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26.07.2014
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How to lose weight the healthy way – netdoctor, The healthiest way to lose weight is neither crash diets nor bursts of exercise. In recent times, obesity has turned out to be an epidemic in developed and developing countries alike. Cardio, short for cardiovascular exercises, forms an integral part of any fitness plan that helps in increasing heart rate and boosting blood flow throughout the body, which is necessary for increasing energy and burning calories. Just like any other muscle, the heart also needs proper working out for functioning effectively.
High cardio workouts on a daily basis help in pumping up the metabolism of the body that in turn speeds up the process of burning calories.
30 Minutes to one hour of cardio workout on a daily basis can help in getting rid of fat and help you get a slimmer waistline and toned legs. Regular cardio workouts are the basis of graceful aging because it helps in increasing strength, flexibility and balance and thus reduces the risk of injuries.
Jumping rope is one of the age-old inexpensive workouts at home that helps in losing up to 220 calories in 20 minutes.
This is an incredible heart workout as well because it boosts the heart rate and improves cardiovascular health by strengthening the heart muscles, and improving blood flow through arteries and veins.
Spot jogging is by far the easiest daily cardio workout that can be practiced in the luxury of your living room if you don’t feel like hitting the gym. It addition, it tones the leg muscles, boosts endurance and strength and helps in increasing lean muscle mass so that you can have a ripped body. Squat Jumps are a primary fat burning plyometric exercise included in almost all high cardio workouts that help in increasing strength.
The pendulum is a lesser known exercise that can be included in the list of cardio home workouts because it helps in raising the heart rate and promotes faster calorie burn.
Bring your body to a squat position by keeping your feet shoulder width apart and placing both your hands on the waist.
Just like calisthenic exercises, the side lunge helps in toning the quadriceps, butt, hamstrings and abdomen by working out and stretching the muscles and tissues. Jumping jacks is a high impact cardio workout that helps in working the entire body at the same time. It is important to wear good sports shoes before doing jumping jacks because it is a high-impact exercise that can have an impact on the joints. Burpees are an incredible cardio exercise that helps in burning almost 100 calories in 10 minutes, but is extremely difficult and hated by gym goers. Stand straight with your legs a little less than hips width apart, lower your body to a squat position with your hands on the ground, move your feet back and come to the push up position.
The cross crawl is a simple cross-lateral exercise that helps in toning the abdomen and back muscles. Include these effective cardio exercises in your workout regime and burn calories more quickly by boosting your metabolism. You ned to follow the 1200 cal diet along with daily exercise for at least 3 months to lose 15 kgs. I would suggest you to consult your doctor and find an effective way to reduce water content in your body. You can try the GM diet twice every month for 2 months with gap of 12 days in between during which time you can follow the 1200 cal diet. Healthy Juice For 3 Days?Simply enter your email address to get INSTANT access to my FREE video presentation and learn how you can lose weight quickly with just 3 days of juicing.
The author is a fitness enthusiast with a passion to help people achieve productive living through a fit life. If you’re tight on time, or looking for a quick workout with minimal stuff, then these exercises are good for you.
Some of the other moves I remember from the class are holding the kettle bell and making motions like you’re shoveling snow (imagine it as a shovel).
With the size of market out there and the stiff competition among manufactures, it is easy to be fooled into thinking a food is healthy when it is really not!


