Best Exercises to Lose Weight Fast at Home

No matter what diet you’re following, it is highly advised to include exercise as part of your routine not just to lose weight but also to tighten your loose skin.

Though working out doesn’t burn more calories than diet, it helps in building muscle, which could improve your metabolism, thereby speeding up your fat burn rate.

Is Exercise Required During the GM Diet?

The GM Diet aka General Motors diet is a low carb diet plan that emphasizes on eating foods that burn more energy than they give to your body.

However, to get faster weight loss results, it is advised to practice some exercises along with the 7 day diet plan.

But, remember that you should not follow any strenuous exercises during the first 3 days of the diet, as you’ll have less energy/strength due to the extremely low calorie consumption.

However, you can practice regular cardio workouts or strength training exercises from the day 4 GM diet onward.

A lot of people have many doubts regarding the GM Diet Exercises, like what workouts should be followed while on the diet. So, in this article, we’ll be discussing about all those queries in detail.

Best Yogasanas for Weight Loss at Home

Yoga is the best way to maintain the lost weight for the long term.

It is an ancient Indian art form where the rushis have embedded the scientific moves in the traditional Yoga poses aka Yogasanas.

Let us now look at the different Yoga moves that help you lose weight in the comfort of your home.

How Many Calories Does 1 Hour of Yoga Burn?

According to Jill Lawson, the founder of Lawson Yoga, if heart rate is considered a metric in calculating the calorie expenditure, then Bikram Yoga and other hot Yoga classes will be said to burn more calories in an hour of yoga session.

Unfortunately, heart rate can’t be considered as a metric to judge the calories burned, because it can be manipulated (increased) by several means.

Even tension can increase heart rate enormously. Since this statement is false, we should look at other means (factors) to find the number of calories burned through yoga.

1.Vinyasa Yoga for Weight Loss

Also called as Flow Yoga, this particular yoga form helps you burn around 600 calories approximately in 1 hour session.

This technique involves constant movement so that you burn calories continuously as long as you practice the pose.

Actually, the performer seems to be dancing when you look at the person doing Vinyasa yoga.

It specifically a linking between breath and body movements.

Here are the most popular Vinyasa Yoga poses for weight loss:

a) Sun Salutations or Surya Namaskar

Here is a step-by-step approach to do sun salutation.

Practicing it daily will help improve your metabolism, flexibility and muscle strength.

1.Prayer Pose (Pranamasana)

Stand at the start of your mat with your feet together. Slowly breathe in/out and bring both your palms together (namaskar).

2.Raised Arms Pose (Hastauttanasana)

Breathe in and lift your arms up and back, by slightly bending your backwards.

3.Hand to Foot Pose (Pada Hastasana)

Breathe out and bend forward from your waist and try to touch the floor with your palms while keeping your spine straight.

4.Equestrian Pose (Ashwa Sanchalanasana)

Breathe in and push your left leg away to the back and your right leg bent while keeping your palms on the mat.

5.Mountain Pose (Parvatasana)

Breathe out and take your right leg back to the end of the mat along with your left leg and bend towards your waist in a downward dog position.

6.Salute with 8 Parts (Sashtanga Namaskara)

Breathe in and get down with all your 8 parts touching the mat. Breath out and slightly raise your chest and from the ground with the support of your palms.

7.Cobra Pose (Bhujangasana)

Breathe out, slide forward on to the ground and raise your midsection up into the cobra pose, while keeping your elbows bent.

8.Mountain Pose (Parvatasana)

Breathe in and out. Lift your hips and tail bone up, while putting your chest downwards like an inverted ‘V’ pose.

9.Eqestrian Pose (Ashwa Sanchalanasana)

Breathe in and push your right leg away to the back and your left leg bent while keeping your palms on the mat.

10.Hand to Foot Pose (Pada Hastasana)

Breathe out and bring your right foot forward, while keeping your palms on the ground.

11.Raised Arms Pose (Hastauttanasana)

Breathe in and roll your spine up, while bending backwards and your hands up in the air towards the back.

12.Standing Mountain Pose (Pranamasana)

Breathe out and straighten your body and then bring your arms down.

That’s the end of the first round of surya namaskar.

You can do as many repetitions as you can do. But, in the beginning or as a beginner, you should aim not to do more than 4 to 5 rounds per day.

And, as you progress, that count can be increased depending on your stamina and flexibility.

