Below is a list of the five most effective fat burning exercises with no equipment. The aim of this article is to show you some things that you can do if you are home or on the road and have no access to equipment. With these exercises, I want to eliminate as many excuses as possible. While it is always possible to come up with new excuses, it is good to have a gameplan to defeat a few of the most common.

Fat Burning Exercise #1 – Mountain Climber

The key for these exercises to be truly good at fat burning is they much be high intensity. You must be able to do these exercises for a short period of time with maximum effort. If you can do these exercises for more than a minute, you are either not pushing hard enough or need to find something more challenging. Try performing a mountain climber for 30 seconds as fast as you can. That will get your heart rate up in a hurry.

Fat Burning Exercise #2 – Burpees

I have yet to meet a person who likes doing burpees. They are very demanding and there is a lot of up and down movement. They will get you breathing very hard, very fast. But they’re done quick and I’ve also yet to meet a person who is not glad they finished a good set of burpees.

Fat Burning Exercise #3 – Spiderman Climb

These are great for the core in addition to being good at elevating the heart rate to high intensity level. Some may find them easier than the previous to exercises, but try doing them as fast as you can and get your knees all the way up outside your arms. Then tell me it isn’t intense!

Fat Burning Exercise #4 – Pushup On and Off Step

For those of you who can’t do regular pushups, simply move your arms onto and off of a step while in pushup position. Go as fast as you can. This exercise places a good demand on the upper body so you are likely to experience muscle failure within 30-60 seconds. This makes it a great addition to a fat burning routine when you have no equipment available.

Fat Burning Exercise #5 – Single-Leg Squat

This exercise is not about getting you out of breath like a lot of the others will, but it still is great for fat loss purposes because it promotes a number of fat burning benefits. You always want to be building small amounts of lean muscle, and the single-leg squat is one of the few exercises that can do this for most people with no equipment. If you can’t do a single-leg squat, do a step-up instead, but make sure you do not push off the ground.

These exercises are great for fat burning because they work at a high intensity. Put together properly, they can increase metabolic rate for several hours even after exercise in completely. Fat loss is all about burning as many calories as possible, and metabolic rate makes up the biggest piece of this puzzle.

You want to develop a muscle building program that you can live with. You have read books and it seems like everyone recommends something different. Which one do you choose?

All muscle building programs should include three factors. The first is the weight training itself. The second is the proper diet. The third is surprisingly rest. Each of these factors is equally important in a muscle building program. Let’s look at each and determine what is best for you.

Weight training can be basically broken down into two categories. HIT or High Intensity Training calls for 1 – 3 sessions of full body training each week. All of the repetitions are done to failure. This means that you do the repetition until you are unable do the repetition again. Periodization means that you will do light workouts for three weeks, medium workouts for three weeks and heavy workouts for three weeks. These workouts are typically done 3 times a week. Each period of exercise stresses one part of the body. These two categories can be and are modified to include some of each category in a workout. The most effective workout is one that exercises multiple muscle groups at one time.

A low fat high fiber diet is essential in any muscle building program. Low fat, high fiber foods provide the body with what it needs to create muscle. Foods high in fat content like most fast foods, do not supply the body with what is necessary to build muscle. Your muscle building diet is not only what you put into your body but also when you put it in. Frequent small meals are better than a few large ones. You control your workout to build the muscle that you want. You can control what you put into your body to help it build that muscle.

Any muscle building program must include rest. When you exercise your body your muscles will become sore. This soreness is your body’s way of saying that you have broken down muscle fiber. Your body needs a rest period to rebuild that muscle fiber. Your body as it rebuilds the muscle fiber will recognize that the fiber that was there wasn’t strong enough to do what you asked of it. Your body will rebuild that muscle fiber stronger and larger. No, you aren’t the six million dollar man, but your body will and does recognize the need to rebuild bigger and better.

An effective muscle building program consists of 3 parts, weight training, nutrition and rest. If any of the three are neglected, then it will take the muscle building program a longer time to produce the desired results. Muscle building programs are not just about being a “gym rat”. Muscle building programs are an all-encompassing exercise in discipline.

If you want to lose weight fast, then you have to do some exercises. One good exercise that helps you keep fit is cardio exercise. It also helps keep your heart from certain diseases. These exercise are very easy and can be fun to do too.

One good choice of cardio exercise is swimming. Swimming is good especially done with a group of people and can be done with old people as well.

People with joint problems can easily jump into this kind of exercise because the water does not put stress on their joints and would rather relax it. This makes swimming very ideal for people way above their age.

