Burn Fat
Burning fat is all about using up more calories
than you take in. If you eat more calories than your body uses throughout
the day, these additional calories will be stored as body fat. To prevent
a build up of body fat you need to either reduce your calorie intake or
increase your daily activity levels - doing both will have the best effect
on reducing body fat. The more fat you want to lose then the greater the
amount of calories you have to burn off. This means exercise!. Regular
workouts, tied with a healthy balanced diet is the best way to work off
that fat, and get a new slim shape.
Once you have trained your body to be an efficient
fat-burner, you can have your cake and eat it, too. To be an efficient
fat burner you need to increase your muscle density. The muscles are where
all the calories are burned during exercise - the more efficient the muscles
at burning fat - the quicker weight loss will be achieved.
And believe it or not, you actually have to eat
more to be a good fat burner. If you deprive yourself of food or fat, your
body will go into survival mode and slow itself down to prepare for a possible
famine. Basal Metabolic Rate will decrease, and your body will not want
to burn off any excess calories in a hurry just in case you're not going
to feed yourself for a while. Then, over time, your metabolism will slow
down dramatically, making it harder and harder to burn fat, lose weight
and keep it off.
Here are some tips to help you burn more fat.
Become a Weight Lifter
We are not talking Arnie here!. The more lean
muscle tissue you have, the higher your metabolism and the more calories
you burn during your workout and at rest. To maintain or build muscle mass
you need to do resistance training. This means using your muscles in a
repetitive manner with exercises such as bicep curl or shoulder press.
However, you can also build muscle using your own body weight (e.g. press-ups),
resistance bands, medicine balls, or training in water, sand or up hills
for resistance.
Compound Training
Compound training is all about growth, and will
give you rapid gains in strength. The idea is not to rest between sets
of repetitions during your workout. For example, during your resistance
training complete one set of bicep curls followed immediately by on set
of leg curls followed by another set of bicep curls and on throughout the
rest of your workout, completing two sets for each of your muscle groups.
You should keep your heart rate up throughout your workout, and a session
of weights should only take approx. 20 mins.
Go Cardio!
To burn fat, your body needs oxygen - this is
why cardiovascular exercise (which relies on oxygen for energy) is essential
for fat burning. Include 40 minutes of varied aerobic activity at least
three times a week. You may find it easier to accumulate the exercise time
throughout the week by breaking up exercise into smaller sessions.
Undertake High Intensity Workouts
The best way to burn fat is to undertake highly
intensive aerobic exercise. A high-intensity aerobic workout will burn
more calories than a more gentle, lower intensity workout. Going for a
run uses more energy than walking the same distance. High-intensity training
has also been shown to produce greater energy expenditure and fat utilisation
following a workout.
Mix It Up With Interval Training
Interval training is a technique that can optimise
fat loss during exercise. In the same exercise session alternate between
short periods of low-intensity and high-intensity. For example, if your
session is 30 mins on the treadmill, do 2 mins running followed by two
minutes fast walking and repeat this throughout the session.
Be More Active In Your Daily Routine
No matter what you do during the day you use
up calories - even sitting on the sofa watching television. By changing
your routine you can increase your energy expenditure and lose weight without
having to undertake a diet or join the gym. Simple. Walk instead of drive,
take the stairs instead of the lift, and meet a friend in the park for
a walk instead of a at a cafe or bar.
Be Sensible
If you eat an increased amount of calories and
do not increase your energy output with additional exercise, the surplus
calories will be stored as body fat. There is no reason why you should
not be able to enjoy good food, but think about what you are going to do
about additional calories.
Eat Smaller Amounts More Often
Eat More Often - sounds good eh!. Eating produces
heat and energy and revs up your metabolism. A faster metabolism will eat
through the calories quicker. That's why eating small meals regularly is
the best way to keep your metabolism firing.
