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Weight loss can be attained with a full-body exercise routine. You can shed your extra pounds by burning the excess calories that you consumed. Going to a gym to workout is a very good option to attain weight loss. Working out in the gym is fun when you have friends around. For some it can be really frustrating as you feel conscious and shy. For others it is a treat as you feel motivated to workout. No matter what it is, a fat burning workout is just perfect for keeping your mind and body fit. Some good cardiovascular workouts will help you maintain yourself. Rapid weight loss or fat loss diets are not too healthy to try. However cutting down on fatty food and practicing a  workout can bring a huge change in your life.

You may think that a diet for weight loss is much easier to practice than a intensive workout. At first it seems to be true, however as the days go by you will come back to eating your normal food, which will result in weight gain. Forget all these troublesome experiences, try this simple new workout and see the difference in your body. You will definitely be amazed.


 12. Best Exercises To lose weight At Home

1. Rope Skipping Exercise


This is a simple and all time favorite exercise for both men and women. Take your jump rope or skipping rope and jump for 30 seconds. You can do normal jumps for the first 20 seconds and go onto a intensive one. Jumping with both your legs at once will be a much better choice. You will be warm enough to sweat by the end of this session. Keep your back and knees straight while jumping.

2. Pushup And Knee Kick Exercise 


This exercise will work your whole body and is great to lose arm fat. Men are recommended to do a proper push up. Women can begin with knee push ups. You need to lie down flat on the ground. Come up onto your hands and feet. This is your starting position. You will do just one push up and come back to your starting position. After this you will need to bring your right knee forward to touch your right elbow, then you will bring your left knee to your left elbow. This is the complete exercise, you need to do this for 30 seconds. Begin with a push up, go for the knee kicks and then do a push up again. This will build strength in your arms and core.

3. Bird Dog Exercise


Bird-dog is an excellent exercise to stabilize the lower back (spine) during extremity movement. It works on abs, back, hips and butt. Begin with a hands and knees position (downward dog) with your fingers pointing forward. Make sure that your hands are under your shoulders and knees are under your hips. Slowly stretch your opposite leg and arm almost parallel to the floor. Hold your balance for a few seconds without arching or sagging your back. Return to the initial position slowly and repeat the same alternating sides.

4. Bridge Exercise


Bridge exercise usually strengthens the whole abdominal region, hamstrings, the lower back and the glutes. It is considered as the basic rehab exercise that improves spinal stabilization. Lie down on your back by putting your arms by your sides. Now bend your knees and raise your hips while maintain your back straight and keeping your feet on the floor. Let the hips be in a straight line with your shoulders and knees. Hold it there for 30 seconds and gently lower your hips back to the initial position and repeat the same for several minutes.

5. Squats


Squats are really great exercises for your buttocks and legs. Squat is a position in which you couch or sit with knees bent close to the heels with your thighs parallel to the floor. It is a full body work out that primarily targets hips, thighs and buttocks. If you find this exercise routine difficult then try the same sitting on a chair and standing up, now repeat this process a number of times to tone your body and provide some benefit to it.

6. Jump Squats Exercise


This jump squat exercise will help to tone your thighs and workout your whole body. You need to stand straight with your feet at shoulder width. Bend down as much as you can into a perfect squat. However while coming up you need to exit in a jump. Again go down into a squat and jump up. This is a great intensive workout which will keep your heart beat up and make you sweat.  Make a nice and deep squat for best results. You will enjoy doing this exercise and also experience an effective weight loss by doing this exercise regularly.

7. Plank Crawl Exercise


Pace yourself for this one. We recommend giving yourself a goal of 15 to 20 crawls. Begin this move in a push-up position with your hands directly under your shoulders. Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level.

8. Side Plank Hip Drops Exercise


Begin by lying on your right side with your right elbow directly lined under your shoulder. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Hold for three seconds and slowly lower your right hip onto the floor and repeat.

9. Single Leg Balance Stick Exercise


Balance on your right foot with your left foot behind you. Lean forward, keeping a straight body position and lift your left heel towards the ceiling. Maintain a slight bend in your standing knee so you don’t lock your knee. If you're having trouble balancing, focus on something in front of you or hold your back leg for initial support (pictured here).

10. Walking Lunge


Stand with feet shoulder-width apart and place your arms to the side. Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and don't let your knee go past your toes. Step up to balance on your right foot and switch feet.

11. Bent Leg Rotating Exercise


This exercise will work your inner thigh and abs. You need to stand straight and place your hands on the back of your head. This is to give you more strength and bring your concentration to the legs. You need to lift your right leg which is bent, to your waist. Rotate your leg by keeping your knee bent in circular movements. Rotate it as much as you can for 15 seconds to the front. Now repeat the same rotation with the same leg to the back for 15 seconds. After completing the right leg move onto the left. Bend the knee and rotate it forward for 15 seconds and backward for 15 seconds. This is a challenging weight loss exercise, do try it for strengthening your thighs.