Generally, exercises are very good as the benefits in it exceed just losing weight or building muscles. But if you are bored with walking and swimming and need a change, these are a great alternative. Do some warm up and cool down exercises with them, followed by 10 minutes of spot jogging or other form of cardios.
Noodles are a favorite among many but it is associated with a lot of oil and fat content too!
Tangerine essential oil is derived from citrus fruits and gets extracted through cold compression method.
Our unhealthy lifestyle with over-dependence on harmful processed and packed foods, and lack of physical activity is to blame. Daily cardio workout helps in increasing the heart rate and flow of blood through the arteries and veins, thus strengthening the heart muscles. Despite the hype about spot reduction, intense cardio workout is the best long term way of fighting the flab and staying in shape permanently. Intense cardiovascular workouts help in improving the muscle’s ability to absorb and utilize glucose from the blood stream.
It also helps in protecting and improving heart health and reduces the risk of cardiovascular diseases and heart attack. These inexpensive and creative cardio exercises can be done in your living room or bedroom and helps in toning the body by burning calories. It is undoubtedly one of the best cardio workouts (5 Best Cardio Workouts to Lose Weight) that can be practiced anywhere in the house or even when you are traveling.
It is a hassle-free exercise that can be squeezed into your busy schedule if you have a lack of time. It helps in toning the leg muscles such as hamstrings, quadriceps and calves and promotes the development of lean muscle mass which is also the best way of burning fat. Being a whole body workout, it helps tone the entire body and is a simple exercise to keep fit (12 Simple exercises to keep fit) and increase flexibility. Now, maintaining the balance of your right foot, lift the left leg and bend it behind you so that it doesn’t touch the ground and bring your left hand forward so that it touches the tip of the right toes. It is one of the best cardio workouts at home that not only improves balance and posture, but also helps in increasing flexibility.
Now, lower your body sideways to the right by bending your right knee but make sure that your right knee never crosses the right foot.
The movements of this exercise are very similar to the action of walking and therefore, it is included in warm-up and cardio workouts. Now, raise your arms and bring your right leg up by bending the knee and bring your left elbow down so that it meets the knee. She has done her masters in English and has done her graduation from Banaras Hindu University. Although there are some exercises that will aid your weight loss goals, this exercises are not self sufficient.
This is why you shouldn’t just take the manufacturer’s word for it; rather, look closely at the label to know how much sugar, fat, and calories you could be consuming by taking the product. In fact, many people are confused about the exact type of exercise they should be doing in order to burn fat.
However, if your primary goal is to lose weight, combine healthy food with cardio exercises and you will definitely be successful. Roll only to your shoulders and not on your neck.Be careful that you don’t lift your leg off the mat or you don’t fold your knees too.
Place your head over your hands making sure to lift the ribs away from the mat to keep the back and neck in alignment. It prevents sudden fluctuation in blood glucose level which is extremely harmful to diabetic patients.
It helps in shaping the muscles of the lower body, butt and legs so that you can achieve that enviable figure. Beginners might feel a bit breathless and therefore, it is best to continue it for 3 to 5 minutes at a stretch then slowly increase the time as the body adapts to the exercise.
30 Minutes of spot jogging can burn up to 270 calories, and it also helps keep cardiac problems at bay by improving heart health.


Begin with a light jog by hopping from one foot to another and give your body time to warm up, now gradually increase the intensity and rise up your knees as much as possible and keep your hands engaged by moving them with the rhythm of the jog. Now, instead of raising your body up slowly, jump up as high as you can, keeping your core engaged and return to a squat position.
Hold this posture for 10 seconds and return to the first position and do the same with the other foot. It makes the body more functional and improves mobility that is extremely essential for older adults. Push your body up and return to the starting position, bend your left knee and lower your body sideways to the left making sure that your left knee does no cross beyond the left foot. Now, jump in the air by spreading your legs out and raising your arms above your head and clap and land and jump again instantly. It helps in improving strength and increasing lean muscle mass and works a large number of muscles at a time, thus increasing calorie expenditure. Return to the starting position and bring up your left knee, then bring you right elbow down so that they touch. Unfortunately, tons of people make the mistake of concentrating only on exercises, thinking that is all they need to lose weight.
You may think you have burnt a lot of calories when you have burnt far less calories than you think. The abdominals are pulled way down into a deep scoop and a slow and smooth curl up and roll down is exerted. Keep your shoulders dropped and pull in your abdomens paying special attention to lifting the lower abs. This training must be included in the list of 5 minutes fat burning workouts that actually work. Beginners might feel out of breath, and it is best to jog for 3 to 5 minutes at a stretch, catch your breath and then continue.
It helps in toning the back muscles and abs so that you can get rid of a bulging tummy and get amazing flat abs.
Although it targets the abs, butt and legs, it is beneficial for toning the upper body as well.
The best thing about burpees is that, it continues to burn calories for several hours after you have completed your exercise regime. In addition, this exercise is also beneficial for improving brain functions and helps in boosting cognitive functions and concentration.
Cut out all oily, fried and junk foods from your diet and eat fresh fruits, vegetables, whole grains, low-fat dairy nad lean protein instead. These are cardio exercises; that is what you should be doing if you want to burn fat quickly. Remember that home exercises should be done with caution because risks of injury due to wrong postures are high. Simply use a pair of dumbbells or water bottles to do the chest lift on the floor or if you have a workout bench.
Repeat this exercise back to back for 15 to 20 jumps at a stretch, give it a break and again to the same 3 to 4 times with 20 jumps in each set.
It helps in strengthening and toning the leg muscles such as glutes, calves and deltoids, reduces belly fat and is the perfect exercise to lose arm fat. When you do this, not taking more calories than you burn through exercises, that is the only time you can expect to see any weight loss happening.
In addition, it helps in improving cardiovascular health by strengthening the heart muscles. Take your time, be patient and let your body adjust to the strenuous exercise, and you can increase the repetitions gradually.



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