How to Burn Fat Fast:Best Exercises(with Pictures)to Lose Weight and Burn Fat Fast with Diet Plan...

Best exercises to lose weight and burn fat fast with diet plan

The healthy way to burn your fat is neither to do heavy exercise nor excess dieting.For losing weight you don't need to starve yourself but you have to control your eating habits.

For fast weight loss:

Weight training mixed with cardio exercises + Diet

The best weight loss structure is incomplete without the combination of a good workout routine i.e.weight training mixed with cardio exercises and good diet plan.Because for losing weight ,you have to eat less calories and burn up more calories by doing exercise.So best way to loss weight is to do both simultaneously.



In addition to changing your diet plan, mildly restricting calories and keeping track of what you eat, it is very important to include exercise as part of your weight loss and weight maintenance efforts.

For example if you have not done exercise before than you shouldn't start running miles a day.By doing this you more likely injure yourself.

OR

If you start excess dieting than your body may lack many important nutrients and vitamins.

Your body will take time to adopt these things so you have to make patience.For losing weight successfully POSITIVE ATTITUDE plays an important role.

Steps:

Drink water

Drink mainly water it has zero calories and no sodium content,it cleanses and flushes the digestive system and keep toxins out of your body.

On the other hand energy drinks and fruit smoothie or fruit beer or beer--most of them contains nearly 100 calories or more.Some of liquids contains carbohydrates and sodium.

Reduce calorie intake

You have to control your eating habits.you can not reduce your body fat if you are taking excess calories by eating lots of junk food,cakes etc.By eating 400 to 500 calories less per day you can loss between 1 or 2 pounds in a week.

Fat is mainly excess calories which mostly contains carbohydrates and protein.So for reducing weight fast you have to cot down fatty foods and eat more vegetable and fruits.

How to reduce calorie intake

    •    Opt for semi skimmed milk
    •    Take healthy breakfast don't skip
    •    Drink mainly water instead of other beverages
    •    Take less sugar either in tea or coffee
    •    Take less carbohydrates
    •    Avoid eating junk food
    •    Reduce your alcohol intake
    •    Opt for a hobby (any outdoor sports or running)
    •    Eat only when you are actually hungry

Maintain your working schedule

You have to maintain working schedule of each day.For example:

    
 Day 1

•     Breakfast: skim milk-1 cup,orange,oats or egg.

•      Lunch:Whole wheat chapati -2,mooing dhal or fish curry,salad.

•     Exercise(evening or morning):40-60 minutes Weight training mixed with cardio exercises and running or brisk walking 10-20 minutes.

•     Dinner:Tomato soup or chicken clear soup,Raw vegetables,Brown breed or chapati -2,Apple.

For every week prepare your target concerning on your diet plan,exercise schedule and drinking habits.

Exercise schedule

We have to make patience while doing exercise.It takes time and dedication to reduce weight and build muscles.The aim of exercise is to focus on your abs,thighs,arms and shoulders alternatively and do workout 3-5 times per week.You don't need to go to gym for workout and burn fat.You can do this even in your home.Before doing any exercise first warm up your body.Stretch all muscles of 
your body for 5-10 minutes.

Best exercises for weight loss:

Running or Brisk walking:

You don't need to  spend hours at the gym to be healthy. "Instead find the activities you enjoy doing and stick with them. It's  a fact that some activities burn more fat(calories) than others. You will burn more calories in 40 minutes of running than you will burn in 45 minutes of walking. But if you hate to run than you can try brisk walking(not walking).A recent meta-analysis of studies about exercise and mortality showed that, in general, a sedentary person’s risk of dying prematurely from any cause fall by nearly 20 percent if he or she began brisk walking (or the equivalent) for 30 minutes five times a week.

 
Swimming

swimming is the very effective exercise for weight lose.It effects your entire body.If you do up and down laps in swimming pool for an hour then you will burn off nearly 700 - 800 calories.you can also take jacuzzi after swimming.


Cycling

Cycling is definitely a very good exercise to lose weight,how much calories burnt depends on how much fast you go and the route you have taken. Instead of indoor static cycling,riding outside is more challenging and interesting.you can burn off 600 - 700 calories if you do cycling at 12 -19 mph.

Push Ups:

It will make your chest and arm muscles strong.

Step 1:Lie down as face towards floor.keep your arms close to chest and shoulders.

Step 2 :Put your hands down on the floor,with your arms straight and knees bend on the floor.Put your weight on your knees instead of the balls of your feet.Do not bend your hips.

Step 3:Know lower your body towards floor until your elbows make 90 degree angle or less(or down until your chest touch the floor) .Take breath in as you lower your body.Keep your head straight and elbows close to your body.

Step 4:Know lift your body up by pushing the floor away from you until you back in your starting
position.Breath out as you raise up.Repeat lowering and raising your body at normal pace.Do as much as you can.(Do 2-3 sets)

Body weight squats:

It will effect your lower body(Hips,thighs).And squats are most  effective exercise for burning fat and to build muscle.

Step 1:Stand straight on floor.Keep your hands behind your head or  on your chest.

Step 2:Go down towards floor until your knees make 90 degree angle or less.

Step 3:Know stand up to your original position.(Do 2 -3 sets)

Bicycle crunch

Step 1:Lie face up on the floor and keep your hands behind head and legs straight.

Step 2:Keep legs a bit up from floor,without moving your butts ,raise and bend right knee and left elbow(abs contracted) towards each other.

Step 3:Return to your starting position and vice versa(left knee - Right elbow). Do 10-15 reps from each side. 

 Leg raises

Step 1:Lie face up on the floor and keep your hands,palms down under your hips.

Step 2:Keep your legs straight.Lift your legs up without bending them until they make 90 degree angle from floor.

Step 3:Return to your starting position but do not touch the floor.Do 10-15 reps.

Be patient and confidant

It might take a week or two before you notice any changes in your body, but they will  appear steadily. After the first month you'll be able to see the results and you can measure them in terms of looser fitting clothes.
Keeping motivation level up is one of the most important and difficult aspects of dieting and exercising.