What exercises can you do at home to burn fat?
Ok. I’m a teen and 5′2. I’m a guy. I’m overweight. It’s probably because I don’t exercise enough, so my question is, what exercises can I do at home to lose weight? I know I have to be consistent and do them everyday. I want to burn fat everywhere. I’m too young to go to the gym and I really don’t do any sports except for karate, which I’m taking a break from now. I only have 1 hour to 1 hour and 45 minutes on the weekdays. I can do 100 sit-ups with 1 small break. Like can do 72 in a row, 10 second break, then continue to 100. Push-ups are a bit more difficult for me. Like I can do 30, 10 second break, 30, 10 second break, 30 10 second break, and 10 more push-ups.My question for this part is WHAT EXERCISES CAN YOU DO AT HOME TO BURN FAT?
I also know I need to eat right. Can you give me a list of foods that is low in calories and fat? This is what I have for breakfast and lunch.
Breakfast: ocean spray brand cranberry oatmeal(How many calories are approximately in it?)
Lunch: a tuna salad or peanut butter and jelly sandwich(How many calories are in EACH? Please give a lot of recommendations for food that are low in calories)
No one word answers please. Answer ALL of my questions. Don’t make fun of me or judge me. Just help. And don’t send me a link or tell me to go to the doctor or a nutrionist.
Give me a lot of exercises.
WHAT EXERCISES CAN YOU DO AT HOME TO BURN FAT? - Ideally you would be doing 30 minutes of cardio 3 times a week, such as jogging. Couch to 5k is an extremely good programme for jogging, which allows you to gradually increase the distance you run. You can do your sit ups and push ups on the other days of the week, but don’t use those exercises to burn calories as they aren’t as effective as jogging or other heavy cardio.
Regardless of what you eat you need to try to have 40% carbs, 40% protein and 40% fat each day, and try to keep carbs as low as possible. Carbs include pasta, rice, bread, sugar, and various fruit and vegetables. I’ve linked a list below. Ideally you should track your daily calorie intake on a site like Myplate (also linked below) and keep to under 2000 calories after exercise is included.
1 peanut butter and jelly sandwich is 300 calories and full of carbs, tuna salad would be much better as it’s high in protein, although don’t eat too much tuna in a week cause it contain mercury which can build up to dangerous levels in your body over a period of time.
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WHAT EXERCISES CAN YOU DO AT HOME TO BURN FAT? - Ideally you would be doing 30 minutes of cardio 3 times a week, such as jogging. Couch to 5k is an extremely good programme for jogging, which allows you to gradually increase the distance you run. You can do your sit ups and push ups on the other days of the week, but don’t use those exercises to burn calories as they aren’t as effective as jogging or other heavy cardio.
Regardless of what you eat you need to try to have 40% carbs, 40% protein and 40% fat each day, and try to keep carbs as low as possible. Carbs include pasta, rice, bread, sugar, and various fruit and vegetables. I’ve linked a list below. Ideally you should track your daily calorie intake on a site like Myplate (also linked below) and keep to under 2000 calories after exercise is included.
1 peanut butter and jelly sandwich is 300 calories and full of carbs, tuna salad would be much better as it’s high in protein, although don’t eat too much tuna in a week cause it contain mercury which can build up to dangerous levels in your body over a period of time.
References :
http://www.coolrunning.com/engine/2/2_3/181.shtml
http://www.buzzle.com/articles/list-of-high-carbohydrate-foods.html
http://www.livestrong.com/myplate/
Hi Blake,
Burning fat comes from 2 ways diet and exercise.
Exercise should be aerobic and cardiovascular. Walking and/or jogging can accomplish this and does not cost much money (good shoes).
The book, "You on a Diet" by Dr, Oz lists how to eat healthy and why, AND it gives you at home exercises that don’t cost anything to very little. In it is a lot of calisthenics but not the same old boring ones from gym class.
For walking/jogging.
Start with a distance you think is appropriate or a amount of time that is appropriate. If you can’t achieve that distance/time then stop and record how far and/or long it was, then the next day add a couple of minutes a day or 2/10 (.2) miles a day. Don’t push too hard. If you are trying to lose fat then you should be able to talk in a sentence or two at a time, but not be able to talk in a paragraph at a time. To be more cardiovascular you should be under control (breathing) but not able to talk easily.
Take 220 minus your age, then multiply by .60, then by .80 this should be the range of your heart rate per minute while working out. Below is a example:
Let’s say you are 20 years old, 220 - 20 = 200. 200 times .6 = 120 and 200 X .8 is 160. So at 20 years old you want your heart rate to be 120 for burning fat and near 160 for building cardiovascular endurance.
I recommend starting out 3 to 5 times a week and advancing to no more than 6 times a week.
Good Luck, it would be nice to hear how it works out for you.
Gary
References :
Do these exercises in THAT order. It will be kinda hard and exhausting for you for the first week.
http://www.youtube.com/watch?v=btpYtdMwKFc - Fat burning exercise.
http://www.youtube.com/watch?v=WYYi8zA4zAg&feature=channel - Chest and arms exercise
http://www.youtube.com/watch?v=9tDZRogSbbU - Abs
This works for sure.
References :