5 Easy Ways To Burn Calories Without Dieting

Burning calories sounds great and all, but then comes the exercise, dieting, and lifestyle changes that none of us like to make. If you love to eat, and you feel that it’s healthy and good for you to have three to five meals or snacks a day, then this article is for you.

In it, we’re going to teach you how to burn calories without dieting. Too many people have the wrong idea, anyway. They think that restricting calories and going on crash diets is a good thing -- that it helps them to lose weight. In the end, it’s unsustainable, it slows down your metabolism, and it runs you down.

The right idea is to eat enough, eat well, and burn those calories off with healthy lifestyle habits, a healthy metabolism, and a good daily regimen.

Here’s a rundown of the top five ways to burn calories without dieting.

1. Drink More Water

Most of us don’t know how dehydrated we are. Just drinking more water can be a great way to lose weight. See, a lot of us confuse our thirst signals with hunger signals. Keeping a bottle close by at all times is a good idea. Water does a lot for your body.

There are hundreds of health benefits to drinking lots of water. You should be drinking a lot of water, anyway. If you’re full of coffee, alcohol from the night before, and sugar, you’re probably dehydrated. Invest in a water bottle that you can take to work.

2. Eat More Superfoods

Add as many superfoods to your daily meals as you can. They’re chock full of vitamins, minerals, and other nutrients that will fill you with long-lasting energy and make your metabolism work better.

You don’t want to feel sluggish, tired, and worn out during the day, so don’t eat a sugary breakfast. Eat a superfood breakfast! Superfoods actually taste really great.

Many superfoods, like blueberries, goji berries, and yogurt, taste really great. If you just switch to a superfood breakfast, you’ll notice a profound difference in a short time.

3. Pick an Active Hobby

There’s nothing more fun than a great hobby you really like. It’s a great idea to find a hobby that you really love doing. Make sure it’s a physical one. It’s like exercising, but you don’t realize you’re exercising. It’s kind of like tricking your body into exercising.

4. Drink Coffee

Studies have shown that caffeine helps you burn calories faster. How about that? Just drink some fresh hot brew with your morning breakfast. It’ll put your body to work burning calories much faster.

5. Sleep More & Better

When you get plenty of sleep, you’re less likely to snack. When you get less than fours of sleep per night for a long time, your metabolism slows down.

When your metabolism slows down, you burn calories a lot slower. Eating more frequently actually helps speed up your metabolism, too. What you intuitively think about diet is probably wrong. You actually need to eat more -- but eat the right stuff.

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Make This Juice – If You Are Suffering From Bad Cholesterol And Excess Weight

In addition to lowering levels of bad fat in the body, this magic potion cleans the body of toxins and improve circulation and metabolism.

Parsley proved to be an excellent tool in stimulating the secretion of harmful substances from our organism and better circulation.

If the miraculous add parsley and lemon, water and a little baking soda and grapefruit, we will have a miraculous potion that reduces the level of bad cholesterol in the blood!

Ingredients:

• 1.5 liters of water,
• 3 ties parsley
• 1 kg of lemon,
• baking soda 1 grapefruit.

Preparation:

Lemon peel dry well with baking soda, to remove impurities from the bark.

Boil water and leave to cool.

Lemon cut into slices and parsley chop finely and add to the cold water. Squeeze the grapefruit.

Cover and let stand in the refrigerator for one day. In the end, mix in a blender and pour into a glass jar or bottle.

Everyday take 100 ml and you will not believe what speed will lower your cholesterol and speed up metabolism.

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6 Simple Exercises to Get Rid of Jiggly Arms

It happens to most of us, you raise up your arms and just look at them jiggle. Perhaps you clap your hands and the muscles of your arms are still jiggling long after you are done. There are several reasons that you may have jiggly arms.

If your jiggly arms are really starting to bother you and you are ready to do something about it, there are some simple exercises that you can do in order to get rid of that jiggle forever. For these exercises you will need a set of hand weights.

1. Tricep Kickbacks

To do this exercise you will need to hold a weight in each hand. Bend over until you are at a 45 degree angle. If needed, bend your knees. To start the exercise bend the arms and pull your elbows until they are level with your torso. Hold this position and then straighten your arms behind you. Make sure to squeeze your triceps on the way back. Bend your arms into the starting position and then repeat. Try to do between 10 to 15 reps.

2. Tricep Dips

For this exercise you will need a chair that is sturdy. Stand in front of the chair and place your arms shoulder width apart on the chair. Your legs will be bent towards the floor and your back close to the chair. Keeping your elbows slightly bent, straighten your arms. Then bend your elbows slowly and lower yourself. Hold the position and then return to the starting position. Repeat this push up and down set for 10 to 15 reps.

3. Pushups

Start out by kneeling on the ground and bring your hands down to the floor. Your hands should be about shoulder width apart. Kick your legs out behind you while pressing down on your hands. Flatten your back until it is parallel with the floor. Lower yourself to the floor until your elbows reach a 90 degree angle. Slowly push back up to the starting position. Your back should remain flat during the entire motion.

4. Row

Grab your weights and stand with your feet shoulder width apart and your knees slightly bent. Your arms should be at your sides. Slowly pull the weights up and then squeeze your shoulder blades together. Hold and then lower the weights. Repeat 10 to 15 times.

5. Tricep Extensions

Stand with your feet about shoulder width apart and your weights in your hands. Lift the weights above your head and then bend your elbows back behind your head. Lift to the starting position and repeat. Do 10 to 15 reps.

6. One arm pushups

Lie on your side with your knees and hips stacked. Place your bottom arm across your torso with your hand resting on the shoulder. Place the other hand on the floor in front of you. Squeeze your triceps and push up. Lower your body and repeat for 10 reps.

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12 Simple Flat Tummy Workouts You Can Do At Home

Modern lifestyles have made it difficult to maintain good body shape to many of us. We always lack time or money to visit fitness centers, and our busy living has impaired our will power to follow strict diet rules or regimen. It is not always possible to control ourselves from not eating the delicious food. Fortunately, here are some simple workouts that you can try at your home and get a flat tummy!

