#burn fat calories for abs and side

[twingirlsfitness]

18 min Cardio at home for burn calories | side abs strained, no equipment, no repeat

In this video, we're going to show you how to do 18 minutes of cardio at home using just your own body weight! This cardio routine will help you burn calories and build muscle without any equipment or strain on your side abs.

If you're looking to burn calories and tone your side abs without any additional effort, this is the cardio routine for you! By doing this routine at home, you'll be able to exercise in the privacy of your own home and hit all the major muscle groups in the process!

00:00 START UP

00:12 JUMPING - JACK

01:14 KNEE KICK LIFT

02:14 SQUAT REACH

03:25 CLIMBERS - JUMP

04:27 SQUAT - JUMP

06:09 KNEE PULL IN

07:06 HEAL TOUCH

08:06 SQUAT - TWIST

09:06 SQUAT- CRISS - CROSS

10:01 BICYCLE CRUNCH

11:05 CRUNCH - REVERSE

12:10 BREAKDANCER KICKS

13:21 CROSS BODY - ANKLE TAP

14:18 JUMPING - TOE TOUCH

15:25 SCISSOR - KICKS

16:20 PLANK

17:14 GROINERS

❤️Love yourself, Love workout.

I am here to support you 100%. Don't say tomorrow, or next week, Do a workout today.

This workout is for men and women. Evan, it's suitable for beginners.

I am here 100% to support you, so please comment if you have any questions.

_________________________________________________________________👇

Please Subscribe to My Workout Channel:

@Twin Girls Fitness

Instagram:

Twingirlsfitness.

Thank you for being so supportive.❤️

Hiit it, Girls. 🔥

__________________________________________________________________

⭐My other Workout videos you might be interested in:

1. https://www.youtube.com/watch?v=NasIKfJdT_I (Legs & Glute Workout)

2. https://www.youtube.com/watch?v=mkvEHs583Sg&t=11s (6-Min Abs Workout At

[movieworld12]

; Opens a new tab

[adiprose-abernath]

Proof is in the Pudding

Content Warning: Hypnosis, long term weight gain, fit to fat, slob

Chris was your example of your basic gym rat. Wake up at 5am, start your grind and get your protein shake on. Then, it's the gym for 3 hours and then it's out for a jog. By end of day, he was burning thousands upon thousands of calories carelessly like the gaunt slip of paper of a man he was. One night, however, he gets an advertisement for Adiprose Adipudding, a new product from Adiprose Enterprising that was said to contain "4 times the calories as the leading brand and twice the protein. No need to worry, so whats youre hurry? Try our Insta-Pudding, Today!" Unfortunately for our skeletal sucker the word "protein" was all he needed.

4 days pass and a big box arrives at his doorstep with the logo of a friendly bespeckled werewolf giving a sly wink and grin. Excited for his delivery, he's a bit confused by the portions in small, individually wrapped packages of powder and a flash drive that says "WATCH ME" on it. Supposing its an instructional video, he pops it into his computer and presses play. The video begins with a superimposition of the company mascot and a recipe on how to create the Insta-Pudding mixture followed by a step by step tutorial. Regardless of how redundant a tutorial is for a 4 step process, Chris can't help but be drawn in the by the beautiful baritone tones of the narrator, mesmerized by mindless mixing and making and building and baking and, by its end, he seems to snap out of a trance. He looks back at the box and sees nothing but empty wrappers and...wait...what is this? He feels a grumble in his stomach and touches it to feel his flesh. Did he eat ALL of the puddings? That couldn't be. He rushes to the bathroom to discover his face covered with the chocolate and frosting. How is this even possible? Then the voice in the advertisement seems to waft in his ears. "No need to worry." And he finds himself relaxing and hungry. Perhaps another order will calm his suspicions

A few weeks go by with thus and changes begin to appear on our pitiful protagonist. His pecs begin plumping as a big billowy belly replaces the abs that were there before. His biceps melt and hang with gravity as flabby flesh hang from both sides of his arms. His legs, once lithe and lanky, thicken and turn tubby the thighs like tree trunks. His face isn't spared either as a small double chin rests under his lonely single. His cheeks puffen out and his face fills with fat. Every part of him grows and, though he won't admit it, he's starting to enjoy it?

Ever the dutiful rat, he decides to head to the gym again. Maybe that'll clear the headfog he's been experiencing. As he walks that way though, the adiprose jingle chimes along the street as a delivery van lazily drives along. A red flag in his head is ignored as begins to turn to the fast food parlor right beside the gym and go in instead. Then, after ordering food for people twice his size til hes scarfed it all down in a piggish panicked display as though hed never tasted food in his life.

This activity repeats itself every week for another two months, his belly ballooning bigger and bigger, sagging lower and lower His A cups turn to B and nearly crest C as his bloated breasts become heavy with fat and flab. His steps, when he can make them, are thunderous as his thighs, wide as oaks and nearly as heavy carrying a porkish portly poundage. His body is rarely covered in clothes but it is certainly covered in crumbs and frosting and sauces and food, his smelly form like a buffet of the food he's eaten. He wheezes, his poor lungs having difficulty managing a land whale 3 times his original size. Once a small gym rat of a meager 180 pounds, he flattens his former form with a fantastic five hundred and twelve, practically an inflated ironic icon of his greatest fears made manifest.

This is, of course, not the only case. For you see, the distribution of Instapuddings came with a special hallucinogen that would encourage the consumer to be consumed by calories and cakes and confectionary craze so powerful it made twinks into bears in no time at all. After all, what's the harm in a little self indulgence every now and again, and again, and again.

