A Dozen Stretches You Can Do At Home To Burn Fat Easily!

If you’re like me you want to make burning fat as easy as possible, right?

And that will often mean doing your easy workouts right at home.

Losing weight doesn’t mean you have to work on endless cardio workouts, but you should be doing something else that many people forget – simple, flexibility exercises that will kill several birds with one stone.

Such as –

  • improving blood circulation (great for overall wellness)
  • Improving metabolism (they help balance out the digestive system)
  • Building muscle tone (each exercise helps a different muscle group)
  • Reduce stress (which helps burning fat, unlike a stressed body)

Plus good stetching exercises will set you up better for more rigorous exercise should you wish to progress to those – and it will simply have you losing weight too.

Some of the best I have found, all of which can be done easily at home, are from Bright Side, which put together exercises that offer some great benefits.

I really like these for the multiple benefits, the ease with which they can be done and the fact that they make you feel great, rather like Yoga (done correctly).

So let’s take as look at the home-built exercise regime you can use today.

The Fat Decimator System

1. The Cobra

This stretching exercise targets your shoulders, back, chest, abs, hips, and obliques.

How to perform:

1. Stretch your arms at your sides and lie down on your mat, feet together;

2. Lift your upper body upwards;

3. Lean your head back;

4. Hold this position for 20-30 seconds.

2. Seated Twist

This stretching exercise targets the following areas: your back, abs, and obliques.

How to perform:

1. Sit down on the floor, with one leg stretched in front of you, the other one bent at the knee and crossed over the other.

2. Twist your body towards the bent knee;

3. Keep twisting your body and hold the pose for 20-30 seconds.

3. The Warrior

This exercise targets the following areas: your hips, back, and abs.

How to perform:

1. From a standing position make a big step with your left foot towards the back of your mat. Rotate your left foot 45 degrees towards the center of the mat;

2. Bend your right foot 90 degrees, so that your knee is exactly above your ankle. Keep your back leg straight;

3. Reach your arms towards the ceiling;

4. Hold this pose for 25-30 seconds and then switch legs and repeat.
The Fat Decimator System

4. The Bridge

This pose is effective in targeting the following areas: hips, glutes, legs, and abs.

How to perform:

1. Lie on your back, with your arms stretched at your sides, knees bent 90 degrees;

2. Slowly lift your body upwards;

3. Press your shoulders/upper back to the floor;

4. Hold this pose for 10-15 seconds.

5. Side Lunge

This exercise targets hip flexors, quads, and hamstrings.

How to perform:

1. Lunge your right leg to the side, until the knee is bent 90 degrees;

2. Your left leg is extended towards the left side, your left foot is on the floor;

3. Lean your upper body slightly forward;

4. Hold this pose for 25-30 seconds and then switch sides.

Read My “No Think Diet Review”  – Is It A No-Brainer or Not?

6. Inner Thigh Stretch

This stretch targets inner thighs and groin muscles.

How to perform:

1. Sit on the floor with your back straight;

2. Bring the soles of your feet together, drop your knees out to the sides;

3. Using your forearms slightly press your knees towards the floor, feeling a gentle stretch;

4. Hold the pose for 25-30 seconds.

7. Knee Squeezes

This stretching targets your upper, middle, and lower back muscles.

How to perform:

1. Lie on your back, then bend both knees and hold them with your arms;

2. Bring the knees towards your chest until you feel a gentle stretch;

3. Hold this pose for 25-30 seconds.

8. Tricep Stretch

This stretching exercise targets your back, shoulders, triceps, and even your abs.

How to perform:

1. Stand tall, with your feet apart, stretch your arms upwards;

2. Bend your right elbow and hold the elbow with your right hand;

3. Gently pull the elbow towards your head;

4. Hold this position for 15-20 seconds, then switch arms.

9. Sitting Side Bend

This stretching exercise targets the following areas: your obliques, your back, your abs, and your shoulders.

How to perform:

1. Sit on the floor with your legs crossed, or you may sit on a chair if it’s more comfortable for you;

2. Lift your left arm straight up above your head, lean it to the left;

3. Feel a gentle stretch in your left side;

4. Hold this position for 10-15 seconds, then switch sides

10. The Bow

This pose targets your abs, your back, and your hips.