Before you start this workout routine, you should know the size of your tummy to reduce it. For this cause, you should take a measuring tape.  Wrap it around your waist at your belly button, while you are standing up and check your girth. Make sure that the tape measure is level. For men, the healthy waist size is 40, and for women, it is 35 inches.

Flat Stomach Workouts

These are the best exercises that can help you to get flat tummy and you can have more benefits by doing these exercises regularly. No equipment is required for all the exercises mentioned below. Try them at your home and get your desired flat tummy.

Crunches

This is an amazing way to reduce stomach and to build strong abdominal muscles, so it should be performed by anyone who wants to get flat tummy.

Procedure:

Lie flat on the floor with your knees bent and feet flat on the floor, hip-width apart. Place your hands on both sides of your head. Take care not to lock your fingers or to pull your head up. Push a little of your back into the floor to engage the abdominals. Tilt your chin slightly and leave a few inches space between your chin and chest.

Now roll your shoulders off the floor. The gap between your shoulder and floor should be 4 inches and your lower back should remain always on the floor. Just be like that for a moment at the top and then move back down slowly.
Do this 3 sets of 15 reps.

Hindu/Judo Push-up/Dive Bombers

This exercise is also very beneficial when you want to flatten the tummy.

Procedure:
Put your hands flat on the floor and maintain a distance shoulder’s width apart. Keep your back straight and extend your legs behind in order to form the push-up position. Keep your feet wider than your shoulder’s width, so that your body is supported only by your toes and hands.

Start position: Take your hands in the backward direction towards your feet. Maintain your arms straight. Now arch your chest and body in the forward direction so that your hips move down towards the floor.

Final position: When you return to the starting position, straight your arms and arch your back, which will push your torso in the upwards direction. Thus, your chest is outwards and your sight should be in a direction above you.

If you are a beginner, you can perform the exercise by putting the knees on the floor and only the movement of the upper body is required.

Repeat this exercise in 3 sets of 12 reps.

Lie flat on the floor with your knees bent and feet flat on the floor, hip-width apart. Place your hands on both sides of your head. Take care not to lock your fingers or to pull your head up. Push a little of your back into the floor to engage the abdominals. Tilt your chin slightly and leave a few inches space between your chin and chest.

Now roll your shoulders off the floor. The gap between your shoulder and floor should be 4 inches and your lower back should remain always on the floor. Just be like that for a moment at the top and then move back down slowly.

Do this 3 sets of 15 reps.

Burpees/Squat Thrust

Burpees are miraculous exercise to burn extra calories and make you stronger.
Procedure:

Position your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.

Now jump the feet out and come to a pushup position, on the hands and toes with the body in a straight line. Then, return to start position, by jumping the feet back.

Repeat this jumping your feet out and in for 30 to 60 seconds for 3 sets of 10 reps.

Mountain Climbers/Alternating Knee-ins

Try this exercise to flatten your tummy fast by doing mountain climbers, which will give visible results very soon.

Procedure:
Place your hands flat on the floor, shoulder-width apart. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor, so that your body is in a straight line, supported only on toes and hands.

Start with either leg. Flex your knee and hip at the same time to bring your knee up and then under your hip. You should keep the other leg extended completely.

Then, change the leg, extending the leg back which is extended and simultaneously flexing the straight leg until it is in the start position.

Repeat this for 3 sets of 15 reps.

Jump Squat

You can do this exercise without equipment. Just follow the below steps and reduce your tummy size easily.

Procedure:
Stand in the same start position. First do a regular squat, later engage your core and jump up.
When you land, lower your body and return it to the squat position again.

This exercise should be done in 3 sets of 15 reps.

Lying Leg Lift

Try it doing at home, and its results will be amazing! This exercise also doesn’t need any equipment.

Procedure:

If possible, use a bench. Let your legs hang off the edge that will increase your range of motion.
Place your hands under your glutes with your palms facing down. Keep your legs straight and hold a dumbbell between your feet if your need added resistance. Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for one second.
Do this exercise for 3 sets of 15 reps.

Windshield Wipers

First it is needed to do cycling for several months to get your obliques strong. This is not an exercise for beginners. It is a core workout and is fun at the same time.
Procedure:
Swing left and right like a windshield wiper. In the start position only go for 45 degrees to each side. Now swing back and forth slowly.
When you are strong and flexible you can go to 180 degrees range of motion.
Do this exercise for 3 sets and 15 reps.

Superman / Extended Arms & Legs Lift

This exercise also strengthens your lower back and reduces your belly fat.

Procedure:
Lie down your face on your stomach with arms and legs extended. Keep your neck in neutral position.

Lift your arms and legs up towards the ceiling to form an elongated “U” shape with your body, while keeping your arms and torso stationary. Hold for 3 to 5 seconds and lower back down to one completely.

Do 3 sets of 15 reps.

Leg Pull-In Knee-up

This is another exercise which affects your your tummy as well as your lower back.

Procedure:
Lie down flat with your hands under buttocks. Keep your knees together and pull them in towards you and move your torso towards them. Lift your neck, head, and shoulders up as well. Hold and then return to starting position.

Do this exercise for 3 sets of 15 reps.

Side Plank

This one will definitely give amazing results on the size of your tummy and on your lower back.

Procedure:
Hold your whole body in a straight line with your elbow beneath your shoulders. Hold in that position as long as you can, but you should not let your hips drop. Repeat the same on the other side.

Do this exercise for 3 sets of 30 reps.

Inchworm/Walk Out

This exercise offers many positive effects for your body, so it is worth the try!

Procedure:
Stand straight with your legs extended. Bend over from your hips and touch the floor with your palms flat on the floor. Keep your legs straight as you walk your hands as far forward, and do not let your hips drop.  Take small steps and walk your feet to hands.

Do this exercise in 3 sets of 15 reps.

Plank

Lose your tummy weight naturally by doing this amazing exercise for 5 minutes a day.

Procedure:
Get into a press-up position. Bend your elbows and rest your weight on your forearms. Your body should form a straight line from shoulders to ankles. Suck your belly button into your spine to engage your core. Hold in this position for a few seconds, and prolong this with time, as you are more experienced.

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How Much Cardio Is Needed for a Flat Stomach?

