Easy Weight Loss Secrets Guide by Harry Kainth (best novel books to read TXT) 📕

bent with your foot on the floor, pull your right leg towards you keeping it straight. Don’t hold at the knee level. Repeat with opposite leg.

 

Inner thigh stretch – hold for 10 to 15 seconds

 

For the inner thigh stretch, sit down with your back straight and bend your legs, putting the soles of your feet together. Holding on to your feet, try to lower your knees towards the floor.

 

Calf stretch – hold for 10 to 15 seconds

 

For the calf stretch, step your right leg forward, keeping it bent and lean forwards slightly. Keep your left leg straight and try to lower the left heel to the ground. Repeat with opposite leg.

 

Thigh stretch – hold for 10 to 15 seconds

To do a thigh stretch, lie on right side. Grab top of left foot and gently pull heel towards left buttock to stretch the front of the thigh, keeping knees touching. Repeat on the other side.

 

 

6 Easy exercises for overweight and obese people

Many overweight and obese people want to work out. However, the extra weight they're carrying makes it hard to stick to a workout program.

Overweight and obese individuals usually get too tired and out of breath when they exercise. Due to the extra weight they're carrying, they usually have painful joints. Others deal with painful numbness and tingling of their legs and feet due to neuropathy associated with diabetes.

When overweight and obese individuals are unable to tolerate regular exercise and increased physical actvity, they miss out on many health benefits of exercise, including appetite control, increased metabolism and stress reduction; in turn, these can lead to belly fat loss and lasting weight control.

 

1.Studies have shown that working out with vibration exercise machines can be an effective way for overweight or obese people to lose excess weight and achieve lasting weight control. The vibration platforms can help build muscle as well as boost weight loss and fat loss with less work. Vbration exercises can be done quickly.

 

 

 

 

 

 

2. Chair aerobics and resistance exercises may be more comfortable and tolerable for ability-challenged individuals. Regular exercise can easily be modified and performed in a seated position. You can increase fitness and toning by using resistance bands and small weights.

 

 

Chair Exercise No 1. Sit Down to Tone Up!

Injured? Stuck at the office? You don't have to give up on your workout. In fact, you don't even have to leave your desk! These sneaky seated moves offer a total-body cardio and strength workout. Not convinced? Give it a try! Your burning muscles will be your proof.

How it works: Do 1 set of each exercise back to back, with little to no rest in between moves. Do the full circuit 1 to 3 times total, depending on your schedule, or spread it throughout the day (1 round in the morning, 1 round at lunch, and 1 round in the afternoon) for an instant, calorie-burning energy boost.

You'll need: A sturdy chair (no wheels and a sturdy back).

 

 

Chair Exercise No 2. Sneaky Buns and Guns

Reps: 30

You wouldn't know simply by looking at it, but this small-range-of-motion exercise is great for firing up the inner thighs, glutes, and triceps. Plus, it's easy to do at your desk!

How to do it: Start on the edge of the chair, knees bent and together with feet flat on the floor, hands just outside of hips,

and elbows slightly bent. Squeeze knees and "cheeks" together tightly while pushing down with hands, extending elbows (you'll sit taller, but you should never leave your seat). Release. Do 30 quick reps in a row.

Chair Exercise No 3. Seated Jacks

Reps: 30

Jumping jacks are great for cardio—but they can be tough to do in the middle of the work day or with a lower-body injury. This seated variation is just enough to spike your heart rate and burn calories without leaving you drenched in sweat.

How to do it: Sit tall with knees bent and together, feet pointed with toes lightly touching the floor, elbows bent and arms open to sides with palms facing forward. Quickly open legs out to sides, flexing feet, landing on heels, and extending arms overhead. Return to start. Do 30 quick reps in a row (the faster your tempo, the harder you'll work).

 

 

 

Chair Exercise No. 4 - Leg Lift and Twist

Reps: 20 per side

Target and tone your quadriceps, inner thighs, and abs with this Pilates-inspired seated strengthener.

How to do it: Sitting tall on edge of chair, extend right leg out straight with foot on the floor, arms crossed over chest. Brace abs in tight and rotate torso to the right as right leg lifts to left knee,

squeezing knees together. Return to start. (Try timing your breathing for better abs activation too—focus on exhaling during the twist and lift, and inhale as you return to start). Do 20 reps, and then repeat on opposite side.

 

Chair Exercise No. 5 - Skater Switch

Reps: 30

This low-impact version of a side skater blasts calories while engaging the core, inner thighs, arms, and shoulders.

 

How to do it: From the edge of your chair, bend right knee out to the side, extending left leg out straight to the side, toes pointed. Extend arms straight and lean forward slightly, reaching left arm to inside of right foot, raising right arm up behind body, twisting through torso. Quickly switch sides. Repeat as quickly as you can for 30 alternating reps.

 

Chair Exercise No. 6 - Hinge and Cross

Reps: 20

Strengthen your back and abs—all while keeping your lower body engaged—with this toning move.

How to do it: Sit tall with knees bent and together (focus on squeezing inner thighs together for more muscular activation), toes pointed, hands behind head. Brace abs in tight and hinge back until just shoulder blades are

lightly touching the back of the chair. Bring body forward, crossing right elbow to the outside of left knee. Return to start. Repeat for 20 alternating reps.

 

Chair Exercise No. 7 - Chair Running

Reps: 30

"Run" from your chair and you'll not only get a nice cardio boost, you'll also engage your abs, arms, and legs (plus, this may be the safest way to run in heels!).

How to do it: Sit with legs extended, toes pointed, arms bent by sides. Brace abs in tight and hinge back until just shoulder blades are lightly touching the back of the chair, lifting legs low in front of you. Bend left knee into chest, turning right shoulder in towards knee, pulling left elbow slightly back, then quickly switch sides. Repeat as quickly as you can for 30 alternating reps.

 

 

 

3. Water workouts are easy on the joints and can burn a lot of calories. Water aerobics exercises include swimming, walking in the water and other workouts using fitness equipments. You can increase metabolism, fitness and toning by using aquatic fitness equipments to take advantage of water resistance. You can get inexpensive swim ankle weights and water fan paddles from your local sports equipment store.

 

4. Chair yoga can help improve flexibility, fitness and strength. In addition, it can also reduce stress and promote better sleep which are important for belly fat loss and lasting weight control. You can get latest information on books and other resources for chair yoga exercises from www.facebook.com/WeightLossLover

5. NEAT movements are easy ways to sneak exercise into your day and burn 500 extra calories a day or more.

Non-exercise activity thermogenesis (NEAT) are small movements, such as, tapping your feet, stretching your legs or standing. These short bursts of "exercise" throughout the day can burn as many as 500 extra calories a day or more and can add up to a big weight loss.

6. Chair dancing can boost metabolism, fitness and weight loss. It can reduce stress and prevent belly fat build-up. Due to its interval-training effect, it can also lead to increased metabolism and faster weight loss. Chair dancing is a lot of fun; so, it's a good strategy for lasting weight control for most people. You can get books and other resources for chair dancing from amazon.com or your local library.

Can you really lose weight just by doing easy exercises?

 

 

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A Final Note

 

Nothing Is Impossible, The Word Itself Says I’M Possible. So, Always Hope For The Best.

 

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Publication Date: 10-10-2014

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