds on your weighing scale. Start your year right and exercise to lose weight after the holidays.

Fortunately, you can fend off the dreaded holiday bulge without the need to carve out a huge amount of time for it. By adding short bursts of intense effort, it can fire up your metabolism and fast track results.

In an Australian study, women who did high-intensity training with intervals twice a week for 20 minutes in 15 weeks shed more fat than those women that exercised for 40 minutes at a lower intensity over the same period.

3 Step Exercise To Lose Weight

Image source: Flickr

Exercise To Lose Weight After The Holidays – In 3 Steps

Before you start exercising, warm-up your body with this 30-minute cardio interval sessions as often. No equipment or gym required! In a minute, do as many reps of each exercise as you can moving from one to the other with no stops. Rest for 90 secs and repeat the circuit a total of 3-4 times.

  1. Jumping jacks
  2. Squat jumps
  3. Burpees
  4. Side to side hops

Follow this routine three times a week. Do each step twice without stopping. Rest for 2 mins in between steps.

Related: 5 Minute Exercise To Lose Weight Fast

Step 1

  • Bulgarian squat – begin by standing with your back about 18 inches from a bench. You must place the top of your right foot on the bench and then lower your body until your left thigh is in level with the floor and then press through your heel to stand. That is one rep. Do 10, then switch sides and repeat.
  • Inclined T-Pushup – begin by placing your hands on a step or bench. Make sure your hands are shoulder-width apart at the same time, extend your legs behind you and do a pushup. You must rotate your torso to the right until you are in a side plank as you push back to start while raising your right hand towards the ceiling. Return to start. That is one rep. repeat on the other side, and continue alternating for 15 total reps.

Step 2

  • Two-way Lunge – start by standing with hands on hips and then step to the right and bend your right knee to lower into a side lunge. After that, press through your right heel to rise, and then step forward and lower into another lunge. You must press through your right heel to return to standing. That is one rep. continue in one fluid motion for 10 reps, then switch legs and then repeat.
  • Triceps dip – start by sitting on a chair and then place your hands by your hips. Make sure that your feet are flat on the floor with knees slightly bent. Lift yourself off the chair, shifting your butt forward so it is in front of the seat. After that, bend your elbows to lower your body toward the floor. Return to start and that is one rep. Do 15 reps.

Step 3

  • Standing row – start by looping a resistance band around a sturdy object. Next, grab the ends with both of your hands. Back away with your arms extending at shoulder height until there is tension in the band. Keeping your core tight, you must squeeze your shoulder blades together and pull your elbows back towards your chest and pause. Afterwards, slowly extend your arms. That’s one rep. Do 15 reps.
  • Hip crossover – start by laying face up on the floor with your arms extended at shoulder height and palms facing up. After that, lift your legs and bend your knees in about 90 degrees. Tighten your abs and then lower your legs to the right. And then, slowly reverse the movement to the left. Do not lift your shoulders off from the ground. That’s one rep. Continue for 10 reps.

Related: Dr. Created 23-Sec Belly Flattening TRICK...

These steps have back-to-back exercises that use opposing muscle groups which burn calories and tone your muscles in less than half an hour. And do not think you are cutting corners by slashing your gym time.

Some research showed that individuals burned the same amount of calories in a 30-minute intense routine (like this) as they did in comparison with a longer weight training workout. They even burned more calories after they finished exercising.

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Source: Excerpted from Women’s Health Philippines December 2013 Ed. P.26-27

Best Exercise To Lose Weight – The 30 Day Challenge

Best Exercise To Lose Weight – The 30 Day Challenge

Want To Know The Best Exercise To Lose Weight?

You’ve probably seen all the 30-day challenge exercises all over the internet and have always wondered, does this thing really work? Well, the answer would be all up to you. Always remember that losing weight does not depend solely in exercising. It is a combination of a healthy diet, exercise, and tons and tons of determination.

We have come up with a compilation of the best exercise to lose weight. It does not only make you lose some pounds but it will also help tone your muscles in a matter of 30 days. The exercise seems hard but it gets easier as you move along.

If you complete the whole course of this exercise, it will give you a flatter tummy, toned arms, and a tighter butt. Not that bad eh? But here’s a thing to remember, you should be doing this together with a healthy diet plan, which means avoiding burgers, pizza, and beer is highly recommended.

For better results, combine this with a cardio exercise of your choice. Running, swimming, dancing, riding the bicycle, or even playing sports like badminton is just a few of the cardio exercises that you can do.