You've already figured out that the path to getting a flatter stomach lies not in doing loads of situps, but in cranking out the cardio -- so you're already well ahead of the pack when it comes to your approach to fitness. Since there's no such thing as "spot reduction," there are really no shortcuts to getting a slimmer body, including a smaller waist. Still, there's no simple way to say how much cardio it's going to take to get there, since it all depends on how much excess fat you have to lose.

Burning Calories

To lose weight, you have to create a calorie deficit, meaning you're burning more calories than you're taking in. To be more precise, you need to create a 3,500-calorie deficit in order to lose 1 pound of fat. That's certainly going to involve doing cardio at least four to six days a week, for as long as you have to spare, or as long as you can stand to work out on any given day. If you're doing a workout that burns 1,000 calories every day, for example, it will take you seven days to burn 1 pound of total body fat. If you only had a little belly to begin with, repeating that cycle every day for three weeks might be enough to get the flat stomach you want.

Big Calorie Burners

If you have all the time in the world -- and all the desire and willpower -- you could do nearly any type of cardio to help you create that calorie deficit. However, doing exercises such as walking or cycling are not as efficient as other types. Burning more calories requires more intensity as well as more time. Some of the biggest calorie burners out there include running, which will burn about 906 calories per hour for a 160-pound person. Cross-country skiing will burn about 600 calories per hour for that 160-pound person, and swimming will burn about 618 calories. Compare that to walking, which burns about 522 calories per hour, and you may begin to see how choosing the more intense exercise can help you create that calorie deficit faster.

Cutting Calories

A safe amount of weight to lose per week is about 2 pounds, which equates to a deficit of about 7,000 calories. Sure, you could simply eat the same amount as you've always eaten and just burn an additional 1,000 calories, but the other way to go about it is to reduce the number of calories you're consuming every day. By cutting about 250 calories each day -- roughly the number of calories in a bottle of soda -- you'll end up with a 1,750-calorie deficit in a week's time. If you're burning roughly 500 calories working out five days a week, you'll be creating a deficit that can help you lose more than 1 pound each week.

HIIT

If working out for an hour at a time seems impossible or is just not feasible because of your schedule, you're not alone. Fortunately, though, there's another option for the days when time is limited. High intensity interval training, or HIIT, is a workout you can do in as little as 12 minutes, and according to the American College of Sports Medicine, it can increase your metabolism for the entire day following the workout as well as helping you burn subcutaneous abdominal fat. Warm up by walking or jogging for five minutes, and then sprint at about 90 percent of your maximum for one minute. Go back to walking or jogging for another minute, and then repeat the sprint-recover cycle a total of eight times. Try HIIT workouts on the days you don't have time for a longer workout, or about two days a week.

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How to Lose Weight Using Cinnamon Powder and Honey

Getting a fit silhouette is a universal desire. And, to sneak into such a shape we do everything what we can. Leaving aside fad diets and rigorous exercises, we do not mind going under scissors too to remove extra kilos from our body. But sometimes, we overlook the miracles of nature which can confer us with great body without much effort.  Today we’ll combine honey and cinnamon together to use it for weight loss purpose. Cinnamon is an important spice which not only makes our vegetable preparations taste great but also adds flavor to many desserts and tea. Honey is again the secret of beauty and health. When these two are combined together, they form a mix which can effectively and immediately starts burning fat of your body.  Scroll down to find how to lose weight using cinnamon powder and honey

Ingredients required –

• 2 teaspoons of honey,
• 1 teaspoon of cinnamon powder,
• 2 cups of water

How to make it ?

Take a saucepan and put water into. Add cinnamon powder and honey to the water and keep this saucepan on a stove to bring the mix to a boil. After boiling the watery mix of cinnamon powder and honey, switch off the stove and set the pan aside to allow it to cool. Now take two glasses and divide the juice in equal proportion. Drink first glass of juice around an hour before your breakfast while keep another glass of drink to consume an hour before night time sleep.


Note – A number of health experts advise to add raw honey to the boiled mix of cinnamon powder and water. You can go either way, both are beneficial.

How does it help you in losing weight?

If you devotedly follow this weight loss regime and consume honey and cinnamon juice twice a day, you can lose around 2-3 Kgs of weight in a week. Although the amount of weight reduction differs person to person but you reduce weight for sure. And most importantly, honey and cinnamon drink do not ask you to make any change in your regular diet plan.

Honey has always been a favorite in the weight loss segment. Fitness frenzies often substitute sugar with honey to make their edibles and beverages healthful. Many people also advice taking honey with lemon juice and lukewarm water to reduce weight, as honey cuts down fat from your body. When this natural boon is mixed with another miraculous product of nature – cinnamon, both of them work together  to melt stubborn fat of your body quickly.

Cinnamon has the properties to put effect on your blood sugar. It breaks down every sugar molecule in the blood stream. It helps in perfect metabolism of consumed food which doesn’t allow fat to be restored in your body.

Both honey and cinnamon incorporate great therapeutic qualities. Thus, consuming cinnamon and honey drink frequently not only helps you in getting a fit body but also it benefits you in numbers of other dysfunctions of body. It is supposed that this drink positively helps you in curing arthritis, heart diseases, cholesterol, cold and bladder infections.

If you are suffering from an upset stomach, taking a dose of honey-cinnamon mix can help you in getting an instant relief.

Apart from curing many of your ailments and making you lose weight, honey and cinnamon juice also helps you in making your immunity system better. Honey strengthens WBC of your body which fights with external bacteria and viruses to keep them off your physical system.

Honey and cinnamon drink not might taste great though, it is very advantageous in weight loss program.

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Exercises That Get Rid of Fat on the Upper Back Thigh

Reducing excess fat on the back of your upper thighs, also known as your hamstrings, requires a full-body approach. When your overall body fat reduces, so will the fat in your problem areas. In addition to doing 150 to 300 minutes of cardio per week, perform strength training on two days. Include multi-joint, functional exercises. These exercises mimic real-life movements and work your hamstrings and the surrounding muscles for optimal caloric burn and muscular balance.

Lunge Away the Fat

Stationary lunges or split squats really activate your hamstrings, especially when you do them using a platform that's about 8 inches high. During this exercise you step forward with one foot, placing it on the platform while your other foot remains on the floor. You then slowly bend your knees and lower your hips straight down until your knees are bent 90 degrees. Then really use your hamstrings to push yourself back to the starting position. Eight to 12 repetitions and two or three sets really gets those hamstrings burning.

