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One can lose weight effectively at home. One really does not require heavy
gym machines or expensive equipment to lose weight. All you need is will power,
motivation, dedication, persistence and perseverance.
If you feel that only big machines can give you result, you are mistaken.
Working against your own body resistance is the best.
1.There are many
exercises, which are not just safe but very effective. Treadmill can be
substituted with outdoors walking or at home spot jogging or skipping. There
are many such ways to have a good cardio workout. Lifestyle modifications are
also needed.
2. Substitute your chair with a gym ball. Just sitting on it, you will be
stabilizing and activating your core.
Similarly climb up and down the stairs. It is same as cross trainer in a
gym.
3. Yoga- Do not under
estimate yoga. Yoga, if done correctly is effective for weight loss. All you
need is a mat at home. You can do power yoga. Incorporate repetitions of sun
salutations (surya namaskars). Do many reps and reduce the rest. Breathe
correctly and see how if helps in weight loss. What is important is that you do
know the right technique before you attempt doing it on your own.
4. Calisthenics- these
exercises also do not require any equipment. They use your own body weight to
help you tone and sculpt. E.g. lunges, squats, crunches, plies, and push-ups.
All these exercises not only help you to tone up but if they are done
correctly, can also facilitate weight loss. When targeting weight loss, do more
sets and reps and reduce the resting period. So that the heart rate is up and
you burn fat.
5. It is important to do yoga
stretches after your workout. You can do these while cooling down. It will
reduce the post exercise soreness and you will be ready to work with renewed
energy the next day.
6. Pranayam, meditation,
breathing also helps to regulate the internal organs. Weight loss is not
achieved only through cardio. Journey to weight loss has to be holistic. Mind,
body and soul has a deep connection.
7. At home, one can exercise
and shape up with simple things like tubing, thera band or resistance bands,
dumb bells, barbells, etc. Do not neglect sculpting exercises and toning up the
muscles.
8. Pilates- Like yoga,
pilates too can be done on a mat. But unlike yoga, pilates is more dynamic. It
focuses more on core. It has to be done with precision. The exercises flow. Do
less repetitions but do them correctly and effectively. They say when you do
pilates, in first month, you feel the difference, in second month you see the
difference and in the third month, the whole world sees it. This is absolutely
true. It is tried and tested.
9. Kickboxing-One hour of
kickboxing, makes you lose a lot of calories. Learn to jab, punch and kick. Try
it at home. Sweat out some calories and some fat and get in shape.
10. Dancing- Last but not the
least, dance your way to fitness. Put your favorite music and dance. Whether it
is Punjabi Bhangra or Bollywood, skip, hop, jump and just have fun. Sweat out
for an hour and see a new and fitter body.
