High fat burning exercises you can complete at home

Choosing to lose weight to maintain a healthy lifestyle and improve long term health doesn’t have to mean joining a gym and spending hours working away on machines. Sometimes choosing to maintain health and fitness can be easier fitted in when the workout venue is your very own home. Whatever exercise you choose the best way to achieve burning more fat is to incorporate aerobic (also known as cardio) exercises into your daily exercise routines. Aerobic exercise raises the heart rate, it is physical and allows the blood to pump oxygen around the body faster and increases breathing, improving overall fitness and health. Aerobic exercise also allows the body to continue burning fat for longer periods after exercise.

So what are the best exercises to burn fat when working out from home?

There are many exercises to choose from when it comes to working out at home and to achieve the best balance in your workouts it is best to mix up different exercises to allow your body to work in a variety of ways. Below you will find a few ideas to get you started…

(Remember to check with a health professional before starting any new exercise and remember to adapt exercises and amounts to suit you as an individual).

Jumping Jacks

The classic old school jumping jack also known as a star jump is a great way to increase your heart rate. They work the whole body including legs and arms and while they get your heart rate up they will also help to shape and tone the legs and glutes. Try bursts of 50 in 5 sets to really get the heart pumping.

Bear crawls

Yes, you are going to pretend to crawl like a bear to burn fat. Place your hands on the floor and using your feet and hands in an alternate walking motion crawl forward. Once you have a got a good rhythm you can speed it up to really increase the heart rate. Mix it up and move backwards as well as forwards to work the different muscle groups. Aim for bursts of crawling with short rest periods in between to really work the whole body.

Mountain Climbers

Increase the heart rate quickly and provide an intense attack on all muscle groups including the arms, legs and core. Place your hands on the floor and then place one leg forward and one leg back (think of a sprinter about to start a race position) alternate the legs by jumping them forward and back. You will soon have your heart pumping and your legs burning with this clever all-round fat burning exercise, try 5 sets of 20-30 reps.

Burpees

The exercise dreaded by many but actually one of the very best exercises for an all-round body workout that very quickly increases heart rate and fat burning. Start standing and crouch down placing your hands on the floor, jump the feet backwards so the body represents the start of a press-up position, jump the feet back into your hands and then jump up taking your arms above your head add a jump and crouch down and repeat. Aim for 5 sets of 10 reps with a very short rest period between, once comfortable the sets and reps can be increased by building it up gradually.

Remember this is just a starting point so the sets and repetitions of each exercise can be adapted to suit you as an individual and your fitness level. Other high fat burning exercises you could incorporate in are jumping squats, plank variations, crunches and lunges. Online you can find lots of videos and tips to help you perfect the positions of each exercise.

Have fun and remember exercise is individual so only complete what is right for you.

 

 

Increase the body’s fat burning rate with HIIT workouts

Living a healthy lifestyle is one of the best ways to enhance living a longer, healthier life. With so many pressures on us daily to look good, feel great and be successful it can often be overwhelming to achieve the end of results of maintaining a healthy lifestyle.

The health of your mind and body should always be the main focus when choosing to exercise rather than aiming to achieve the look of another body or chosen ideal. Being yourself and focusing on what is right for you as an individual is the best way to achieve a healthy mind and body for long term health benefits.

Whether you are aiming to lose fat for your health or maintain a healthy body weight for you – choosing to eat a balanced diet full of nutritional goodness and incorporating exercise into daily life is the best way to achieve this.

Maybe you are aiming to lose body fat to improve the health of your vital organs? Or maybe you have an operation or fertility treatment about to start? Whatever your reasons improving the body’s ability to burn fat can be done by incorporating HIIT exercises into your workouts.

What is HIIT? HIIT stands for High Intensity Interval Training and is a form of exercise that is great for burning fat if you are prepared to give 100% effort during short 20-30 minute workouts 3 times a week. Intense exercise periods are followed by short recovery periods that keep the heart rate up and allows the body to burn more fat that also continues after rest.

