10 Minute Tone-Up Workouts To Burn Fat Fast

Here is 10 minute tone-up workouts that help to boost your metabolism and burn more fat.

Start with warming up with 2 minutes of jogging on the spot and leg swings.
Do each exercise for 45 seconds followed by 15 seconds' rest, then repeat the circuit.

1. The reverse lunge -45 seconds
Works: upper back, core, glutes, legs and calves

• Start with your hands on your hips, back straight and your legs together (A).
• Step back with your left leg, taking a large step so your front leg is at a 90 degree angle.
• Hold at the bottom of the lunge for one second (B), and then step your back leg back in. 
• Repeat on your right leg, making sure both knees hit a 90 degree angle and your front knee doesn't go over your toe.

2. The single leg glute bridge - 45 seconds
Works: core, lower back, glutes and hamstrings

• Start by lying on your back, with your knees bent and your arms by your sides, palm facing down.
• Squeeze your bottom and raise your hips, so your body is in a bridge position.
• Hold for a second, then raise your right leg (A), keeping your thighs in line. Hold this position for 5 seconds before lowering it.
• Repeat on your left leg (B).

3. The deadlift into bicep curl - 45 seconds
Works: hamstrings, glutes, lower back, abs, biceps and forearms

• Hold a dumbbell in each hand with your palms facing your legs (A). Hinge forward from the waist with a slight bend in your legs so your arms are hanging down towards the ground (B).
• Lower until you feel a good strecth innyour hamstrings and glutes, then slowly return to standing. Pull your arms up and bent your elbows to perform a bicep curl, taking your hands to your shoulders.

4. The rotating plank - Repaeats 5 each arm
Works: back, obliques, abs and core

• Hold a light dumbbell in each hand and hold yourself in a plank position while gripping your weights (A).
• keeping your body in a straight form head to heels and your abs tight (no sagging), twist your body to one side and raise your upper arm straight up in the air(B).
• hold this position for one second and lower, then repeat on the other side.

Tips:
Don't forget to cool down with a strecth to stop your muscles aching the next day


There you have it, 10 minute tone-up workouts to burn fat fast.
Try it at home.

30 Mins Daily Exercises to Lose Weight Fast

Longer exercises period is better to lose weight fast. True of false?

Let's see what other people believe.

30 mins daily workouts better than one hour to lose weight
 

A Danish study has found that people who exercise for just 30 minutes a day lose more weight than those who work out for an hour every day.

Researchers believe that the shorter workout stints left subjects with more energy and motivation to live healthier lifestyles, while those who hit the gym for an hour were more likely to feel burned out, the New York daily News reported.

Study author Dr. Astrid Jesperson of the University of Copenhagen, said that the subjects in the test group that exercised the least, talked about increased energy levels and a higher motivation for exercising and pursuing a healthy everyday life, while people who exercised for one hour a day, after training, felt exhausted, demotivated and less open to making a healthy change.

My personal conclusion:

To lose weight you need to have consistent motivation. If you can't handle 30 mins daily exercises then go for 15 mins.

Extreme Weight Loss Plan - What Really Work

Extreme weight loss plan can be a confusing issue.

Bookstores devote entire sections to diet plans. Health food stores are crammed with the latest slimming aids. The pages of magazines are littered with enticing ads promising the “ultimate weight loss solution”. And our TVs and radios seem to announce a new fitness craze on an almost daily basis.

Clever marketing can make even the most ridiculous and unappealing approach sound convincing, and all the while medical experts seem to be warning us about something else that is potentially harmful.
Add the World Wide Web and its sheer volume of information into the mix, and it’s no wonder that most of us are left completely perplexed when it comes to losing those extra pounds.  

What happens when we’re confused about what to do? We usually do nothing at all.
Of course, the moment you do settle on a programme to help you achieve your weight loss goals, it doesn’t take long before somebody, somewhere, offers up a very persuasive case as to why you are completely wasting your time and should try a different approach.

Here is just a small selection of claims you may have come across before:

• Certain foods are fattening while others are fat burning
• Eating at certain times during the day will force your body to store the meal as excess fat 
• Fruit is fattening and should only be eaten on an empty stomach 
• Weight training changes your body composition so you burn more calories even while you sleep 
• Some people just have naturally slow and naturally fast metabolisms
• High protein diets are the most effective for losing weight 
• Carbohydrates are bad for you 
• You must drink at least 2-3 litres of water a day to be healthy 
• Fish oil and omega fats will help you to lose weight 
• You can eat whatever you like as long you do enough exercise

Claims like these usually leave people with more questions than answers.
Fortunately, there is a way to selectively sift through the vast quantities of anecdotes, subjective opinion and marketing hype and arrive at what you can feel confident, are the facts.

