Shed Those Pounds Now – Follow These 5 Basic Exercise To Burn Fat

The single most important step to shedding excess body fat is making the decision that only you can make it happen. Once you have set your goal to improve your self-image–your determination will take you through the next challenge–starting your own home exercise program.

In any exercise regimen “sticking with it—no excuses—and ‘no pain-no gain’”kind of attitude is needed to take full control of losing excess fat. Exercise is only half the equation; changing your eating habits and selecting healthier foods is the other. These recommendations are absolutely essential to your weight loss.

Even if you are excessively overweight you can follow these 5 basic exercise done in the comfort of your home, 5 days per week.

UPPER BODY:

Upper body

1. Punching/Boxing Moves: In-front.

• Just like boxing, make a fist, thumb-in (protect from incidental injury) and jab.

• Naturally move your whole body in the direction of each thrown punch. Flex and extend your arms in a one-two, one-two rhythm, alternating jabs.

Repeat: perform each completed move 15 times= 1 set. Work your way to 3 sets.

Targeted Muscle Group: Total upper body workout

Punching/Boxing Moves: to the Side

Punching and Boxing moves

• Just like above, continue jabbing, this time from side to side

• Turning your body to the side in the direction of your punch

• Punch with 1 hand at a time. Punch to the right then punch to the left

Repeat: perform each completed move 15 times. Left and right punch = 1 set. Work your way to 3 sets.

After two weeks of consistent exercise increase repetitions to 30 times per set for 3 sets.

LOWER BODY:

Lower Body

Hamstring Curls

• Start: stand behind back of chair or railing. Bend knee behind you with foot flexed move slowly towards back of hamstring. Tighten abdominal muscles and glutes(buttocks) while performing exercise.

• Hold for 2 seconds (Lightly support your weight by touching top of chair

• Lower leg to start position

• Change leg

Repetition: Perform 10 slow reps. Each side= 1 set. Work your way to 3 sets.

Targeted Muscle Group: Hamstring, glutes& calf muscles (gastrocnemius)

After two weeks of consistent exercise increase repetitions to 20 times per set for 3 sets.

Standing Leg Lifts

Standing Leg Lifts

• Start: stand behind back of chair, touching lightly for support. Slowly lift leg up, in front, knee bent at 90 degree angle.

• Lift to the level of you hip.

• Foot flexed (not pointed}, abs and glutes tightened

• Hold for 2 seconds then slowly lower to start position

• Repeat

• Change leg

Repetition: perform 10 slow reps for each side= 1 set. Work your way to 3 sets.

Targeted Muscle Group: Thigh, hamstring & hip flexor

After two weeks of consistent exercise increase repetitions to 20 times per set for 3 sets.


UPPER AND LOWER BODYMOVES

Upper and Lower Bodymoves

Jabbing/Boxing And Leg Lifts

Start: stand with feet hip width apart, arms flexed, abs tight.

• Use right hand to punch to the left while lifting up left knee.

Alternate: use left hand to punch to the right while lifting right leg.

• Perform slow movements alternating on both sides until you get into a rhythm.

• Repeat.

Repetition: perform 10 complete reps= 1 set. Work your way to 3 sets.

Targeted Muscle Group: full cardiovascular workout.

After two weeks of consistent exercise increase repetitions to 20 times per set for 3 sets.

With any exercise, start and end your workout with a few light stretches such as extending your arms above your head and stretching each leg (foot flexed) heel on floor in front of you. Practice deep breathing movements.

Some persons enjoy having their favorite music playing while they work-out. Make it fun while motivating yourself. You will be proud of your improvements as it gets easier to stick to it and burn fat!

About Blog Owner

I am Atanu Majumdar, owner of the blog obesitytips4u.com. HowToReduceObesity covers articles on various obesity, Weight loss, Fitness, Diet topics. If you like This post, you can follow howtoreduceobesity on Twitter or On Facebook Or On Google PlusI am Atanu Majumdar, owner of the blog healthadvice4life.com. Healthadvice4life covers articles on various Health and wellness topics. If you like This post, you can follow healthadvice4life on Twitter or On Facebook Or On Google Plus

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