Deceptively Easy-Looking Step-Ups

Step-ups mimic the motion you make when you climb stairs. According to the American Council on Exercise, this is one of the best exercises to activate the muscles in the back of your upper legs. During this exercise you step onto a 15-inch platform with one foot followed by your other foot. Then you step back down with the leading foot first, followed by the trailing foot. After eight to 12 repetitions, switch feet, this time starting the motion with your other foot. Try to finish two or three sets.

Roll That Ball

Stability ball hamstring curls effectively work the back of your upper legs. This exercise is done while lying face up on a mat with your arms extended sideways and your lower legs on top of a stability ball. You then raise your hips off the floor and roll the ball toward your buttocks. This really requires you to push your heels into the ball and to activate your hamstrings. When your knees point up at the ceiling, return to the starting point with a slow and controlled motion. Complete eight to 12 reps and two or three sets.

Dead Lifts with Perfect Form

Dead lifts are ideal if you have tight hamstrings, and as long as they're done with perfect form, they can correct muscle imbalances in your legs. During dead lifts you lower a barbell or dumbbells toward the floor by bending forward at your hips. It's essential to keep the weight close to your legs, your core engaged and your knees slightly bent. As you return to the upright starting stance, contract your buttocks and squeeze your shoulder blades together. Monitor your form in a mirror and complete eight to 12 repetitions and two or three sets.

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Grapefruit-Powerful Food that Melts Pounds

If you aim at losing weight in an easy way, include grapefruit in your diet. Regular consumption of this juicy fruit is a simple weight loss plan that gives results in really short time.

Scientists at Berkeley University in California found a new role of the grapefruit diet – it maintains optimal level of blood sugar and melts pounds.

Hollywood is very famous for the grapefruit diet. It originated in 1930 and it is a favorite way of shedding pounds of many celebrities. The diet involves consumption of grapefruit juice every day before taking a meal.

Japanese nutritionists conducted studies about the impact of the grapefruit diet which have revealed that even those who are not on a diet, undoubtedly lose weight if they have grapefruit on their menu during the day. On average, those who ate half a grapefruit with each meal lost 2 pounds a month, while those who consumed grapefruit juice three times a day lost about 3-4 pounds. All the participants involved didn’t follow any strict diet regime, they were only supposed to take grapefruit or grapefruit juice.Research has shown that there is a physiological link between grapefruit and insulin, since the chemical properties of this fruit reduce insulin levels and encourage weight loss.

Grapefruit is excellent when it comes to cleansing the body and removing all those toxins that burden the liver which prevents it from metabolizing the fats properly.

Another advantage of eating grapefruit is that it contains 90%  water and any fruit with a high proportion of fluid requires drinking more fluids, provides energy and accelerates metabolism. It is enough to introduce this procedure(eating a grapefruit) as a habit, or to start and end the day with a glass of grapefruit juice. All you need is a grapefruit (or two), nothing else. Just squeeze it and you get the juice. If you like, you can add a little bit water but it is better if you drink the juice in its pure form due to higher concentration of the compounds which help the body get rid of extra pounds.

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List of Exercises to Lose Belly & Thigh Fat

A multi-faceted approach is the most effective way to lose fat. Don’t focus on losing weight in your tummy and thighs -- spot training isn't an effective way to transform your body. A diet rich in whole grains, lean sources of protein, fruits, vegetables and healthy fats, will help you reach your goal weight. Doing two or three strength training sessions and about 150 minutes of moderately intense cardio each week will help burn fat and build muscle. Including compound exercises for your thighs and abs is an effective way to burn calories and tone muscles that will become more visible after overall weight loss occurs.

Roll Off the Inches

Step 1
Lie on your back and place your feet on top of a stability ball. Dig your heels into the ball, tighten your stomach muscles and lift your hips off the floor.

Step 2
Align your ankles, knees, lower back, hips and shoulders. Pull the ball toward the back of your legs without lowering your hips.

Step 3
Straighten your legs and complete 12 to 20 repetitions, stopping when your midsection and thighs fatigue. If 20 reps is easy, try lifting one foot off the ball and doing single-legged curls.

Squeeze Off the Fat

Step 1
Lie on your back. Bend your legs and position your feet under your knees. Place the medicine ball between your thighs and press your legs firmly against it.

Step 2
Tighten your stomach muscles, then lift your hips into a straight line with your knees and shoulders. Hold this position for 30 to 60 seconds, stopping when your core and thighs fatigue.

Step 3
Externally rotate your toes 45 degrees to vary how the bridge challenges your thighs.

Stand Up to Your Fat

Step 1
Sit on top of an inflatable balance trainer, bend your legs and rest your feet on the floor in front of you. Place your hands behind your head, straighten your back and tighten your abdominal muscles.

Step 2
Lean back 45 degrees, pause, then lift your torso to straight. Immediately press through your heels and stand up.

Step 3
Stick your hips out behind you and slowly lower them onto the ball to complete the first repetition. Complete 12 to 20 reps, stopping when your muscles fatigue.

Squat Low to Get Results that Show

Step 1
Hold a dumbbell in each hand, stand up straight and hang your arms by your sides. Position your feet hip-width apart, bend your knees slightly and relax your shoulders. Align your knees and ankles throughout the exercise to protect your knees.

Step 2
Stick your hips out behind you and slowly lower them toward the floor. Stop when the back of your legs are parallel to the floor, push through your heels and stand up.

Step 3
Pull your left shoulder back slightly. Lower your right hand toward your right knee, bending your torso as the weight descends.

Step 4
Lift the weight slowly, straighten your torso, then do the same with your left hand. Complete 12 to 20 repetitions, stopping when your obliques and lower body fatigue.

Warnings

Consult with your doctor before starting an exercise program.

Things You'll Need

• Stability ball
• Weighted ball
• Inflatable balance trainer
• Dumbbells

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Does Running Up & Down Stairs Help Lose Belly Fat?

