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3 best exercise that you can do at home to lose your fat

We all know that in order to get started with the exercises, there is no need to visit the gym; instead we can do it at home as well. We can do yoga, dance or any outdoor activities to keep us healthy and fit, but if we want to get rid of the extra fat, then it is important that we do some training which will target the area specifically and help us lose fat easily. Most women suffer from fat thighs and the worst part of it is that the mobility is really slow in there; therefore, it is utilized at the last as well. So, even when you are working out hard, your legs might not respond as quickly as you want. You can target each area and design your fitness regime that way only, but if you want overall fitness and stay in shape, then consult some expert and get your diet ready. You can follow the exercises that are mentioned in here to take care of the physical activities that is required along with the diet.

3 best exercises to tone down your fat

In order to get started with the exercises you will have to keep in handy a chair, towel, dumbbells of 4 kilos (anything less than 4 kilos will also do) and very essentially a watch. Before you start, warm up by jogging or running and now read on to get the exercises right.

  • Sumo Sky – This one works wonder for your hips, thighs, glutes, core and triceps. You have to sit on a chair and then raise the hand with dumbbells in it on top of your head. Now, bend forward while bending the elbows backward. Straighten your legs and arms now. Continue doing this for ten times.
  • Spider Woman – If you want a workout for your chest, hips, core and triceps, then you will have to stand on one leg while the other leg must be parallel to the ground with your body bend in a position which gives a plank stance. Now you must do it with your other leg as well and this should be done ten times as well.
  • Good for hamstrings and shoulders – Lie on the back and cross your feet while keeping the knees bend. Pressing the foot lift your hips and extend your arm to the ceiling with dumbbell in it. do it ten times.

Other then that, there are also many Fat Loss courses that will help you in your journey to lose fat. Among such programs is “Fat Loss Factor” create by Dr Charles Livingston. You can check Fat Loss Factor Review by Dr James Mclark below and decide yourself that is it worth your money?

Fat Loss Factor 2 steps:
• Cleansing
• Detoxification

Fat Loss Factor have helped many people all over the world and you can join the club too!


Don’t Let Your (Facebook) Friends See You Sweat

Thinking about posting your weight loss goals and updates on Facebook? What a great idea. You can instantly give yourself some virtual accountability. You can keep a daily journal that tracks your weight loss triumphs and setbacks. Seems like a no brainer, right? Wrong! Be careful, “caveat emptor” (let the buyer beware), you could be setting yourself up for failure … and a very public one at that.

When we take a closer look at how weight gain and obesity work, we start to understand why the “Facebook Diet” may not be such a great idea. Obesity is a cycle that occurs when we allow ourselves to medicate our feelings of anxiety and depression with food. We learn to overeat to soothe our emotions and eventually, a certain degree of guilt develops — especially if we are gaining weight. As this guilt increases, it adds to the anxiety and depression that we already experience and makes us overeat even more; creating a cycle. The cycle starts with anxiety, but the steam engine that keeps it running is guilt.

Now consider the pressure that you put yourself under by broadcasting your goals to hundreds of your Facebook friends. If your progress is less than stellar, you may feel that the “eyes of the world are looking upon you.” This feeling — whether it’s substantiated or not — increases your feelings of failure. It will fuel the obesity cycle by maximizing your stress, anxiety and guilt, which will in-turn, lead back to overeating.

So instead of creating a healthy measure of accountability for yourself, you’ve actually made matters worse. With every rotation of the cycle the guilt increases more and more. You’re now in danger of spiraling out of control. This is an example of why, when people fail a diet, they gain back all the weight they lost and then some!

Now, consider the possibility of sabotage. Sabotage in weight loss occurs in many forms and the fact that you wish to have others hold you accountable for your own weight loss is a reflection of your past experiences with self-sabotage.

Another form of sabotage which can be just as harmful is “friendly fire.” Friendly fire can occur by well-intentioned family members or friends who believe you may be losing too much weight or that you’re not eating enough. Such sabotage is not intentional and should not be viewed as deliberate, but it may harm you nonetheless. Critique from beloved family members and friends — especially if consistent — can lead to an inevitable downfall if you’re not prepared for this type of disparagement.

Now, consider the flip side of that coin, the “hostile takeover.” This type of attack comes from so-called friends and co-workers that may take a certain amount of delight in your downfall. They may be totally upfront about their attack, criticizing you openly in the social media platform. Or, they may be ninja about it, not making any mention whatsoever of your progress, even when it is undeniably obvious. Such tactics may be meant to crumble the foundations of your efforts for their own amusement — and Facebook puts it all on display.

Therefore, posting a regular journal via social media may cause your weight loss struggle to become a “gladiator sport” and the whole Facebook nation is sitting in the Coliseum cheering your success or hoping for your failure.

I suggest that rather than commit to your friends, you commit to yourself, because after all, this is for you. Minimizing stress, anxiety and guilt breaks the cycle of obesity. If you want to avoid criticism and sabotage so that you can optimize your chances for success, keep your daily diet details out of the public spotlight. Let the results speak for themselves.

It’s your body and no one else’s. The contract that you make with yourself is more valid than anything that you can promise to others. You have what it takes in you to do this! I know, I did it myself. Listen to your inner voice and trust it. If you need to share your plans with someone, then share them only with the people who are closest to you and who will be champions for your cause.

Do what it takes, but don’t be disappointed if you fall. Get up and try again. But above all, beat the cycle!

Source: “huffingtonpost.com”