Pillar Concept

How to Burn Belly Fat With Weight Training

Unknown

Link Author

Title: How to Burn Belly Fat With Weight Training
Author: Unknown
Rating 5 of 5 Des:

Weight training is typically one of the most effective ways to burn off body fat and as well as gain muscles. Many people especially women...

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguxkI9TLROD56xv4G3_XuusPIyVciRYh8-MIsKaWIdFHv3V4hxZVjPTeBZGSj3KfVaeiaTxv6HTy4XrisyPUsE5gQukBXe5ObnRdYW0CGpaUea587O6CMz_caqKANWxmN-7gAln857oaI/s1600/strength-training-exercises.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Burn Belly Fat With Weight Training" border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguxkI9TLROD56xv4G3_XuusPIyVciRYh8-MIsKaWIdFHv3V4hxZVjPTeBZGSj3KfVaeiaTxv6HTy4XrisyPUsE5gQukBXe5ObnRdYW0CGpaUea587O6CMz_caqKANWxmN-7gAln857oaI/s640/strength-training-exercises.jpg" title="How to Reduce Belly Fat With Weight Training" width="640" /></a></div>
Weight training is typically one of the most effective ways to burn off body fat and as well as gain muscles. Many people especially women avoid weight training simply because they believe weight training is for men and they do not want to appear too muscular. The truth is if done properly, you can reap a huge benefit from weight training.<br />
<br />
Weight training is not just 
about body builders lifting heavy dumbbells, it is the combination of repetitive 
                            exercises and resistance such as resistance bands, weight machines and free weights to improve muscular endurance, strength and burn body fat. This means by 
                            exercising regularly and following a 
combined programme that includes both resistance and cardio training, you
 can enjoy long term health 
                            benefits and get yourself into an awesome shape.<br />
<br />
<div class="copy-paste-block">
According to a study by<a href="http://news.harvard.edu/gazette/story/2014/12/using-weights-to-target-belly-fat/"> HSPH</a> researchers, combining weight training and aerobic activity would lead to 
the most optimal results. Aerobic exercise by itself was associated with
 less weight gain compared with weight training.<br />
<br />
<h2>
<span class="slide-title" style="color: #e06666;">Starting a Weight Training Program</span></h2>
<span class="slide-caption">Weight training is an important part of any fitness program and when combined with aerobic exercise, weight training can increase your strength and muscle tone, improve your bone density and help you lose fat.</span><br />
<span class="slide-caption"><br /></span>
<span class="slide-caption">Being new to weight training </span>can be confusing and sometimes intimidating, you should consider working with a fitness trainer or an expert to learn proper form and techniques that'll help avoid the risk of injury and get the most benefits out of it.<br />
<br />
You should understand that weight loss takes more than just burning calories during a single workout—it requires building metabolism-boosting muscle. Therefore, to burn a large amount of belly fat, the first thing you should do is to hit the wight first. The first thing many people do during weight training is to hit the cardio machines first, and by they time they hit the weight, they would have already lost the strength. Nick Tumminello, owner of Performance University International advised to hit the weights first when you have more strength, as you'll be capable of lifting heavier weights as this would help you burn fat just about everywhere in your body, including your belly.<br />
<br />
many of us do is to hit the cardio machines first, and by the time we hit the weight, we have already lost the strength. Nick Tumminello, owner of Performance University International advised to hit the weights first when you have more strength, as you'll be capable of lifting heavier weights as this would help you burn fat just about everywhere in your body, including your belly.</div>
<div class="copy-paste-block">
<br />
<a href="http://www.ncbi.nlm.nih.gov/pubmed/19729520">Research</a> has shown that training with heavy weights (80-85% of 1RM) increases metabolic rates over the following several days, burning hundreds more calories over this time than workouts performed with lighter weights (45-65% of 1RM).</div>
<div class="copy-paste-block">
<br /></div>
<div class="copy-paste-block">
Furthermore, compound lifts like squats and deadlifts are especially effective in this regard because <a href="http://www.ncbi.nlm.nih.gov/pubmed/21993043">these types of lifts burn the most post-workout calories</a>.<br />
<br />
<blockquote class="tr_bq" style="text-align: center;">
<span style="font-size: large;">Fitness is not about being better than someone else… </span><span style="font-size: large;">It’s about being better than you used to be</span></blockquote>
<h2>
<span style="color: #e06666;"> How To Start? </span></h2>
Warm up with five to 10 minutes of stretching or brisk walking. Then 
choose a weight or resistance level heavy enough to tire your muscles 
after 12 to 15 repetitions.</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="copy-paste-block">
<span class="slide-caption"><br />

