Want to shed those extra pounds without having to join a fancy gym or commit to a personal trainer? Try these easy, convenient and low-cost but effective methods.
Fat-Blast Method 1:Walking
Power walking or brisk walking is a great low-intensity workout. Low-intensity exercises burn a higher percentage of fat than high-intensity ones, as the fat is used to fuel your workout.
Although low-intensity exercises (walking) burn a higher percentage of fat than high-intensity exercises (running), fewer calories are burnt. Therefore, you will need to increase the time and intensity spent on brisk walking. Going for a longer walk is one way, adding variety such as slope climbing, is another.
Walking is especially good for beginners, older folk or people who generally aren't used to doing a lot of exercise, especially not with a lot of pounding. For the significantly overweight, walking can be less stressful on the body. Moreover, it can be done at any time of the year, even while you're travelling! All you need is a great pair of shoes.
Fat-Blast Method 2: Skipping
You thought that skipping rope was only for little girls? Think again! Done properly, 10 minutes of jump rope is equivalent running an 8-minute mile or 30 minutes of jogging at a moderate pace.
Skipping is a high-intensity form of aerobic exercise which can torch fat, build muscle and improve performance all-in-one. In short, it is a total body workout standing on one spot and can help you lose weight by raising your metabolism even after your workout has ended.
This is also an amazingly low-cost way to blast fat. A rope can last for years and you can get one for under $10 that comes with a DVD. Now, exercise in comfort at home without worry about the weather spoiling your plans. What more can you ask for?
Fat-Blast Method 3: Interval Training
(Credit: SPRI Xertube Resistance Cord with Door Attachment from Amazon)
Interval training is a type of discontinuous physical training that involves a series of low- to high-intensity exercise workouts with rest periods in between. Basically, giving bursts of hard work, and then allowing time to recover before exerting another burst. of. high intensity. (Try: sprinting continuously for a minute, and then jogging for two minutes OR sprint all out for 20 seconds, then walk for 60 seconds.)
Be it running, swimming, step aerobics, on an exercise bike or rowing machine, interval training is one of the best fat-blasting exercises. This is because it burns more calories due to the intense bursts of work. The faster you burn calories, the faster you burn fat.
For an interval training demo, watch the video below this article. You can get the free mp3 by visiting the website at the end of the video and resistance cords for less than $15.
Fat-Blast Method 4: Take the Stairs
No longer will the staircase be your worst enemy, but best fat-blasting buddy! Say no to the elevator and escalator. Instead, take the stairs. This can burn more calories per minute than jogging and builds muscles in your lower body. Burn, baby, burn!
Beginners wanting to use stair-climbing to seriously burn fat,can start by walking up the stairs. Yes, you saw that right. 20 flights, here we come! Don't be afraid to take a breather when you are tired.
Fat-Blasting Method 5: Lift Dumbbells...
Lift dumbbells ... slowly.
Dumbbells, you said? Ironically, this is a smart and economic way to burn fat from the comfort of your own home.
Research has shown that strength training helps to trim major fat. Benefits of weight training: weight training builds lean muscle tissue. More muscle means more calories burnt and hence a higher metabolic rate.
Also, did you know that using dumbbells activates more muscle fibers than using machines? Another surprise: super-slow reps increases strength by 50 percent.