Older people can also enjoy other forms of exercise other than swimming like walking. Walking tends to exercise both the muscles of the legs and the muscles of the heart. They may not be able to burn calories like that of swimming but they are good for maintaining the fitness of the body.

Jogging can be a fun activity for the entire family. Jogging helps improve the overall fitness and can be another way to improve muscles and tone them. It is a great way to burn calories fast. Though good for the body, it is not advisable for everybody to go jogging since it puts too much stress in the body.

And since jogging is not for everybody, it is better that you try out biking instead. Biking does not put too much stress to the body like jogging. Biking can also be fun especially if you ride around the neighborhood. It is also a good transportation option if you are living near your workplace.

For people who enjoy socializing while doing cardio exercises, sports like basketball can be a good choice. Try out sports like basketball to help tone your lower body as well as enhance the muscles of the heart.

Another option is tennis. It works the upper body which also works the heart, Tennis is a good cardio exercise and sport. It increases the heart rate and improves cardiovascular health.

There are a lot more exercises that help keep your heart healthy.

I hear this question often – it reflects the experience of many 40 year old women. Most have been on at least 5, if not more diets, products or weight loss programs. But up to now  they couldn’t lose weight permanently. It has a lot to do with the hormone system. Compared to a 20 year old woman, the metabolism of a 40 year old works much slower.

Given the time constraints of most middle-aged women you probably won’t be able to make up for this by increasing your exercise time. Here are a couple of tips which will help you to lose weight permanently:

First, you need to be clear what your motivation is and keep that motivation always on top of your mind. Write it down and post it around the house so you see it several times a day- especially everywhere you store food.

Second, get your hormone system going as best as you can. You need to look for healthy nutrition and stress management. Your hormone system cannot function properly if it doesn’t get the right nutrients, and stress will challenge your hormonal balance as well.

Third you need to understand that your body demands more calories than you can allow yourself to consume. This means: You need to handle having a slight feeling of hunger most of the time. The easiest way to address this situation is eating 5-6 small meals per day, so you always feel full. Being emotionally well-balanced helps too- you might need to learn some stress-releasing techniques.

Last, being physically active will not only get your hormones up, it will energize you too. Many 40 year old women have little to no time for exercising. But, if you can integrate 15 minutes in the morning and in the evening on 6 days a week, you will feel better and increase your chances to lose weight permanently greatly.

Many 40 year old women have a hard time losing weight. My program targets this specific situation:

People do not only want to lose weight. They want to lose weight as quickly as possible. This is understandable because once people become motivated to lose weight they will be very enthused about dropping their excess weight. Now, some may say it is tough to drop weight in a quick fashion. This is one of the common weight loss myths out there. In reality, there are a number of quick fat loss tips that can definitely set a person in the right direction for losing weight. Here is an overview of the most helpful quick fat loss tips:

1. It is best to avoid drinking calories

When you drink calories you are doing nothing to curb your hunger which means no matter how many calories you drink, you will still feel hungry. Those that drink soda, fruit juices, or even certain health drinks can end up ingesting 500 or extra calories a day with no effort. Save yourself the excess calories by avoid drinking them!

2. Among the other quick fat loss tips that are helpful is to always walk for about 20 minutes after you eat

This will burn a small amount of calories during the 20 minute period, but it will also help kick your metabolism into high gear which will help burn additional calories for the rest of the day. And, by the way, if you eat three meals a day and walk 20 minutes after each meal that is an hour a walking per day which is upwards of 250 calories per day. This can lead to weight loss in a very quick amount of time.

3. For those that wish to really get ripped in as quick an amount of time as possible, cross training would be a wise plan of action for weight loss

Cross training generally involves taking part in more than one method of exercise during the week. So, someone who lifts weights, jogs, plays tennis, and performs yoga exercises would be considered someone who cross trains. This becomes one of the very best workout plans for those motivated individuals who wish to work with an involved training regimen.

4. Working out first thing in the morning is one of the very best quick weight loss tips one could be offered

Why is this? Because when you workout first thing in the morning, you do not have any food in your system. That means whatever calories you burn will be stored fat. As a result, you will develop a leaner physique in an expedited amount of time since your weight loss will be maximized.

5. And lastly, one of the best quick fat loss tips is to up your intensity levels

If you are working out at too leisurely a pace, you will discover your fat loss goals will not be met in as quick an amount of time as you hoped. However, if you take the steps to raise your workload and intensity levels, you will discover results come in a much quicker manner.