12. Superman Exercise 


This exercise will work your thighs, abs and lower back. After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight. You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy. While doing this try to keep yourself as straight as possible. Repeat lifting your thighs and chest off the ground for 30 seconds. This exercise is extremely effective to tone your belly.

According to medical experts and nutritionists, there is an optimum weight condition, which is in proportion to your height. When the fat content of your body exceeds the normal values, it tends to make you overweight. This problem is mostly attributed to poor lifestyle choices, such as eating processed foods high in fat, oversized food portions, overeating, excessive drinking, lack of physical activity, lack of sleep, and other similar habits. Genetic factors and hormonal problems also tend to increase the risk of developing obesity.
Obesity is a great concern not merely because of the excess weight, but also because it makes you susceptible to a number of serious health problems such as Type 2 diabetes, high blood pressure, heart disease, and others. It is important to adopt healthy lifestyle changes to combat this problem. In addition, you can use some easy yet effective natural remedies to help with your weight loss efforts.

 Simple Home Remedies For Weight Loss

1. Lemon Water
Lemon water is an excellent detox drink for weight loss. Lemon juice helps your body get the nutrients required to burn fat for energy and suppress weight gain. Plus, being rich in vitamin C and other antioxidants, it aids in removing toxins from the body that slow down your metabolism. Be sure to continue drinking lemon water even after you lose weight to help maintain your weight. Squeeze the juice of ½ lemon into a glass of lukewarm water. Optionally, add a little raw honey. You can also add a little black pepper powder as it helps with fat burning and suppresses fat accumulation. Drink this solution daily.

Note: Use fresh lemon juice rather than the bottled version. Do not use processed honey as it will do more harm than good.

2. Apple Cider Vinegar
Apple cider vinegar assists in weight loss due to its acetic acid content. Acetic acid has been found to help prevent the accumulation of body fat. Apple cider vinegar also helps your body absorb nutrients from the food you eat, treats digestive issues and fights infections. Mix 1 to 2 teaspoons of raw, unfiltered apple cider vinegar in a glass of water. Drink it once daily in the evening.

You can gradually increase the amount of apple cider vinegar up to 2 tablespoons per glass. Do not drink it in excess, though.

3. Green Tea

In addition to lemon water and apple cider vinegar, also drink green tea. It has a massive range of antioxidants that help boost metabolism and aid in losing weight. The catechins in green tea are particularly good for increasing fat burning by releasing fat from fat cells. They also help fight free radicals and prevent diseases. Replace your daily cup of regular tea or coffee with a cup of organic green tea. You can drink 3 to 4 cups of green tea a day.

4. Cayenne Pepper
Cayenne pepper helps control obesity and aids in weight loss. It contains capsaicin that stimulates your body to burn fat and increase energy expenditure. In addition, it stimulates digestion and suppresses excess appetite caused by malabsorption of nutrients in the body. Make cayenne pepper tea by pouring a glass of hot water over cayenne pepper (start with one-tenth of a teaspoon or just a dash of cayenne pepper and gradually increase its quantity to one teaspoon). Squeeze the juice from half a lemon in it. Drink this tea regularly at least for a month. Mix two tablespoons each of lemon juice and maple syrup in 10 ounces of water (one glass contains 8 ounces). Stir in a dash of cayenne pepper and drink it. Use cayenne pepper and other spices, such as ginger, black pepper, and mustard seeds, generously in your meal preparations.

5. Tomatoes

Eat a couple of tomatoes every morning on an empty stomach. Make sure you eat the peels and seeds as well because they contain dietary fiber. Tomatoes contain compounds that tend to alter the levels of hormones that affect your appetite.

Furthermore, being rich in vitamins A, C, and K, and magnesium, manganese, choline, folate, and other nutrients, they are good for your health. Also, they are packed with antioxidants that protect against cancers.

6. Drink Plenty of Water

Drink plenty of water throughout the day to help your body flush out toxins. It is recommended to drink 8 to 10 glasses of fluids a day. In addition to detoxification, it increases the rate at which the body burns fat. Plus, it aids digestion, relieves fatigue, improves mood and beats bad breath. When increasing your fluid intake, keep the following in mind:

Do not drink water during or immediately after a meal as it may impair digestion. It is best to drink water about 30 minutes after eating a meal. Do not substitute water with soft drinks and colas that contain calories. Eat more water-rich fruits and vegetables.

7. Exercise

If you are serious about losing weight in a healthy way, then there is no escape from regular exercise and physical activity. A combination of moderate and vigorous physical activity will help you lose as well as control your weight effectively. Running, for instance, is excellent for weight loss as it burns calories while you are doing it as well as afterwards.

Do a treadmill workout for at least 25 minutes daily. Alternatively, do brisk walking for at least 30 minutes and running for a few minutes in a nearby park.

8. Get Proper Sleep
Proper sleep and relaxation also play an important role in promoting weight loss. In fact, not getting enough or quality sleep impacts your hunger and fullness hormones, affects your metabolism adversely and alters the way your genetics influence your body mass index (BMI).