Drink Green Tea
Also, having a cup of green tea before you head
off for a jog also helps to burn more fat by increasing the uptake of free
fatty acids.
Everything In Moderation
Yes, you can eat what you like, but only as part
of a healthy diet, having a nice fry up once in a while is not a problem,
but eating a fry up every day is not healthy.
Eat Carbs
Yes, you heard right! Carbohydrates have acquired
a bad name in these protein-obsessed days, but did you know that your body
actually needs carbs to burn fat? Think of carbs as the match needed to
ignite the fat-burning flame. Just be sensible about the type of carbs
you're eating - go for complex carbohydrates and whole grains. Carbs are
part of a healthy diet.
Be Strong Mentally
Try not to be obsessed by your weight or every
piece of food that you eat. Do not think in terms of 'naughty' foods. Try
to lose any guilt and obsession around food. Next time you contemplate
a treat, ask yourself if you really need it. If the answer is "yes", then
have it and say "I deserve it and I know my body is an efficient machine
that will burn it off". Again, everything in moderation . Eat it and move
on.
Check out the diets available to reduce your calorie
intake.
The exercise program page has information on
how you should be exercising, and what this exercise does for you.
Want to know more about how to exercise?
Exercise is an excellent way to lose weight and
burn fat, improve fitness and boost energy levels. Exercise combined with
a healthy diet is the key to reducing weight, reshaping the body and keeping
weight off for good. Improved fitness levels and lower body fat will also
help reduce the chances of overweight related illnesses such as high blood
pressure and diabetes.
Exercise Programs
An effective fitness program depends on an individual,
and the goals of an individual. Obviously the exercise program of an Olympic
athlete will be significantly different from an individual looking to lose
a few pounds. Planning a fitness regime should not only take into account
present fitness level, current health and age, but also interests and individual
skills. Try to fit exercise into your daily routine, and if possible involve
others as an aid to motivation and to make exercise more enjoyable. Taking
up a sport is a great way to enjoy yourself while getting fitter.
Fitness For You
How often exercise is undertaken is again down
to the needs of the individual, but it is recommended to undertake workouts
throughout the week and avoid consecutive days of hard exercise.
Below is an example of the level of activity
necessary for the average, healthy person to maintain a minimum level of
overall fitness. Some popular exercises have been included as examples.
WARM-UP - Gets the body in a state of readiness
for vigorous activity and enhances the performance of movement required
for exercise. A thorough warm-up reduces the risk of injury, especially
when performed prior to repetitive and/or resistance-based exercise.
A general warm-up results in mild elevation of
the heart rate and ventilation and perhaps light perspiration, but shouldn't
be fatiguing.
Example Warm-up - 5-10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that stimulate movements to be used in the activity can also be included in the warm-up.
MUSCULAR STRENGTH - the ability of a muscle to exert force for a brief period of time. This can be measured by various weightlifting exercises. The gym is the ideal place to work on muscular strength if you do not own you own weights.
Example Muscular Strength - a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. There are some excellent resources available if you would like to find out more about weight training.
MUSCULAR ENDURANCE - the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Push-ups are often used to test endurance of arm and shoulder muscles.
Example Muscular Endurance - at least three 30-minute sessions each week that include exercises such as push-ups, sit-ups, pull-ups, and weight training for all the major muscle groups.
CARDIOVASCULAR EXERCISE - Cardiovascular (or cardio) exercise has numerous health benefits. In addition to burning calories and lowering your body fat, it will strengthen the heart and lungs. Long runs and swims are good examples of cardio exercise. See the Cardio page for more information on the effective cardio exercise.
Example Cardiovascular Exercise - at least three 20-minute bouts of continuous aerobic activity exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rowing and skipping.
STRETCHING - the ability to move joints
and use muscles through their full range of motion. The sit-and-reach test
is a good measure of flexibility of the lower back and backs of the upper
legs. Flexibility through stretching is important as it increases physical
performance, decreases risk of injury, increases blood supply and nutrients
to the joints, increases neuromuscular co-ordination, reduces soreness,
improves balance, decreases risk of low back pain, and reduces stress in
muscles.