Related: 23-Second "Exercise" Flattens Your Belly FAST

Best Exercise To Lose Weight – The 30 Day Challenge

Image source: Flickr

Best Exercise To Lose Weight In 30 Days

You will be doing these 10 simple exercises

  1. Push-ups
  2. Dips – sit on a stable chair with no arms. Hold firmly on the sides of the chair and then lift your butt and move your legs forward your knees slightly bent. This will be your starting position. Slowly lower your body and then push your arms to go back to starting position. That is one dip.
  3. Bicep curls
  4. Air punches – just pretend like you’re a boxer or an action star throwing punches in the air. But do this on a pacing that you can breathe properly in between punches.
  5. Crunches
  6. Sit-ups
  7. Knee tucks
  8. Leg raises
  9. Planks
  10. Squats

Related: 5 Minute Exercise To Lose Weight

The 30 Day Challenge Of The Best Exercise To Lose Weight

Best Exercise To Lose Weight

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Above is the image version of the 30 day challenge. Feel free to print it out. Here’s the text version of this 30 day challenge:

Day 1

5 push-ups

5 dips

10 bicep curls

10 sec. air punches

15 crunches

5 knee tucks

5 leg raises

10 sec. plank

50 squats

Day 2

8 push-ups

8 dips

15 bicep curls

15 sec. air punches

20 crunches

8 knee tucks

8 leg raises

12 sec. plank

55 squats

Day 3

10 push-ups

10 dips

20 bicep curls

20 sec. air punches

25 crunches

10 knee tucks

10 leg raises

15 sec. plank

60 squats

Day 4

Rest Day

Day 5

12 push-ups

12 dips

30 bicep curls

25 sec. air punches

30 crunches

12 knee tucks

12 leg raises

20 sec. plank

70 squats

 Day 6

15 push-ups

20 dips

40 bicep curls

30 sec. air punches

30 crunches

15 knee tucks

15 leg raises

25 sec. plank

75 squats

 Day 7

18 push-ups

25 dips

40 bicep curls

35 sec. air punches

40 crunches

20 knee tucks

20 leg raises

30 sec. plank

80 squats

Day 8

Rest Day

 Day 9

20 push-ups

30 dips

55 bicep curls

40 sec. air punches

45 sit-ups

30 knee tucks

30 leg raises

35 sec. plank

100 squats

 Day 10

22 push-ups

35 dips

60 bicep curls

45 sec. air punches

50 sit-ups

50 knee tucks

30 leg raises

38 sec. plank

105 squats

 Day 11 

25 push-ups

40 dips

65 bicep curls

50 sec. air punches

55 sit-ups

65 knee tucks

35 leg raises

42 sec. plank

110 squats

Day 12

Rest Day

Day 13

28 push-ups

50 dips

75 bicep curls

1 min. air punches

60 sit-ups

75 knee tucks

40 leg raises

50 sec. plank

130 squats

Day 14

29 push-ups

55 dips

80 bicep curls

65 sec. air punches

65 sit-ups

85 knee tucks

42 leg raises

55 sec. plank

135 squats

Day 15

30 push-ups

60 dips

85 bicep curls

70 sec. air punches

70 sit-ups

90 knee tucks

42 leg raises

60 sec. plank

140 squats

Day 16

Rest Day

Day 17

35 push-ups

65 dips

90 bicep curls

75 sec. air punches

75 sit-ups

100 knee tucks

45 leg raises

65 sec. plank

150 squats

 Day 18

36 push-ups

70 dips

100 bicep curls

80 sec. air punches

80 sit-ups

110 knee tucks

48 leg raises

70 sec. plank

155 squats

 Day 19

38 push-ups

75 dips

105 bicep curls

85 sec. air punches

85 sit-ups

120 knee tucks

50 leg raises

75 sec. plank

160 squats

 Day 20

Rest Day

 Day 21 

40 push-ups

80 dips

110 bicep curls

90 sec. air punches

90 sit-ups

130 knee tucks

52 leg raises

80 sec. plank

180 squats

 Day 22 

42 push-ups

85 dips

115 bicep curls

95 sec. air punches

85 sit-ups

140 knee tucks

55 leg raises

85 sec. plank

185 squats

 Day 23

44 push-ups

90 dips

120 bicep curls

100 sec. air punches

100 sit-ups

150 knee tucks

58 leg raises

90 sec. plank

190 squats

 Day 24

Rest Day

 Day 25

45 push-ups

95 dips

125 bicep curls

105 sec. air punches

105 sit-ups

160 knee tucks

60 leg raises

95 sec. plank

220 squats

 Day 26

46 push-ups

100 dips

130 bicep curls

110 sec. air punches

110 sit-ups

170 knee tucks

60 leg raises

100 sec. plank

225 squats

 Day 27

47 push-ups

105 dips

135 bicep curls

115 sec. air punches

115 sit-ups

180 knee tucks

62 leg raises

110 sec. plank

230 squats

 Day 28

Rest Day

 Day 29

48 push-ups

110 dips

140 bicep curls

2 min. air punches

120 sit-ups

190 knee tucks

62 leg raises

115 sec. plank

240 squats

 Day 30

50 push-ups

120 dips

150 bicep curls

150 sec. air punches

125 sit-ups

200 knee tucks

65 leg raises

120 sec. plank

250 squats