Images courtesy: Yoga Niketan, Getty Images

b) Warrior Series

The warrior poses not only target your lower body, but also your entire body. These poses help in strengthening our muscles to a great extent.

There are many benefits of Vinyasa Yoga such as higher heart rate (more caloric burn), building strength & muscles, relaxation, and detoxification.

1] Yoga Warrior Pose for Eliminating Fat

This particular yoga pose will help in tightening the muscles, toning your legs and strengthening your overall body.

Here is how you can practice this warrior pose.

1. Stand with one of your legs stretched backwards and the other leg stretched forward.
2. Stretch your hands above your head in a ‘Namaste’ posture and turn your upper body to your right side.
3. You should bend your right knee slightly while stretching your abdominal muscles.
4. Once done, switch the sides and repeat the entire routine. This warrior pose can be done as long as you’re comfortable.

Target Area: Tummy and Legs

2] Yoga Warrior Pose 2 (Virabhadrasana)

This second warrior pose is almost similar to that of the first one, except a few changes. In this pose, you won’t be making a Namaste sign. You’ll have to stretch your hands to both the sides, while bending your legs like the first warrior pose.

Target Area: This yoga move, like the first one will help you lose the excess fat stored in your tummy and leg region.

3] Chair Pose for Weight Loss

This particular chair pose yogasana requires a lot of stamina, as it is practiced in the air, assuming there is a chair beneath you.

1. Stand with your feet closed to each other.
2. Raise both your hands above the head while inhaling.
3. At the same time, bend your knees a little, like you’re sitting in a chair.
4. Stay in this position for at least 1 minute.
5. Get back to the standing position and relax.

For beginners, this yoga asana will be very difficult to practice. But with time, it will become easier.

So, in the beginning, try to stay in this position for 5 to 10 seconds (or as long as you can hold).

This pose can be practiced 10 times every day, which can be increased for every 3 days, based on your stamina.

Target Area: from Thighs and Tummy.

4] Warrior Sequence (Warrior Pose 1, 2 and Chair Pose)

5] Boat Pose Abs Yoga Exercise

This boat pose is particularly known to increase stamina and at the same time reduce abdominal or tummy fat.

Apart from burning fat stored in the tummy region, it also strengthens your lower and upper body.

1. Sleep on your back on a Yoga mat.
2. Slowly raise both your legs in the upward direction up till 45 degree angle. Don’t forget to inhale while lifting your feet. Note that you should not bend your knees.
3. Now, lift your upper body in an attempt to touch your lifted legs. This forms a ‘V’ shape. Note that your arms should be raised to the level of your shoulders.

Stay in this position for as long as you’re able to hold.

You’ll feel a lot of vibrations in your tummy when you perform this pose. It means that the muscles are being active and burning fat.

Target Area: Reduces tummy fat and strengthens upper + lower body.

6] Naukasana (The Boat Pose) by Shilpa Shetty

7] Bridge Pose Yoga for Strengthening Muscle

1. Lay back on the ground, with your knees bent and feet touching the ground.
2. Put your hands on the ground, with your palms touching the ground downwards.
3. Next, lift your hips away from the ground in a way that you’ve to balance your whole weight using just your hands and feet.

This particular yoga pose will strengthen your muscle.

If you want to take the strain further, you can lift one leg in the mid-air for around 20 seconds and repeat the same with the other leg.

This will give you maximum benefits from this particular asana.

Target Area: Muscles

8] Bridge Pose (Setubandhasana)

9] Cobbler’s Pose or Baddha Konasana

1. Sit on a mat, keeping your spine straight.
2. Bend your knees, with the soles of your feet touching one another.
3. Press the soles tightly together and hold them with your hands.
4. Stay in this pose for 1 to 5 minutes; don’t forget to inhale and exhale while doing this asana.

Target Area: Hips, Groin and Thighs

10] Locust Pose (Salabhasana)

If you’re looking for the Yoga poses to reduce hips, then this asana is for you.

1. Lie down on your tummy with your both palms facing the floor.
2. Inhale; lift your both legs up to 45 degrees without bending your knees.
3. Now, lift your upper body and hands in such a way that you need to balance all your weight on your tummy. Doing so will stretch your abdominal muscles.

Target Area: Hips, stretches Leg Muscles

11] Camel Pose

1. Sit down on your feet (use a mat) with the knees and calves touching each other.
2. Now, stand on your knees and place your hands on the hips.
3. Stretch your torso; look above while doing so.
4. Next, slowly, hold your heels with your hands.
5. Now, stretch your tummy and chest by bending backwards. While doing so, you’ll feel the strain on your arms.