Sleep deprivation encourages late-night snacking, makes you crave comfort foods and leaves you too tired for regular physical exercise. Plus, studies suggest that lack of sleep can compromise the effectiveness of weight loss efforts.

Get a good night’s sleep of 6 to 8 hours daily. The best way to do this is to stick to a schedule, going to sleep and waking up at the same time every day.

Additional Tips
1. Enjoy swimming, tennis, football, basketball, racquetball, heavy gardening, cycling and other physical activities to help burn fat.
2. Be more active in your daily life by parking your car further away from your office, taking the stairs instead of the elevator and walking while talking on your cell phone instead of sitting on your couch.
3. You can also try yoga.
4. Enjoy an 8-ounce glass of fresh coconut water 3 or 4 times a week. Do not drink it in excess though, as it may add more calories than you want.
5. If possible, include more spices like chili pepper, black pepper, ginger, garlic and cinnamon in your food. They help boost metabolism and aid in losing weight. Cayenne pepper, in particular, contains a compound called capsaicin that helps increase the metabolic rate, suppresses appetite and fights fat buildup.

If you're worried about what you look like from behind in your bikini, you have a few options to work towards improvement. You can tone your butt and legs into this shape to rock a bikini, swimsuit or your everyday clothes without worrying about how you look from behind. Another option is losing weight to help slim down that area. Remember, these workouts will be effective only when done regularly, along with following a healthy lifestyle and diet.

Best Workouts For The Perfect Butt

1. Standing Lunges


This exercise tones the muscles of your buttocks, thighs and hamstrings. It also improves your balance and gives a proper workout to your core muscles.

Stand up straight, feet hip-width apart with toes pointing straight ahead. Keep your hands on your hips. Take a large step forward with your right leg. Slowly bend your knees until both legs are nearly at right angles. The right knee should not extend over your toes and the left knee should not touch the floor. Hold this position for 3 seconds, then step backward to the starting position. Repeat 8 to 10 times with the first leg, then switch legs.

Along with standing lunges, you can try simple backward lunges, simple forward-stepping lunges, gliding balance continual lunges, lateral lunges and multi-directional lunges with arms. You can even perform lunges with dumbbells or with a medicine ball to add additional resistance.

2. Squats


Squats strengthen and tone the muscles of the buttocks as well as thighs, hips and lower back. This exercise is easy to do and can be done just about anywhere. It do not require any equipment, unless you want to add weights.

Stand with your feet slightly wider than your hips and keep your toes pointed slightly outward. Keep your spine straight and put your arms straight out in front of you, parallel to the ground. Keeping your entire body tight, breathe in, bend at your hips and push your butt back. Squat down slowly until your hips are lower than your knees. Keeping everything tight, breathe out, push up off your heels and slowly rise back up. Perform 2 sets of 20 repetitions once daily.

You can also try one-legged squats, kickback squats, barbell squats or jumping squats to give proper shape to your butt.

3. Use Ballet Squats


These squats also work your thighs and leg muscles, helping to tone them. Stand with your feet slightly wider than shoulder-width apart with your toes turned out to the side. You can put your hands out in front of you or on your hips, just as long as your torso stays straight and upright throughout the exercise. Bend your knees over your feet, and keep your butt tucked in.

Return to the original position; do 10 reps.

4. Lying Side Leg Raises


This effective exercise also helps tighten and tone the muscles on the butt, thighs and hips. It will also benefit the lower abdominal muscles. In addition, it lowers your risk for back injuries, back pain and back strain while performing other exercises.

Lie on your side with your legs extended out straight. Place your lower arm under your head and rest your upper arm on your hip. Raise your top leg, while keeping your hips steady and both legs straight. Keep raising your top leg up in the air until you feel tightness in your outer hip. Move your leg upward and downward 15 to 20 times. Switch sides and do the same with the other leg.

Do this exercise every other day to let your muscles recover.

5. Butt Lift (Bridge)


The butt lift is a strength-training exercise. It mainly targets the muscles of your buttocks and lower back to keep them toned.

Lie flat on your back on the floor with your hands by your sides and your knees bent. Keep your feet about shoulder-width apart and flat on the floor. Slowly raise your hips off the floor, while keeping your back straight. Breathe out during this step and hold your hips at the top for 1 second. Slowly lower your hips down to the lying position as you breathe in.

Repeat 8 to 10 times.

To make this exercise even more challenging, do it while holding one leg up in the air.

6. Lying Hamstring Curl With Stability Ball


This simple and interesting exercise focuses primarily on the gluteus maximus and hamstring muscles. Along with toning your legs and buttocks, this exercise works out your abdominal muscles. It is also good for your lower back.

Start by lying flat on your back with an exercise ball under your heels. Place your arms by your sides for support. Slowly pull up your hips, with knees slightly bent, and hold your hips up throughout the entire exercise. Dig your heels into the ball and slowly roll the ball toward your body as you bend your knees. Slowly return to the starting position to complete one rep.