If you can remember ever having to run stairs during high school football or track practice, you know that it’s no joke. It’s a tough, intense workout that exercises nearly every muscle in your body. Even though it doesn’t directly target the abdominal muscles, running stairs can help you burn belly fat, and fast. It’s a type of high intensity interval training, or HIIT, which studies have shown is effective at helping to burn away belly fat more efficiently than traditional steady-state exercise, such as jogging.

HIIT Blasts Away Belly Fat

Several studies have shown HIIT is effective at burning subcutaneous and visceral fat – the fat just below your skin and the stuff deep within your abdomen, respectively. A review published in the Journal of Obesity in 2011 investigated several of these. The evidence showed that abdominal fat was reduced by as much as 48% after eight weeks of HIIT. Other studies found participants lost anywhere from six percent to 44 percent belly fat doing a similar type of HIIT regimen. So results can vary, but the moral of the story is that yes, you can lose belly fat by running stairs.

How to Do it Effectively

To maximize your fat loss results, it’s important to design your stair workout around the general guidelines of HIIT. First off, it’s best if you can use a large set of stairs, 30 or more works well. If not, try to at least find a set of 10 or more stairs. After warming up for about five minutes by doing some light jogging and stretching, prepare to work hard. Sprint up the stairs at near maximal speed and then walk back down the stairs. It’s about a 3:1 ratio between recovery and sprinting. For example, you sprint for 10 seconds up the stairs and walk back down for 30 seconds before sprinting back up. Do this recover-and-sprint cycle at least 10 times per workout. If it seems too intense, walk the stairs as fast as possible instead of sprinting.

Calories Burned

A 200-pound person burns about 550 calories per 30 minutes of running stairs at a fast pace. This can vary depending upon your intensity level and number of stairs you’re running. Just in terms of calories burned, this example would lead to nearly a one pound loss of weight every two weeks assuming three 30-minute workouts per week. But looking exclusively at the number of calories burned with this workout would be selling it short. The other benefits of HIIT include improved insulin sensitivity, hormonal response and increased fat oxidation. These are all beneficial when it comes to burning excess belly fat.

Beginner Tips

Before tackling a huge set of stairs like you’re Rocky training for his next fight, it’s important to get a little practice running stairs at a smaller scale. One way to do so is by using a stair stepper machine at the gym. It simulates running stairs, and you can get a good workout doing so at a more moderate pace. You can also try running stairs in your home or at your apartment if they’re between 10 and 15 steps. Start slow and work your way up to a near dead sprint over a period of weeks. If you experience knee pain, you should stop and consult your physician. Running stairs isn’t a low-impact exercise, so it’s not right for everyone. If it is right for you, have fun trimming your waistline one step at a time.

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How to Lose Weight Fast With Kettlebells for Women

Russian fitness enthusiasts designed the kettlebell centuries ago, but its popularity is on the rise all over the world with elite athletes and casual fitness buffs alike. Kettlebell workouts are ideal for women looking to lose weight fast, as they provide a great challenge for your cardiovascular system, increase your muscular strength and burn loads of calories, which will help you on your way to a leaner, fitter body.

Step 1
Base your workout around compound exercises. Compound exercises are ones which require the movement of more than one muscle or joint. In kettlebell training, these include swings, snatches, cleans, presses, high pulls and many others. Compound exercises require much more effort, so burn more calories and stimulate the release of more hormones, which can lead to greater weight loss.

Step 2
Pick three or four exercises and perform them using the tabata protocol in one weekly session. Tabata involves performing as many repetitions as possible on a single exercise for 20 seconds, you then rest for 10 seconds and repeat again seven times. According to strength coach Nick Tumminello, tabatas are great for speeding up fat loss and improving your aerobic conditioning. Rest for three minutes between each exercise.

Step 3
Set up a circuit consisting of goblet squats, suitcase deadlifts, single arm presses and renegade rows in your other two kettlebell workouts each week. Do between five and eight repetitions on each exercise, using fairly heavy kettlebells, and repeat the circuit four times. You may also wish to perform some light aerobic work such as skipping in between rounds to keep your heart rate up.

Step 4
Keep your rest periods as low as you can, without compromising performance. Trainer John Romaniello writes in his article "The Five Principles of Radical Fat Loss" that to lose fat, you should aim to do more work in less time, which means keeping rest periods low. Rest just enough that you can complete your next set with good technique, but not so much that you are completely recovered.

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Belly Fat Weight Loss in a Vegan

Regardless if you are a vegan, omnivore or vegetarian, one thing always remains the same -- you cannot spot reduce weight in your belly. This simply means that dozens of ab crunches performed daily will have little effect on your belly flab. The way to lose this weight is by taking a full-body approach that involves diet and exercise. Because you are vegan, you need to do things a certain way.

Reducing Calories

The number of calories you consume plays a role in the amount of fat on your belly. If you eat more than you expend, you will gain weight. If you eat less then you expend, you will lose weight. This is true whether you are vegan or not. To promote weight loss, determine your current intake and reduce it by 500 to 1,000 calories. This will cause about 1 to 2 pounds of weight loss a week because 3,500 calories equals 1 pound.

Food Selection

Vegans exclude meat, dairy products, fish, poultry and eggs from their diets. This also includes any food that is derived from these. Cake, for example, contains eggs and milk, so it would be off limits. Cake is an empty-calorie food anyway, so it has no place in a belly fat-reducing diet. Base your diet completely around vegan-friendly foods like fruits, vegetables, whole grains, legumes, nuts, seeds and tofu.

Water

Water is beneficial for weight loss in a few different ways. The primary benefit is that it is a calorie-free alternative to soda, sweetened tea and fruit punch. Secondly, water helps fill you up when you drink it with your meals, causing you to eat fewer calories. If you find the taste of water bland, spice it up with lemon or cucumber slices.

Snacks Between Meals

Eating snacks between meals can benefit your belly fat weight-loss plan. People who frequently eat and do not allow themselves to become hungry are more successful at losing weight. Prepare snacks that are small and balanced with protein, carbs and fat. A vegan snack can be something like hummus dip with raw baby carrots and celery sticks or apple slices with almond butter spread across the tops.

Cardiovascular Training

Cardiovascular exercise burns calories and causes you to lose weight throughout your whole body. Choose a type that you enjoy, such as fast-paced walking, running, biking, elliptical training, stair climbing, kickboxing or jumping rope. Aim for 45 to 60 minutes and work out four or five days a week. To increase your caloric expenditure, alternate your intensity back and forth from high to low.