Cardio weight loss workouts should be done in the morning on empty stomach, before you eat anything,because they will be more effective.

Whether you run, jog, walk, swim, jump rope, do aerobics, ride bike or others,doing it in the morning is for maximum fat loss.

This is because when you do your cardio weight loss workouts on an empty stomach,you are burning calories stored in the body,not the ones from what you just ate that day.

So, when your body sees that there are no carbohydrates to burn,it burns stored body fat.

You already know that one of the most important things you can do for your weight loss goals is regular cardio exercise. There are so many choices out there,but below you can find the most effective cardio weight loss workouts.

Running

Running is one of best activities you can do. It doesn’t require special equipment and you can do it anywhere, anytime. By running,you burn serious calories, especially if you add hills and sprints. A 145 pounds person can burn 300 calories in 30 minutes at 5.2 mph speed.

The only inconvenient is that you need some quality shoes.

It also takes lots of practice and you should watch your knees and ankles for any discomfort or pain.

Bicycling

In or outdoors, cycling gives some great cardio exercise.You will use all the power in your legs, you’ll increase endurance while burning lots of calories.You can burn from 250-500 in 30 minutes, depending on how fast you go and how high is your resistance.

Swimming

Swimming is a full body exercise. The more body parts you involve in your workout, the more calories you will burn. Spend 30 minutes doing the breastroke and you’ll burn almost 400 calories.

When swimming,your joints are fully supported so you don’t have to worry about any injuries.

Step Aerobics

Step aerobics is one tough workout that targets your legs, butt and hips while burning almost 400 calories in 30 minutes during high intensity sessions.Though it might look complicated, step is easy to learn if you start with a beginner class or video,it requires practice but it worth it.

Walking

Walking is a great exercise, burning about 180 calories in 30 minutes.Adding a little intensity,hills, sprints or even a few minutes of jogging can increase the amount of calories you burn when walking.

Cardio weight loss workouts with traning machines and free weights

Exercises can be done two different ways,by using machines or by using free weights.

Free weights are usually dumbbells and barbells.

Machines are designed in such a way that they do a part of the work for you keeping the weight stable.The machine puts everything in a constant stable position that allows you to only have to move the weight from one point to another.

Free weight exercises also require you also to keep the weight stable throughout the entire movement,not to only move the weight.Using more muscles you burn a little more calories.

Both cardio weight loss workouts are effective and can be used in your workout routine,but free weights are better when you want to build muscle.

There are generally two types of cardio weight loss workouts,isolated and compound.

An isolated exercise is an exercise that isolates one muscle to perform the movement,it only uses that muscle.

A compound exercise needs to use additional muscles to perform the movement.

While both types of exercises are effective and should be used in your cardio workout routine for weight loss,compound exercises are more effective when it comes to building muscle and increasing strength.

You’ve probably heard all of the “common sense” stuff about building muscle. You know how you should work out for 90 minutes every day and do three sets of 8 reps on every machine. Guess what: It used to be “common sense” that the earth is flat too! The fact is that those sorts of old fashioned approaches are just not very effective. You can actually build muscle much faster by working out less but working out smarter.

There’s where Jon Benson’s advice comes in very handy. Jon Benson is a “rebel trainer” who tells the truth about how to build muscle faster by working out smarter (and working out less.) Did you know that you can build a huge amount of muscle with short 7 minute workouts? You can and you will if you follow Benson’s guide: 7 Minute Muscle.

What’s 7 Minute Muscle? It’s a guide written by Benson which can be downloaded online instantly (24/7/365) and which contains all of the information you need to build a huge amount of muscle in a very short time. If you want to make sure you are making the most out of your time at the gym then this is what you need.

It’s more than just a written guide though. It also includes training videos which show you exactly how you should be training. These videos are essential and they are part of what puts this guide ahead of the competition. It’s sometimes hard to know how to perform an exercise without an example. 7 Minute Muscle includes those examples.

If you are anything at all like me, you know you should exercise. You actually enjoy exercising when you do it, it’s just hard to find the time or the motivation to do it. You know that the point of Fitness Diet Plans are actually the fitness part. I do well when I go to the gym, I actually like going to the gym, and it’s just so far away. (I can see my gym’s sign from my balcony). Even though I like going to the gym I would prefer to work out at home, but then it’s even harder to find the motivation to do it and continue with it on a regular basis.