Do 3 sets of 10 to 15 repetitions, once daily.

7. Chair Pose (Utkatasana)


The Chair pose is a popular yoga pose that helps tone the muscles of your legs and butt. It also tones the muscles along the inner and outer thighs and the back. It will even stretch your shoulders and chest.

Stand straight with your feet about hip-width apart. Inhale and raise your arms straight above your head. Exhale and fold your body forward at your hips to a 45-degree angle. Keep your knees slightly bent, as though you were about to sit in a chair. Look straight ahead and hold the position for 30 to 60 seconds, taking deep breaths. Straighten your knees with an inhalation and stand up straight. Exhale and release your arms to your sides.

Repeat 10 to 15 times, once daily.

8. Explosive Lunges


I would typically shy away from anything that referred to my bum and any explosions, but this move gives me an awesome stretch through my glutes while testing my balance and coordination and patience.

Stand with your feet together and your hands on your hips. Then lunge forward with your right leg. Jump up, switch legs in midair, and land with your left leg in a forward lunge. Continue these explosive lunges, alternating sides, for one minute. Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.

9. Sun Salutations


A yoga sequence that works your entire body, sun salutations can especially benefit your butt: As you move from downward-facing dog into lunges and back through chair pose, you'll feel an incredible stretch right through your glutes down through your thighs and hamstrings.

10. Kneeling Kickback


This move targets the spot where your glutes and hamstrings connect and helps to lift your buns with every rep.

Start kneeling on the floor, on all fours, with your hips lined over your knees and your hands directly under your shoulders (arms extended). Place one dumbbell behind your right knee, and curl your right heel into your body, squeezing into the dumbbell to hold it in place. Flex your foot, and keeping your back flat, lift your right knee up behind your hip until your thigh is parallel to the floor. Slowly lower your knee almost all the way down to the floor, and then repeat. Be sure to do 15 reps on the right leg, and 15 reps on the left.

Keep your lifted foot flexed the whole time and think about kicking up with your heel to really activate your glutes.

11. Pushups


Pushups work much of your body, including your butt muscles. They also work your arms, chest, and stomach.

Lie down on the floor with your stomach towards the floor and your palms up by your shoulders, palms down. Your elbows should be in the air. Place your toes on the floor so your heels are in the air. Push your body into the air with your arms, making sure to keep your body straight. Repeat until you start to feel tired. Take a break, and then do some more. To make it easier when you first get started, you can do pushups with your knees on the ground rather than your feet.

12. Touch Your Toes


Touching your toes may not sound that hard, but each time you lift back up, you are using the muscles on your backside and toning them, which is why it's also known as a dead lift.

Stand with your feet shoulder-width apart. Bend forward with your hips until your back is parallel to the floor. Your hands can be on your shins, or your fingertips can be pointing toward the floor with your arms straight.

Return to the original position; do 10 reps.

To trim belly fat, you need to lose total body fat, which means following a reduced-calorie diet and exercising regularly. Fruit should be a part of any weight-loss diet. It's high in fiber to help fill your tummy, and it's naturally sweet, which might help keep cravings for sugary, higher-calorie foods at bay. All fresh fruits can be included in your diet, but some types are better than others. When it comes to frozen, canned and dried fruits, certain types should be categorically avoided and try to eat them in natural fresh form.


7. Best Fruits to Eat to Lose Belly Fat

1. Avocado 


Avocado nutrients have fat that tell your body to stop spiking blood sugar. Spikes in blood sugar cause your body to store extra fat, and excess fat on our bodies is something that we all want to avoid. Keep in mind these fruits are calorie and fat heavy, so just one combined with a meal is plenty for a day. Try adding a slice or two to a salad. You can also try making some spicy guacamole with jalapeno peppers. Incidentally jalapenos burn fat as well.

2.  Bananas


Banana is a fruit that comes with multiple health benefits. Not only is it high in dietary fiber, it also offer instant energy to your body, which is a must for carrying out a regular workout routine. It also contains pectin, like apples, and helps in weight loss by filling up the stomach with healthy fiber, improving digestion and offering very few calories. In fact, bananas are rich in calcium, magnesium, Vitamins A, C, E, B6 and also potassium. This makes bananas the perfect snack anytime.

3. Blueberries


Blueberries help you battle body fat while decreasing cardiovascular disease and risk of diabetes. In a study by University of Michigan Cardiovascular Center rats reduced their belly fat by 2 percent when consuming a small amount of blueberries every day. The results are linked to high percentage of high antioxidants that rid your body of toxins that lead to weight gain and other health problems. Adding blueberries to yogurt of a bowl of cereal is an easy way to incorporate them into your diet.

4. Guava


Looking rough and coarse, but guavasare very delicious in flavor and are the favorites of many people. Guava contains a lot of fiber and minerals which are useful for dieters and those who are trying tomake plump physique become slimmer. In fact, eating guava regularly is also one of the best ways to lose stomach fat fast at home you should try.


