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Last Updated on December 15, 2020

10 Effective Fat Burning Weight Loss Exercises To Do at Home

10 Effective Fat Burning Weight Loss Exercises To Do at Home

Many assume that the only way to get the body they want is to purchase a gym membership; however, exercising at home can burn fat and calories just as well!

As someone that lost 85 pounds, my weight loss journey started by exercising and burning fat at home. A variety of methods and exercises helped get my first 35 pounds off.

The key to losing weight, burning fat, and being healthy is mindfulness- check out this article for tips on mindful eating. Being mindful of your nutrition and food consumption is so important. It is, the most important factor of health, wellness, fat burn, and weight loss.

Everyone begins their weight loss journey for different reasons, at different points in life. Whatever the reason, you deserve a round of applause! This is a huge decision and it means that you are aware! There is strength and power in that!

In this article, we’ll look into the most effective fat burning weight loss exercises to do at home and why you should start trying.

What is Fat Burning?

Fat burning comes from the metabolism. The metabolism works to turn food into energy.

As we begin to be more mindful of food choices, calorie intake, and exercise, our bodies begin to burn fat. The body starts using the energy stored in the fat cells as fuel and it stops storing away fat.

When fat is used as energy, it means that it is being burned. If you want to learn more about fat burning, take a look at this article: How to Be Healthy and Lose Fat

Benefits of Exercising at Home

As mentioned earlier, my first 35 pounds were lost working out at home. For me, I needed to be comfortable. At the time, the gym meant experienced with proper form; I was neither.

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No matter the type of workout, the method or the location, commitment and dedication is key. Exercising at home for fat burn/loss is affordable, convenient, and with a variety.

There are no monthly/annual membership fees. You will be in the comfort of your own home and schedule. You have choices! You can use videos, games, and phone apps.

How to Plan for Exercising from Home

Creating a schedule and sticking to it is very important. It goes back to commitment and dedication. Have you considered the time of day that works best for you? Would a split exercise schedule work (split between morning and evening)?

You have to define your exercise plan, what will your fitness plan look like? Have you selected a dedicated space in your home? Consider transforming an area in the garage, basement, bedroom. I turned my second bedroom into my half office half gym.

Do you need equipment? Consider the need for floor mats, weight racks, cardio equipment, videos or DVD’s.

What about accountability? Consider an exercise buddy or accountability partner.

Having a set plan will help increase motivation. Motivation is going to be necessary to embark on and to stay committed to exercising for fat burn and weight loss. A supportive social environment is also extremely important.

The 10 Most Effective Exercises to Do at Home

1. Elliptical

Ellipticals are designed to be low impact, so they are easy on the joints. They are also versatile because they offer a range of intensities, speeds, and resistance.

For maximum burning, add an incline to your workout. This will activate conditioning in the legs and glutes. Lower inclines and increased intensity work good for the quads.

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2. Jumping Rope

Athletes, especially Boxer’s, are known for training with this fat burning exercise.

Besides being one cheap piece of equipment, the benefits are amazing. Jumping rope helps strengthen footwork, builds and strengthens upper back and shoulders, enhances coordination, and also allows one to burn about 500 calories in just 30 minutes.

Intervals are the best way to engage in this workout. Many are unable to jump rope for 30 minutes straight.

This is also a great hotel and travel workout for the frequent traveler. Simply throw the rope into your suitcase and you will be able to continue your commitment to burning fat while traveling.

3. Kettle Bells

This is a great workout! It is a combined- double impact workout. It offers cardio and strength training all in one.

The calories burned are both aerobic calorie (activity that can be maintained for a long period of time) and anaerobic exercises (activity that cannot be sustained for long). Consider this the cardio exercise that builds muscle.

A great way to make this exercise fun and create a group workout is to use Shred it With Weights, a method came up by Jillian Michael, who creates an empowering vibe with unique alternatives for injuries.

4. Running/Walking Stairs (No Equipment Needed)

Like the kettle bell, stair climbing is both cardio/aerobic and anaerobic exercise. Stair climbing burns fat by utilizing the largest metabolically active muscles. It conditions and strengthens many parts of the body:

  • Works out the lower body- legs, glutes, and quads
  • Increases core muscle strength
  • Tones the body
  • Helps build bone strength because it is a weight bearing exercise (weight bearing exercises are known as the best for burning fat means weight training).
  • Is a low impact workout meaning it is easy on the joints.

