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If you want to start burning fat today, check out HIIT (High Intensity Interval Training). With HIIT, you do shorter bursts of high intensity exercises with periods of “active rest” in between.
An easy way to get started with HIIT is to take some traditional exercises and give them a plyometric element. This video will show you how to do that with three basic bodyweight exercises: squats, stationary lunges, burpees.
Here’s a short example of what each look like:
1) Squats – add a slight jump when you come up from your squat to turn them into Pop-Squats.
2) Stationary Lunges – add a jump when you come up from your lunge and land ready to perform a lunge with your opposite leg to turn them into Jump Lunges.
3) Bupees – a burpee by itself is a great plyometric exercise that is simple to do and can be modified to include things like push-ups.
Work the three of these into a quick circuit, where you do something like this:
Jog in place – 40 seconds
Pop-Squats – 20 seconds
Jog in place – 40 Seconds
Jump Lunges -20 seconds
Jog in place – 40 seconds
Burpees – 20 seconds
Repeat this circuit 2-3 times, with a minute cool down jog after the last round for a workout that is only 7-10 minutes long, but will leave you sweating hard.
For another quick HIIT workout, check out our Five-MInute HIIT like a Pro Workout: https://youtu.be/wLIylKyPhRY
Need a quick cardio workout? Try this Four-Minute Cardio Workout for you Heart: https://youtu.be/0eARDNcRT_s
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Here are 10 foods that will help you burn belly fat which is the major concern these days, thanks to our sedentary lifestyle. Low calorie food like nuts, olive oil, tomatoes, apples etc make you feel full and helps those extra kilos stay at bay. These foods don’t make you feel hungry soon and give you a good amount of energy for the whole day.
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Another one for all the flat tummy fanatics! (Myself included)
These workout tips are not just necessary to score yourself the ultimate belly of envy but also promote good health and a form that’s so fit you could practically run a marathon and call that a warm-up! Not only the exercises and workouts but a healthy and balanced diet is also necessary for a healthy body.
Now that’s the stuff!
This list is all about what you should do and what you’re doing wrong, so give it a listen, and have your abs thank you later!
Love and Toned Tums,
Faarah D. (Nutrition and Wellness Editor, Glamrs)
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Glamrs is the first Indian makeup, beauty, style, fitness and lifestyle video platform for women. Tune in daily for the latest and trendy makeup tips, healthcare, fashion ideas, nail art, daily life hacks, interesting DIY videos and much more.
Our team of beauty, style, fitness and health experts brings you the best advice, tips, tricks and home remedies so you are always in-the-know, through quick videos that you can easily watch on your phone. Video Rating: / 5
Workout routines nowadays revolve around building muscle mass and burning fat which was not the case a few years ago.
However, now the priorities have changed and people want to go for plans and tips that can lead to muscle mass building along with fat loss.
Workouts can surely help in achieving this task but they just account for two hours or less of your everyday routine.
How and what you do during the workout and afterwards also has a huge impact on your weight loss and muscle building.
Here are few tips that can lend a helping hand in getting that desirable muscle mass and losing that undesirable body fat at the same time.
1. Increase that protein intake
A diet with many essential nutrients is imperative for getting that muscle mass.
However, proteins hold the most important place in these nutrients. Proteins give amino acids that can contribute effectively to the muscle formation process.
Moreover, protein also lends a helping hand in regenerating the muscle microfibers that are broken due to various reasons.
2. Take Adequate Sleep
Though it may not sound logical but getting that adequate sleep is really necessary for rejuvenating your body.
Poor sleeping hours can interfere negatively with the process of regeneration of microfibers.
3. Try To Eat After Every 3 Hours
When you eat small meals after an interval of 3 hours, it helps in regulating blood sugar, promoting of muscle mass, and eliminating the habit of overeating.
This eventually leads to fat loss as well.
4. Try Water Activities
Athletes who are involved in major water activities tend to have chiseled and perfect bodies.
Water sports basically involve high-intensity workouts.
Thus, if you can learn swimming, surfing, or any other water sport, you can surely burn that excess fat while gaining that muscle mass.
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The first thing is fruits that are rich in vitamin C, like lemon, oranges, guava, grapes, tangerines and lime. They all have properties of fat burning character, the vitamin C dilutes the fat, making it less portent helping it to be released from the body faster.
Other foods include chilies, bell peppers, cabbages, broccoli, Soya beans, apples and blue berries. The pectin that are present in apples restrict the cells to absorb fat, it also encourages water absorption from the food causing the release of fat deposits.
Whole grains: Your body burns twice as many calories breaking down whole foods than processed foods (especially those rich in fiber such as oatmeal and brown rice).
Lean meats: Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).
Foods rich in fiber: Fiber plays an important role in fighting obesity. Most Americans consume only 12 grams of fiber a day. However, it is recommended to consume 20-35 grams of fiber per day.