5. Grapefruit


We discourage you for falling for the old grapefruit fad diets, but that doesn’t mean that this fruit isn’t a rock star food that burns fat. Grapefruits contain the antioxidant naringenin which evens out insulin levels. This is a way of warding off the infamous hunger pains while allowing the body to burn fat more easily. You can just cut a grapefruit in half then enjoy it with a spoon for a quick snack that is fun to eat.

6. Watermelon


The American Dietetic Association declares watermelon as a perfect food to reduce belly fat. Watermelon contains 91 percent water and hence acts like a natural diuretic. It will help you feel full longer and aid in the reduction of water in the body. This juicy fruit is also rich in vitamins B1, B6 and C, as well as potassium and magnesium. It contains very little calories and is also cholesterol-free. An interesting study done at the University of Kentucky revealed that drinking two glasses of watermelon juice every day for eight weeks reduces body weight (especially the fat around the belly) without altering muscle mass. Regular consumption of watermelon also lowers the risks associated with coronary artery plaque accumulation and heart disease.

7. Pomegranate


Pomegranate juice is filled with antioxidants that get rid of the unwanted toxins in our body. The type of antioxidants in pomegranates are polyphenols, and these antioxidants boost the body’s metabolism according to a study from the University of California. To top it off they stop arterial lipid build-up and lower the appetite. Try drinking a glass of pomegranate juice with a meal, or making a pomegranate milkshake. If the taste is a little too strong for you, you can try cutting it with water.

Fruit has been recommended as an ideal food for people who are dieting to lose weight or to control their weight gain.

Fruits not only help in losing your excess weight but also improve blood circulation, boost immune system, improve digestive system, give glow to the skin, and add shine to the hair, promoting overall health. For example, do you know which fruits are the best for weight loss? There are actually quite a few of them, so read below to find out what they are! With their help you can enjoy healthy snacks that slim down your waist line while making you feel great.


Best Fruits For Weight loss

1. Apples
It’s hard to wrap your head around the fact that you are helping yourself to lose weight when you eat an apple. They are so sweet that they can help conquer sweet cravings, and it’s easy to see why they end up in a lot of desserts. But they are low in all of the things that you want them to be like calories, fat, and sodium. They have a good amount of fiber.

The fiber helps you feel full, and keeps you from going mad in between meals. It also helps keep things moving along digestively. Just be sure to chew your apple up real well before swallowing, and buy organic so you can leave the peel on.

2. Bananas
Bananas are loaded with potassium, which is an essential mineral that is sometimes missed if you are on a diet. In addition, the ease of which bananas can be packed, transported, and eaten makes them a great choice if you are on a diet. While bananas are relatively low in calories and fat, they don't necessarily have a whole lot of fiber. Fiber is an essential nutrient if you are on a diet, because it helps to keep you feeling fuller, longer and prevents overeating at future meals. In short, bananas make a good choice if you are on a diet because they are low in calories and fat. However, don't plan on eating a banana and having it keep you feeling full through your afternoon meeting.

3. Watermelons
Watermelons make an excellent weight loss fruit, as it’s high in water content  and low in calories. This sweet and watery fruit is high in fiber, making you full and helps to cut down on the calories. Watermelons contain citrulline, an amino acid that converts into arginine with assistance from the kidneys, that reduces the buildup of fat in our fat cells. When citrulline is absorbed in the body, it can convert arginine (an amino acid). When citrulline is consumed, it has the ability to block the activity of TNAP (Tissue-Nonspecific Alkaline Phosphatase), making our fat cells create less fat and prevents over-accumulation of body fat — making an excellent weight loss food.

4. Strawberries
According to the Fat Resistance Diet, strawberries promote the production of the hormone adiponectin and leptin, both of which are fat-burning hormones and metabolic hormones. This results in a higher metabolic rate and more weight loss. With a healthy, well-balanced diet and adequate exercise, strawberries can help you reach your goal weight easily. Anti-inflammatory enzymes can take care of internal injuries or even tissue damage, thus allowing you to do the exercise you need to lose weight and remain healthy.

5. Grapefruit
Either grapefruit juice causes you to lose weight, helps you to lose weight, or contributes little to the process. Despite all of the claims, no one seems to know for certain. What is known is that it is a very healthy drink, and the fact that it is both nutritious and filling and that its caloric content per serving amounts to about five percent of the recommended daily intake makes it a good choice for most diets. Some fruit juices are definitely not good choices, mainly because of their high sugar content.

6. Peaches
Beta carotene is responsible for eye health. Lots of people around the world are in sight problem for lacking of beta carotene. Peach fruit can be their hope. Peaches are a rich source of beta carotene that improves vision health by increasing circulation of blood in the all body parts. regular intake of one large peach can help you to lose weight. One peach contains only 68 calories surprisingly with no fat. Peach, however, is an ideal diet for dieters.