Learn about Stretching
Exercise details.
Example Flexibility - 10-12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warm-up or during a cool down.
COOL DOWN - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.
Stretching Exercise should for part of your pre
and post workout routine. Stretching Exercise will increase overall mobility
and improve overall motion. Below are examples of stretching exercises
for the major muscle groups. As with all exercise stay within your own
comfort zone and always consult your medical practitioner before undertaking
a new exercise program.
Stretching Exercise Examples
Shoulder Stretch
Stand upright with feet shoulder-width apart.
Place your right arm, parallel with the ground
across the front of your chest.
Bend the left arm up and use the left forearm
to bring the right arm gently closer to the chest.
In this position you should feel the stretch
in the shoulder.
Hold the stretch for 8-10 seconds and release.
Ensure that your knees are slightly bent throughout
the stretching exercise.
Repeat the exercise with the other arm
Chest Stretch
Stand upright with feet slightly wider than
shoulder-width apart.
Hold you arms straight out in front, parallel
with the ground and the palms of the hand facing forward.
Move the arms in an arc at shoulder height
as far as is comfortably possible.
In this position you should feel the stretch
through your chest.
Hold the stretch for 8-10 seconds and release.
Ensure that your knees are slightly bent throughout
the stretching exercise.
Side Bends
Stand upright, feet shoulder-width apart with
hands resting on the hips.
Bend slowly to one side, come back to the vertical
position and then bend to the other side.
Do not lean forwards or backwards and keep
the knees slightly bent throughout the exercise.
You should feel the stretch down your side.
Hold the stretch for 8-10 seconds and release.
Thigh Stretch
Stand tall with your feet twice shoulder width
apart.
Turn both feet and face to the right.
Bend the right leg so that the right thigh
is parallel with the ground and the right lower leg is vertical.
Gradually lower the body, keeping your back
straight.
You will feel the stretch along the front of
the left thigh and along the hamstrings of the right leg
Hold the stretch for 8-10 seconds and release.
Repeat by turning and facing to the left
Adductor Stretch
Stand tall with you feet twice as wide as your
shoulder width apart.
Bend the right leg and lower the body, keeping
your back straight throughout.
You arms can be used to balance during the
stretch.
Hold the stretch for 8-10 seconds and release.
You will feel the stretch in the left leg adductor.
Repeat the stretch with the left leg.
Quad Stretch
Lie on the floor front first, resting your
forehead on your right hand.
Press your hips firmly into the floor and bending
your left leg bring your left foot up and take hold of it with your left
hand.
Gently ease your left foot down towards your
buttocks.
You will feel the stretch along the front of
the thigh.
Hold the stretch for 8-10 seconds and release.
You will feel the stretch along the front of
the thigh.
Repeat the stretch with the right leg
Repeat this stretch for a further two repetitions.
Hamstring Stretch
Sit on the ground with both legs straight out
in front of you pressed against the floor.
Place the sole of the left foot up against
knee of the right leg so the left knee is bent.
Throughout the exercise keep the straight leg
relaxed.
Slowly lean forward bringing your chest down
towards your knees making sure that you are keeping your back straight.
You will feel the stretch in your right leg
as you lean further forwards.
Hold the stretch for 8-10 seconds and release.
Repeat with the other leg.
Repeat this stretch for a further two repetitions.
If you are serious about stretching why not think about getting an exercise mat. The exercise mat will make your stretching routine more comfortable and give you a safe non slip surface to work on.
Check out other Exercise examples on out other pages.
You don't have to join the gym to be able to exercise.
Why not stay in the comfort of your own home and lose weight for good.
Below are some suggested exercises that are aimed
to get you out of your chair and get a little
home exercise. Although you can buy exercise equipment for the home, the
only item that may need to be purchased are some dumbbells.