[weightlossregime]

Blast Belly Fat & Sculpt Your Core! Weight loss exercise for belly fat #BellyFatFighter #WeightLossExercises #WorkoutAtHome

Belly fat can be stubborn, but don't despair! These targeted exercises will help you torch calories and sculpt your dream core:

1. High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by rest periods get your heart pumping and burn serious fat. ⏱️ #HIITWorkout

2. Cardio: Get your heart rate up with activities like running, swimming, or jumping rope to burn overall body fat, including belly fat. ‍♀️ #CardioQueen

3. Russian Twists: Engage your obliques and core with this twisting motion, targeting those hard-to-reach side muscles. #CoreStrength

4. Mountain Climbers: Get your heart rate up while working your abs and legs with this dynamic exercise. ‍♀️ #FullBodyBurn

5. Plank Variations: The classic plank is a core powerhouse! Try different variations like side planks or knee planks to challenge your core from all angles. #PlankPower #StrongAbs #FitnessMotivation #weightloss #healthyweightloss #bellyfatexercise #healthylifestyle

Bonus Tip: Combine these exercises with a healthy diet for optimal belly fat reduction. Remember, consistency is key! ✨

[boltnutrition]

MYTH BUSTER FOR YOUR FITNESS JOURNEY

Fitness and health are two of the most talked about topics in today's society. There is no shortage of information available on the internet, but not all of it is accurate. With so many myths and misconceptions surrounding fitness and health, it can be difficult to know what information to trust. That's where a myth buster about fitness and health comes in. The purpose of this blog is to separate fact from fiction and provide accurate information to help you make informed decisions about your health and fitness. By debunking common myths and misconceptions, we aim to empower you to take control of your health and achieve your fitness goals. So, whether you're a seasoned fitness enthusiast or just starting out, this blog is a must-read for anyone looking to improve their health and wellness.

Here are 12 myths and real facts about fitness and health:

Myth 1: No Pain, No Gain Fact:

While pushing yourself during a workout is important, it is not necessary to experience pain to make progress. In fact, experiencing pain during exercise can indicate an injury or strain. It's important to listen to your body and adjust your workout accordingly.

Myth 2: Carbs are Bad Fact:

Carbs are an important source of energy and are necessary for a balanced diet. It's important to choose complex carbohydrates, like whole grains, fruits, and vegetables, instead of simple carbs like sugar and white flour.

Myth 3: You Have to Work Out for Hours to See Results Fact:

You don't have to spend hours at the gym to see results. In fact, research has shown that short, high-intensity workouts can be just as effective as longer, low-intensity workouts.

Myth 4: Muscle Turns into Fat if You Stop Working Out Fact:

Muscle and fat are two different types of tissue. When you stop working out, your muscles may shrink, but they will not turn into fat. However, if you stop exercising and continue to eat the same amount of food, you may gain weight in the form of fat.

Myth 5: Spot Training Can Reduce Fat in Specific Areas Fact:

While you can target specific muscle groups with exercise, you can't spot reduce fat in specific areas. Fat loss occurs throughout the body, not just in the area where you are working out.

Myth 6: You Can't Build Muscle After 30 Fact:

 Age is not a limiting factor when it comes to building muscle. As long as you are consistent with your workouts and eating a balanced diet, you can build muscle at any age.

Myth 7: All Supplements are Safe Fact:

 Not all supplements are safe or effective. Some supplements can have harmful side effects or interact with medications. It's important to speak with a doctor or a registered dietitian before starting any supplement regimen.

Myth 8: Stretching Before Exercise Prevents Injury Fact:

Stretching before exercise can help improve flexibility, but there is limited evidence to support the idea that stretching can prevent injury. It's more important to warm up with light aerobic exercise before starting a workout.

Myth 9: You Should Drink 8 Glasses of Water a Day Fact:

The "8 glasses of water a day" rule is a myth. The amount of water you need depends on many factors, such as your body size, activity level, and climate. A general guideline is to drink enough water so that your urine is light yellow in color.

Myth 10: Crunches are the Best Way to Get a Six-Pack Fact:

Crunches can help strengthen your abdominal muscles, but they won't reduce belly fat. To see your abs, you need to reduce your overall body fat through a combination of diet and exercise.

Myth 11: Sweating More Means You're Burning More Calories Fact:

Sweating is a natural response to heat and does not necessarily mean you are burning more calories. The amount of calories you burn during exercise depends on many factors, including your body size, activity level, and intensity of the workout.

Myth 12: You Can Eat Anything You Want if You Work Out Enough Fact:

While exercise is important, it's not a free pass to eat whatever you want. A healthy diet is an essential part of a healthy lifestyle and can't be compensated for by exercise alone.

These are some of the common myths and facts about fitness and health. It's important to always consult with a doctor or a qualified healthcare professional before starting any new exercise or diet program.

[zeromeanshappy]

So day 1 again of me

Breakfast - skipped

Exercise - cardio for 35 minutes

Lunch - glass of milk (200ml), and beef soup without meat or noodles, just bit of veggies

Exercise - fupa Challenge 20 minutes abs

Dinner - roasted duck 250g, no side dish, just the meat (roasted just with salt and bit of herbs). Again glass of milk

Low carbs, a bit higher fat so I dont feel hungry during the day. Usually Im not exercise twice in a day, because I am working 8 - 9 hours on my feet, which is almost 1800kcal burned. But today I have a day off, so I couldnt be just on a coach. I had 400g more then yesterday (I weigh myself every morning). I am also doing fasting, so 16 hours is my fasting window and 8 hours eating window. Thats why I am never gonna eat breakfast. Keeping my calorie deficite really low. It is really works.

So far I am not counting my calories, I will start when my weight wont change in 14 days.