7. Papaya 
Papaya is well known for its low fat, cholesterol free and low calorie nature. Based on this fact, papaya has been proven to be an ideal fruit that can be added in a diet. Many of you might be still wondering that what has papaya to do with weight loss. One should keep in mind that the best way to shed weight is by burning larger amount of calories. This is an all rounder fruit as it contains vitamins, iron, calcium, riboflavin and also few enzymes. This fruit is filled up with lots of nutritional values. 

Get those toned arms you’ve always wanted without those pricy gym memberships. In the comfort of your own home, you can lose arm fat by performing these home exercises with no gym equipment. These arm toning exercises are intended to help women take a flabby arm to fabulous with no gym or trainer.

The back parts of the arms are called triceps and these are the most affected areas on the arms. They are fat guzzlers, they can get really annoying. You need only a table or chair to tone these. You don’t need to buy extra pairs of clothes for exercising. You can do these in your comfort, at your home. Just follow these simple exercises and you will be happy you did so. There is no need to become a member of a well known gym. You can perform these exercises in your house itself, using the things available. With these arm toning exercises you can make your flabby arms – fabulous arms in just 2 months. But you need to be determined enough to do so.

7. Exercises To Lose Arm Fat At Home

1. Push Ups


The normal kind of push ups will help you to strengthen your muscles. It may be a little difficult at first, to gain balance. It is better to practice push ups by balancing on your hands and knees (not hands and toes). First start of with knee push ups and then you can go in for the normal ones. This exercise will strengthen your muscles and tone them to the maximum. Do 3 sets of 10 reps every day, to get the best results. This is a very effective muscle building exercise, do try it out.

2. Single-Arm Medicine Ball Push-Up


After mastering both the beginner and intermediate levels of the underarm exercises, you can step forward to advanced exercises. You can firm and strengthen your triceps with the single-arm medicine ball push-up. Usually it not only tones your upper arms but also helps you strengthen your pectorals, abdominal muscles and deltoids. Take a medicine ball that is available with you, and lie on an exercise mat with your face down. Now tuck your toes and prepare your body for a push-up position, now place one hand on the exercise mat and other hand pressing on the medicine ball. Now lower your body until the chest nears or touches the ball slightly. Continue pressing upward until your arms are extended completely and the elbows are straight. Repeat this movement at least three times.

3. Counter Push ups


In this exercise you can use a table or kitchen counter, as the focus of this exercise is on stability. You need to face the counter with your arms on the edge of it and your feet touching the base of the counter. Move back from the counter until you feel your body leaning forward on tip toes. You need to be balanced on your feet and your back should be straight. This is your starting position. Bend your elbows and come down till you touch the counter. Now straighten your elbows and come back to your starting position. This is a complete rep and you need to do 3 sets of 20 reps, everyday. This will tone your arms within few weeks.

4. T Push Ups


Get into a pushup position with your hands on the floor directly below your shoulders. Lower yourself to the floor. As you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot. Straighten your right arm so your fingertips point toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. That's one rep. Do five.

5. Chair Dips


For this exercise, you need to choose a bed or chair, which is a little higher to the ground. Anything that will be stable on the ground is a good choice. A soft cushion sofa may not be the best idea; it will make the toning exercise harder to perform.

The furniture should be at least 2 feet higher than the ground. You should have 3 feet of free space in front of the item, to perform this exercise with ease. Face away from the furniture and place your hands on it. Your arms should be shoulder width apart. Move three to four steps away from the furniture; keep your upper body straight. This is your starting position. Bend your knees to match the furniture. Bend your elbows and move your whole body to the ground, the aim is to touch the floor. Come back into your normal position. You need to do 3 sets of 20 reps, everyday.

6. Triceps Stretch


Triceps stretch is a simple variation of the above exercise i.e., standing triceps kickback. It is more effective than the above exercise.  It helps you in strengthening, toning your upper arms. It also tightens the backs of the upper arms. This exercise should be practiced by standing with the feet hip-width away from each other. Now take a light-weighted dumbbell in your right hand and extend the right arm straighten it in front of you. Now slowly bring the dumbbell towards your right shoulder by bending your elbow. Take the right arm past your head and hold it in this position for about 20 seconds. Repeat this triceps stretch on the opposite side as well. Perform this exercise for several minutes for both the arms.

7. Scissors


This exercise can be really fun to perform and will help you lose arm fat extremely fast. This exercise as mentioned in the name resembles a scissors being opened and closed. You need to begin by standing straight and lifting your arms to shoulder height, in front of you. Stretch your arms to side and bring them back to your front, the right hand should over lap the left. This resembles an open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should over lap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.

Your metabolic rate determines how many calories your body burns every day, and speeding up your metabolism will be the key to losing weight the healthy way. After all, if you burn more calories every day, weight loss is guaranteed! If you want to boost your metabolism, you’ll find that there are many wonderful foods that do just that. These foods are healthy, natural, and delicious, and you’ll find that they’ll do wonders for your health.

They’ll get your body working at top speeds, ensuring that you burn more calories every day.