With the proper weight, a single set of 12 repetitions can build 
muscle efficiently in most people and can be as effective as multiple 
sets of the same exercise.</span><br />
<span class="slide-caption"><br />

To give your muscles time to recover, rest one full day between 
exercising each specific muscle group, and remember to complement weight
 training exercises with aerobic activity.</span><br />
<span class="slide-caption"><br /></span>
<br />
<blockquote class="tr_bq">
<span class="slide-caption">

The Department of Health and Human Services recommends incorporating 
strength training exercises of all the major muscle groups into a 
fitness routine at least two times a week, and at least 150 minutes of 
moderate aerobic activity or 75 minutes of vigorous aerobic activity a 
week, or a combination of moderate and vigorous activity.</span></blockquote>
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Chest press</span></span></h2>
The chest press is an exercise you can do
 with dumbbells to strengthen the pectoral muscles in the front of your 
chest, some of the shoulder muscles, and the triceps muscles in the back
 of your upper arms.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwWaZ9xBPTFMkFNsaYddOoYnwvzE67fDghozGVHo9bFA0sEP5oV_Rd4Qv5yyGuIzO4Q5HCmMJuyEqL5q-QGAccuFWHTaybBc_kxmJLCKWcH63DzsbxKJmD1ml2cVtlN3mpKaoW55L6uLI/s1600/chest+press.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwWaZ9xBPTFMkFNsaYddOoYnwvzE67fDghozGVHo9bFA0sEP5oV_Rd4Qv5yyGuIzO4Q5HCmMJuyEqL5q-QGAccuFWHTaybBc_kxmJLCKWcH63DzsbxKJmD1ml2cVtlN3mpKaoW55L6uLI/s1600/chest+press.jpg" title="Chest Press" /></a></div>
<span class="slide-caption"><br />

Lie on your back with your knees bent and a dumbbell in each hand. 
Hold your upper arms perpendicular to your body and your forearms 
perpendicular to the floor. Slowly press the weights upward until your 
elbows are almost straight. Be careful to avoid locking your elbows into
 a straight position.</span><br />
<span class="slide-caption"><br />

You'll feel tension across your upper chest. Return to the starting 
position slowly, being careful not to drop your elbows below the surface
 of the bench. Repeat.<br />

Although the chest press is usually done lying on a weight bench, you can also try it lying on the floor.<br />
<br />
</span><br />
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;"><br /></span></span></h2>
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Bent-over row with dumbbell</span>
</span></h2>
<span class="slide-caption">
</span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg98LWU5YXp1XmhM8mfL4YpjNL8A6ti7QKYHQpKyaVbA-nTX5KAzdU-gPjUdrUWVEFUn9_qSMRf_JffNDj6bPdwA631Rck5XdDbnFtZQo2lcFDrJ7Z-Hbdhdu0jVtAgL83N1GoF5D-efb8/s1600/Bent-over+row+with+dumbbell.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" height="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg98LWU5YXp1XmhM8mfL4YpjNL8A6ti7QKYHQpKyaVbA-nTX5KAzdU-gPjUdrUWVEFUn9_qSMRf_JffNDj6bPdwA631Rck5XdDbnFtZQo2lcFDrJ7Z-Hbdhdu0jVtAgL83N1GoF5D-efb8/s320/Bent-over+row+with+dumbbell.jpg" title="Bent-over row with dumbbell" width="320" /></a></span></div>
<span class="slide-caption">The bent-over row is an exercise you can 
do with a dumbbell to strengthen the muscles in your upper back and the 
back of your shoulder.</span><br />
<span class="slide-caption"><br />