Shame me, bully me, Call me ugly and fat. Love

Peace xxx

[foxymoxy]

So since Monday I have lost 3kg (it’s Friday night here). I have walked 2 x a day to and from work (I wear my gym gear because when I say walk I really mean push myself to go faster and faster everytime to try and beat myself the day before and feel the burn in my thighs, calves and Achilles tendons and abs. I get to work dripping in sweat and shower then work, then change to gym clothes again and power walk home to my apartment gym and I either jog or cycle 20-30mins 5min intervals either OTT on hard resistance or sprinting switching between the two. Then I must stay in the gym a minimum of 1hour total everyday so I then go do weights for the the session. If I don’t do at least an hour I shouldn’t have bothered to go if I was going to be such a lazy piece of 💩

I must workout everyday or my anxiety is overwhelming. Burning calories is my stress reliever and I feel so sick and I can’t relax or sleep if I don’t work out. I try to eat one small meal a day but I slip up a lot. Working out is my way to counteract my mistakes and weaknesses in moments of hunger

I used to be so proud of being healthy but the reason I sometimes do 20mins cardio sometimes is the reality that I have no energy. I feel awful somedays but I just can’t give myself a break or day off - even when feeling extremely weak and whole body aching and nauseous. I now realise that I can’t stop and it’s become another ritual in a secret list of rituals I do daily in my pursuit for perfection and punishment for not being perfect already.

All those days since I started dieting at 10 years old I have wasted flogging myself and I am still ugly and fat and now I’m 41 years old and still struggling to achieve my goals for the perfect body and now I can add being old to the list 😤 I used to be a figure skater and everything was about being thin. Both my parents also obsessed about their weights and my uncles and grandparents as my dad’s side were all jockeys and my whole family was into horse racing - my dad used to run in a black plastic garbage bag to sweat the fat out in the middle of the day in 30 degree heat 🥵 and my grandfather weighted himself even at age 80 up to 8 times a day.

The reason I put weight on last time is I was stupid enough to get rid of scales in my house so I wouldn’t obsess (so stupid 😡). Goal weight is 50kg. So still In healthy bmi just.

I obviously don’t want it bad enough or I would have done it already and not stop or break when faced with the pain and fail.

[systemschadenx]

My Workout-Plan

From 17.5.2022 or 05/17/22 until 27.5.2022 or 06/27/22

General rules:

3-3,5l of water per day~ chug it down baby and get that beautiful skin and body ;)

About 1,200 - 1,600 kcal per day (This is my estimated, 1.600, basic metabolic rate of burning cals) - 700 kcal with sport = 500 - 900 kcal per day

No big meals, eat from time to time cuz otherwise I for myself wont binge on shit if I snack here and there (veggies, fruit, sugar free chocolate etc)

Wednesday is fasting/cleansing day regarding food

The exercises with 3 sets with 8 - 12 - 8 reps, Planks 30 sec, 45 and 30 sec, running/jogging/walking minimum speed of 5,5

Monday

Stretching of 5-10 mins

Booty:

Glute Medius Kickbacks

Step ups with weights in hands

Bulgarian Split Squats

Hip thrusts

Abs:

Planks

Medicine Ball Toe Touches

Russian Twist with Medicine Ball

Leg raises

Ab crossovers

Arms/Shoulders:

Shoulder press

Rear Delt Raises

Dumbbell Row

Back Hyper Extension

Diamond Push-up

Bizeps Curl

2h on treadmill afterwards

First hour Intervall training with higher „terrain“ like climbing a mountain, Second hour casually jogging/walking to cool the body down

Tuesday

No training

Wednesday

No training

Fasting 24h

Thursday

Stretching

HIIT - Workout

(You can change it with your fav HIIT - Workout)

Equipment and Rules:

Leg resistance band

40 sec of exercise/20 sec break between each exercise, 4 rounds in total

1 Minute rest between each round

Exercises:

Burpee to Plank Jacks

Side steps

Shoulder taps to alt. leg Abduction (? can’t read my handwriting lol)

Alt. Reverse lunge with Pulse

Squat Pulse to Squat Jump Rotation

Knee Crunch to Abduction

Alt Knee Crunch

2h on treadmill

First hour Intervall training with higher „terrain“ like climbing a mountain, Second hour casually jogging/walking to cool the body down

Friday

Same as Monday

Saturday

Same as Monday/Friday

Sunday

Same as Thursday

Also „cheat-day“, so eat that scoop of ice cream and pizza. Occasionally „shocking“ your body with such high calories will make the fat burn faster and better metabolic rate. Tip: Make the ice cream or pizza yourself. It will then be not only cheaper but also healthier.

SW: 91,4 kg

CW: 90,5 kg

Estimated Weight loss: 10 kg of pure fat

EW (end weight):

[anjaliprabhakar]

5 Effective Exercise to Lose Upper Belly Fat!

Hey there! Summer's creeping closer, and maybe you're feeling a little self-conscious about that stubborn upper belly pooch. We've all been there. But fear not, my friend! You don't need to spend hours at the gym or follow a crazy fad diet. Shedding some upper belly fat is a key part of a well-rounded strategy to lose weight, and it can be done in a healthy and sustainable way.

Here's the thing: spot reduction (losing fat in one specific area) is a myth. Our bodies lose fat overall, and where it comes from first depends on genetics. But what we can do is target exercises that engage your core and rev up your metabolism, which will help you burn fat all over, including your upper belly.

So, grab your water bottle and some comfy clothes, because we're diving into five fantastic exercises to help you reach your summer body goals!

1. Russian Twists:

This one's a classic for a reason! Russian twists hit your entire core, including the obliques that run along the sides of your abdomen. Here's how to do it:

Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your back straight and core engaged.

Lift your feet off the ground, crossing your ankles for stability.

Now comes the twist! Rotate your torso from side to side, bringing your hands to tap the ground beside you on each side. Imagine you're squeezing an imaginary grapefruit with your core.

Do 3 sets of 10-15 repetitions, taking short breaks in between.

Pro Tip: Keep your core tight throughout the movement, and don't let your lower back arch. You can make it harder by holding a weight (water bottle or dumbbell) in your hands as you twist.