Target Area: This particular yoga pose will burn the fat in all parts of your body.

12] Ustrasana (The Camel Pose) by Shilpa Shetty

2.Bikram Yoga for Weight Loss

If you’re looking for extreme weight loss, then this bikram yoga is for you.

It helps in burning around 480 calories per hour.

However, one session of bikram yoga lasts up to 1.5 hours.

So, considering the different postures (26) and breathing exercises (2) in a heated room, you end up burning nearly 720 calories per 1 session (90 minutes).

This yoga technique helps in enhancing muscle flexibility and to detoxify your body due to increased sweating.

Bikram Chowdary has practiced Yoga for long and has modified it to create a unique sequence called the ‘Bikram Yoga’.

It consists of 26 postures and 2 breathing exercises that should be performed in a heated room within 90 minutes or 1 ½ hour.

These Bikram yoga poses help the muscles to stretch, thereby resulting in healing chronic pains, relieving stress, and detoxification.

3.Ashtanga Yoga for Weight Loss

Another popular Yoga practice, which is also known as Power Yoga, is a combination of different postures and breathing techniques.

You can burn around 350 calories in an hour of yoga session.

By performing this power yoga, you can have a relaxed mind and a boost in arterial health.

It also helps in blood purification thereby throwing out toxins and other waste materials from your body.

Asthanga or 8 limbed yoga is a combination of body movements and breathing.

Each Asthanga pose requires a series of exhalations and inhalations.

Although, this technique doesn’t burn as many calories as the other two, you can expect to come out of the class feeling refreshed with strong muscles.

The main benefit of Asthanga yoga is it helps in improving your posture and flexibility.

4.Hatha Yoga for Weight Loss

If you’re a beginner to yoga, then hatha yoga is your best option.

This yoga technique includes basic postures where you’ll be holding your balance in those poses for a period of time.

An hour of Hatha yoga helps you burn approximately 200 calories.

Yogi Swatmarama, a Hindu sage was the brain behind this Yoga technique.

The original version of Hatha yoga include standing on single leg for days, inhaling smoke with your head inverted etc…

However, thanks to the western world, the Hatha Yoga technique has been made simpler for overly obese people looking to lose weight.

Stress is the main reason for many people to gain weight.

Thankfully, this Hatha Yoga practitioners have seen a great reduction in their stress levels, thereby managing to lose weight effectively.

All the above mentioned yoga poses for weight loss will not only help you to burn fat, but also strengthens your muscles, thus giving you a lighter body frame.

These yogasanas also reduce constipation, stress and nervous tension, thereby making you live a healthy and tension-free life.

Practice these yoga exercises every day for a better living.

Best Cardio Exercises at Home for Fat Loss

Cardiovascular exercises aka Cardio (in short) helps in increasing the heart rate, thereby boosting the blood flow throughout our body.

This cycle is necessary to burn calories and at the same time increase our energy.

It even helps in controlling diabetes, especially Type 2 diabetes.

These cardio exercises improve your muscle’s ability to absorb as well as utilize the glucose stored in your blood stream, thereby preventing sudden fluctuations.

So, if you want to lead an error-free life, then you should better practice the below cardio workouts starting today.

1.Dancing

Currently, dance cardio is the hottest cardio workouts on the fitness front.

The main reason beyond its popularity is that you get both a workout plus an artistic release.

People who got bored of the regular cardio exercises are trying out these dance cardio moves to match their favorite music.

There are different varieties of dance forms, which include aerobic dance, Zumba, hip hop hustle, belly dancing, salsa etc…

A 30 minute dance cardio will help you burn up to 300 calories.

Use this calculator to find out how many calories you can burn through dancing.

2.Jump Rope Exercise

Skipping rope or Jumping rope is one of the extremely effective as well as inexpensive cardio workouts, which you can do at the comfort of your home.

It is also said to be the best calorie burning exercise.

You can burn up to 220 calories in just 20 minutes by practicing the jumping rope.

It doesn’t require huge spaces and can be practiced even while you’re traveling.

The skipping rope is so portable that you can fold it and place it in your pocket.

This particular cardio workout focuses mainly on the muscles of your lower body, legs and buttocks.