These exercises are just a few of many, but will
help firm, tone and keep you active. They will leave you able to carry
out your daily tasks more easily. The exercises below are ideal for anyone
who is new to exercise at home.
Guidelines For Exercising At Home
It's a good idea to check with a health professional
and ask their opinion before undertaking any exercise, especially if it
has been a while since you have undertaken any fitness program or exercise.
- Start off gently, and work within your comfort
zone. Increase your effort gradually over several weeks.
- Maintain regular breathing throughout the exercises,
try not to hold your breath - your muscles will need that oxygen!.
- Try to keep strict form with control, not using
momentum.
Do not undertake any exercise if you are in pain
or feeling unwell. If you feel faint, dizzy or unwell while exercising
stop immediately.
Select The Home Exercise For More Information
Mobility Improvement Exercises
Exercises to improve mobility of the neck, shoulders,
hips and ankles. Great exercises for those right at the start of their
exercise program.
Mobility Improvement
Leg Exercises
Exercises that target the calves, thighs, hamstrings
and buttocks. These exercises are also suitable for beginners and can be
a added to for a more challenging workout. Click on the leg exercise links
below to get a full description of the exercise. You may find the section
on exercise equipment helpful if you keen on toning and strengthening your
legs.
Squat
Lunges
Front Leg Raise
Side Leg Raise
Rear Leg Raise
Alternate
Leg Raise
Leg Cross Over
Thigh Squeeze
Calf Raises
Balance
Included are some examples of some simple exercises that you can do to improve your balance. Many of the exercise examples shown as part of the Exercise at Home section require a certain degree of balance, so this section should be very useful. Use the link below to find out more.
Balance
Stamina
Increasing your stamina will help you complete
your every day tasks more easily, and ensure that you have raised energy
levels and feel fitter. There is also more information in the Cardio section.
Use the link below to find our more information about exercise to improve
your stamina. There are some great exercises, suitable for all.
Stamina
Abdominal Exercises
The stomach is one areas of the body where excess weight is most noticeable - especially in men. Use the exercises in this section to strengthen the abdominal muscles and to really tone that stomach!
Stomach Tuck-In
Waist Twists
Sit Ups and Crunches
Take a look at Abdominal Exercise in more detail
in the Abdominal Exercise page. Also check out the Abdominal Exercise Machine
page.
Upper Body Exercises
Helpful exercises for those who would like to improve their upper body strength and tone. Some of the exercises require weights, and also a weight bench would be of use, but for those exercises like the bicep curls why not consider using a bag of sugar, or maybe some tinned produce to give that extra workout. Have a look at the resistance straps and free weights if you would like some information on additional exercise equipment to help you out while doing these exercises.
Chest Firming
Press Ups
Bicep Curls
Tricep Curls
If you like the idea of getting into exercise
and improving your overall fitness why not have a look at the information
on the gym. Fitness instructors are on hand to give you help and advice
about your exercise programs.
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The Squat is a simple exercise that will improve strength and tone the thighs, buttocks and hamstrings. It is also an exercise that will improve balance. If balance is not your strong point then use a table or chair to aid your balance while doing the squat exercises. Remember, always stay in your own comfort zone during the exercise and keep good form, move slowly and with smooth movements. Also ensure that you keep your breathing regular and try to breathe in as you squat and out as you stand up.
Stand upright with your back straight and feet
shoulder width apart.
Slowly and carefully bend you knees and lower
yourself towards the ground. It is important in this exercise to stay within
your comfort zone and not lower yourself too far down.
Slowly come to the squat position, as if you
were about to sit on an invisible chair, pause for a second and then slowly
come to the upright position again.
Complete 3-6 repetitions if you are new to
the exercise, do not do too much straight away.
As your target muscles become stronger you
can increase the number of repetitions and squat lower to the ground. This
will make the exercise much more effective for strengthening an toning
the thighs, buttocks and hamstrings.