How to perform:

1. Lie on your stomach, stretch your arms back and up;

2. Bend your knees and hold your ankles with your hands;

3. Keep the tops of your shoulders away from your ears;

4. Hold this pose for 20-30 seconds.

11. Downward Facing Dog

This pose targets your legs, hips, back, shoulders, and arms.

How to perform:

1. Start on your hands and knees;

2. As you exhale, straighten your arms and knees;

3. Press your heels towards the floor and your head towards your feet;

4. Stay in this pose for 15-20 seconds.

12. The Triangle

This pose targets the following areas: your legs, obliques, hips, shoulders, and chest.

How to perform:

1. Start standing on your mat, spread your feet wide apart (about 4 feet distance between them);

2. Turn your left foot 45 degrees and your right foot 90 degrees;

3. Hold your arms parallel to the floor and start stretching to the left, as if you were trying to reach something;

4. Exhale and bend your body to the left, so that your left hand could touch your ankle or a block if it’s more comfortable;

5. Stretch your right arm towards the sky, keep looking up.

6. Hold this position for 30-35 seconds.

So there they are.  They don’t require any special gear or equipment.

Think about incorporating them into your daily routine and let me know what you think – comment below – please.

 

How to Burn Fat by Walking . . And Achieve Other Health Benefits

 

I don’t know about you but walking is hands down one of my favorite forms of exercise.

First I can take my children with me if necessary. Second, I can make myself feel somuch better both phyically and mentally.

And Third, it is a superb way to achieve optimum health.

Walking about 45 minutes mobilizes the body to dip into fat reserves and burn stored fat.

How To Enter the Fat Burning Zone

The fat-burning zone for walkers is achieved when you achieve a heart rate of around 60 – 70 per cent of your maximum heart rate.

is reached when you exercise at an intensity where your heart rate is 60 to 70 percent of your maximum heart rate.

In this zone of exercise intensity, 85 percent of your calories burned are fats, 5 percent are proteins and 10 percent are carbohydrates.

The Optimum Walking Pace

A recent study showed that there is actually an optimum time to walk, which is around 100 steps per minute. That is a brisk but not particularly frenetic pace.

A recent study which was published in June in a special issue of the British Journal of Sports Medicine  looked at walking to decide if there was a good way to assess what is “brisk walking” that can deliver major fat loss and health benefits.

The researchers began by looking for recent, top quality studies that looked and the factors that assessed the appropriate number of steps including assessing heart rate, respiration issues and so forth.

The studies they assessed showed that brisk walking involved a pace of about 2.7 miles per hour. Or put more simply, it required about 100 steps per minute.

You don’t need any special technology to assess that, just count how many steps you take in 10 seconds and multiply by six.

Or count how many steps you take in six seconds and multiply by 10.

The fact is this pace will not feel particularly strenuous.  It’s perfectly achievable and will help deliver some huge health benefits.

(Vigorous walking would be around 130 steps per minute).

The current US federal exercise guidelines suggest 30 minutes of brisk walking most days, which would translate into 3,000 steps taken at the 100-steps-per-minute pace.

If you are ambitious, you also could ramp up the pace so that your walking becomes vigorous but frankly you do not need to.

So get out there!  Start walking to burn fat and achieve a feeling of wellness and health.  You can’t beat it.

>> See My ‘No Think’ Fat Loss Diet Review Here

 

Why I LOOVE Smoothies . . And Why You Should Too

 

I don’t know about you, but I love smoothies.  They’re succulent and filling and weight-reducing – if prepared properly.

I’ve included below seven of the ingredients that will give you some real weight losing health, but one quick question . .

Why are smoothies good for you?

The first point is that you control what you put into a smoothie.

Besides the basics that go into smoothies, you can include powerhouse ingredients to really boost the nutritional value of your smoothie without adding extra calories.

You can also include elements that enhance your weight loss by boosting your metabolic rate, giving you more energy, and filling you up for hours.

They really are a one-stop-weight loss shop.

What I would say is to avoid some ingredients – including dairy, (no, you’re not making a milk shake), canned fruit or veges, fruit juice and some protein powders.

Check the image below for some details from Healthdigezt.com on useful health benefits from key ingredients.

I’m going to give you some great ingredients again soon – so keep tuned.