Top 10 Best Foods to Boost Your Metabolism

1. Low-fat dairy Products

The lower-fat types of cheese and milk usually contain more protein than the fattier alternatives. Low-fat cheese can contain 6-7 grams of protein per ounce, while skim milk packs 9-10 per cup. For a low-calorie meat-free sub, start with a spicy low-fat cheese like pepper jack, then pile high with tomatoes, lettuce and peppers. Dress with low-fat olive oil and vinegar. Mix skim milk with low-fat yogurt, fresh fruit and ice for a low-calorie smoothie that’s delicious, refreshing and packed with protein.

2. Green Tea

When talking of metabolism boosters, green tea is one of the best superfoods. Loaded with antioxidants and polyphenols, green tea aids in improving your body’s metabolic activity.

The antioxidants in the form of caffeine and catechins in it help increase energy expenditure and counteract the decrease in metabolic rate that is present during weight loss.

The University of Maryland Medical Center recommends drinking 2 to 3 cups of green tea daily to improve the metabolic activity of your body.

3. Lemons

Lemons are an excellent food source for giving your metabolism an overdrive. Lemons help in detoxifying your liver and cleansing the digestive system. The enzymes and vitamin C in lemons help in clearing toxins from the body by turning them into compounds that are eliminated from the body in the form of waste. This ultimately helps in improving your metabolic function.

Squeeze the juice of ½ lemon in a glass of warm water and drink it daily in the morning on an empty stomach to give a boost to your metabolism. You can also include lemons in your regular diet to flavor your food and also derive its health benefits.

4. Almonds

Eating almonds can result in an increase in your body’s energy expenditure. Although almonds are high in calories, they are packed with essential omega-3 fatty acids that are great metabolism boosters. These fatty acids reduce the production of a hormone known as leptin, a natural chemical that lowers your metabolism.

As almonds are rich in protein value, they aid in burning more calories after their consumption. However, do not eat almonds in excess. Just a handful of soaked or dry-roasted almonds daily is enough.

5. Fish and shellfish

With 28 grams of protein per 6 ounces, seafood is a great catch. Cold water fish varieties like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids and have been shown to boost your metabolism by as much as 400 calories a day. Try for 3-5 servings per week, and prepare your seafood in a healthy manner, like grilling or broiling rather than frying. Tuna salad made with low-fat mayo is a healthier choice for sandwiches than fatty luncheon meats.

6. Cucumbers

You might not look at cucumbers the same way the next time you see them in a your salad. There are plenty of reasons why they play nicely into your metabolism-boosting strategy. They’re packed with water, so they help to hydrate your body, plus they have plenty of vitamins, nutrients, and fiber, all with very low caloric levels. You can try adding them to more than just salads. Cucumber slices or sticks can make a nice side dish to a sandwich or wrap, and can be combined with other vegetables in a healthy mix.

7. Spinach

Spinach puts up some respectable numbers in the B Vitamin department, which leads to a more productive metabolism. And aside from the direct relation, it’s also good for muscle function. If you’re strength training, spinach will help your muscles recover, and this will lead to a faster metabolism because you’ll end up with better muscle mass which directly leads to burning up more calories, even when you’re asleep.

8. Broccoli

Broccoli is one of those miraculous vegetables that help improve metabolic activity in your body. It is rich in calcium and vitamin C, both of the essential components for an improved metabolism. Calcium acts as a trigger for boosting metabolism, while vitamin C aids better absorption of calcium.

Further, broccoli is packed with phytochemicals that accelerate the breakdown of fat in the cells thus ridding the body of excess deposits. Rich in folate, dietary fiber, omega-3 fatty acids, magnesium and vitamins C, K, B6 and B12, broccoli helps burn fat without adding extra calories. Adding 1 to 1½ cups of raw or cooked broccoli to your diet daily is effective for improving metabolism and promoting weight loss.

9. Ginger
The best way to start getting more ginger is to use it when cooking other foods. It’s not like you can sit around eating a bunch of ginger root. But it does add a good amount of flavor, and has been shown to have metabolism-increasing properties. Dr. Oz recommends tossing into your next stir fry, and if you use skinless boneless chicken breast, spices, and veggies like celery and carrots you’ll soon have a calorie burning meal that will hold you over for hours.

10. Oatmeal

Oatmeal is a good start to the day for most people. Compared to other breakfast options it has plenty more fiber, and as your body works to break it down and pass it through it revs itself up and burns off more calories. It’s also been shown to lower your cholesterol, so there’s plenty of reason to eat it. Just be sure you don’t have a gluten allergy or gluten sensitivity, or you won’t be able to get the same sort of benefits that others get from consuming it.

Exercising regularly makes you feel good about yourself and benefits your overall health. However, for many, going to the gym for an intense workout or taking time out from their busy lifestyle for exercise is not possible. Fortunately, there are other ways to reap some of the benefits. You can do many physical activities to burn fat as well as improve or maintain your physical fitness and your health in general. These can include everyday activities, active recreational activities and some of your favorite sports.