Building Muscle

Building muscle through weightlifting will increase your resting metabolic rate, leading to faster belly fat loss. Perform exercises that target all your major muscles like pushups, shoulder presses, back rows, triceps extensions, biceps curls and squats. To further recruit your abdominal muscles, perform as many of these exercises as possible on a stability ball. Placing your lower shins on the ball to do pushups, for example, will cause you to contract your abs. With all your exercises, aim for 10 to 12 reps, do three or four sets and work out two to three days a week.

Abdominal Exercises

Abdominal exercises fit into a belly fat weight-loss plan, but only to create defined muscles as you lose weight. Instead of doing just one exercise, perform multiple exercises like reverse crunches, side crunches, air bikes, situps and Russian twists to target your whole abdominal area. Aim for 15 to 20 reps, do three sets and work your abs three days a week on nonconsecutive days.

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How to Firm Up a Flabby, Hanging Stomach

A flabby, hanging stomach can be a sign of an unhealthy lifestyle. Childbirth, extreme weight loss and weight that fluctuates frequently can also result in a hanging stomach. Making changes to your exercise routine, diet and lifestyle can add up to inches lost and a firmer abdomen. Making healthy food choices as well as strengthening your core work together to create a leaner profile.

Lose Your Pouch

After extreme weight loss or childbirth, the skin around the tummy area stretches out. This can result in something that looks a great deal like an empty pouch. But stretched skin does not necessarily mean you have extra weight to lose. Toning the muscles around the abdomen can help stretched-out skin bounce back. The Fit Day exercise website recommends doing legs-up straight arm crunches and air bicycling. Do legs up arm crunches by lying flat on your back and lifting your legs to a 90-degree angle. Raise your arms and pull them up toward the ceiling while lifting your shoulders and upper back off the floor. Begin with three sets of eight reps. Do air bicycles from the same floor position, only this time bend your knees and lock your fingers behind your neck, touching your right elbow to your left knee. Alternate elbows and knees for a total of three sets of eight reps.

Perfect Poses Reduce Paunch

Along with abdominal exercises, certain types of yoga poses and stretches can step up your belly-reduction workout routine. The Dr. Oz Show website suggests planks and cat poses for an intense tummy workout. For the plank pose, start on your elbows and knees and place your feet out behind you in a plank position so your body is parallel to the floor. Hold this position for as long as you can and try to increase the amount of time each time you do this exercise. Begin the cat pose by getting on your hands and knees. Arch your back like a cat and inhale deeply, pulling the stomach muscles back toward the spine. Inhale for four seconds and exhale for four seconds with this pose.

Burn Belly Burn

One of the most important places to look when it comes to reducing belly fat is your refrigerator. Knowing which foods pack on belly weight and which foods help burn belly budge is important. The Dr. Oz Show suggests eating more monounsaturated fats like the kinds found in nuts, olive oil and seeds to burn belly fat, and eliminating the fats found in hydrogenated oils, enriched flours and trans fats. Trans fats like the ones found in margarine, packaged cookies, crackers and pasta increase midsection weight gain and can actually bring fat to the belly from other parts of the body.

Fat-Busting Cardio

Getting a good cardio workout through walking, jogging, bicycling or elliptical machines helps the body burn more calories. And burning more calories is one of the best ways to fight a belly bulge. Fitness industry pioneer Denise Austin for the Newsmax Health website recommends taking a walk or doing other cardiovascular exercises at least 30 minutes each day to increase belly-fat loss and improve overall health and well-being.

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Best Drink to Boost Metabolism and Reduce Weight Naturally

You may feel frustrated about all your attempts at slimming your waistline and shedding all those extra pounds you have been carrying around for some time. You tried your best and still no evident results.

No magical pill or electronic device can substitute the good old exercise and proper diet. Choosing the right combination is the key to healthy weight loss management without being afraid of the pounds bouncing back. Yellow and orange color foods are excellent solution for losing weight and they are extra delicious. Moreover, they are recommended for improving mood, so if you are disappointed after so many failed attempts, now is the time to take control of the situation, reduce weight and boost your mood at the same time.

Apples and pears are high in dietary fiber which aid the weight loss process by speeding up metabolism and keeping you full for longer period thus preventing intake of more calories. They also prevent constipation and regulate blood sugar.

Oranges and lemons are perfect addition to your weight loss plan owing to their abundance of vitamin C which acts as a natural fat burning compound. Vitamin C helps the body burn calories, flushes out toxins accumulated in the body which improves liver health necessary for appropriate metabolism of fats.

Metabolism is regarded as a complex process in which the body transforms the consumed food into fuel. Flax seeds and ginger are natural metabolism boosters and their regular consumption will not only help you reduce weight but also burn fats especially accumulated in the stomach area.

Mix these healthy ingredients to prepare incredibly delicious beverage that will keep you healthy and melt pounds naturally. Prevent weight gain, overweight or obesity, shape your body the way you have always dreamed about and improve your health. Your body will be grateful one day.

Always choose fresh organic ingredients in order to avoid pesticides and other harmful and toxic substances.

Consume this drink twice, early in the morning and 3 hours later. Then take your lunch and eat something light for dinner ( seasonal salad or vegetable soup). Drink this beverage regularly, boost your metabolism and start losing weight naturally.You will be amazing by the results.

Best Drink to Boost Metabolism and Reduce Weight Naturally

Serving Size-2

Ingredients:

• 2 pears
• 1 apple
• 1 banana
• 1 orange
• 1 lemon
• 1 tbsp. ground flax seeds
• a thumb of ginger

Instructions:

Combine all the listed ingredients in a blender and blend till you get creamy smoothie with incredible taste.

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Fantastic Juice that Will Melt Your Stomach in 3 Weeks

Discover how to trim down your stomach fat only by making some small changes in your diet. Losing weight by starving is not the smartest idea at all. What you need to do is to choose the right ingredients that will help in the process of getting flatter stomach. Burning belly fat is not only necessary for perfect body shape, but it is also important for prevention of type 2 diabetes, colorectal cancer, stroke and many cardiovascular diseases, such as high blood pressure. Excess abdominal fat is not something to be taken for granted as there is an increased risk of premature death irrespective of overall weight.