2. Plank Variations:

Planks are another core powerhouse, and the beauty is, you can modify them to fit your fitness level. Here are two great variations:

High Plank: Start in a push-up position with your forearms on the ground, elbows directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core to hold yourself up. Hold for 30 seconds to 1 minute, then rest. Aim for 3 sets.

Side Plank: Lie on your side with one elbow directly under your shoulder. Stack your feet or stagger them for more stability. Lift your hips off the ground, forming a straight line from head to heels. Hold for 30 seconds to 1 minute per side, then rest. Repeat for 3 sets.

3. Bicycle Crunches:

This exercise is a fun way to target your upper and lower abs while adding a cardio element. Here's how it goes:

Lie on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head.

Engage your core and lift your right shoulder off the ground, bringing your left elbow towards your right knee. As you do this, extend your right leg straight out.

Switch sides, bringing your left shoulder off the ground and twisting to meet your right elbow with your left knee. Extend your left leg as you do this.

Continue this pedaling motion, keeping your core tight and your lower back pressed into the floor. Aim for 3 sets of 15-20 repetitions.

Pro Tip: Don't pull on your neck with your hands. They're just there for light support. Focus on initiating the movement with your core.

4. Mountain Climbers:

Mountain climbers get your heart rate up while engaging your core and legs. Here's how to do them:

Start in a high plank position with your hands shoulder-width apart.

Quickly alternate bringing each knee towards your chest, keeping your core tight and your hips down.

Maintain a fast pace for 30 seconds to 1 minute, then rest. Aim for 3 sets.

5. Jumping Jacks:

This childhood favorite is actually a great full-body exercise that burns calories and strengthens your core. Here's a quick refresher:

Stand with your feet hip-width apart and arms by your sides.

Jump your feet out to the side while raising your arms overhead.

Jump back to the starting position, lowering your arms to your sides.

Keep the jumps quick and explosive, and focus on engaging your core throughout the movement. Aim for 3 sets of 30-60 seconds.

Also Read: The Advantages of Sustainable Weight Loss

Bonus: Yoga at Home for Weight Loss!

While these exercises are a great starting point, incorporating yoga workout into your routine can be fantastic for weight loss and overall core strength. Yoga combines strength training, flexibility exercises, and breathing techniques, making

it a well-rounded approach to fitness. Here are a few yoga poses you can try at home to target your core and boost your metabolism:

Boat Pose (Navasana): Sit on the floor with your knees bent. Lean back slightly, engaging your core, and lift your feet off the ground, extending your arms straight out in front of you. Hold for as long as you comfortably can, then lower your legs back down. Repeat 3-5 times.

Downward-Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, with your hands shoulder-width apart and knees hip-width apart. Push your hips back and straighten your legs as much as possible, forming an inverted "V" shape. Keep your core engaged and your heels reaching towards the ground. Hold for 30 seconds to 1 minute, then lower your knees back down. Repeat 3-5 times.

Warrior II Pose (Virabhadrasana II): Step one foot back and bend your front knee at a 90-degree angle. Keep your back leg straight and your arms extended outwards at shoulder height. Engage your core and hold for 30 seconds to 1 minute per side. Repeat 3 times on each side.

Sun Salutations (Surya Namaskar): This flowing sequence of yoga poses is a great way to warm up your body, increase your heart rate, and strengthen your core. There are many variations, but a basic sun salutation involves moving from a standing position to a downward-facing dog, then to a high plank, a low lunge, another downward-facing dog, a high plank, and back to standing. Aim for 5-10 repetitions.

Remember, Consistency is Key!

These exercises are a fantastic starting point, but remember, consistency is key to seeing results. Aim to do these exercises 3-4 times a week, and gradually increase the number of sets and repetitions as you get stronger. It's also important to listen to your body and take rest days when you need them.

Fueling Your Body for Success

While exercise is crucial for weight loss, don't forget about your diet! Eating a healthy, balanced diet that's low in processed foods and added sugars will give your body the nutrients it needs to burn fat and build muscle.

Staying Motivated

Let's be honest, sticking to a workout routine can be tough sometimes. Here are some tips to stay motivated:

Find a workout buddy: Having someone to exercise with can make it more fun and keep you accountable.

Set realistic goals: Don't try to do too much too soon. Start with small, achievable goals and gradually increase the intensity of your workouts as you get stronger.

Reward yourself: Celebrate your accomplishments! Treat yourself to a new workout outfit or a healthy meal after reaching a milestone.

Find workouts you enjoy: There are so many different types of exercise out there. Experiment until you find something you actually like to do.

Embrace the Journey!

Remember, losing weight and getting in shape is a journey, not a destination. There will be ups and downs along the way, but focus on the progress you're making and how much better you feel. With dedication, these exercises and healthy lifestyle changes can help you reach your summer body goals and feel your best all year round!

[voguefitness]

Say Goodbye to Stubborn Belly Fat: Effective Exercises and Tips for Slimming Your Waist in Dubai

Introduction to Weight Loss in Dubai

Are you ready to trim down that stubborn waistline and rock your favorite outfits with confidence? If you're looking to shed that extra fat around your waist in Dubai, you've come to the right place! In this comprehensive guide, we'll explore effective exercises, diet tips, and lifestyle changes tailored specifically for targeting waist fat. Say goodbye to love handles and hello to a slimmer silhouette – let's dive in!

Understanding the Importance of a Healthy Waist

A healthy waist is not just about aesthetics; it's a crucial indicator of overall health and Fitness. Excess fat around the waist can increase the risk of various health issues, including heart disease, diabetes, and metabolic syndrome. It's important to understand that belly fat, also known as visceral fat, is more harmful than fat in other areas of the body.