Along with burning fat, staying physically active helps prevent obesity, increases your energy level, eases depression and anxiety, and reduces the risk of developing heart disease, strokes, high blood pressure, some cancers, Type 2 diabetes and osteoporosis. You can be on your way to a more fit body and much healthier lifestyle by incorporating some sort of physical activities into your daily routine.

Best Fat-Burning Activities  Without Gym  Exercise

1. Walking or Jogging

Walking or jogging are also good physical activities that can help burn calories. Try to walk at a moderate pace for 30 to 60 minutes, 5 times a week, to help burn stored fat and boost your metabolism. In fact, 30 minutes of brisk walking daily can burn about 150 extra calories.

You can opt for walking in a park to get the additional benefits of fresh air and the green environment. At the same time, you can log walking time while doing other things like listening to music, talking on the phone, taking stairs more often, doing household chores, going to the market and so on. Regular walking or jogging also reduces your risk of heart disease, breast cancer, colon cancer, diabetes and strokes. Both also have a positive impact on emotional and mental health.

In addition, when you walk or jog at a park in your neighborhood also gives you the opportunity to interact with your neighbors and improve your social relationship.

2. Swimming

Swimming is another effective physical activity for anyone who wants to burn calories and lose fat. The number of calories you burn while swimming depends on the length and intensity of your workout and your weight. The higher the intensity and longer the duration, the more calories you will burn. High-intensity freestyle swimming will burn 100 calories every 10 minutes. In addition, this all-round activity helps reduce stress, build endurance, strengthen muscles and improve cardiovascular fitness. It also helps tone the entire body.

Aim to swim at least 30 minutes daily. To make it more fun, go swimming with your partner, children or friends. You can even join a swimming club.

3. Cycling

Cycling is a physical activity that helps get rid of belly fat as well as tones the muscles of your lower body. In addition, it makes your lungs work harder to collect more oxygen, which in turn helps improve metabolism.

Riding a bicycle is also an interesting and environment-friendly way to explore the world around you. You can enjoy cycling as a recreational activity or for traveling to nearby places.

4. Yoga
Yoga is a fantastic way to burn calories and maintain your ideal body weight. Yoga comprises three main elements – poses (asanas), meditation (dhyana) and proper breathing practice (pranayama).

When done at moderate speed for 15 to 20 minutes daily, many simple yoga poses can help you lose weight. However, if you wish to burn more calories, learn high-intensity yoga from a yoga expert.

Some of the yoga poses that can help with weight loss are Half Moon Pose (Ardha Chandraasana), Chair Pose (Utkatasana), Tree Pose (Vrksasana), Forward Bending Pose (Uttanasana), Mountain Pose (Tadasana), Cobra Pose (Bhujangasana), Boat Pose (Nauka Chalan) and Grinding Pose (Chakki Chalan).

Along with aiding weight loss, yoga can help boost metabolism, reduce stress, fight anxiety, improve sleep, and increase concentration. Besides that, yoga makes your body use oxygen more effectively. More oxygen means more nutrients reach different parts of the body.

5. Skipping or Jumping Rope

Skipping or jumping rope is one physical activity that you cannot underestimate when you are trying to lose fat. It can help burn fat throughout the body. You can jump rope for 5 to 10 minutes a few times a day to help burn loads of fat. When it comes to fat burning, jumping with both feet at once is a much better choice. On average, skipping rope burns about 11 calories per minute. When skipping rope, make sure to keep your back and knees straight. When the intensity of your jumps rises, you can burn more calories per minute.

You can do this anywhere, anytime. Be it in an open area or inside in a room, both children and adults can enjoy this activity.

Apart from weight loss, it also improves cardio-respiratory (heart and lungs) fitness, builds bones, and strengthens your legs and tones up your hips, thighs and back.

6. Dancing

You can also dance your way to less fat. The different dance moves (from moderate- to fast-paced) help target different areas of the body, especially the belly. Dancing burns calories similar to swimming, cycling or walking.

It also helps fight stress, anxiety and depression, some factors that contribute to weight gain. If done regularly, dancing can lower your heart rate and blood pressure while improving cholesterol levels — all signs of good health and fitness. Some of the dance forms that help burn fat are belly dancing, ballet, hip-hop, hoop, pole, salsa, rumba and more.

7. Enjoying Outdoor Sports

Many outdoor sports help burn calories quickly, making them ideal physical activities to help you lose weight. Some good options include tennis, badminton, hiking, surfing, skateboarding, hockey and horseback riding. Rock climbing is another physically demanding sport that can help burn fat.

The intensity and pace of the sport determines the number of calories you will burn. However, there is no need to play these sports daily. Spending 30 to 60 minutes twice a week playing your favorite sport will help you maintain a healthy body weight.

Plus, it will add enjoyment to your life, raise your vitamin D levels, boost your immune system, reduce stress, improve your mood and elevate a sense of well-being.