Carrots are incredibly low in fat and calories. Carrots are also incredibly high in nutrients such as beta carotene, vitamin A and potassium. Their nutritional profile helps you burn calories and slim your waistline. Being rich in fiber, they are perfect snack for all those who want to cut down weight and burn excess fat. Recent studies show that regular drinking of carrot juice significantly increase the chances for flat stomach as it revs up metabolism and burns extra calories.

Apples are foods that you definitely need to incorporate in your diet if you aim at burning belly fats. They are low in calories and high in fiber which helps to reduce weight and abdominal fat.

Celery contains only eight calories and it deserves a special place on your daily menu as it melts abdominal fat very effectively.

Ginger is among the best foods for reducing belly fat due to its thermogenic effect which contributes to metabolism boost crucial for fighting the excess fat storage around the mid section.

Keep in mind that you should eliminate the consumption of processed foods and include mainly plant based ingredients. Processed foods negatively reflect on liver health and slows down the metabolism of fat.

Combine these ingredients to maintain healthy weight and stop the tendency to gain and carry weight around your stomach area. Prepare this incredible juice and drink it every morning for three weeks. You will notice amazing results in only three weeks. As long as you follow the given advice, there will be no decrease in muscle mass, there will be only abdominal fat loss.

Ingredients:

• 4 carrots
• 2 apples
• a stalk of celery
• a little bit grated ginger

Instructions: To prepare this simple juice, all you need is to put the listed ingredients in a juicer and to juice well till you get this incredible juice.

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Arm Fat Exercises for Girls

A comprehensive approach to weight loss is the most effective way for girls to drop pounds and build lean muscle. A healthy diet, regular cardio and doing two or three strength training sessions each week will burn calories. Arm exercises will help replace fat with muscle and the results will be visible after overall weight loss occurs. Talk to your doctor before starting an exercise program.

Back to Basics

Don’t overlook the benefits of a basic pushup. Pushups tone the triceps, shoulders and biceps while building core strength. Kneel on all fours, aligning your hips with your knees and your shoulders with your wrists. Widen your hands 2 inches, extend your legs behind you and lift onto your toes. Tighten your stomach muscles and lift your hips into alignment with your shoulders, back and knees. Don’t let your hips drop during the exercise. Lower your body toward the floor, bending and flaring your elbows as you go down. Stop before your chest contacts the floor, push your arms to straight and lift your body to the start position. Do pushups on your knees if this is too hard. Complete 12 to 15 repetitions, stopping when your muscles fatigue.

Lift 'Em Up

Bicep curls tone and develop muscle on the front of the arms. To do standard curls, hold a dumbbell in each hand and rest your arms by your sides. Turn your palms forward and tighten your stomach muscles. Press your upper arms against your sides, then lift the weights slowly toward your shoulders. Stop before your hands touch your shoulders, then lower the weights. Complete 12 to 15 reps, stopping when your biceps fatigue. To do hammer curls, turn your palms inward instead of forward.

Get Down

Fat on the back of the arms can make some girls self-conscious about their appearance. To work your triceps, try dips. Sit on the edge of a chair and place your hands on the chair, directly next to your hips. Wrap your fingers around the edge of the chair, straighten your back and tighten your abdominal muscles. Tuck your elbows by your sides and walk your feet forward 24 inches. Lift your hips off the chair. Lower your hips toward the floor, bending your elbows as you lower. Keep your elbows tucked as you descend. Stop when the back of your arms are parallel to the floor, push your arms to straight, lifting your hips in front of the chair. Complete 12 to 15 reps, stopping when your triceps fatigue.

Toss the Ball

Exercise provides an opportunity to get in shape with friends or family. Grab a weighted ball and a friend. Face one another and stand about 10 feet apart. Lift the ball in front of your chest and your elbows to your sides, parallel to the floor. Throw the ball to your friend without dropping your elbows. Pass the ball back and forth 12 to 15 times, stopping when your shoulders, arms and chest muscles fatigue. Stagger your stance, lift the ball overhead, bend your elbows and position the ball behind your head. In one motion, lift the ball over your head, straighten your arms and throw it to your partner. Continue passing until your shoulders, biceps and triceps fatigue, typically 12 to 15 times.

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Exercises for Getting Rid of Back Fat & Smaller Arms

It’s not uncommon to hear complaints about bra bulge, wing arms or excess fat around the belt line. Exercises that simultaneously challenge your back and arms will help tone your muscles. Including them in biweekly strength training sessions, doing 150 minutes of cardio each week and eating a diet rich in whole grains, lean sources of protein, fruits, healthy fats and vegetables will give you the best results.

Reach and Push

The bird-dog tones the arms, back, glutes and abs. Kneel on all fours, place your hands under your shoulders and your knees under your hips. Tighten your abdominal muscles and straighten your back. Pull your shoulder blades toward your hips, then simultaneously lift your right arm and left leg parallel to the floor. Do this without arching your back or rotating your hips or shoulders. Reach forward with your fingers and push away with your toes. Lower to the ground, then lift your left arm and right leg. Complete this pattern 12 to 15 times.

Row to Stronger Muscles

The bent-over dumbbell row challenges the arms and back. Hold a moderately heavy dumbbell in each hand, stand up straight and position your feet shoulder-width apart. Bend your knees slightly and lower your upper body 45 degrees. Keep your back straight as you do this. Hang your arms under your shoulders and turn your palms inward. Pull your shoulder blades down and together. Lift the weights next to your chest, lower and repeat 12 to 15 times.

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Foods to Make You Lose Weight on Your Legs

You can't spot reduce, or lose fat from only one chosen area of the body. You can, however, lose weight from your legs if you lose weight all over. Follow a reduced-calorie diet to lose weight from your entire body, and part of the weight loss will be from your legs. Perform toning exercises, such as squats and thigh lifts, to improve the appearance of your legs.