Start with one knee resting on a weight bench. Lean forward, 
supporting yourself with your hand. Hold a dumbbell in your other hand, 
letting your arm hang straight below your shoulder. Slowly raise the 
weight until your elbow lines up just below your shoulder.<br /><br />

</span><br />
<span class="slide-caption">You'll feel tension in the back of your shoulder and the muscles 
across your upper back. Then slowly lower the weight to the starting 
position. Repeat.<br /><br />

</span><br />
<span class="slide-caption">You can also do the bent-over row without a weight bench. Stand with 
your feet comfortably apart. Then bend your knees and lean forward at 
the hips.</span> <br />
<br />
<h2>
<span class="slide-title" style="color: #e06666;">Triceps extension</span></h2>
<div class="separator" style="clear: both; text-align: center;">
</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXID3yysOwceSdog2RlJtc1YkD-Os6uD6trCJP4Yo7ZX8HMAe2bB_z83xqs0YVTPn6qvmosr7xnuv5vlaEBrC9Dlic-cvgQlxtxTka6yiQsLKa9fQDsOTr5SE1-PuZUd84jIvl165TJy0/s1600/TricepExtension.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXID3yysOwceSdog2RlJtc1YkD-Os6uD6trCJP4Yo7ZX8HMAe2bB_z83xqs0YVTPn6qvmosr7xnuv5vlaEBrC9Dlic-cvgQlxtxTka6yiQsLKa9fQDsOTr5SE1-PuZUd84jIvl165TJy0/s320/TricepExtension.jpg" title="Triceps extension" width="186" /></a>The triceps extension is an exercise you can do with a dumbbell to strengthen the triceps muscle in the back of your upper arm.<br />
<br />
<span class="slide-caption">

Lie on your back with a dumbbell in your hand. Point your upper arm 
toward the ceiling, with your elbow bent to 90 degrees. Slowly 
straighten your elbow, moving the weight upward. Avoid using momentum to
 force your elbow straight.</span><br />
<span class="slide-caption"><br />

You'll feel tension in the muscles in the back of your upper arm. 
Then slowly lower the weight to the starting position. Repeat. If 
necessary, use the opposite hand to help keep your arm in a 90-degree 
position during each extension.</span><br />
<span class="slide-caption"><br />

You can do triceps extensions lying on a weight bench or on the floor.<br />
</span><br />
<span class="slide-caption"><br /></span>
<span class="slide-caption"><br /></span>
<span class="slide-caption"><br /></span>
<br />
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Biceps curl with dumbbell</span>
</span></h2>
<span class="slide-caption">
</span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg9zZ38Xdf5mDDVe0Ui1BOm86vYDg9sUv9bvvSRny6Axfo7a0x3RiSPnJ7IYAwo2r0zTy3wsFfwoTz-TS8Cd6PVC51zFEpWvVKdabU7dMTElxbcUkzmBe92zU6csNw3GVORSoHWG13rkw/s1600/Biceps+curl+with+dumbbell.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg9zZ38Xdf5mDDVe0Ui1BOm86vYDg9sUv9bvvSRny6Axfo7a0x3RiSPnJ7IYAwo2r0zTy3wsFfwoTz-TS8Cd6PVC51zFEpWvVKdabU7dMTElxbcUkzmBe92zU6csNw3GVORSoHWG13rkw/s1600/Biceps+curl+with+dumbbell.jpg" title="Biceps curl with dumbbell" /></a></span></div>
<span class="slide-caption">The biceps curl is an exercise you can do with a dumbbell to strengthen the biceps muscle in the front of your upper arm.<br />

Stand up straight with your feet about shoulder-width apart and your 
knees slightly bent. Hold the dumbbell with your palm facing upward. 
Slowly curl the weight up by bending your elbow, keeping your elbow 
close to your body.<br />