Having a trimmer waistline can lead to improved self-confidence and mental well-being. When you focus on reducing waist size, you are taking proactive steps towards better physical and emotional health. By maintaining a healthy weight around your midsection, you are actively working to lower your risk for chronic diseases in the long run.

Remember, achieving a smaller waist shouldn't be solely about appearance; it should be viewed as an investment in your overall well-being. Prioritizing a healthy waist means prioritizing your health and longevity.

Common Causes of Excess Weight Around the Waist

One common cause of excess weight around the waist is a sedentary lifestyle. Spending long hours sitting at a desk or on the couch can lead to fat accumulation in this area. Lack of physical activity paired with unhealthy eating habits can contribute to stubborn belly fat.

Another factor that may contribute to excess weight around the waist is stress. When we are stressed, our bodies release cortisol, a hormone that can promote fat storage, especially in the abdominal region. Finding effective ways to manage stress levels is crucial for maintaining a healthy waistline.

Poor sleep patterns have also been linked to weight gain around the waist. Not getting enough rest can disrupt hormones involved in appetite regulation and metabolism, making it easier to pack on pounds in the midsection. Prioritizing quality sleep is essential for overall health and fitness management.

The Role of Exercise in Losing Waist Fat

Exercise plays a crucial role in losing excess weight around your waist. Targeted exercises can help tone and strengthen the muscles in this area, leading to a slimmer waistline. Incorporating cardio workouts like running, cycling, or swimming can also aid in burning calories and reducing overall body fat, including around the waist.

Engaging in core-strengthening exercises such as planks, Russian twists, and bicycle crunches can specifically target the abdominal muscles and help sculpt a more defined waist. Additionally, incorporating full-body strength training exercises like squats and lunges can boost metabolism and promote fat loss throughout the body.

Consistency is key when it comes to exercise for weight loss. Aim to incorporate at least 30 minutes of moderate to intense physical activity most days of the week for optimal results. Remember that spot reduction is not possible; therefore, combining targeted exercises with a well-rounded fitness routine is essential for achieving a smaller waist size over time.

Top Exercises for Targeting Waist Fat

When it comes to targeting waist fat, incorporating a variety of exercises into your routine can be highly effective. One key exercise is the bicycle crunch, which engages both your upper and lower abs while also working on those obliques. Side plank hip lifts are another great move that specifically targets the side of your waistline.

Russian twists are excellent for engaging your core and tightening those love handles. Planks are simple yet powerful in strengthening your entire core, including the muscles around your waist. Adding in some mountain climbers can help elevate your heart rate while also working on trimming down that stubborn belly fat.

Incorporating these exercises consistently into your workout regimen can help you see significant improvements in defining and toning up your waistline. Remember to focus on form and consistency for best results!

Tips and Tricks for Incorporating Exercise into Your Daily Routine

Struggling to find time for exercise in your busy schedule? Incorporating physical activity into your daily routine doesn't have to be a daunting task. Start by setting achievable goals - whether it's taking the stairs instead of the elevator or going for a brisk walk during lunch break.

Consider joining a gym that fits your lifestyle, such as Vogue Fitness Dubai, where you can access top-notch equipment and expert guidance. Find an exercise buddy to keep you motivated and accountable - working out with a friend can make fitness more enjoyable.

Mix up your routine to prevent boredom and target different muscle groups. Try attending group classes like HIIT or yoga at Health & Fitness Clubs in Dubai for added variety. Remember, consistency is key - even short bursts of exercise throughout the day can add up!

Make sure to prioritize self-care by getting enough rest and staying hydrated. Your body will thank you for it as you work towards achieving your fitness goals!

The Importance of Diet in Achieving a Smaller Waist

When it comes to achieving a smaller waist, exercise is key, but diet plays an equally important role. Your food choices can either support or sabotage your weight loss efforts.

Eating a balanced diet rich in whole foods like fruits, vegetables, lean proteins, and whole grains can help you shed excess fat around your waist. Avoiding processed foods high in sugar and unhealthy fats is crucial.

Incorporating more fiber into your diet can also aid in weight loss by keeping you feeling full longer and regulating blood sugar levels. Drinking plenty of water throughout the day is essential for overall health and can help curb cravings.

Remember, no amount of crunches or planks will outwork a poor diet when it comes to trimming your waistline. Focus on nourishing your body with nutrient-dense foods to see real results in your quest for a smaller waist.

Recommended Foods to Help You Lose Waist Fat

When it comes to losing excess weight around your waist, incorporating the right foods into your diet can make a significant difference. Opt for nutrient-dense options such as leafy greens, lean proteins like chicken and fish, and healthy fats from sources like avocados and nuts.

Fiber-rich foods such as fruits, vegetables, and whole grains can help keep you feeling full longer, reducing the urge to overeat. Additionally, include foods rich in antioxidants like berries and dark chocolate to support overall health and weight loss efforts.

Avoid processed foods high in sugar and unhealthy fats that can contribute to belly fat accumulation. Instead, focus on consuming whole foods that provide essential nutrients while promoting a smaller waistline. Remember, moderation is key when it comes to achieving sustainable weight loss results through dietary choices.

By making mindful decisions about what you eat each day and prioritizing nourishing options that support your fitness goals, you can effectively target waist fat and improve your overall well-being.

Other Lifestyle Changes to Support Your Weight Loss Journey

When it comes to losing weight around your waist in Dubai, incorporating other lifestyle changes can greatly support your journey. One important aspect is getting an adequate amount of sleep each night. Lack of sleep can disrupt your hormone levels and metabolism, making it harder to shed those extra pounds.

Another key lifestyle change is managing stress effectively. High levels of stress can lead to overeating or choosing unhealthy foods, which can hinder your weight loss efforts. Try incorporating relaxation techniques such as meditation or yoga into your daily routine.