HIIT exercises get your heart pumping and target the whole body in regards to health, fitness, and strength. The options are endless when it comes to how you exercise and whether you choose to work in the gym or at home, the results with HIIT exercises will be clear to see (if balanced with a healthy lifestyle). With so many variations of exercises, it is easy to adapt them to suit individual requirements or cater for individual health/ medical conditions.

Working out using HIIT is a great way to incorporate exercise into your day as the workouts are intense but short, great if you have a busy lifestyle. Not only are the workouts easy to achieve the health benefits go far beyond increasing fat burn. HIIT can also help to lower blood sugar levels, build muscle strength, tighten muscles and increase fitness levels, not bad for a 20-30 minute exercise blast.

One of the most important aspects of HIIT is that when you work out you give 100% but then you also allow your body time to recover. It is recommended that HIIT exercise should be completed 3 times a week with at least 1 rest day in between each session to allow the body to fully recover. This doesn’t mean you can’t exercise in between but choose something gentle on the body such as swimming, cycling or walking.

Exercise should be enjoyable and not damaging to the body. Always check with a health professional before starting anything new.

The HIIT and healthy way to work out and burn fat so give it a go!

 

Enhance the body’s ability to burn fat by adding in a little more exercise to your day without even realising

Keep moving, we hear it all the time in the news and media most days but it is true. The only way to stay healthy is to eat a balanced diet and keep the body moving through daily exercise. If you are on a mission to burn fat to increase the overall health of your body and mind then moving is a really important part of the process.

Each and every day we have to move our bodies to complete our daily tasks but did you know you could increase the fat-burning potential of your body without even realising? By taking up some of the ideas on the list below you can increase your heart rate and get your body working that little bit more even before you even attempt an exercise workout or visited the gym. Best of all you won’t even realise you are working out.

Walking

One of healthiest life changes you can make and help your body to burn more fat is to give up driving where possible. If you have the school run, walking the kids to school then heading on foot to work might mean leaving the house a little earlier but it really will increase the health of you and your family. When you can aim to power walk or even mix in a gentle jog to up the fat burn.

Add in a little more fat burning by offering to take the dog out for its morning exercise or after dinner energy release.

Cycling

Another great way to commute by ditching the car and getting the body moving whether it be to school, work or the gym.

Take the stairs

Instead of taking the lift to the department store top floor or work office find the stairs and get active. Set a challenge to take on the stairs as quickly as you can or step two at a time to get the legs and glutes working a little harder. Remember to consider your footwear and if you are carrying anything before setting your challenge as falling down them won’t be the greatest exercise routine.

Clean the house

When you add in all the tasks involved in tidying up the house or giving it a good clean it really does add up to be quite the workout. Stretching, reaching, lifting and climbing up and down stairs all make up the elements of exercises that could be part of gym workout so put on some motivational music and get cleaning.

Don’t forget the gardening too! A little green gym will do wonders for the mind as well as increasing exercise.

Dance with Kids

Exercising with the family is a great way to have fun, spend time together and work on that healthy body and mind all in one go. Learn some new routines or have a dance-off, either way, it doesn’t matter how good or bad you are its all about keeping moving.

Computer games

Love them or loathe them they can actually be a great way to increase the daily movement of your body and spend time together as a family. Select the active games that involve competing against one another or work as a team to stay healthy.

Have fun at the park

When you head to the park with family increase the health benefits by joining in the game of football, running races or set a challenge on the playground, for example, the monkey bars, It is all about joining in so be prepared to test your strength and endurance.

Whether you are at home with the family, heading to work or out alone with the dog keeping the body moving and exercising really is so easy and you won’t even realise you’re increasing the fat burn as you go.

 

 

 

 

 

Exercises to improve muscle growth in your biceps and triceps

There are so many different reasons people choose to exercise, many people choose to partake in exercise to maintain weight or lose weight for health, some choose to focus on general health and fitness and some individuals choose to focus on workouts that will sculpt and shape the body in impressive ways. This takes dedication that is not just about exercises to shape muscles but also it involves following a diet rich in protein and a commitment to time spent working on specific areas of the body.

