5 Fat Burning Exercises

With only seven exercises you can do a complete, at home, fat burning workout. And no, you don’t need a big, lunky piece of cardio equipment to do slow, boring aerobic training.

Many people don’t have time to consistently go to the gym and want to workout at home. But how many exercises can you do in your workouts at home with dumbbells? I have put together some training options you can do at home. The options include dumbbell workouts and exercises that need no external resistance. I have provided many options so that even a home workout can have variety.

In fact, this entire workout can be done with only your bodyweight, but for a more advanced challenge, you can use dumbells in certain exercises.

The workout doesn’t use any machines either, because this allows you to use more muscles per ecxercise when you do standing exercises or push-ups instead of the pec-dec at your local gym.

Here’s the workout.

1) bodyweight squat

2) pushup or kneeling pushup

Do exercises 1 and 2 back to back with no rest. Aim for 8-12 repetitions per set. If you are advanced, you can use dumbells for the squat and even harder pushup, such as decline pushups to increase the difficulty of the workout. For beginners, stick to bodyweight squats and kneeling pushups.

Do the squat and pushup back to back without rest, but rest 1 minute before repeating the exercises again. Then rest a minute, and repeat one more time. Then you will have done this superset (that’s what it is called when you do two exercises back to back) 3 times.

However, beginners should do all exercises in the entire workout only once. Only advanced fitness levels can use the 3 superset system.

3) split squat

4) mountain climber

A split squat is also called a stationary lunge. That requires you to split your feet apart by taking a step forward. Use the wall for balance if you are a beginner. If you are advanced, you can hold dumbells in your hands during the split squat. Do all repetitions for one side and then repeat for the other side. Drop your hips straight down and use your glutes and hamstrings and quadriceps to push your body back up. Do 8 repetitions per side.

For the mountain climber, get into a pushup position. Brace your abs as if someone was going to punch you in the stomach. Maintain that during the entire exercise. Lift one foot off the ground and bring that knee up to your chest. Touch the foot down. Slowly return to the start position. Alternate sides for 10 repetitions per side.

Do exercises 3 and 4 as another superset, and do it 3 times – the same way as above – only if you are advanced.

5) Reverse lunge

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Finishing Your Basement With Style

Finishing your basement is a huge step. You have added great value to your home and added living space. This new space can be used as a gym, home office, master or guest bedroom, family room, music room, media room, or any other purpose you consider. There is a variety of questions asked before moving forward with a basement remodel.

Continue reading and read your questions being answered.

What Materials Should I Avoid When Finishing My Basement?

There are certain building materials and furnishings that are not recommended for your basement, as some building materials and furnishings can attract dampness and moisture causing mold, mildew and foul odors.
These can include any organic materials such as wood, paper, paint, drywall, carpet, and other similar items. The problem lies in their composition being the perfect breeding ground for mold upon the introduction of moisture! No one wants mold in the basement, so be careful in decorating and furnishing your basement-especially if it hasn’t already been waterproofed.

Wondering what kind of flooring is acceptable? Well, there are plenty of materials that look like wood and carpet, but are inorganic-perfect for the basement.

I want to hang drapes in my basement. What is appropriate?

Many homeowners tend to select drapes for their basement. They believe the drapes will be an added bonus to help keep cold air for entering the home in the winter months and warm air from entering the home in the summer months. This is true to some extent, but homeowners should avoid using heavy drapes, as heavier drapes are more likely to make your basement darker and retain dampness and moisture.

Are you tired of driving to and from the gym? Are you looking for a more convenient way to work out?

Then consider making your newly finished space a home gym or fitness center. It is one of the easiest transformations. Basements tend to be naturally cooler than the rest of your home. This is due to being partly underground. Basements tend to be spacious and wide open; which provides an ideal space for gym equipment.

A gym or fitness center in your basement could include a stationary bicycle, treadmill, a rowing machine or free weights. It would also be ideal for a larger weight room.

Enjoy yoga, boxing, kickboxing, or zumba? Have your basement finished and designed for any of these routines. Have the mirrors, mats, and maybe even a little nook to cool off and enjoy some water. Your friends will love this space! Maybe you’ll have to charge for weekly classes!

Top 7 Myths About Weight Loss

MYTH 1: SPOT REDUCTION WORKS

It is widely believed that if you focus your exercise and weight training on specific areas of your body that you will be able to reduce the amount of fat in that specific area or region. In reality, there is no such thing as spot reduction, and instead, as you begin to work out and exercise you will start to lose weight evenly throughout your entire body. Just the same, another common myth is that a high number of repetitions will burn more fat when in truth, fewer repetitions with heavier weight will actually cause you to burn more fat in a shorter amount of time than a higher number of reps with a lighter weight.

