If you are looking to drop some pounds before summer, you are not alone.
Many people want to lose weight and get in shape around the beginning of the year. Longer days and milder weather remind us that spring and summer are right around the corner. However, whatever weight loss path you take will require some dedication and effort. If you want to lose weight successfully, you have to stay motivated and not give into temptation. To lose weight steadily, you have to eat a clean diet that is filled with plenty of fruits, vegetables, whole grains and lean meats. Another thing you have to do is exercise regularly. Working out on a regular basis will speed up your metabolism and help you burn more calories throughout the day. It is best to exercise five days a week for at least 30 minutes to see the best results. Many people get great results by joining a gym, but if you’re the kind of person who is self-motivated once you put your mind to something, then working at home can be just as effective.
What exercises are best for weight loss?
It is possible to get amazing results in your own home without that expensive gym membership by sticking to a proven plan. Here are five simple exercises that will get you started and help you lose weight at home.
It may sound basic, but walking is one of the best ways you can lose weight at home. If the weather is decent, start by taking a 30-minute walk around your neighborhood on a daily basis. In addition to getting a good cardiovascular workout, you can enjoy the fresh air and scenery around you and this will help add to your desire to do it again tomorrow. Walking is something you can do with a friend as well, which can also help with consistency. Cold or rainy rant weather could present a problem, unless you live in a home with more than one level. If so, a good substitute is to walk or run the stairs up, then walk them back down. This will also work other muscle groups and might even be a good idea to do once in a while even if the weather isn’t inclement.
You could also buy one of the many DVD’s available that feature cardiovascular workouts, and do them right in your living room in front of your TV. Or if you like to dance, you already have an advantage because dancing is one of the best exercises you can do to lose weight at home. And you don’t have access to a dance studio because there are plenty of dance videos available as well. Dancing will not just help you burn hundreds of calories, it will also tone your muscles, lift your mood and give you practice at something you already enjoy.
Another option is to consider buying a treadmill or elliptical machine. Working out on these machines can help you burn tons of calories and get you in shape fast, regardless of the weather. If you work out on a treadmill or elliptical machine every day for at least 20 minutes, you will start to see improvements in your body very soon.
Jumping jacks will get your heart rate up really quickly and can help you burn a lot of calories. The best thing about jumping jacks is that you can do them anywhere including your bedroom. Doing jumping jacks regularly can really help you tone your arms, shoulders and back as well, areas commonly missed by many sophisticated workout plans. If you haven’t done jumping jacks in a while, you’ll be surprised at how effective they are at getting your heart-rate up and working your arms and legs. Just do about 30 of them until you build up your endurance. Eventually, you’ll want to do three sets of three minutes of jumping jacks, with three minutes of rest between sets.
Although many people do not like push-ups, they are actually one of the best exercises you can do and carry a low risk of injury as opposed to some other strength-building exercises. Push-ups not only tone those ignored muscles in your arms and chest, but they isometrically tone your abdomen in the process. They also strengthen the shoulder tendons and ligaments, promoting a strong and healthy shoulder joint, and preventing shoulder injuries down the road. If push-ups are difficult for you to do, try doing them on your knees. Once you build up your strength, you can start doing them with your legs straight. Try to do at least 15 push-ups each day, but eventually you will want to build up to three sets of 15, with three minute rests between. If you do not have a mat, make sure to at least do your push-ups on the carpet. Another method is to do them between two opposed chairs, which allows you to go much deeper and work even more muscle groups.
If you want to tone up your stomach, you should start doing reverse crunches. They are much more effective than regular crunches because they focus more on your lower abs. To do a reverse crunch, lie on the ground with your knees bent. Then, lift your knees toward your chest. Work up to three sets of 25 reverse crunches per day as well and you will see results soon.
Most people don’t realize it but muscle in your body needs calories to maintain itself, so you automatically increase your bodies metabolism by having a bit more muscle on your body, which helps to burn fat. Adding just a few pounds of muscle will increase your resting metabolism considerably and you’ll burn fat more quickly. We’ve discussed some exercises above which will certainly tone your muscles and get them working, but if you want to take it a step further, weightlifting will add muscle mass very quickly.
If you have room for a set of barbells, focus on the military press, curls and the bench press. Unfortunately, barbells are both heavy and occupy a lot of space, so you may opt to stick with pushups and perhaps pull-ups.
If you do these exercises on most days of the week, you will see your body change in just a few short weeks.
Make a specific time each day for the workout and stick to it. Please do not be impatient, the body needs time to respond to these exercises. Just know that if you stay the course your success is coming! To keep motivated, try to do different exercises on different days to prevent getting bored. For example, after your daily walk, you can do jumping jacks and push-ups one day crunches and weightlifting the next day. If it helps get your spouse, boy- or girlfriend and kids involved. And if you start to get excessively sore, take a day off from exercising and focus on mild stretching. Also, don’t forget to drink water throughout your workouts.
Once you’re well underway with the above exercises, you will want to move up to this proven fat burning exercise program.
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