Then slowly lower the weight to the starting position. You'll feel 
tension in the muscles in the front of your upper arm. Repeat. For best 
results, don't swing your arm or elbow. Keep your wrist straight and 
rigid.<br />

For a core and stability challenge, work both biceps at the same time by alternating arms during the exercise.<br />
</span><br />
<h2>
<span class="slide-caption"><span style="color: #e06666;">
 </span></span></h2>
<h2>
<span class="slide-caption"><span style="color: #e06666;"><span class="slide-title">Knee extension</span></span>
</span></h2>
<span class="slide-caption">
</span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGJ1Tl4TOGKScKWhgyl65h5sfvc_ZK_Wc3RhpnVqOhXxv3j4Iztf4g9gQvDN92PB9CCbHOcwBkCd6QE9_Tq0ZDR1nlfM10V2xx77BrelLPLuT7PwE79pUhSEy7Em8-6k1haezbzT3W6VU/s1600/Knee+extension.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGJ1Tl4TOGKScKWhgyl65h5sfvc_ZK_Wc3RhpnVqOhXxv3j4Iztf4g9gQvDN92PB9CCbHOcwBkCd6QE9_Tq0ZDR1nlfM10V2xx77BrelLPLuT7PwE79pUhSEy7Em8-6k1haezbzT3W6VU/s320/Knee+extension.jpg" title="Knee extension" width="320" /></a></span></div>
<span class="slide-caption">The knee extension is an exercise you can
 do with an ankle weight to strengthen the quadriceps muscle in the 
front of your thigh.<br />

Secure an ankle weight to your ankle. Then sit on a chair or weight 
bench, with your feet dangling in a relaxed position. Slowly straighten 
your knee, pause, and then return to the starting position. Repeat. Keep
 your movements smooth and controlled, and be careful not to snap or 
lock your knee into extension.<br />

You can do the same exercise with a knee extension machine.<br />
</span><br />
<h2>
<span class="slide-caption"><span style="color: #e06666;">
 <span class="slide-title">Leg press</span></span>
</span></h2>
<span class="slide-caption">
</span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjulzxiBuly37tsax5lh6UGAH4Hxtmpl8eB3oYJz5EzCtBnUU18oKpXNFzsEjVAgMgePh_NGS3TvB6pHzHxH-jvCeyiKNJz4N_PTHXoXAL30h-WG1XuAqRRpFlVvPxCJwCJntfIjeqjcW8/s1600/leg+press.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjulzxiBuly37tsax5lh6UGAH4Hxtmpl8eB3oYJz5EzCtBnUU18oKpXNFzsEjVAgMgePh_NGS3TvB6pHzHxH-jvCeyiKNJz4N_PTHXoXAL30h-WG1XuAqRRpFlVvPxCJwCJntfIjeqjcW8/s320/leg+press.jpg" title="Leg press" width="320" /></a></span></div>
<span class="slide-caption">The leg press is an exercise you can do 
with a weight machine to work various muscles in the lower body, 
including the quadriceps muscles, the gluteal muscles, the hamstring 
muscles and the calf muscles.<br />

Adjust the seat of the machine so that your legs are comfortably bent
 to about 90 degrees. Avoid bending your knees too deeply, which will 
place too much stress on your knees. Place your feet on the platform 
about shoulder-width apart, and grasp the handles with your hands.<br />

Slowly straighten your knees, being careful not to arch your back. 
Avoid using momentum to force your knees straight. You'll feel tension 
in the muscles in your legs and buttocks. Return slowly to the starting 
position. Repeat.<br />
<br />
</span><br />
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Hamstring curl</span>
</span></h2>
<span class="slide-caption">
</span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL0YQ3cEGSPin8T2ra54zNIYL1dRsOs7BVFaeLuXnqErV3FxhTV_gs1kgwLeJklNBLee4cEYY2JOJXheAVyUHCqXNMQl3vXen7ZESvhVgAufNdcb9E2-UJ0fuCfQ_ntnEs4Gjh9mCx0RQ/s1600/hamstring-leg-curl.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL0YQ3cEGSPin8T2ra54zNIYL1dRsOs7BVFaeLuXnqErV3FxhTV_gs1kgwLeJklNBLee4cEYY2JOJXheAVyUHCqXNMQl3vXen7ZESvhVgAufNdcb9E2-UJ0fuCfQ_ntnEs4Gjh9mCx0RQ/s1600/hamstring-leg-curl.jpg" title="Hamstring curl" /></a></span></div>
<span class="slide-caption">The lying hamstring curl is an exercise 
you can do with a weight machine to strengthen the hamstring muscles in 
the back of your thighs.<br />

