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Wednesday, August 1, 2018

Exercise for weight loss at home

Exercise for weight loss at home

Exercise for weight loss at home

We wake up every single day, look at ourselves in the mirror and see the areas around our body that we know, can be better. We know, we can look better than we can do now. We want to look better than we do right now.
In today lifestyle, we have noticed that we have gained a little bit weight on our body that we see and we can’t stand it. Of course no worries, there are very few peoples in the world they are too happy with their entire body and health.

Long story short let’s talk about diet, we have so many questions asked every day about the vegetarian diet for weight loss, especially for ladies. There is so much difference in calories of men and women. Men can also follow this diet. It’s not about eating salad, we can loss our weight. It’s just a case nothing magic is happening. Simply just follow the diet and do some workout. It will do the miracle for your body.
Let’s talk about how you goanna loss your weight at home. First search about BMR (Basal metabolic rate). It’s like a maintain calorie normally those who are Gym goer, Cycler having maintenance calorie more than BMR and those who do not do anything, just sitting at home for them, BMR is very important.

To know about maintaining calories search BMR – age:  x, Height: x, weight: x = 1500 calorie. Then this 1500 Calorie needed to maintain weight at home with full body exercise routine. You can reduce your extra pounds by burning the excuse calories that you consumed. Going to the gym is a good idea but many people cannot afford or many people bodyweight exercise don’t require any gym equipment. These exercises can be done anywhere and anytime. These exercises help you in burning calories, building muscles and also help in boosting your metabolism
You don’t have to kill yourself at the gym every day to get slim down. There are easy exercises for weight loss that can do at home or on the go. 

In fact, sometimes easy workouts work better.
To lose weight you need to create a specific calorie deficit. For example, you might want to reach a 500 calorie deficit each day to lose weight about one pound per week or you might set a goal to reach a 1000 calorie daily deficit to lose 2 pounds per week. Either way, you need to control the number of calories you need to control the number of calories you eat and burn more calories with movement to reach your target. Here are top 5 recommended workouts to lose weight at home.

1. Pushups: Pushup is a basic exercise that is done by simply raising and lowering the body with the support of the arms. It can be done by placing your hands on the floor right below your shoulders while holding your body straight. Now lower your chest by bending your elbow and pushing back into the initial position. This exercise trains your muscles of chest, shoulders and arms.

Push ups exercise
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2. Walking Lunges: Walking lunges are very high-intensity exercise that helps in straightening thighs and hips. Stand tall with your feet shoulder – width apart. Now step forward with your right foot the land on your left knee and then on the forefoot. Make sure your knees keep at 90 degrees approximately. Stand on the forward leg with the help of rear leg. Alter the leg and repeat it again.

Walking Lunges

3. Bird – dog: It is an excellent exercise to stabilize the lower back (Spine) during extremity movement. It works on abs, hips, back and butt. Begin with a hands and knees position (downward dog) with your fingers pointing forward. Make sure that your hands are under your shoulders and knees are under your hips. Slowly stretch your opposite leg and arm almost parallel to the floor. Hold your balance for a few seconds without arching or sagging your back. Return to the initial position slowly and repeat the same alternating sites.
Bird – dog

4. Yoga: It is a known fact that the best and also the most appropriate time to do yoga asana is in morning. Preferably before or at the time of sunrise. It should always be done on an empty stomach. Doing yoga not only tones the body externally but also helps in the healing and strengthening of the internal organs.

yoga exercise

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5. Inverted V pipe exercise (30 seconds): Anyone will do this exercise for 30 seconds. This is one of the best mat exercises for abs at home in which you need to lie down on the floor facing downward. Place your toe on the towel, which will help you in the smooth movement of the body. Place your hands on the ground and balance your body on toe and hands. You need to pull your legs close to your body, making a V shape with it. Push and pull your legs in and out for about 30 seconds. This will work the arms, core and the lower back.

Inverted V pipe exercise

6. The ultimate Quad-toning workout: This at-home thigh workout is high intensity. It is designed to elevate your heart rate into what's called the fat burning zone. Be sure to warm up for 5 minutes before. Repeat this circuit two times.
a. 20 jumping jacks
b. Split squat 10 reps, each leg
c. 20 jumping jacks
d. Sumo squat 10.reps
e. 20 jumping jacks
f. Wall sits hold for 30 sec
g. 20 jumping jacks

Inverted V pipe exercise

7.    Jumping Jacks: jumping jacks are most of the best cardio moves that are very effective in incinerating fat from the entire body. Squeeze out excess calories by doing these fantastic thigh-toning exercises. The higher you jump up in between the lunges, the more calories you burn! How to do it-
1. Stand with your back erect and abs tight keep your feet together.
2. Now jump and open your feet wide
3. At the same time lift your arms overhead.
4. Jump again and come back to starting position.

8.  Skipping: Skipping or rope jumping is an exercise that can burn 300 or 400 calories in 45 minutes depending on your weight. How to do it-
1. Stand with your back erect and abs tight keep your feet together.
2. Now jump off the ground a few inches letting the rope pass under feet and bring it back up.
3. If you do not have a rope
Just jump up and down without the rope but keep moving your hands as if you are holding a rope.

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9.   Butt kicks: Butt kicks are cardiovascular exercise.The difference between butt kicks and jogging is that in butt kicks you try to touch your butt alternatively with each legs. To increase the intensity, increase your speed.
1.      Stand with your feet hip-width apart and keep your abs tight.
2.      Now start jogging on the spot with your calves kicking back and feet almost touching your butt.

10. Jackknife sit-ups: It is one of the best abdominal exercises because jackknife sit-ups target your upper and lower abs simultaneously.
1.      Lie down on your back with your arms stretched overhead.
2.      Now in one movement lift your straight arms and legs up and try to touch your toes.
3.      Lower back and do 20 repetitions.
4.      To intensify, do not touch your legs to the floor.
The jackknife is an advanced abdominal exercise and is not appropriate for beginners. Len Kravitz, Ph.D., University of New Mexico, notes that the abdominal muscles are most active during the first 30 to 45 degrees of a crunch, which is approximately the distance required to pull your shoulder blades off the floor. After this point, your hip flexors perform more of the movement. Full situps where you pull your lower back off the floor place excessive pressure on the lower spine and might be contraindicated for some individuals. Consult a physician before beginning any exercise program and seek instruction from a qualified professional.
Jackknife sit-ups

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Thinking of starting a fitness regimen? Here are a few forms of aerobic exercise you might consider adding to your daily routine:
•        Brisk walking
•        Running
•        Cycling
•        Swimming
•        Sports, like soccer, tennis, or baseball

Whichever activity you choose to start, make sure it’s something you genuinely enjoy. That way, you’ll be more likely to stick with it and reap the health benefits over the long-term.

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