Fat Burning Workouts at Home

It is natural that 30 minutes a day of moderate-intensity physical activity improves health and cardio fitness. But you don’t get time to do these things in your busy schedules. So you don't have to do all 30 minutes in one stretch. In fact, you can do 20 or just 10 minutes a day to reap some of the benefits, from losing weight to toning to reducing stress and clearing your mind. The right combination of cardio training and strength-building exercises is the key to burning fat and turning it into muscle.

Normal workouts are the great way to get started, but if you are serious about getting shape, a training program will get you the best results.

Total body workouts at home:

1. By doing this total body workout you will get toned arms, jeans that fit better in four weeks. For this workout you just need a pair of 5 to 8 pounds weights.
2. For 1 Minute, stand while holding weights vertically in your hands, arms stretched out. Now pretend you're sitting down on a chair, hold for three counts, and then get back up, bringing the weights toward your chest. Repeat this.
3. For 1 minute, holding the weights, get in a semi squat position, spine at 45 degrees, back flat, arms hanging straight down, perpendicular to the floor. Now bend your elbows (so they're pointing up at the ceiling) and lift weights toward your chest; hold. Slowly lower weights to original position. Repeat. 
4. For 3 minutes, take your hand weights, arms by your side. Step right foot forward into a lunge; hold as you slowly bring up your weights in a bicep curl; return to original position. Now, while pivoting, step to the left (still with your right foot); hold return. Continue for two more rotations until you're back to where you started. Now repeat entire revolution with the left foot forward. 
5. For 1 minute, do push-ups on the floor or against the wall. 
6. For 3 minutes, drop to the floor for a core hold: With forearms and toes on floor, keep spine straight and abs held in. Hold for one minute. Then release and stretch back into a yoga child's pose: Sit back on your shins and reach your arms to the floor in front of you. Repeat core hold.

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Steps to lose a pound per week

Losing a pound per week is possible if you plan to stick to your diet and exercise plan. You have to burn or cut out 3500 calories from your diet each week in order to lose one pound. There are many effective ways of losing weight. But, most of us want to lose weight fast without taking much pain. Here are a few easy ways to lose a pound per week.

Morning diet:

A healthy, nutritious breakfast is the most important meal of the day. If you avoid breakfast, you are more likely to overeat later in the day. Go out for jogging in the morning or take up some easy exercises like jumping the rope or picking up light weights in the house itself for proper weight loss. Here is a checklist that you need to hit upon for the purpose.

Cucumber - It is very low in calories and ideal for a morning breakfast. Have a few slices of cucumber as they are extremely low in calories and at the same time very filling too.

Watermelon- It is yet again another healthy and tasty food for weight loss. Have a glass of watermelon juice everyday to cut short your calorie intake. Fruits as such are also a rich source of necessary vitamins and minerals for your body.

Oats- You may also have a bowlful of oats to lose weight within a week. Oats is full of fibre and it provides you with enough starch in the body so that your bowel movement remains clear.

Afternoon diet:

Eat your meals in smaller plates. Eat slowly and stop eating when you no longer feel hungry.

Main dish - In the afternoon it is better that you have starchy food like roti or bread to shed a pound within a week. Starchy foods help you to maintain a good metabolic system, thus helping you to burn enough calories.

Side dishes - Have all kinds of green leafy vegetables and some protein food like an egg for supplementing all the nutrient requirements of your body. This is so because maintaining your daily body requirements is as important as losing weight.

Night diet:

You might have some rice or bread as per your choices in the dinner menu. But it is advisable that you cut on your carbohydrate and fat intake. 

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