Lie face-down on the weight bench. Position the pad just above your 
ankles. Slowly bend your knees, pulling your feet toward your buttocks. 
Only go as far as you can without feeling your pelvis or spine move. 
You'll feel tension in the back of your thighs. Then slowly return to 
the starting position. </span><br />
<span class="slide-caption">Repeat.<br />

When you are doing lying hamstring curls, use the handgrip for support
 only. Let your leg muscles do most of the work. Don't pull with your 
arms or arch your neck or lower back.<br />
<br />
</span><br />
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Pushup</span>
</span></h2>
<div class="separator" style="clear: both; text-align: center;">
</div>
<span class="slide-caption">
</span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span class="slide-caption">Weight training includes exercises that 
use your own body weight for resistance. The pushup, for </span><br />
<div class="separator" style="clear: both; text-align: center;">
<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3_ZBbgV00FPaNKhRcV3X-MvxrCDdNNAAhr6l9Jh2I980X0tZcM90SPOyeGZCy6E4TFjaKbsJYDUy77jR4FnEi7zh76i08EmJ3fp0K1q8YrE5WrZV9bwbyNjNZlNDASgClDmCXhTHGc4A/s1600/push-up.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3_ZBbgV00FPaNKhRcV3X-MvxrCDdNNAAhr6l9Jh2I980X0tZcM90SPOyeGZCy6E4TFjaKbsJYDUy77jR4FnEi7zh76i08EmJ3fp0K1q8YrE5WrZV9bwbyNjNZlNDASgClDmCXhTHGc4A/s320/push-up.jpg" title="Pushup" width="320" /></a></span></div>
<span class="slide-caption">
example, 
strengthens the pectoral muscles in the front of your chest, the 
shoulder muscles and the triceps muscles in the back of your upper arms.</span><br />
<span class="slide-caption"><br />

Position yourself on your hands and feet with your eyes facing the 
floor. Place your hands slightly greater than shoulder-width apart and 
your feet comfortably apart. Slowly bend your elbows and lower your 
chest until your chin reaches the ground.</span><br />
<span class="slide-caption"><br />

You'll feel tension in the muscles in your back, abdomen and upper arms. Then slowly return to the starting position. Repeat.</span><br />
<span class="slide-caption"><br />

If a pushup is difficult for you to do, try a modified push-up. In 
this exercise, perform a pushup while keeping your knees on the ground.<br />

When you're doing pushups, be careful not to let your back or hips 
sag down or arch up. Keep your movements smooth and controlled.<br />
<br />
</span><br />
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Calf raise</span>
</span></h2>
<span class="slide-caption">
</span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVKbGKwUjHLyXT0zUOpm9DtLNquSF-PK-vZkaEXim3qGoa93YS8p3kDft1aLD5l7qWW4Oc3LK3Fbo7oatBKBsukIPQHYFMYpJ1jUALCnI8N_5suRCgnOw66T312WRgJMqjLq2YDnDiaxY/s1600/calf-raise.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="306" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVKbGKwUjHLyXT0zUOpm9DtLNquSF-PK-vZkaEXim3qGoa93YS8p3kDft1aLD5l7qWW4Oc3LK3Fbo7oatBKBsukIPQHYFMYpJ1jUALCnI8N_5suRCgnOw66T312WRgJMqjLq2YDnDiaxY/s320/calf-raise.jpg" width="320" /></a></span></div>
<span class="slide-caption">The calf raise is a body resistance exercise that strengthens the calf muscles in the back of your legs.</span><br />
<span class="slide-caption"><br />