Like many of the leg exercises, the Lunge is a great exercise to help you tone your legs and buttocks. It is a very versatile exercise because you can take it as far as you like, hold the lunge position for increasing amounts of time and really give those leg and buttock muscles a healthy workout. Use the back of a chair or a table to help you with your balance if you need to . Remember, always stay in your own comfort zone during the exercise and keep good form, move slowly and with smooth movements.
Throughout the lunge ensure that you keep your
body upright and positioned directly above your hips.
Stand with both feet around around 18 inches
apart with the right foot out in front and the left foot to the rear, holding
your hand on the back of the chair for balance if you need to.
Lean your weight forward onto the front leg,
bending both knees slightly, and lifting your rear ankle slightly off the
floor..
When you have reached a comfortable position
try holding there for 5 seconds.
Slowly straighten the legs and return to the
starting position.
Repeat the lunge another 4 times with the right
leg forward, then repeat the whole exercise with the left foot forward.
As you increase the strength in your thighs you
can take the lunge lower and increase the the time spent at the bottom
of the lunge. Consider holding some dumbbells in each hand to make it more
of a challenge.
Exercise At Home - The Front Leg Raise
The Front Leg Raise will help to strengthen and tone the front of the thighs and also will increase hip flexibility. The exercise is very similar to the Side Leg Raise. The Front Leg Raise also helps with balance, and it's a good idea to use a chair or table to help with the balancing. Remember to stay within your comfort zone and keep your movements smooth and fluid.
Stand upright with feet together, place on hand
on the back of a chair or table to balance.
With your left leg slightly bent, raise your
right leg out in front of you up to a height that you are comfortable with.
Try to keep your right leg straight.
Hold your leg out in front of you for 2-3 seconds.
Lower the leg back to the starting position
back to the floor.
Repeat the Front Leg Raise a further 5 times
with the right leg.
Repeat the Raises with the left leg, keeping
the tight leg slightly bent throughout.
If you find this exercise easy then increase the
number of repetitions of the exercise. You can also start holding the raised
leg out in front for a longer and longer period of time. If you find that
you still need a little more of a challenge then why not purchase some
ankle weights to use during the exercise.
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Exercise At Home - The Side Leg Raise
The Side Leg Raise, or Leg Adduction, is very similar to the Front Leg Raise and targets similar muscles. It will give a workout to the sides of the thighs and to the hips. The Side Leg Raise requires balance, so use a chair or table to help you while doing this exercise. Remember to stay in your comfort zone and move the legs slowly and smoothly.
Stand next to the chair using one hand to balance.
Throughout the exercise keep your body facing
forwards. Do not rotate your hips or shoulders when you are moving your
leg.
With your left leg slightly bent, raise your
right leg out sideways to a position that is comfortable for you. Keep
your toe pointing forward and ensure the rest of your body is still facing
forward.
Hold the leg out to the side for 3 seconds,
then return back to the starting position.
Repeat the Side Leg Raise a further four times.
Repeat the exercise using the left leg, keeping
the body straight and the right leg slightly bent.
To make the exercise a little more challenging
you can increase the amount of repetitions in your routine, or purchase
some ankle weights to improve further on your strength.
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Exercise At Home - The Rear Leg Raise
The Rear Leg Raise is another exercise that will strengthen and tone the buttocks, lower back, back of the hips and the hamstrings. As with some of the other exercise at home examples it can also help with balance. Use a table or the back of a chair to help you balance while doing the Rear Leg Raise. Remember to stay in your comfort zone and move the legs slowly and smoothly.
Stand with both feet together, placing one hand
on the chair for balance.
For the best results try to keep your buttock
cheeks tensed throughout the exercise. It's harder but much better for
you.
Keep your body facing forward and stand straight
while doing the Rear Leg Raise.