You’ll need the following things to practice skipping:

• A good pair of shoes
• A jumping rope
• A little space to practice the cardio

If you’re a beginner, you may feel a little uncomfortable with the breathing.

So, it is highly advised to start with 3 to 5 minutes if you’re just starting out.

And with experience, you can increase the timing of your workout as well as try different jump rope styles.

3.Burpees

Burpees are another great cardio exercise that will help you burn around 100 calories in just 10 minutes.

However, the workout is very difficult and not many could do it.

Interestingly, the Burpees workout covers your full-body as it combines different routines like Push-ups and Squat jumps.

Since it targets a large number of muscles in our body, it is suggested for those who’re looking to increase lean muscle mass.

1. Lower your body with your hands on the ground (just like the Squats).
2. Jump and get back to the same position.
3. Immediately, come to the Push-ups position, by moving your feet back.
4. Do a single push up and immediately jump back to the Squat position.
5. Jump once more.

Repeat these five steps at a stretch for at least 6 to 10 times (with experience). Beginners can do 3 to 4 repetitions.

Video: https://www.youtube.com/watch?v=JZQA08SlJnM

4.Inchworm

It is slightly similar to that of Burpees. However, you’ll not jump in this workout.

1. Start with a standing position.
2. Bend over until your fingertips touch your feet.
3. Next, forward your hands until you come into a traditional push-up position.
4. Do a single push-up and get back to your bending position.
5. This forms a cycle.

Repeat this cycle for at least 5 to 10 times without a gap.

5.Squat Jumps

If you’ve a basic idea about the Cardio exercises, then I’m sure you’ve heard about the Squat jumps, which is included in almost all types of cardio routines.

This particular workout helps in toning the muscles in your legs and also promotes the development of lean muscle mass, thereby letting you burn more fat.

1. Start the workout by keeping your feet shoulder width apart and sitting in a squat position.
2. Jump up as high as you can and return back to the squat position. This forms a cycle.

Repeat the cycle at a stretch for at least 15 to 20 jumps.

Rest for a minute or two and repeat the cycle. You can do this as long as you’re comfortable.

Video: https://www.youtube.com/watch?v=CVaEhXotL7M

6.Jumping Jacks

This is another interesting cardio workout that targets your entire body.

Do a simple 10 minute jumping jacks and you’ll burn 100 calories for sure.

This special routine will help in strengthening your leg muscles, reduces belly and also perfect for losing arm fat.

1. Stand straight with arms by your side and feet together.
2. Jump up by stretching your legs outwards and your arms above your head touching each other (clap them).
3. Land and get back to the starting position. This forms a cycle.

Repeat this cycle at a stretch for at least 25 to 30 times. With a gap of 30 seconds between the cycles, do 3 to 5 cycles for better results.

Video: https://www.youtube.com/watch?v=c4DAnQ6DtF8

7.Pendulums

This is one of the best whole body cardio workouts which can be done at home or the gym.

This exercise targets your legs, butt and ABS.

Since this combines both cardio and core muscle strengthening, you can burn more calories even after you’ve stopped exercising.

1. Stand with your feet together.
2. Slowly lift your left leg to your hip-height while bending your right knee and raise your left arm to the side.
3. At the same time, swing your right arm across your body.
4. Now, switch the sides as fast as you can.

This forms the pendulum.

Video: https://www.youtube.com/watch?v=KAb3w9UFNQA

8.Side Lunges

Are you looking for the best cardio workouts to increase flexibility? Then the side lunges are for you.

It helps in toning your butt, quadriceps, abdomen and hamstrings.

1. Stand straight with your hands at your waist and feet hip-width apart.
2. Lower your body to the right side while bending your right knee.
3. Go back to the starting position and do the same towards the left side.
4. Return to the starting position. This forms a cycle.

Try to do at least 10 cycles at a stretch.

Video: https://www.youtube.com/watch?v=FUX6Pz8vV0s

9.Spot Jogging (Jog in Place)

Spot jogging or Jog in Place or Indoor Jogging; whatever you call this cardio, but it is the easiest cardio workout that can be practiced daily without hitting the Gym.

You can burn up to 270 calories if you spot jog for 30 minutes.

This exercise mainly targets your leg muscles.

1. Start with a light jog until your body warms up.
2. Increase the pace gradually and raise your knees as high as you can while jogging. Don’t forget to engage your hands while you jog.

If you’re a beginner, do it for at least 3 minutes. As you get experience, you can go up to 5 to 8 minutes at a stretch.

