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Easy exercises to do at home
I would like to loose fat on my belly and thighs can anyone recommend a good workout to focus on these areas. I'm not a sporty person and would like to loose 15kg so something I can start of with lightly
Go on to YouTube and look at some videos on there. Some are really good and tbh some are pretty awful but just have a click through - when I did tone my belly before I just used to do cruchies and leg raises but like I said look through YouTube x
Try blogilates on youtube
I watch Superherofitness(its something like or close to that) on Youtube. She has this amazing (in place/in home) 3 mile walk that I do daily. When I first started Id have to stop at 1.5miles & take a 15min break than start, after about 2 weeks I could make it the whole 3 miles. Plus she has other fun work out r videos like hip hop, belly dancing, zumba, pretty much something for everybody. She has a KILLER one for butt & leg muscles (I've been doing the workout twice a week for 3months & WOW, my cell & fat seemed to vanish...well not ALL of it but most) I hope this helps you & wish you the best. Oh try typing in fun workouts & look for a video called Power Up its pretty good to.
I watch Superherofitness(its something like or close to that) on Youtube. She has this amazing (in place/in home) 3 mile walk that I do daily. When I first started Id have to stop at 1.5miles & take a 15min break than start, after about 2 weeks I could make it the whole 3 miles. Plus she has other fun work out r videos like hip hop, belly dancing, zumba, pretty much something for everybody. She has a KILLER one for butt & leg muscles (I've been doing the workout twice a week for 3months & WOW, my cell & fat seemed to vanish...well not ALL of it but most) I hope this helps you & wish you the best. Oh try typing in fun workouts & look for a video called Power Up its pretty good to.
I had a c-section 2yrs ago & can not lose any weight in my midsection. Any type of help or tips would be greatly appreciated. Thanks. Sorry my first comment sent twice, Im new to this & did not realize it had posted the first time.
You cannot spot-reduce fat content in specific areas of the body. To lose weight in your target areas, you must strive to lose overall body weight. As your body fat percentages lower, so will the fat in your target area.
You should do 30 to 60 minutes of cardio daily. Depending on your fitness level, you can run, jog, briskly walk, cycle, swim or perform aerobics. Cardiovascular exercise burns calories and speeds up your metabolism increasing the number of calories you burn each day which can help you lose body fat. Each mile you walk, run or jog burns roughly 100 calories to aid with weight loss.
Replace saturated fats, refined carbohydrates and sugars with fruits, vegetables and whole grains. Low in fat and calories, these foods aid in digestion, increase your metabolism and reduce the desire for unhealthy snacking.
Lower your caloric intake to 500 calories less you burn each day to achieve a 1-lb. weight loss per week. For example, if you're maintaining you weight following a 2,000-calorie diet, restrict your calories to 1,500 calories to lose 1 pound each week. Replacing unhealthy foods with healthy, low-calorie food choices will make reducing your caloric intake easy.
Drink at least 64 oz. of water per day. Water flushes toxins out of the body and keeps your digestive tract functioning, eliminating bloating. Water also fills you up, eliminating hunger.
Perform the standard crunch by lying on your back with your legs slightly bent, feet on the floor and arms crossed over your chest. Slowly lift your shoulder blades off the floor, keeping your chin off of your chest to avoid straining your neck. Hold the position for two seconds and return to your starting position. As you lift your shoulders off of the floor, your abdominal muscles will contract, toning your stomach muscles.
Tone your lower abdominals by doing the reverse crunch. Lie on your back with your legs straight up and feet pointed toward the ceiling. Slowly, and in a controlled motion, lift your butt off of the floor while keeping your legs straight up. Hold this position for two seconds before lowering your butt down to the floor.
Do the V-sit. Begin by lying on your mat with your arms over your head and legs fully extended. Keeping your arms over your head and legs straight, lift both your upper body and feet off the floor into a V-shape. Hold for five seconds and slowly return to your starting position. As you lift your upper body and feet off the floor, both your upper and lower abdominal muscles contract to hold your body in the V position. This contraction tones your stomach muscles.
Perform the standing side kick by standing with your feet hip-width apart and slowly extending your right leg to hip height on your right side. Your knee should be facing forward and your inner thigh parallel to the floor. Hold the position for two seconds and return to your starting position. Repeat with your left leg. As you hold this position, your outer thigh and hip muscles are contracting and toning.