Take the right leg back, point your toe and
touch the floor with the toe.
Hold the leg in the rear position for 3-4 seconds.
Return the leg back to the starting position.
Repeat the exercise 5 times with the right
leg, making sure the back and forwards moves are slow and smooth.
Repeat using the left leg.
Exercise At Home - The Alternate Leg Raise
The Alternate Leg Raise is a great exercise to tone the buttocks and thighs, and to strengthen the lower back. The exercise does not require any additional equipment and is simple to do. Remember, always stay in your own comfort zone during the exercise and keep good form, move slowly and with smooth movements.
This exercise can be done lying on a bench or
bed.
Lay face-down on the edge of the bench / bed
with your hip bones /waist and upper body on the bed. Rest your hands on
top of each other and your chin on top of your hands.
Your legs and feet should be straight and extended
from the end of the bed and resting with toes on the floor.
Slowly raise your right leg and bring it in
line with the rest of your body, keeping the left foot on the floor. Tense
the buttocks and hold in this position for three seconds. Slowly lower
the leg until it is in the starting position again.
Repeat the exercise with the left leg, keeping
the right leg in the starting position. Make sure all movements are slow
and smooth.
Repeat the exercise with both legs four more
times. As the exercise becomes easier over time you can increase the number
of repetitions to make the exercise a little more demanding.
Check out the Elliptical Trainer and Step Machine for two great pieces of equipment that target the legs and buttocks, and really help you burn fat and achieve weight loss for good.
Exercise At Home - The Leg Cross Over
Another good leg exercise is the Leg Cross Over. The Cross Over is great for strengthening and toning the inner thighs. The exercise is more effective using a piece of thigh toning equipment, but if performed regularly and with increasing repetitions can get excellent results. Its a good idea to use a chair or table for balance during this exercise. Remember, always stay in your own comfort zone during the exercise and keep good form, move slowly and with smooth movements.
Stand next to a chair, holding the back of the
chair for balance throughout the exercise. Both feet should be together.
Keeping the body upright and the legs straight,
move the right leg slightly away from the left and then in a circular movement
bring the right leg in front of and across the left leg.
Only go as far as feels comfortable, holding
the leg in position for 3-5 seconds.
Return the leg beside to the starting position
with feet together.
Repeat a further 4 times on the right leg,
then repeat the whole exercise using the left leg.
As this exercise becomes easier increase the repetitions
for each leg and slow the speed at which the leg moves during the exercise.
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Exercise At Home - The Thigh Squeeze
The Thigh Squeeze is the only exercise featured here that you will need a piece of equipment for. Fortunately, as it is the exercise at home section you are almost guaranteed to already have this piece of equipment - a cushion or pillow. The exercise will help tone and strengthen the inner thighs.
Sit on your chair with your feet together.
Place the cushion / pillow between your knees
and thighs so as not to let it fall to the ground.
Squeeze the cushion as hard as you can between
your thighs for 3-4 seconds, then relax.
Repeat the squeeze for a further 5 repetitions,
staying within your comfort zone.
If you find the exercise easy you can increase the challenge by undertaking more repetitions. You can also make the exercise more effective by using an item with more resistance than a pillow. A semi-inflated football is a good substitute for the cushion. There are also specific pieces of equipment designed for precisely this exercise.
Exercise at Home - Calf Raises
Calf Raises are a great exercise to strengthen, tone and define the calf's and lower legs. You can use a chair to balance during the exercise if you like. Remember to stay in your comfort zone and move the legs slowly and smoothly.
Stand behind the chair with both hands on the
back of the chair.
Keep your legs straight and body upright.
Slowly move onto your toes lifting your heels
off the ground until you are on tiptoes (as long as this is comfortable
for you).
Hold yourself up on your toes for 3-4 seconds.
Slowly lower your heels back down and return
to the starting position.
Repeat the exercise 5-10 times at first, but
this can be increased if you feel comfortable.
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