How To Lose weight ,Belly Fat - simple exercises to lose fat within 7 days

How To Lose Weight , Belly Fat - simple exercises

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When you're reading this blog you might be thinking about to get in shape. Here I'll help you to know how'd you become. take one thing under your consideration, be stick into it once you've started.

Studies have shown that people who sit eight to nine hours a day, even if they exercise the recommended 150 minutes per week, do not get the same benefits of exercising as people who are more active throughout the day. 

..now allow me to show you up some of those simple exercises which you keep you maintain your desired shape or became that.

Walking:

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A 12 week study on 20 women having obesity found that walking for 60 – 90 mins 3 times per week cause loosing fat and waist circumference by 1.5% and 1.1 inches respectively.

But being in a initial stage you can start with at least for 30 mins 3 times per week. And you can gradually increase the frequency and the duration of walking when you become more fit on it.

According to Havard Health person having 155 pounds could lose 167 calories per 30 mins walking on moderate speed of 4 mph.

Jogging:

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Havard Health estimates that A person weighs 70 kgs could loose 298 calories per 30 mins of jogging on a moderate speed of 5 mph and 372 calories for jogging with speed of 6 mph.

There is a little difference between jogging and running, as running pace is more than 6 mph while jogging pace is between 4-6 mph. so its clear that running causes more fat lose than jogging. 

If you want to  little accelerate your effort then you must try for hike in your running or jogging speed for at least 2-3 mins then come back to your moderate speed , but this hike in speed will helps you in energy hike and losing fat as well. 

If running outdoors cause pressure on your joints because of hard surface . then you may try running on softer surfaces like grass ,also you can also find trade mills.

Swimming:

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This could be most energetic , effective  and enjoyable exercise ever , a 12 week study of middle aged woman found that 60 mins of swim thrice per week reduces more fat , more calorie burn and also keep heart disease away from you.

A Havard study says that person weigh around 155 pounds could lose more than 230 calories per half hours of swimming. 

And definitely it depends on how do you perform per 30 min of backstroke helps you to lose more than 290 calories, more than 370 calories from doing breaststroke, 409 calories on butterfly. 

Experts recommend it has been a most stylish and effective way to get you in shape even faster.But initially you should start with atleast 10 – 15 mins per day and try to increase the duration for every  5 days.

Yoga:

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It has been a traditional way to lose weight on initial stage and no need to mention that it has been more effective way in weight loss as well and that too in a healthy way .

Expert says ,a middle aged person could be able to lose more than 140 calories from practicing yoga daily for at least 30 mins.

Aside from health direct benefits yoga could help you in building mindfulness,that’ll resist you from having junk and unhealthy foods and also control overeating and helps you in building good understanding of your hunger signals.

Cycling:

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Experts says , every 30 mins of cycling helps you to lose more than 260 calories on stationary bike and it could be over 290 calories for bicycle at a moderate speed of 12- 13 mph. 

Its among those prime efforts that will help you in losing weight. More often you can do this practice both indoors and outdoors. So regular cycling with proper foods could be more effective than regular.



One thing I must say you, these kind of exercise have their another impact in your body. Fat helps Toxins to get accumulated and by the process of losing fat you will also detoxifying yourself .

so its necessary to sweat out, because this is the way how you could get those toxins came out from your body via skin pores.

Zumba:

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In order to lose weight you must create a calorie deficit by burning more calories than you are consuming.

You would be able to lose between 400 – 800 calories with mid to high intensity of zumba. Basically doing Zumba twice or thrice per week  with proper diet may help you to reach weight loss goal fast.

A study on 19 healthy woman in 2012 ends up with a result and that shows that avg of 9.5 calories per min 39 mins of Zumba class. And most importantly you can perform it with fun.

High Intensity Interval Training:

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In order to charged up your training session You must go with HIIT in order to lose weight fast. High Intensity Interval Training involves short interval of time putting almost maximum effort.

Tendency would  get that interval higher  day by day. It’ll definitely helps  you both in losing weight and hike in energy level as well. 

..and the funny matter is you can apply this simple technique to any kind of training.

Do weights:

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It has been a misconception that doing weights and strength will bulk you up but the fact is it can also slim you down.  

It’s not about to start all those lifting along, you can start from a initial stage if you are new to this. So head up to weight room  and start over .

If you are trying to lose weight fast , that’s not gonna be happen unless you make it so there’s a circuit training which involves moving quickly from one exercise to another , it’ll help you  to lose 30% more calorie. 

You need to be little tricky and hard worker in order to reach goal fast. And when you feel like quitting ,ask yourself why did you start.

Surya Namaskar:

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So many basic work out  are there but if you wanna try little effective workout then Surya Namaskar is best option for you. 

Basically it indicates the Sun Salutation, and it comprises of 12 different kind of pose like Bhujangasana , forward bend, prayer pose. 

Generally it takes a day or two to have a clear vision on all of those poses that includes Surya Namskar.

It’ll keep you refreshed and charmed through out the day also helps you in reducing anxiety and stress , keep your ligaments and skeleton more strengthful  and if you managed to have your normal breathing during work out you may lose your weight faster. Many Yoga experts introduce Surya NAmaskar to their followers.

if you are new to this fat losing journey ,initially you may try for these three simple exxercise along with above practices, you will definately makeit little faster.

Planks:

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Get in the push up position, but rest on your elbows and forearms. Pull your stomach muscles in tight, keeping your back, neck, and bottom in a straight line. Hold this position for 30 seconds or as long as possible. Rest and repeat 3-5 times.

Squats: 

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Stand with your feet about 8 inches (20 cm) apart. Extend your arms in front of you and do four sets of 15-20 squats.

Side stretches: 

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Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, with the palm facing right. Keeping your legs centered, lean to the right and "reach" over with your left arm, stretching your left side. Repeat 3-5 times on each side.

more over,

Here's something else which most of the people probably don't know, one thing which I told already that if you really wanna lose your fat quite fast then you must do something which can accelerate your calorie burning process along. 

so Fidgeting, it's good for you and also considered a non exercised physical activity, and it's an important way to burn calorie. 

You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you're talking, tapping your foot, just moving around

Technically you need to keep yourself active , no matter you need to perform all those workouts all day along but little efforts could make it faster.