Side jump by standing with your hands on hips and hopping 3 feet to your left, landing on your left foot with your knee slightly bent. Slowly bring your right foot to the floor. Repeat on your right side. This exercise uses all of your muscles from your hips down to your calves.
Perform the hip raise. Begin by lying on the floor with your knees bent and feet on the floor. Slowly lift your hips and extend your right leg, pointing your toes to the wall in front of you. Hold for two seconds, then move your right leg to your right side at a 90-degree angle. Hold for two seconds. Return your leg to the center and lower to your starting position. Repeat with your left leg. Holding your hips and leg off the floor contracts and tones your butt, hip and thigh muscles.
For the cardio I suggest doing the following.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are
http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=XLKML9EL4As&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula 220 minus your age that will give you
your maximum heart rate. You should try to keep your heart rate between 65% and 85% of your maximum.
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
Before doing anything get the OK from your doctor!
You should do 30 to 60 minutes of cardio daily. Depending on your fitness level, you can run, jog, briskly walk, cycle, swim or perform aerobics. Cardiovascular exercise burns calories and speeds up your metabolism increasing the number of calories you burn each day which can help you lose body fat. Each mile you walk, run or jog burns roughly 100 calories to aid with weight loss.
Replace saturated fats, refined carbohydrates and sugars with fruits, vegetables and whole grains. Low in fat and calories, these foods aid in digestion, increase your metabolism and reduce the desire for unhealthy snacking.
Lower your caloric intake to 500 calories less you burn each day to achieve a 1-lb. weight loss per week. For example, if you're maintaining you weight following a 2,000-calorie diet, restrict your calories to 1,500 calories to lose 1 pound each week. Replacing unhealthy foods with healthy, low-calorie food choices will make reducing your caloric intake easy.
Drink at least 64 oz. of water per day. Water flushes toxins out of the body and keeps your digestive tract functioning, eliminating bloating. Water also fills you up, eliminating hunger.
Perform the standard crunch by lying on your back with your legs slightly bent, feet on the floor and arms crossed over your chest. Slowly lift your shoulder blades off the floor, keeping your chin off of your chest to avoid straining your neck. Hold the position for two seconds and return to your starting position. As you lift your shoulders off of the floor, your abdominal muscles will contract, toning your stomach muscles.
Tone your lower abdominals by doing the reverse crunch. Lie on your back with your legs straight up and feet pointed toward the ceiling. Slowly, and in a controlled motion, lift your butt off of the floor while keeping your legs straight up. Hold this position for two seconds before lowering your butt down to the floor.
Do the V-sit. Begin by lying on your mat with your arms over your head and legs fully extended. Keeping your arms over your head and legs straight, lift both your upper body and feet off the floor into a V-shape. Hold for five seconds and slowly return to your starting position. As you lift your upper body and feet off the floor, both your upper and lower abdominal muscles contract to hold your body in the V position. This contraction tones your stomach muscles.
Perform the standing side kick by standing with your feet hip-width apart and slowly extending your right leg to hip height on your right side. Your knee should be facing forward and your inner thigh parallel to the floor. Hold the position for two seconds and return to your starting position. Repeat with your left leg. As you hold this position, your outer thigh and hip muscles are contracting and toning.
Side jump by standing with your hands on hips and hopping 3 feet to your left, landing on your left foot with your knee slightly bent. Slowly bring your right foot to the floor. Repeat on your right side. This exercise uses all of your muscles from your hips down to your calves.
Perform the hip raise. Begin by lying on the floor with your knees bent and feet on the floor. Slowly lift your hips and extend your right leg, pointing your toes to the wall in front of you. Hold for two seconds, then move your right leg to your right side at a 90-degree angle. Hold for two seconds. Return your leg to the center and lower to your starting position. Repeat with your left leg. Holding your hips and leg off the floor contracts and tones your butt, hip and thigh muscles.
For the cardio I suggest doing the following.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are
http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=XLKML9EL4As&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula 220 minus your age that will give you
your maximum heart rate. You should try to keep your heart rate between 65% and 85% of your maximum.
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
Before doing anything get the OK from your doctor!
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