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.