I have found a few different websites that tout online fitness diet plans and most of them look okay. What I need is a constant barrage of motivation though. Even when I’m at work I need to be thinking about exercising. I found a website that offers a free trainer via a program that is designed specifically for me. I only need to lose 15 pounds to be at my ideal weight. I don’t want to pay a fortune at my gym for a trainer when I know I can lose this weight by myself- if only I’d go to the gym that is. So, I filled out all the pertinent information on the website and decided to give it a try.

The Fitness diet plan with a web trainer is actually pretty cool. I get text messages asking me if I’m going to walk or job when I get off of work. I get emails to all five of my accounts and I have a support team in an online forum. Granted, it is online and that means I need to sit down and not move around much to participate. So, after encouragement from the other folks on my team, I participate after my work outs as part of the cool down routine.

I never, in a million years, would have thought that a fitness diet plan implemented online with an online trainer who is not standing a foot away yelling about how fat and worthless I am , would actually motivate me to do anything. But the program is working for me. I feel guilty if I skip a work out and don’t check in with my team that night. I’ve become buddies with them and it’s actually working. I’m down five pounds two weeks into it.

Are you conscious of your weight? Do you want to lose some weight? If you are fat and want to lose weight, here are five tips on weight loss for fat people that you may want to consider.

Weight loss for fat people is a very challenging journey. Most fat people who do a weight loss program can shed some pounds temporarily. Then after some time, the weight will be regained. Diet programs that are mostly available are not effective and successful because it fails to focus on the real goal – permanent weight loss. Based on clinical research, there are strategies on how to be successful in programs on weight loss for fat people.

1) If you want to lose weight, exercise is a vital key in its success. To aim for your goal, you have to do at least five times of 30 minute sessions every week, or undergo three times of 10 minute sessions per day. You have to strive harder and commit to exercise. It’s a lame excuse that you do not have time to exercise. Those pounds will not disappear without exercise. In order to enjoy your exercise regimen, find something that you enjoy doing. There are more chances that you will stick with it. For instance, if you are a pet lover, walking your dog every morning can be your exercise.

2) Focus on how to be healthy and not to be thin. Eat foods that will make you healthy and not what will add to your weight. Have a mindset that you will follow the food pyramid.

3) Make a food diary. A lot a time each day to record what have you eaten, how much, your level of hunger before eating and your emotions while eating. By recording, you are becoming aware of your food intake and the corresponding emotions.

4) Another tip on losing weight for fat people is that you have to find out why you overeat. Is it because of boredom, stress, anger, loneliness, depression and other emotions? You have to learn how to deal with these emotions without overeating. It is a skill that will surely help you in the long run.

5) Last but not the least, a helpful tip on weight loss for fat people is that you have to join a support weight management group. Support and encouragement from other people is a big factor in becoming successful. It is best to check with your local hospital for groups who conduct weight loss programs.

The most effective fitness workout program is the one that gives you the best results in the shortest possible time.

Bear in mind that exercising more than simply improves your physique, it enhances your emotional well-being, increases your energy as well as having an effect on the physiology of the brain.

If the time and distance needed to get to the gym has been your number one excuse for not exercising then you have no excuse if you create a home fitness workout. Exercise routines which you do early in the morning can certainly be an excellent jump-start into your day before getting to work, or whatever you have planned for the rest of the day.

Workouts should be in the region of 20 – 30 minutes and focused. Once you master your routines, you can do these workouts anywhere.

Why should you work out

Apart from the obvious and well-known benefits of gaining muscle and losing weight, which of courses improves your appearance and self-esteem.

Exercise will help you to keep physically and mentally healthy. It helps encourage regular brain functions and can help keep the brain active. Exercise is good for the brain and helps preserve memory. It can help prevent and even reverse depression.

Exercise has been implicated in helping people prevent or recover from some forms of cancer and other types of disease and sickness. This may be as a result of increasing the flow of oxygen around the body. It is generally known and accepted in medical circles that bacteria and virus cannot survive well in an oxygen environment. Exercise can literally cure diseases like some forms of heart disease. Exercise will also help lower your blood pressure.

Exercise is like anything else, and too much of a good thing can be detrimental. Exercise is not just for Olympic hopefuls or super models. Workouts don’t need to be long and too hard, but they should be engaging and enjoyable.

Once you master your routines, you can do these workouts anywhere.

Exercises at home are usually performed on a mat and can be done by people of all ages and fitness levels.

Be careful, exercises can be harmful for the knees and lower back, so care needs to be taken when starting your workout program not to over do it.

As exercises increase with time they can become intense and you do need to keep track of your reps.

Workouts should be well structured and leave you toned, flexible and in great cardiovascular shape. Workouts should also be enjoyable and invigorating.