MYTH 2: DRINKING COLD BEVERAGES REDUCES FAT

This is a very common myth that actually is believable if you consider the reasoning behind it. The myth goes on to indicate that because your body needs to heat up the water, it automatically begins to burn calories whenever you drink cold water. This calorie-burning frenzy continues until your body has adjusted the water temperature to be that of your regular body’s warmth. While drinking water (at any temperature) is an important part of any weight loss system, don’t count on losing weight just from drinking alone. Water helps flush out your system keeping you healthy and free of toxins, but you cannot burn calories just by drinking it without a healthy diet.

MYTH 3: ELIMINATING FOOD GROUPS WILL CAUSE FAT LOSS

This myth is a bit confusing, so let’s set the record straight. Eliminating (or at least minimizing) certain foods such as foods that are high in sugars) should be part of your transition into healthy eating. You always want to minimize the number of high fat (low energy) foods whenever possible. However, eliminating complete food groups from your diet and focusing on eating only one kind of food is not only very difficult to stick with, but in order to maintain a healthy diet, you need a well-rounded selection of wholesome foods from all of the food groups.

MYTH 4: LOW-CALORIE DIETS ARE THE ONLY WAY TO LOSE WEIGHT

Nearly every diet out there focuses on lowering your calorie intake and increasing your overall level of activity, and rightly so. The problem comes when dieters believe that by dramatically reducing their calorie intake they will shed the weight and keep it off. It’s important to gradually reduce your calorie intake so that your body’s natural system doesn’t shift into ‘starvation’ mode, which triggers your system into believing that you need to store food for a possible period of famine (this has been part of our system since the beginning of man). You also need to watch out for a disruption in your body’s natural metabolic pace, as dramatic reductions in calories can slow it down making it harder to shed those pounds.

MYTH 5: YOU MUST WORK OUT AT SPECIFIC TIMES

I’ve seen this myth circulate the weight loss communities many times over the years and while the “best time of day” always seems to change, the basic idea remains the same: You need to work out at specific times for maximum results. In reality, you really don’t have to work out early in the morning, late at night, or anything in between as long as you are actually exercising. Focus more on maintaining a consistent schedule of activity and less on when you actually get it done. For busy moms to business owners, being able to set a specific schedule isn’t always the easiest thing to achieve, so it’s great news that the real facts are that regardless of when you actually exercise, your body will burn the same amount of calories for the same workout regardless of the time of day.

MYTH 6: YOU MUST WORK OUT FOR XX MINUTES BEFORE IT BEGINS TO WORK

I used to believe this myth myself. The idea behind it is that your body must “warm-up” for a period of time before it shifts into “fat-burning mode”, and so anything before xx minutes simply doesn’t count. This is complete nonsense! While you should always work towards incorporating a warm-up period (as well as a slow down process) during your workouts, you actually start burning fat from the moment you begin!

MYTH 7: EAT FAT BURNING FOODS TO LOSE WEIGHT

If you ever truly find a food group or item that will cause instant weight loss, please, let me know! Realistically, there are no foods that instantly burn fat, however, there are food types that can increase your metabolism (which will subsequently, help you lose weight).

Online Event Management Software

Interviewer: What are the key elements of running a successful event?

DL: It’s all about planning – working out:

- What are people going to do when they come to the event?

- What are they going to get out of the event?

- What type of people do you want to come to that event in the first place?

- Who are you going to invite?

- Are people just going to book online?

- Are they going to book via the telephone?

- How are they going to communicate?

- How will you make sure that you get the right people in place?

So it is all about planning; planning is crucial.

It’s also about looking at how are you going to follow those customer up later on – how are you going to follow up the non-attendees etc. So having a clear, concise plan about the pre-event, running the event and post event follow up is all part of running a successful event

Interviewer: What are the benefits of implementing an integrated solution for both the event and also the delegate management?

DL: It’s about putting the customer in control of what’s going on but at the same time controlling what they do. Putting an online system is all well and good, but it has got to interface with back office systems. The whole customer experience is the complete package. It is about people being able to book online or being able to book over the telephone, it’s having their details recorded so you can follow them up – so you can find out what their dietary requirements are closer to the event. It’s about making sure people attend, if they don’t attend it’s about finding out why they didn’t attend. It’s about finding out what they thought about the event on the day, and perhaps finding out about what they thought of the impact of that event in six months time.

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