Fruits

To lose weight, you need to take in fewer calories than your body uses. Fruits are a good choice because they are low-calorie but full of water and fiber, so they fill you up. You can have a larger portion size of fruit for fewer calories than many other snacks. For instance, a 1-ounce snack-sized bag of corn chips has the same number of calories as a small apple or a cup of whole strawberries. Add blueberries to your breakfast cereal. Top whole grain waffles with raspberries. Snack on whole or cubed fruit. The Centers for Disease Control and Prevention recommends 2 cups of fruit per day for someone who consumes 2,000 calories a day.

Vegetables

Vegetables are also filling but low-calorie. Substitute some spinach, onions or mushrooms for one of the eggs or half of the cheese in your breakfast omelet. Remove some of the meat and cheese from your sandwich and substitute vegetables such as lettuce, tomatoes, cucumbers or onions. Prepare pasta or rice with vegetables. Make sure that vegetables take up the largest portion of your dinner plate. Snack on raw baby carrots with light ranch dressings. If you consume 2,000 calories a day, you should eat at least 2.5 cups of vegetables.

Whole Grains

Whole grains haven't had their bran and germ stripped during the milling process, so they are good sources of filling fiber. Eat high-fiber breakfast cereals, such as oatmeal or bran flakes. Choose whole wheat bread instead of white bread. Select whole grain bagels instead of those made with refined flour. Swap white rice for kasha, brown rice, wild rice or bulgur. Prepare soups, stews, casseroles and salads with wild rice or barley. Try to choose grain products with at least 3 grams of dietary fiber per serving. Look for foods that bear the Whole Grain stamp.

Lean Proteins

Choose lean forms of meat and poultry. When purchasing beef, choose round, chuck, sirloin or tenderloin cuts. Select beef that is labeled "Choice" or "Select" instead of "Prime," which usually contains more fat. Look for beef that is 90 percent or higher lean meat. Lean pork or lamb includes tenderloin, loin chops or leg. The leanest poultry is skinless white meat from the breast. When buying ground poultry, choose ground breast meat or select low-fat ground chicken or turkey. Trim any visible fat from meat and poultry. Western Michigan University recommends eating less 3 oz. of meat per serving, which is about the size of a deck of cards. Alternatively, get your protein from other low-fat foods, such as beans and legumes.

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Weight Loss – Try This Magical Diet With Pineapple

In present days of the world,so many people are overweight.  Most of them are not eating properly. The basic element for being healthy is eating healthy food. But if you want to loss weight fast, we give you this magical diet. You can lose 2-5 kilos without compromising your health. Pineapple contains many important substances like bromelain, which is a great fat burner. Two-days diet with pineapple

Two-days diet with pineapple

It takes 2 kg. fresh pineapple and 1 liter pineapple juice without sugar. Pineapple need to be chopped into pieces and divided into 4 portions – breakfast, snacks, lunch and dinner. During the day you should drink a liter of pineapple juice .

With this two-days pineapple diet, you can lose 2 pounds without compromising your health.

Diet based on protein and pineapple

In addition to short diets, you can try this diet based on pineapple and protein, which last for 2 weeks. In this diet, besides pineapple, you can eat meat, mushrooms, vegetables and fruits.

A simple meal for a day:

• 600-700 grams of pineapple;
• 200-300 grams of meat or mushrooms;
• Vegetable or fruit.

The meat should be cooked without oil or baked in Microwave.

You have to eliminate fat and limit the consumption of carbohydrates. For two weeks, with this diet, you can lose 3-5 kg.

Five-days diet with pineapple

The next method for fast weight loss is a diet based on pineapple, designed for five days. During the day, consume 2 liters of water or tea without sugar. You should eat 4 times a day. Breakfast remains the same for all five days.

Menu for the day:

Breakfast : 100 grams of pineapple, 100 grams low-fat yogurt and oatmeal.
or : Eggs, toast rye bread with butter and 50 grams pineapple .

Lunch: Potato, cheese, 100 grams of pineapple,

Or: Salad with shrimp (100 grams) and pineapple (100 grams)

dinner : 100 grams rice , 100 grams of pineapple .

Or : Chicken salad and pineapple 100 grams

Benefits: The feeling of hunger will become rare. And will eliminate toxins from the intestines and kidneys.

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How Do You Make Lemon Water to Lose Weight?

Simply adding lemon water to your diet isn't likely to cause much, if any, weight loss. For this you need to consume fewer calories and exercise more. However, some preliminary evidence suggests that lemon water may help with weight loss. A study published in the "Journal of Clinical Biochemistry and Nutrition" in 2008 found that mice given lemon polyphenols gained less weight and body fat than those not given these antioxidants. Drinking lemon water is an easy and flavorful way to replace more caloric beverages and potentially increase your weight loss.

How Much Lemon?

In an article published in the "Idaho Observer" in July 2004, registered nurse Ann Heustad recommended drinking the juice of one lemon mixed with 6 ounces of water twice a day for health benefits. However, you can use a smaller amount of lemon in your water to taste, as one of the reasons for adding lemon to your water is to get you to drink more water and less of other beverages that are higher in calories.

Type of Water

Choose hot water to make your lemon water if you're constipated, as this may help stimulate bowel movements, according to the American Cancer Society. Otherwise, choose whichever temperature of water you prefer, as there isn't any evidence to back up claims that cold lemon water helps dissolve fat in your body, according to an article by dietitian Toby Amidor on the Food Network website. If you like soda, you can use sparkling water with lemon to get a similar bubbly beverage without the added sugar and calories.

How to Use

If you typically drink a lot of fruit juice or soda, you can save calories by drinking lemon water instead. A 12-ounce glass of orange juice has 168 calories, and a 12-ounce can of regular soda can have as many as 148 calories. Water doesn't have any calories, and the juice of one lemon adds only 11 calories. This can really add up over time, helping you achieve the calorie deficit that's necessary for weight loss.

Considerations

Drinking lemon water may be particularly beneficial for weight loss if you don't get enough vitamin C. A study published in the "Journal of the American College of Nutrition" in June 2005 found that people who don't get enough vitamin C may have more trouble losing body fat than those who get sufficient amounts of vitamin C. There are some potential risks to drinking lemon water, however. Because of its acidity, very strong lemon water may damage the enamel on your teeth. Lemon juice can also sometimes make gastroesophageal reflux disease worse, so you may want to flavor your water with a small amount of a juice that's less acidic if you suffer from GERD.

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