Deciding to dedicate time to building muscles and shaping them requires you to focus on fuelling your body the right ingredients to support muscle development and growth and preparation before workouts to ensure your body is well prepared to avoid injury and rips and tears in the muscles.

Improving muscle growth requires lots of weight training alongside bursts of cardio to help burn fat. This will help you to stay healthy and add definition to the sculptured muscles. You want to be focusing on working out at least four days a week and then use the remaining days for rest and cardio. Rest days are just as important as workout days as the body uses this time to repair and grow muscle fibres.

Below you will find a few ideas to inspire your biceps and triceps workouts when you hit the weights but remember the first thing you should do is warm up the body in preparation for work so head to the exercise bike, treadmill or rower before completing a full-body stretch. This will help to prevent injury and torn muscles that would stop your body working at its full potential.

Biceps

Focus on different types of weights such as dumbbells, barbell and EZ bar, each time you workout remember to vary the grip on each exercise as this will work different parts of the single muscle. However, don’t be tempted to overload the weight as starting with too much weight will just cause damage and poor technique. Results will happen with time and dedication not immediately.

Use chin-ups and pull-ups to shape and sculpt the bicep, choosing to vary the grip will also help the muscle to work in different ways and some gyms even provide machines to help support the development of this exercise. To enhance strength in the bicep use cable pulls to isolate muscles and really work specific areas.

Triceps

A great way to work the triceps and an exercise that can be done anywhere is the press up. To really focus on the triceps muscles place your hand close together rather than in the classic press-up position.

Working from the bench use a variety of weights including dumbbells and bars to complete exercises that work the weight with overhead presses. Another great way to work the triceps muscles are exercises that work by straightening the arms against resistance.

However you choose to work the key to muscle growth lies in varying the workouts so your body is continuously challenged, eating a protein-rich diet and stretching and resting muscles after workouts to prevent injury, and most importantly dedicating time and patience to the development process.

 

Boost your mood by increasing testosterone through exercise

Feeling low in mood is common for many people from time to time and it is often something that will pass for many while for some it can be a sign of much more serious illness such as depression, but did you know that low mood is also a common symptom of low testosterone? Having low testosterone can affect individuals in many ways and using exercise can help to improve testosterone levels enhancing mood and improving other symptoms such as low self-confidence, disturbed sleep and poor concentration.

Sometimes it is great to head to the gym, plug in your headphones and workout out in a personal space that is dedicated to your exercises and your own headspace but actually, sometimes this can have a negative impact on your experiences. Choosing to mix up your workouts with a mixture of individual ones and workouts where exercise is shared amongst others could actually have a positive impact on your mood and testosterone levels and general health overall.

Team sports, for example, are a great way to get the heart pumping and tick the exercise box all while being in the company of others. Sharing skills, exercise techniques, competitive spirit and sharing in success are all great ways to boost your mood.

Football is a great game to start with as it can be getting friends together to play 5-a-side football or you could join a club and take up the regular commitments of training with a team and playing games each week. Rugby, running and cycling clubs are all great ways to enjoy shared exercises and many offer a range of levels. Don’t forget many team sports also involve the added bonus of a refreshing drink after the game to unwind and relax, another great way to seize the hormones called endorphins that are released through exercise and enhance mood.

For some, team sports might not be their first choice so how about heading to the gym with a friend or partner? Set yourself challenges and inspire each other to push yourselves further. Work as a team on interval training or head to the squash court for a workout with a difference.

Boot camps, exercise classes and cross fit are all great ways to mix up the training week and also they are the perfect opportunity to meet new people. Being inspired by others really helps motivation and when your mood is low motivation can dip. Knowing you will see someone you spoke to the week before or get to know someone new can really help motivate your attendance.

Don’t be afraid of trying something new if it is really not right for you that’s fine at least you tried, the important thing is you keep going. Another very important part of enhancing your testosterone through exercise is to allow yourself time for rest and recovery after workouts or training sessions. Like the social aspect of team sports? Why not ask a friend or your partner if they would like to go for a gentle walk after exercise and grab a bite to eat or head for a coffee, after all, your body has just worked very hard.