Source: Unknown

Exercises To Lose Weight Fast

5-Step 5-Minute Exercises To Lose Weight Fast

Do You Want To Learn Exercises To Lose Weight Fast That Will Not Take Much Time?

Maybe you have always wanted to exercise but with your busy schedule, it’s just hard to make time for it. We all know that exercising should be done regularly, but you just can’t afford to lose 30 minutes of your day just to go to the gym or jog in the park. but you should know that exercising doesn’t have to take long periods of time. Five minutes of high-intensity workout is enough to pump up your circulation and start to burn some calories.

Exercises To Lose Weight Fast

Image source: Flickr

This workout is designed to help you achieve a functional and balanced total body strength with no need for any gym equipment. You can start doing this in the comfort of your own home in the morning when you wake up for a good morning energy boost.

These exercises to lose weight fast that’s very convenient. Chose one of the 2 interval patterns here and complete the following exercises in order.

Both of them burn calories and build muscle, but the different work-to-rest ratios generate a slightly different metabolic response. Also, alternating between them can help speed up results. If you have more time, do the circuit 3-5 times for a longer sweat session.

30 to 30: You must complete as many reps as you can in 30 secs. then rest for 30 secs. before moving on to the next exercise. Rest 60 secs. at the end if you are doing more than one round.

50 to 10: You must complete as many reps as you can in 50 secs. then rest for 30 secs. before moving on to the next exercise. Rest 10 seconds at the end if you are doing more than one round.

Related: 23-Second "Exercise" Flattens Your Belly FAST

Here Are The 5-Step Exercises To Lose Weight Fast 

Step#1 – Marching Glute Bridge

Starting position: Lie face up with your knees bent on the floor. Raise your hips so your body will be forming a straight line from your shoulders to knees.

  1. Next, lift your right knee toward your chest
  2. Hold for 2 seconds; lower and repeat with your left leg. That’s one rep.

Step#2 – Inverted Shoulder Press

Starting position: place both your hands on the floor outside your shoulders and then raise your hips so that your torso is nearly perpendicular to the floor.

  1. From this position, bend your elbows to lower your body until your head almost touches the floor
  2. Pause for a second, and then push back to start. That’s one rep.

Tip: place your feet on a step or bench to increase the challenge.

Step#3 – Alternating Switch Lunge

Starting position: step your right leg forward and bend both knees to lower into a lunge.

  1. Next, press your right heel to return to standing but don’t let your foot touch the floor and then immediately, you must step your right foot back and lower into lunge and land on your left foot
  2. And then, do the same steps with your left foot. That’s one rep.

Tip: if you would like to make it easier by placing your foot on the floor every time you pass the standing position.

Step #4 – Skater Hops

Starting position: – stand on your left foot with your left knee slightly off the floor

  1. Then, jump to the right and land on your right foot and then bringing your left foot slightly off the floor.
  2. Jump to the left and continue alternating. That’s one rep

Step#5 – Rotating T Extension

Starting position: push-up position

  1. Keeping your arms straight, shift your weight onto your left arm and rotate your torso to the right then raise your arm toward the ceiling so that your body forms a letter T
  2. Hold for 3 seconds, then return to start and then repeat this on the other side. That’s one rep.

Tip: make it harder by adding a push-up every time you move from side to side.

Don’t assume that 5 minutes isn’t long enough to actually help drive results. Whether you are short on time or motivation or you’re tired, or can’t go to the gym, this routine will keep you on track to lose weight fast. It is five exercises, five minutes, but that doesn’t mean it’s a piece of cake. Just as with your regular runs on a treadmill, you’re going to have to push hard.

Watch this video instruction here:

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Source: Excerpted from Shape-Up Shortcuts by Jen Ator, CSCS, and the editors of Women’s Health Magazine (Jan – Feb 2014 edition)