Foods that are rich in fiber include:
– Bananas, beans, potatoes, dried figs, spinach…
Garlic- is yet another very effective fat burning food, it contains allicin that help reduce cholesterol as fats
Now how these foods can help you lose weight?
1-Foods that are high in protein take longer to digest and can significantly boost your metabolism resulting in higher caloric burn.
2-Foods that are high in fiber like Whole grain cereal can help you feel full sooner and for longer. Fiber also helps move fat through our digestive system faster so that less of it is absorbed into the body.
3-Foods like milk that are high in complex carbohydrates can boost your metabolism by helping your insulin levels stay low after a meal. Low insulin levels are desirable while high insulin levels are the signal to your body to hang on to fat.
4-Foods like green tea that are high in chemical complex EGCG causes the brain and nervous system to run faster which helps you burn more calories.
5-Foods that contains Omega-3 fatty acids like salmon and tuna can alter the levels of a hormone in your body called leptin, Lower leptin levels are associated with a higher caloric burn.
There are many other foods that burn fat or have similar properties to those mentioned, but the key secret would be to use theme wisely with a proper diet as well as exercises to bring out the best result of weight loss.
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If your battle with the bulge has become a lost cause, these tips will help you turn the tide and finally win the war on flab.
Step 1: Eat more frequently
Eat smaller meals more frequently to keep your metabolism humming and your blood sugar from dropping too low.
Step 2: Cut out processed foods
Cut out processed foods high in fat and sugar and low in nutritional value, such as snack foods, soda, and fast food.
Step 3: Switch to lean meats
Switch to lean meats like chicken, turkey, and especially fish. The omega-3 fatty acids in fish encourage your body to use fat as fuel.
Tip
Omega-3 fatty acids are also mood elevators and have been known to improve cardiovascular function and lower your risk of heart disease.
Step 4: Drink more water
Drink more water to stay hydrated during your workouts. Water also keeps your body lubricated like oil in an engine.
Step 5: Get moving
Emphasize cardio workouts with exercises like bike riding and walking to burn excess calories.
Tip
Join a gym or see a personal trainer to stay motivated.
Step 6: Focus on interval training
Focus on interval training that combines near maximum exertion with a moderate rest period for shorter, more intense workouts.
Step 7: Combine strength training and cardio
Combine strength training with cardio workouts to significantly increase your fat burning potential and get the body you’ve always wanted.
Did You Know?
According to the Centers for Disease Control, 70 percent of students do not attend daily physical activity classes during a school week. Video Rating: / 5
Learn 5 intermittent fasting weight loss tricks to burn fat faster. These tips will help those of you looking to lose weight fast. If you are on the ketogenic diet some of these tips will benefit you as well
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Timestamps:
#1 Stick to foods that won’t spike your blood sugar/insulin level – 0:34
#2 Keto fasting – 3:01
#3 Extend the length of your fast – 4:39
#4 Performing fasted workouts – 5:30
#5 Lifting heavy weights – 7:41
You really shouldn’t start an intermittent fasting plan……… Well…. at least not until you watch this video because today I’m giving away the top 5 ways that will allow you to burn fat faster while fasting. If you’ve already tried intermittent fasting and you did it correctly you’ve probably already noticed some great results. You probably lost some body fat, maybe lost a few pounds off the scale, and you’ve become more productive in the process…. which is all great. But I know if you could double or triple your results without spending more time in the gym or in the kitchen you would be more than happy to learn how. Am I right? ….I think i’m right. So let’s get started with the very first trick… When you break your fast, during your feeding window you want to stick to foods that don’t spike your blood sugar, and more importantly don’t spike your insulin levels. And those two things aren’t always the same. As many of you already know one of the major benefits of fasting is that it’ll allow you lower your insulin levels. Insulin is a fat storage hormone that serves as a bridge between your cells and the nutrients coming into your body. Your body will also stop burning fat when insulin levels are elevated. When we fast we are not just looking to lower calories by not eating, even though fasting will definitely do this the main goal of fasting for fat loss is to decrease insulin levels. And there really is no better solution for doing just that, when you simply don’t eat your bodies insulin levels are naturally at their lowest. However, what most people don’t realize is that even if you fast perfectly, once you break your fast you can spike your blood sugar and insulin levels high enough to cause your body to actually store fat rather than burn it. So if you want to burn fat at the fastest rate the goal has to be to keep your insulin levels low even after breaking your fast. We can do that by understanding some basic principles and then making a decision on what to eat during your feeding window around those key concepts. First let’s get the obvious out of the way…. sweets, processed foods, and junk food will spike your insulin levels the highest while providing the lowest amount of nutrients. So if you want to burn fat faster after breaking your fast stick only to real wholesome single ingredient foods. Most of these foods you’ll find by sticking to the outside aisles of your local grocery store or supermarket while avoiding the inner aisles. Next you have to know that carbohydrates have the biggest impact on your insulin levels, certain types of dairy have equally as big of an impact, other sources of protein have a moderate impact, and fat has the smallest impact. By not overindulging in carbohydrates and dairy after breaking your fast you’ll already be miles ahead of most people. Since fasting is supposed to be a flexible dieting structure, I don’t want you to restrict your carbs or dairy to nothing. In fact by doing that it’ll probably make you want to have them even more. Instead I want you to break your fast with a large serving of vegetables in order to fill your stomach up and take the edge off your hunger. Then move on to your protein & fat sources, and then if you’re still hungry you can move on to some low glycemic carbohydrates & dairy. This will allow you to limit your insulin spikes during your feeding window without actually thinking about it & without restrictions. Let’s move on to the second way to burn fat faster that goes hand in hand with the first tip we just went over. I’m talking about keto fasting. Keto fasting is a combination of the ketogenic diet & fasting. This will make your diet a little less flexible because you will have to adhere to a certrain macronutrient split, but it’s an incredibly effective way to speed up the amount of fat lost from fasting. Here you would start by setting up a regular intermittent fasting & feeding window. An common example would be to break your fast at 1 o clock & then switch back to fasting at 9 o clock. But during that 8 hour feeding window, with this method you’ll actually want to keep your carbohydrate consumption
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♡ GET YOUR 30 DAY MEAL PLAN HERE:
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Its Day 1 of the challenge!!