Video: https://www.youtube.com/watch?v=NjkuOdErtQI#t=14

10.Cross Crawl

It is one of the best cross-lateral exercises that tone your ABS and back muscles.

Since the movements performed in this exercise resembles that of walking, you can include the ‘cross crawl’ workout as a warm-up before you start jogging or running too.

1. Stand with your feet slightly apart and arms by your side.
2. Raise your arms; bring your right knee up and your left elbow should touch the right knee.
3. Return to the starting position.
4. Now, bring your left knee up and this time your right elbow should touch it.
5. This forms a cycle.

Try to practice this cycle for at least 20 to 30 times without any gap.

That’s all friends! Try to include these top 10 weight loss cardio workouts in your daily exercise regime and lose weight at a much faster pace.

Best Exercises to Lose Under Arm Fat without Dumbbells

This ‘arm fat’ problem is very common these days in both boys and girls.

Girls want to look fab with toned and slim arms while guys like to show-off their huge muscles.

These saggy arms make your arms look much bigger and so you won’t be able to go sleeveless or carry them in a slim fit dress.

The fat stored in your arm region is very tough to lose through dieting.

You’ll need to perform some targeted exercises to reduce upper arm fat.

In this article, we have discussed the best workouts to tone your arm muscles.

1.Lifting Weights

You can either use the light weight dumbbells (1kg) or simply pick up a 2 liter water or drink bottle to perform this weight lift exercise.

Do ensure that you’re not using weights beyond your capability; else you’ll end up with muscle pains.

1. Keeping your arms straight, lift the weights or bottle with your hands over your head. This will be your starting position.
2. From there, lower and bring the weights up behind your back.
3. Try to do at least 3 sets comprising 20 repetitions each.
4. You can take 1 min rest between the sets.

P.S: With experience, you can increase the weights as well as the sets for maximum results.

This special workout is very effective in getting rid of your arm fat.

2.Scissors

This particular exercise is one of the fastest ways to lose arm fat.

As the name resembles, you’ll need to move your hands like how the scissor works.

1. Stand straight and lift both of your hands to your shoulder height.
2. Move your hands to their appropriate sides and bring them back to your front by overlapping the left hand with the right one, just like the scissor.
3. Next time, overlap your right hand with the left one.
4. Try to perform this workout for at least 30 times daily for best results.

3.Arm Press with a Twist

1. Start with a 1kg weights or 2 liter water bottle in your right hand, arms bent in the shape of a wide ‘W’.
2. Straighten & extend your right arm up, twisting it in such a way that your palm faces the ground.
3. Go back to the starting position.

This particular exercise targets biceps and shoulders, thus helps you in eliminating fat arms.

Try to perform 3 sets of 10 reps each and then switch to the other sides.

4.Chair Dips

In order to perform this exercise, you’ll need either a bed or strong chair or anything that is strong and is good on the ground.

Don’t choose soft items like Sofa for this workout as they will make it hard to perform this arm toning exercise.

Make sure you’ve enough space in front of the item in order to perform this exercise.

1. By keeping your arms, shoulder width apart, face your body away from the item.
2. Next, place your hands on it and move few steps away from the item (chair or bed). This will be your starting position.
3. Now, push yourself down by bending the hands, aiming to touch the ground.
4. Return back to your normal position.

Try to do at least 3 sets of 20 repetitions each.

5.Regular Push Ups

Like you already know, these are the regular push up exercises which you’ll have to perform on the ground with your hands in front of you.

If you’re a beginner, you can use your knees and hands to perform this exercise.

Once you’ve gained some experience, you can then use your hands and toes.

This exercise will help in strengthening your muscle to the maximum. Try to do at least 3 to 4 sets of 10 repetitions each for best results.

6.Counter Push Ups

In this exercise, you should use either a table or counter with strong surface.

Instead of doing push ups on the ground with the floor as the support, you’ll have to lean your body with your hands on the item to perform this workout.

Like the other exercises, you’ll need to perform 3 sets of 20 reps each.

All the above mentioned arm toning exercises give you the best results when performed daily without fail.

It is definitely possible to lose arm fat in just a week if you dedicate at least 30 minutes of your time to perform these arm fat burning exercises daily.

Note: With experience, you can increase the sets as well as the weights and maximize your results.