The solution is to use reliable scientific research.

Science certainly doesn’t have all the answers. But when it comes to nutrition, exercise and fat loss, there are some tried and tested principles (most of which have remained steadfast for many years) that will enable you to achieve and maintain a body shape and a weight you can be proud of.

One thing is sure, to lose weight fast it would take discipline, especially in the early stages. However, you won’t have to battle with starvation or spend hours on end in the gym. Nor will you have to completely give up foods you enjoy.

Exercise Is Not Always About Weight Loss

Exercise is not always about weight loss. Put physical and emotional health for your reason to exercise.

Are you a yo-yo exerciser?

If you work hard to get the body you want, only to let your training regime slip once you've reached your goal, you could be damaging your health.

You’ve squatted, lunged and crunched your way to a beautiful beach body, but now your holiday’s over, you’re tempted to take a break from exercise.  And with autumn just around the corner, the lure of tights and raincoats may entice you to put off your training even longer – at least until the festive season prompts a return to the gym for a party dress quick-fix.

If this stop-start approach to exercise sounds familiar, you may be a yo-yo exerciser – someone who shuns regular exercise for bursts of intense activity, to achieve a weight-loss goal.

Yo-yo exercising is on the increase because our ‘get it quick’ society leads women to think they can get instant results, believes Kathryn Freeland, managing director of Absolute Fitness. 

‘Women exercise or diet intensively for a period, but it’s not sustainable so they stop,’ she says.

‘They also fail to set realistic goals for how often they can fit exercise into their week or think about what they will enjoy doing.’ It’s not surprising we’ve acquired this quick-fix attitude to exercise.

We all want a great body now, not in a few months’ time, but this short-term approach can wreak-havoc with your fitness, and your health.
‘There’s nothing wrong with “upping” your exercise and then going back to your usual level, but giving up completely is damaging to your mental and emotional well-being,’ says Freeland.
It’s disheartening to see your weight and energy levels yo-yo along with your fitness regime and, without the consistent results of regular exercise, it’s easy to lack the motivation to return to your workouts.

Physical toll

Yo-yo exercising can have a negative effect on your body, too. 

Research published by the American Physiological Society shows that irregular exercise may mean you store
more fat at times of inactivity to prepare for the intense activity which follows. It’s well known that people who don’t take regular exercise have higher blood pressure and a higher percentage of body fat, and not only is this unhealthy, it’s difficult to reduce with short bursts of exercise. 

On top of this, intense exercise can also put a strain on your heart if your body isn’t used to it.

The Office of National Statistics’ 2012 report, Obesity, Physical Activity and Diet, recommends that adults do at least 150 minutes of moderate-intensity activity a week. But being sedentary for months at a time then leaping into a new training regime doesn’t count, and won’t work in the long term. The fitter you are, the more energy you’ll expend during exercise, because you’ll be able to tolerate higher intensities for longer and can oxidize more fat. So, staying consistently fit will help shift the extra weight.
As Hart says, ‘When you make wearing a size 10 dress your priority, exercise will be the first thing you ditch when you reach that goal. When you put your physical, emotional or mental health first, exercise becomes part of your life.’

(article source: Health & Fitness Magazine UK - September 2012)

Benefits of Medicine Ball Workout

Here some tips to build your entire upper body with the Medicine Ball Pushup.

Start with getting into a pushup position resting your left hand on a medicine ball and your right hand on the floor.

Then, lower your chest to about an inch above the floor and then press up. From the up position, move your right hand onto the ball and your left hand onto the floor.

Tips How To Use Medicine Ball

If you are an intermediate lifter, perform the medicine ball pushup after any pressing exercise (the bench press, overhead press, etc.) for 3 - 4 sets of 10 - 15 reps. If you are more advanced, do it first in your workout and perform it explosively (so your hand comes of the ball). Do 5 sets of 6 - 8 reps.

Benefits of Doing Medicine Ball Workout 

The offset hand position forces your shoulders, chest, and core to stabilize your body while you do the pushup. The side the ball is on works through a longer range of motion, increasing muscle activation.

Recommended medicine ball - sturdy rubber construction with a textured surface for superior grip.

Try Valeo's medicine balls. The ball's durable construction allows it to bounce off hard surfaces. Includes an exercise wall chart. Helps develop core strength and improve coordination, balance, and endurance.