5. Bike Riding

Bike riding — both stationary and not, have great fat burning benefits. To get there, the intensity has to be moderate.

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Maximizing the calorie and fat burn require interval training. Consider doing really high intensity for a few minutes then decreasing the intensity for a few minutes, and so on.

Like stairs and kettle bell, bike riding is an aerobic anaerobic- cardio and strength.

6. Push-ups

Push-ups

can be done everywhere. They are easy with explosive benefits: posture improvement, whole body muscle toning, strengthens vitality, and helps prevent shoulder and back injuries.

Because push-ups build muscle, and muscle means leans muscle mass, push-ups contribute to your body working harder to keep the system running, hence, burning fat.

7. Jumping Jacks

This exercise forces you to work all of your muscles at once. This means that your body is working extra hard therefore, increasing your heart rate and burning a lot of calories and fat.

Jumping jacks are known to be one the best cardio workouts. Because of the full body usage, it is one of the fastest ways to burn fat.

8. Agility Ladder

An agility ladder offers a really inexpensive yet effective and versatile workout. It offers cardio and strength training benefits, making it full impact.

There are a variety of movements that can be done: sideways walking/ shuffles, a variety of hopping, backward lunges, etc.

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This is a great beginners video:

9. Squat Jumps

Squats jumps offer amazing toning benefits for glutes, calves, hamstrings, quadriceps, and core. They are considered a plyometric workout- an exercise that builds power.

With more power, we re able to generate force faster. These benefits offer aging benefits, helping with functionality as we age.

10. Mountain Climbers

Mountain climbers are great for belly fat. This is a core strengthening workout, targeting hips and shoulders. The more intensity used, the more effective, which leads to greater fat loss.

Here’s how to do it:

    Final Words

    Exercising from home is a great way to burn fat. It is cost effective and can fit into any schedule. It is a good idea to review your plan with your Physician.

    Equally important- mindfulness. Mindfulness is the key to fat burning and losing weight. A proper diet and commitment to your goals is the perfect recipe for weight loss success!

    Remember, exercising from home doesn’t have to be lonely. As stated above, it is a great idea to have an accountability partner(s) and/or create group workouts from home. Even if your group members are not local, jump on Skype, face time, WhatsApp, etc. and you can still have a fat burning group exercise!

    Featured photo credit: Luis Quintero via unsplash.com

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    Veronica Castillo

    Vee Castil; Resume & Career Writer ᛫ Traveler ᛫ Vegan ᛫ Weight Loss Success (-85lbs)

    Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower 17 Ideas to Get Motivated to Lose Weight Now 10 Effective Fat Burning Weight Loss Exercises To Do at Home Do Essential Oils for Weight Loss Actually Work? Tasty and Healthy Weight Loss Snacks to Reach Your Goals Fast

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    Last Updated on December 28, 2020

    How to Build Muscle Fast: 5 Fitness and Nutrition Hacks

    How to Build Muscle Fast: 5 Fitness and Nutrition Hacks

    Building muscle isn’t rocket science. All it takes is repeatedly doing the things that are proven in the lab and gym to work. This article provides 5 great ways to build muscle fast.

    None of them requires you to spend lots of money on fancy fitness equipment or nutritional supplements. All you have to be willing to do is make a few adjustments to your diet, workout, and supplement routines. Put forth the effort, and you’ll be able to gain 5-10 lbs. of muscle in a month or two.

    1. Eat Enough Protein Every Day

    Contrary to what advertisements for protein powders say, you don’t need to eat and drink hundreds of grams daily to build muscle. The truth is, eating this amount won’t help you build muscle faster. It can actually be stored as fat.

    All you really need is enough to meet your body’s daily needs and then a little more to stimulate muscle gain. This works out to about .8 grams per pound of body weight. So, if you weigh 150 lbs., you need to eat about 120 grams of protein daily.

    Don’t stress too much over exactly how many grams of protein are in everything you eat. Use the eyeball method instead. 

    This is done by looking at the protein on your plate and picturing an amount that’s the size of the palm of your hand. This amount contains about 28 grams of protein[1]. Do this every time you eat, and you’ll easily be able to make sure you eat enough.

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    What does 25 grams of protein look like?

      You also need to know which foods are protein rich. They include: beef, eggs, poultry, pork, and seafood. Drink a protein shake if you’re having trouble eating enough of these foods. The best type of shake for building muscle is one that uses whey and casein proteins as its primary sources.