Quick & Easy Exercises to Get Rid of Double Chin Naturally

If you don’t know already, the sagginess of the chin is caused mainly due to overweight, loss of collagen and also due to aging.

Luckily, there are a few facial workouts that help lose face fat easily and without the need of a surgery.

1.Chin Lift Exercises

Chin lifts are one of the best facial exercises to lose double chin. When you perform the exercise, all your facial muscles including the jaw, throat and neck get stretched.

This exercise can be performed either by standing or in sitting position.

How to Do Chin Lifts?

• First, tilt your head towards the ceiling and stare at it.
• Now, tighten your lips, as if you’re trying to kiss the ceiling.
• Hold there for a minimum of 5 seconds and then relax.

Repeat the steps 1 to 3 for at least 10 to 20 times for best results.

2.Neck Exercises

Rolling the neck is another most effective facial exercise to reduce fat under your chin. It makes use of chin, jawline and neck muscles.

This exercise also reduces stress and promotes sleep.

You can also get rid of your wrinkles by doing this exercise as it will help in tightening of the skin in the neck region.

How to Perform Neck Exercise?

• First, keep your head at normal position. Make sure that your spine is kept straight and shoulders down while performing this routine.
• Gently, bend your head towards the left side, while aligning it with your chin and slowly turn it so that it makes a full circle.
• Now, do it on the other side.

Do it on both the sides (clockwise & anticlockwise) for at least 3 to 4 minutes and relax.

3.Jaw Releasing Exercise

Jaw release exercise helps you get an attractive, strong cheekbones and a perfect jawline.

It works your muscles around the lips, jaws and cheeks.

It can be performed either while sitting or standing.

How to Do Jaw Release Facial Exercise?

• Start by moving your jaw with lips closed as if you’re chewing.
• Take a deep breathe and breathe out while humming.
• Now, with your tongue pressed against the bottom teeth, wide open your mouth and hold it like that for 5 seconds.
• Then, breathe in and out again. This makes 1 repetition.

Do a minimum of 10 to 15 repetitions and relax.

4.Platysma Tone Exercise

Platysma is a muscle that arises from the chin and stretches to the shoulder.

This highly effective double chin exercise helps in getting rid of the fat under your chin and tones your cheek muscles.

You can perform this either while sitting or standing.

How to Do Platysma Toning Exercise?

• While keeping your lips pressed against the teeth, open your mouth while slightly pulling your lips tight & back downwards.
• Make sure you engage your jaw musles and you feel tension in the tendons of your neck.
• Now, move your jaw up and down for up to 20 times at a stretch and relax.

Repeat this for another 20 times for best results.

5.Lip Pulling Exercises

This is one the best facial yoga exercises that slim down your face and make you look years younger than you’re now.

It gives your high cheekbones and a perfect jawline, if practised regularly without fail.

How to Do Lip Pull Facial Exercise?

• Start with your head in the normal position.
• While pushing the lower jaw out, lift your lower lip up as much as possible.
• Ensure that you feel tension in your jawline and chin muscles.
• Hold this position for 10 to 15 seconds and relax.

Repeat this exercise 10 to 15 times at a stretch.

Regularly practice these easy exercises to lose face fat and double chin fast naturally without any surgery.

Img Credits: pinterest.com, threadliftclinic.co.uk, prehabexercises.com

Scientific 7 Minute HIIT Workout

The beauty of any exercise routine is to burn excess calories by performing the workouts.

However, you’ll have to spend more time in order to burn those calories.

Say for example, if you jog continuously for 30 minutes, then you’d burn 100 calories.

This particular disadvantage resulted in the invention of the HIIT workout a.k.a High Intensity Interval Training.

This means you’ll have to exercise with high intensity for less time and thus spend more calories than that of the normal exercises.

Today, let us discuss the most popular seven minute workout that helps you burn more calories in less time.

In this 7 minute workout, you’ll have to perform 12 different exercises deploying only body weight, a wall and a chair.

According to Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla, it has been proved scientifically that HIIT or high intensity interval training provides the same or even more benefits of the prolonged training but in less time span. [Source]

This total HIIT workout session lasts for 7 minutes while each exercise should be practiced for at least 30 seconds with a 10 seconds rest between each step.

The 7 Minute High Intensity Workout [Video]

This seven minute workout video was created by the LifeHack Team.

Most Common Exercise & Diet Myths

Internet is flooded with loads of information about Weight management, nutrition and body building.