Additionally, staying hydrated throughout the day is crucial for overall health and weight loss. Drinking water not only helps with digestion but also keeps you feeling full and prevents unnecessary snacking.

Finding a workout buddy or joining a fitness class can provide motivation and accountability on your weight loss journey. Surrounding yourself with like-minded individuals who support your goals can make a significant difference in achieving success.

FAQs

Q: What is the best gym in Dubai for weight loss?

One of the top-rated gyms in Dubai known for its excellent facilities and fitness programs is Vogue Fitness gym in dubai. It offers a comprehensive range of classes and equipment to support your weight loss journey.

Q: Are there any ladies-only gyms in Abu Dhabi?

Yes, there are several ladies-only fitness centers in Abu Dhabi that cater specifically to women's health and fitness needs. These gyms provide a comfortable and supportive environment for women to exercise without feeling self-conscious.

Q: How important is diet when trying to lose weight around the waist?

Diet plays a crucial role in losing weight around the waist. Incorporating healthy eating habits, such as consuming more fruits, vegetables, lean proteins, and whole grains while limiting processed foods and sugary drinks, can significantly aid in achieving a smaller waistline.

Q: Can lifestyle changes help with losing excess weight around the waist?

Absolutely! Making positive lifestyle changes like getting an adequate amount of sleep, managing stress levels effectively, staying hydrated throughout the day, and reducing alcohol consumption can all contribute to shedding extra pounds around the waist.

By incorporating targeted exercises into your workout routine, following a balanced diet rich in nutrient-dense foods, making necessary lifestyle adjustments, and seeking support from reputable fitness establishments like Vogue Fitness Dubai or other top gyms across UAE will set you on track towards achieving your desired results. Remember that consistency is key on this journey to a healthier you!

[getmymettle]

The Supreme Exercises for Cutting Down on Back Fat

Tired of dealing with that pesky back fat? Well, we've got your back! Let's talk about how you can kick it to the curb with a mix of good eats and some seriously enjoyable back fat exercises. Ready to dive into the world of losing back fat without the boring stuff? Here we go!

Understanding the Back Fat Dilemma

So, here's the deal: trimming back fat starts with dialing down your overall body fat. It's not rocket science, just a mix of munching on good stuff and getting your body moving with a combo of cardio and toning workouts. But hey, genetics, what you eat, and how you live also play a role in this back fat saga.

Navigating the Back Muscle Conundrum

Now, we all know a stroll and some grocery bag lifting can sculpt those arm and chest muscles. But what about the tricky business of toning up the back muscles and waving goodbye to back fat? Fear not – we're here with the lowdown on how to make it happen.

Tips for Kicking Back Fat to the Curb

Alright, let's get down to the nitty-gritty of shedding fat. Step one: jump on the calorie-deficit train. Boost that metabolism, cut back on calories – you know the drill. And here’s a pro tip: zero in on exercises to reduce back fat. It's like hitting two birds with one stone – losing weight and sculpting those muscles.

Rocking Back Fat Exercises

1. Bent Over Row

How to Nail the Bent Over Row:

Grab those dumbbells and stand tall.

Give a little hip bend, keeping that back straight and abs in check.

Curl those arms, feeling the burn in your back muscles.

Relax back to the starting position. Easy peasy!

2. Lat Pulldown

This one's a game-changer. Grip that bar, sit up, and pull it down. Engage those legs and keep your posture on point. Trust us; your latissimus dorsi, lower trapezius, and rhomboid muscles will thank you later.

3. Upright Rows using Dumbbells

Stand tall, hold those dumbbells, and lift them like a boss. Straight up, under the chin, and then down again. Watch those shoulders and upper back muscles do a happy dance.

4. Reverse Fly

Stand, bend slightly, and lift those dumbbells to the sides. Your rhomboids, lats, and trapezius are in for a treat. This one's all about boosting shoulder strength, posture, and equilibrium.

5. Pull-Ups

Hang from that bar and pull yourself up. Feel the burn in your lats and lower traps. It’s a full-body affair that’s perfect for kicking back fat out the door.

6. Lateral Leg Raises

Time to work those hips and lower back. Stand tall, flex one foot, extend the leg, and lower it down gradually. Switch legs and repeat. It's a fun way to keep that posture on point.

7. Superman

Lie down, stretch those arms and legs, and lift them off the ground. Feel like a superhero for a moment before coming back to reality. It’s a low-key yet effective way to show back fat who's boss.

8. Bridges

Lie down, lift that booty, and hold it there. Feel the burn in your lower back and hips. A minute of this and then gently back down to reality. This one’s a winner for back stability and flexibility.

Wrapping it Up

There you have it – a not-so-boring guide to saying sayonara to back fat. Mix these exercises into your routine, stay consistent, and watch those fitness goals become a reality. You've got this! 💪

[immortal-lov3r]

a beginners guide to different workout styles.

this is your personalised guide to different workout styles! please remember i am not a personal trainer or a fitness coach! this is just a beginners guide to workouts!

personally, i like to switch my workout routine from a basic ab workout to Pilates to yoga, or do all.

first off.

Pilates

Pilates is becoming very popular lately so lets break down the basics. originally called “contrology”, this exercise was created in the early 20th century by Joseph Pilates. Pilates is a form of strength training, although it may not look it. It benefits people of all ages and skill levels because it’s a low impact exercise method that aligns the body, creating strength through muscular balance. practising Pilates has countless benefits, which includes: improved flexibility, better posture, improved coordination and balance, increased lung capacity and much more. Pilates practice improves muscle strength and tones in the core muscles, as well as shoulders, arms, legs, and feet.

The six Core Principles of Pilates include: Breathing, Concentration, Centering, Control, Precision, and Flow.