      Research shows these are the best protein powders for building muscle. One study also shows that drinking a shake that contains casein protein before bed can actually turn on the muscle building process[2].

      2. Do “Big” Lifts

      Forget exercises like curls, shoulder presses, and flyes and training individual body parts (chest, back, biceps, etc.) if building muscle is your goal. Instead, perform strength training exercises that train several muscle groups at once. Scientific studies show that exercises that do this are better for building muscle than the aforementioned isolation movements[3].

      Exercises you should do often include: dips, deadlifts, farmers walks, kettlebell swings, military presses, and pull ups. These are the movements that will really stimulate your body to build muscle fast.

      This video below will teach you how to perform my favorite muscle building exercise: farmer’s walks.

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      3. Train Hard Often

      You don’t have to work out every day for hours at a time to build muscle fast. What you need to do is train using the exercises I mentioned above often enough to stimulate muscle growth. Lifting weights 3 to 4 times a week is plenty. Give yourself a day’s rest after every 1-2 workouts.

      Your workouts only need to have 4-6 of these exercises. Choose an exercise for every major muscle group at each workout, and you’re set. This includes your legs (squats, deadlifts, lunges), chest/shoulders/triceps (bench press, dips, military press, push ups), and back (bent over rows, pull ups).

      I like to include a total body exercise every workout, too. I find that they are the best exercises for building muscle fast. This includes exercises like kettlebell swings, kettlebell throws, and farmer’s walks.

      Perform 3-5 sets of each exercise for 6-10 reps. Use a weight that makes it difficult to do the last rep of each set but not so hard that you cannot do it without using good form. Increase the weight you use when you can do every rep of each set.

      4. Rest and Recover Between Your Workouts

      Working out breaks down your muscles and eats into your ability to recover. You build muscle when you aren’t exercising. Therefore, proper rest and recovery can speed the muscle building process.

      The best way is to get enough sleep. Getting 7-8 hours of sleep every night will enable you to train harder and longer, and build muscle faster. If you can’t get this much sleep daily, take a 45 minute nap during the day to make up the difference.

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      Another way to recover faster and build muscle fast is to back off a little bit with regard to the number of sets and reps you do at each workout every once in awhile. Studies show that reducing the workout volume (sets and reps) by about 50% every 8-12 weeks can help you make progress significantly faster[4].

      This means that instead of doing 12 total sets at a workout, you’ll only do 6 using the same weight. Do this for a week, and then go back to your normal routine.

      Cutting back every once in a while will help you stay mentally fresh, too. This, in turn, gives you more energy to put into your future workouts.

      5. Take Nutritional Supplements That Are Proven To Work

      Once you have the four other tips in place, you can consider taking nutritional supplements to help you build muscle fast. The key thing is to use products that work. Through my research, I have found that there are three that work best: branched-chain amino acids, creatine monohydrate, and fish oil.

      The first supplement, branched-chain amino acids, are shown in several research studies to give you energy during your workout, decrease muscle soreness, and “turn on” the muscle-building process within your body. I find that they help me increase my energy and decrease post-workout soreness. You should take about .05 grams per pound of body weight before and after working out for the best results.

      Next is my favorite, creatine monohydrate. If you’re only going to take one supplement to build muscle, this is the one. This is because there are dozens, if not hundreds, of scientific studies that show it safely helps you build muscle and get stronger[5].

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      If you decide to give it a try, make sure you buy a product that is tested and guaranteed to include nothing but creatine monohydrate to ensure its purity. When you take creatine, follow what’s referred to as the loading phase, which is taking 10-20 grams a day for 5-7 days for the best results.

      Research shows this is the best way to get as creatine into your cells as quickly as possible. You can then back off to 5 grams a day to keep getting benefits[6].

      Last but not least is fish oil. In addition to being good for the health of your brain and heart, it can also help you build muscle fast. In one study, subjects taking 2 grams of fish oil daily for 6 weeks added a couple pounds of muscle[7].

      They lost body fat, too, and all without changing their diet or exercising at all. When shopping for a fish oil supplement, make sure you buy a concentrated source that’s tested to be free of impurities and pesticides.

      The Bottom Line

      Getting fit and building muscle doesn’t happen overnight, but with some simple changes to your diet and exercise routine, you can still build muscle fast when you build from a place of motivation and persistence.

      Whether you’re working out at home or at the gym, apply the above tips and watch your muscles grow week after week.

      More on Building Muscle

      Featured photo credit: Anastase Maragos via unsplash.com

      Reference

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