But, most of the webmasters who manage those websites doesn’t really know try those tips but just write them without knowing the truth behind them.

So, we’d like to share our thoughts about different exercise and diet myths which you might be wrong about.

People who blindly follow these myths may not see the results as they’re not trying them because someone on the web has said it as a myth.

So, in this guide we’ve gathered some valuable information from the fitness experts so that you can know what is right and which is false.

Most Common Exercise Myths

1: Stretching Before a Workout is Important

Wrong! Many fitness experts and studies suggest that stretching after you performed an exercise is beneficial and not before the workout.

If you stretch before a workout, then you may destabilize your muscle which isn’t advised.

However, you can perform Yoga exercises or normal warmups before working out.

2: Crunches will help in Losing Belly Fat

Wrong! Crunches are actually meant for making your abdominal muscles bigger, but they’ll not appear until you lose your belly fat.

The best way to shed fat from your belly is to do Cardio along with a proper diet as it will help in losing fat on your entire body.

The secret of weight loss is to eat less calories and burn more calories so that your body will use the excess fat as a source of energy.

3: Exercise Turns Fat into Muscle

Absolutely Not! While exercising, your body will use the fat as the energy source and in the same time you’ll get some muscle as a result of the exercise.

But, many people mistake that their fat is being converted into muscle.

4: Girls Will Become Muscular after Weight Training

Testosterone plays the major part in muscle growth.

Usually males will have 20x more testosterone than females and so the girls will only lose their body fat and tone their muscles if they’ve undergone weight training.

Most Common Diet Myths

1: Never Eat Before a Workout

Completely False! Experts actually suggest that eating 1 or 2 hours before working out is beneficial as you’ll need energy and protein to be able to exercise well, burn fat and build muscle.

2: Vegetarian Diets are better than Non-veg diets

Cutting out an entire food group is not beneficial for any human being as it will induce in the deficiency of iron in our body.

Vegetarian diet plan may be good for cleansing and weight loss but you won’t get the required macro-nutrients solely from veg only diet.

So, it is better to follow a diet which includes a portion of non-veg as well.

3: Eat healthy & you’ll lose Weight

A Calorie is a calorie no matter in what form you’re taking it.

Even if you eat too much of healthy foods, you’re likely to put on weight for sure.

So, better stick to the small meals multiple times a day to stay healthy.

4: Fresh fruits are better than the Frozen ones

Normally, all the fruits will be gathered from the farms and are kept in storage for a longer period before they hit the supermarkets.

In this span, they lose some vitamins, especially Vitamin C.

But, frozen fruits keep all the vitamins intact and so it is better to have frozen fruit.

5: Eating Late nights will make you gain weight

People normally tend to eat more during the nights than the daytime because they don’t find enough time to eat during the morning times.

But, people who eat more irrespective of the time and take rest tend to gain some weight for sure.

That is why the impression that we gain weight if we eat late is created.

That’s all Friends! We’ve tried to cover the most popular myths about Exercising and Dieting in this guide.

Where Does Excess Fat Go When You Lose Weight?

In chemical language, the formula for a fat molecule is C₅₅H₁₀₄O₆.

All these fat molecules have 6 oxygen (O₂) atoms.

When you’re trying to lose weight, you’re trying to lose Kilograms.

Since, energy is referred in Kilojoules or Calories, you can’t transform Kilograms into calories.

So, it is clearly untrue that fat becomes energy.

According to the science, people lose mass and atoms when you lose weight.

And this mass goes out of your body in the form of Carbon dioxide and Water.

So, by this formula, around 84% of CO₂ and 16% of Fat would be expelled out when you lose 10 Kg of your weight or fat.

In our general language, out of the 10KG fat, almost 8.4 KG is invisible gas and the remaining 1.6 KG is water.

Saying so, if you exercise more, your exhalation & inhalation rate (breathing) goes high and helps you lose more weight.

The water can come out any form – Urine, sweat or poop.

Can I Breathe More to Lose Weight?

NO! You can’t simply do that to lose weight.

To get the fat out of your body, try to stick to a high protein diet and do some light weight exercises.

And when you do so, your body will substitute those missing calories by breaking the fat molecules stored in your body, thus helping you shed weight naturally.

At the end, we’d like to share one important point – “Separate your eating quantities into multiple portions throughout the day and you’ll never gain weight again”.

Perform these Top 10 Exercises for Weight Loss even after completing the General Motors diet and lead a healthy life 🙂