Yoga

Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. yoga originated in ancient India, the word yoga is derived from the Sanskrit root yuj, meaning “to yoke,” or “to unite”. the practice aims to create union between body, mind and spirit, as well as between the individuals self.

the four traditional paths of yoga are:

Bhakti (devotion)

Karma (action/selfless service)

Jnana (knowledge/self-study)

Raja (self discipline/practice)

HIIT

HIIT exercises involve short bursts of intense movements followed by brief periods of rest or low-intensity activity. HIIT is a type of interval training exercise. HIIT fitness are designed to burn fat and build muscle fast. Because of the high-intensity, HIIT workouts aren't meant to be done every day. your body cannot sustain the high intensity physically and mentally everyday

cardio

cardio is shorthand for cardiovascular training, and it includes any exercise such as running, cycling, or dancing. anything that elevates your heart rate. cardio is jumping rope, running stairs, walking , rowing, cycling, and HIIT. some benefits of cardio are it burns fat and calories making it easier to lose weight ,enhances sleep quality, lowers stress levels, promotes feeling good, reduces risk of heart attack, high cholesterol, high blood pressure, diabetes.

i will hopefully be posting more posts on the health and workout side rather than advice and self care!

once again please send through requests for posts if you would like!

[nancylfitness]

Happy New Year

Don’t let your resolution fail!

New Year resolutions date back to 4,000 years ago:

Babylonians pledged to pay their debts.

Brazilians jump seven waves and make a wish at each wave.

Colombians eat a grape each time the clock chimes at midnight.

Argentinians shred old documents to leave the past behind.

Buddhist countries ring bells in the streets to wish “good luck”.

Losing weight, exercising more, and staying fit are resolutions that many Americans make. It’s probably not too difficult to start an exercise / healthy eating program, but the trick is to stick to it. Make it a habit.

Try not to obsess about the outcome; concentrate on doing something every day that is within your control. To stick to your resolution, keep it simple.

Start now:

Get more active.

Cut down on junk (food)

A pound of fat contains 3,500 calories. To lose weight, try reducing caloric intake by 350-500 calories along with exercising each day (burning about 350 to 500 calories). This will provide for a reasonable and maintainable weight loss through life style change.

Try this tasty nutritious recipe for a start: http://://nancylfitness.com/2013/01/31/whole-wheat-pasta-with-chicken-asparagus-and-tomatoes/

In terms of exercise, the ACSM (American College of Sports Medicine) recommends at least 30-60 minutes of moderate physical activity five or more days a week. However, studies have shown that even small amounts of activity/exercise are beneficial. Any exercise helps to improve health because it:

Strengthens bones

Increases muscle tone

Reduces the risk of some diseases

Elevates mood.

Just 10 minutes of exercise a day will bring positive results. Try to work several major muscle groups at the same time.  Once started, stick with the program. Routine exercise is one of the best things you can do for your health. You will:

Be more energized

Boost your ego

Elevate metabolism

Sleep better

Lose / maintain weight

Improve brain function

Decrease risk of cancer / cardiovascular disease.

Everyday activities and recreation burns calories.  Any extra movement/activity counts toward health benefits:

Take the stairs – instead of the elevator or escalator

Park further away in the parking lot

Iron, wash dishes, cook

Rake leaves

Walk the dog.

NOTE: For safety purposes talk to your doctor about any physical limitations you may have when starting an exercise program. Use dumbbells or other weighted household item such as liter water bottles as weights.

To begin, try the exercises below:

Standing dumbbell push press: Works shoulders, triceps, legs & glutes (buttocks):

Standing dumbbell push press

Stand.

Hold weights at shoulder level.

Dip knees.

Straighten body driving weights straight overhead.

Complete 20 reps (repetitions).

When this movement becomes too easy, add more reps and/or more weight.

Dumbbell stiff legged deadlift with lateral raise upon standing:  Works low back, glutes, hamstrings (legs), abs (abdominals), deltoids (shoulder), traps (trapezius), rotator cuff & core.

Deadlift

Stand, holding weights at each side with knees slightly bent.

Bend at the waist & lower weights to ankles while keeping back flat.

Return to erect posture; raise right foot to result in standing on left leg.

Lateral raise (single leg)works the shoulders (lateral deltoids), with the trapezius (upper back) and balance. This exercise involves lifting weights away from your body, out to the side while standing on one leg.

Lateral Raise

Standing on left leg hold weights at each side.

Raise arms out from sides to shoulder height; lower weights to sides.

Repeat while standing on right leg.

Repeat process for 20 reps or as many as possible.

Increase reps and/or weight as strength increases.

[bitchystrangerqueen]

Weight Loss at Home and Office with Portable Workout Equipment for Men and Women

Introduction:

In the fast-paced world we live in, maintaining a healthy and fit lifestyle can be a challenging task. Balancing work, family, and personal time often leaves little room for regular gym sessions. However, the desire for a toned physique and the health benefits associated with it persist. Enter abdominal toning – a powerful and convenient way to enhance your fitness regimen, build muscles, and achieve weight loss goals, all from the comfort of your home or office. In this blog, we will delve into the world of abdominal toning, exploring its benefits, effective techniques, and the game-changing portable workout equipment designed for both men and women.

I. The Significance of Abdominal Toning:

A. Core Strength and Stability:

Abdominal toning focuses on strengthening the core muscles, including the rectus abdominis, obliques, and transverse abdominis. A strong core is the foundation for overall body strength and stability, improving posture and reducing the risk of injuries.

B. Weight Loss and Fat Burning:

Engaging in abdominal toning exercises can contribute to weight loss by targeting excess fat around the midsection. Combined with a balanced diet, these exercises boost metabolism and encourage the body to burn calories more efficiently.

C. Improved Athletic Performance:

Whether you’re an athlete or a fitness enthusiast, a well-toned abdomen enhances athletic performance. Improved core strength translates to better balance, coordination, and agility, essential for various sports and physical activities.