I am so excited to be starting day 1 and kicking off the day with this burn lower belly fat workout. Its just 7 minutes, and you will be sweating afterwards.
During this routine, we are doing cardio mixed with toning exercises. All the exercises focus on burning lower belly fat so you will be targetting that area today.
Make sure to push yourself during the 45 seconds so you get the most out of this!
Let’s get it guys!
Holly xx
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In this video men’s style, grooming and fitness expert, aaron marino, shares with you his best fat burning tip to lose body fat, belly fat and lose weight with this simple lifestyle modification. Losing body fat is easy to do if you know how to use fatty acids as the energy source to keep you moving. Cardio on an empty stomach first thing in the morning is the best way to lose body fat.
Good things happen when you have a low body fat percentage: you look better, you feel better, and you’re healthier. But there’s information overload about how to reduce body fat. Alpha is stepping in and throwing his fitness hat in the ring. He’s offering his advice as he’s been around the fitness and weight loss block a time or two. He’s been an owner fitness centers and a nutrition store.
The number one way to reduce your body fat the fastest, easiest, and safest is doing cardio 1st thing in the morning on an empty stomach. Doing it for 30-minutes first thing in the morning is the same as an hour-and-half later in the day. The body dips into your fat stores as the energy to keep going. You have to do the cardio in your target zone:
220 – your age = number
That number is multiplied by .6 as well as by .75
Those two numbers are your lower and upper range. You will be using nothing but fatty acids to keep going in that zone. You don’t have to go the gym. You can walk around the neighborhood or jog in place. Simply get your heart rate in that zone.
There’s so much information out there that is rogue science. Alpha also discusses ‘muscle memory’. He reiterates that muscle doesn’t disappear from missing meals. Muscle is not a ‘precious snowflake. Try this method for two weeks with consecutive sessions. You will see the results.
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Start your New Year’s Resolutions with my 28 Day Flat Tummy Challenge! 6 episodes this month including a full body workout, a morning hiit cardio, flat stomach abs workout, lower abs workout, and arms and back workout and a cooldown and stretch routine.
Get that abs and flat tummy in the new year!
☆28 Day Flat Tummy Challenge☆
Full schedule: https://www.chloeting.com/program
Episode 1 – Full Body Fat Blast – https://youtu.be/CGmr02bfHUo
Episode 2 – Flat Tummy Abs Workout – https://youtu.be/rPPu5RqB_TU
Cooldown & Stretches – https://youtu.be/tXWh-dowiLg
Meal Prep – https://youtu.be/QouWgKhbYrc
Episode 3 – Morning 10 Mins Fat Burn – https://youtu.be/xyR8McQnGuw
Episode 4 – Lower Abs Workout – https://youtu.be/ZveSMkUr0l0
Episode 5 – Get Rid of Bra Buldge + Arms Workout – https://youtu.be/Mh_3ddy9zbY
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IMPORTANT DISCLAIMER: Please note that all of my videos are titled according to SEO best practices for content discoverability. Unfortunately this may mean that video titles are subjective and shouldn’t be seen as absolute truth. As an example, targeting fat reduction is not scientifically proven but a video title might suggest otherwise. When following any of my videos, please take precaution to exercise in a safe environment, and I highly suggest seeing a health and fitness professional to give you advice on your exercise form and dietary needs. Every person is unique and there is no one size fits all solution to health or fitness. I am not a medical professional and your health and safety is the utmost importance. Video Rating: / 5