II. Effective Abdominal Toning Techniques:

A. Classic Crunches:

The timeless classic, crunches, remain one of the most effective exercises for targeting the abdominal muscles. Performing them with proper form ensures maximum engagement of the core.

B. Planks:

Planks are a versatile exercise that engages multiple muscle groups simultaneously, including the abdominals, back, and shoulders. Variations like side planks add intensity and target specific areas of the core.

C. Leg Raises:

Leg raises target the lower abdominal muscles, helping to tone and strengthen the often hard-to-reach lower abs. Gradually increasing the difficulty by adding ankle weights or elevating the legs intensifies the workout.

D. Bicycle Crunches:

This dynamic exercise engages both the upper and lower abs, providing a comprehensive workout. The twisting motion during bicycle crunches targets the obliques, contributing to a well-rounded abdominal workout.

III. Portable Workout Equipment: Your Fitness Companion Anywhere, Anytime

A. Ab Rollers:

Compact and highly effective, ab rollers are an excellent addition to your home workout arsenal. They target the entire core, requiring stability and strength to perform controlled movements.

B. Resistance Bands:

Versatile and portable, resistance bands add resistance to your abdominal exercises, intensifying the workout. They are perfect for on-the-go fitness, allowing you to tone your abs wherever you are.

C. Stability Balls:

Stability balls engage the core muscles by challenging balance and stability during exercises. Incorporating them into your routine enhances the effectiveness of traditional abdominal exercises.

D. Portable Sit-Up Bars:

These lightweight and adjustable bars provide support for sit-ups and other abdominal exercises. Easily attachable to doors or frames, they offer a secure anchor point for a variety of workouts.

Conclusion:

Abdominal toning is a key component of a well-rounded fitness routine, offering a plethora of benefits for individuals seeking a stronger core, weight loss, and improved overall health. With the convenience of portable workout equipment, men and women can seamlessly incorporate effective abdominal exercises into their busy lives, achieving their fitness goals without the need for a dedicated gym. So, whether you’re at home or in the office, make abdominal toning a part of your daily routine and witness the transformative power it brings to your fitness journey.

[recentlyheardcom]

Abs workout for women:: Regular physical activity is important for good physical and mental health. In the case of women, they need more power and strength to work through the day. These days, they consider fitness and exercise as a vital part of staying fit and healthy. There is not much difference between the muscles of men and women but women have a longer waist and are wider through the pelvis. So exercises vary according to the shape of the body. To be in shape, it only takes 10-15 minutes of exercising a day. Best Abs Workout for Women in the gym only makes it worse by making the body stiff and straining the muscles. Hence, it is just a matter of exercising for a few minutes and you are done. Let’s take a peek through these exercises best result for women. Best Abs Workout for Women Here are some of the best Best Abs Workout for Women– 1-Planks Planks Plank, also known as the front hold is a strength exercise for maintaining a position just similar to push-up for the maximum time possible. It is one of the most challenging abs exercises for women as well as men. There are many plank variations one can try- Elbow plank, raised leg plank, side plank, full plank and more. Now let’s see how to do it. Lie face down with feet together and hands extended flat straight on the floor just under shoulders. The hips should be tucked in with head up and back straight. Now hold the position for as long as you can. Try doing it for 30 to 60 seconds or maybe more. You will notice that your shoulder muscles, your back, abs, and even your obliques are being tested and strained. Follow this daily for best results. Benefits: More flexibility Reduces back pain A toned belly Improves balance and posture Improves metabolism 2- Leg Raise Leg Raise This exercise particularly strengthens the rectus abdominal muscle and stabilizes the body during the motion. Leg raises focus mainly on the lower body workout as the weight of the legs forces your abs to do the work of lifting. How to do it? So first lie down straight on your back with feet placed together. Place your hands under your butt then lift your legs straight up. Now hold up for few seconds and slowly lower your legs by contracting your abdominal muscles to stabilize your spine as you lift your legs back to the initial position. And keep repeating this. Benefits: Burns calories Reduces belly fat Prevent back pain Tone thighs Build abs 3- Abdominal Hold Abdominal Hold This exercise tests your endurance and abdominal strength. It takes you out of your comfort zone and pressurizes the abs and hardens them. Sit up straight on the edge of a sturdy chair and place your hands on the edge with your fingers facing your knees. Lift your butt off the chair and bring your toes 2 to 4 inches off the floor. Tighten your abdominal part so as to feel the pressure. Hold this position for around 5 to 10 seconds or as long as you can. Continue this exercise for a minute. Benefits: Quality posture Builds strength Improves body balance Better stability Must Read: Ladies Scottish Open: Thailand’s Ariya Jutanugarn wins at Gullane 4- Pilates hundred exercise Pilates hundred exercise This exercise oxygenates and warms up the body. It is basically a warm-up for the abdominal muscles that improves circulation, stability, and strength. This exercise can be performed in different positions. Let’s see how. Lie down on your back with your knees bent and breathe deeply. Place your arms at your sides, palms facing down. Now lift your head up from the ground, and lift your arms until they are parallel to the floor. Bring up your legs (feet together), and hold this position for as long as you can. Inhale and exhale deeply and keep repeating this in different positions. Benefits: Increase endurance Strengthen abdominal muscles Stimulates circulation Increases lung capacity Develop stabilization 5- V-up V-up This exercise is the most advanced form of abs workout. It challenges your flexibility, abdominal strength, and your back.

Lie down on a mat with your legs stretched straight. Bring your legs up in the air and try to touch your toes. Make sure that your hands and legs are lifted straight. Then fall back down and keep repeating this till you feel the pain in your abs. Benefits: Strengthens lower back muscles Tones rectus abdominal Improves balance Tones upper and lower abdominal muscles Tightens the thighs Must Read: 6 Easy Ways to Boost Your Metabolism (Researchers Data)