Stand with your feet slightly spread apart, your abdominal muscles 
tight and your back straight. Slowly rise up onto your toes, as shown 
here. Pause, and then return to the starting position. Repeat.</span><br />
<span class="slide-caption"><br />

For greater challenge, hold dumbbells at your sides with your palms facing your body while you rise up onto your toes.<br />
<br />
</span><br />
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;"><br /></span></span></h2>
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Squat</span>
</span></h2>
<span class="slide-caption">
</span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwRVxHQV1SI0obxI5iQkE7N8C-oq9ushmMBo5pfnC6tkGsmoLhQ0QHHX4UIwIzNGIq3czcVRseSvUkeyNjYWhASi6zmhfxBFBKey4fJahln3IZLfVaoYast2lHc9frgA1XnzqSU9UdmLo/s1600/body-weight-squat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwRVxHQV1SI0obxI5iQkE7N8C-oq9ushmMBo5pfnC6tkGsmoLhQ0QHHX4UIwIzNGIq3czcVRseSvUkeyNjYWhASi6zmhfxBFBKey4fJahln3IZLfVaoYast2lHc9frgA1XnzqSU9UdmLo/s320/body-weight-squat.jpg" width="266" /></a></span></div>
<span class="slide-caption">The squat is a body resistance exercise 
that strengthens several muscles, including the quadriceps muscles in 
the front of your thighs and the hamstring muscles in the back of your 
thighs.</span><br />
<span class="slide-caption"><br />

Stand with your feet slightly greater than shoulder-width apart and 
your toes pointing ahead. Slowly descend, bending through the hips, 
knees and ankles. Keep your back in a neutral position, and don't let 
your knees roll inward or outward.</span><br />
<span class="slide-caption"><br />

Stop when your knees reach a 90-degree angle. You'll feel tension in 
your legs and buttocks. Then return to the starting position. Repeat. If
 you can't bend your knees to a 90-degree angle, simply go as low as you
 can.</span><br />
<span class="slide-caption"><br />

For greater challenge, hold dumbbells at your sides with your palms facing your body while you squat.</span> <br />
<br />
<br />
Even if you don't care about having six-pack abs, weight training can make a big difference in your fitness plan. <a href="http://www.mayoclinic.com/health/belly-fat/MC00054" rel="nofollow">Studies show</a> excess belly fat is unhealthy. Having a large amount of belly fat increases the risk of cardiovascular disease, type 2 diabetes, colorectal cancer and sleep apnea.<br />
<br />
With weight training, you can burn as many fat as possible—it just takes effort and patience.</div>

How to Burn Belly Fat With Weight Training

Weight training is typically one of the most effective ways to burn off body fat and as well as gain muscles. Many people especially women...

Weight Lose Tips: How To Burn 784 Calories Per Hour Swimming!

Unknown

Link Author

Title: Weight Lose Tips: How To Burn 784 Calories Per Hour Swimming!
Author: Unknown
Rating 5 of 5 Des:

Swimming is a healthy, low-cost and low-impact activity that has many physical and mental health benefits and can be done by anyone r...

<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinvoiprbKdCsy8NV2ks-onS1NoNg6GXpDCvM7_Z0jFBPpdEFy0oiQ3y6ZtRTTYZwoZI4sUoXPax6Jydj0OKqC93Ybk2ne0IS1aTLT4K05nnqATbWzjIvqlO29ByZ1YIpljDzmFoJ0Jl6E/s1600/Swimming.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="297" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinvoiprbKdCsy8NV2ks-onS1NoNg6GXpDCvM7_Z0jFBPpdEFy0oiQ3y6ZtRTTYZwoZI4sUoXPax6Jydj0OKqC93Ybk2ne0IS1aTLT4K05nnqATbWzjIvqlO29ByZ1YIpljDzmFoJ0Jl6E/s640/Swimming.gif" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-size: small;">Swimming is a healthy, low-cost and low-impact activity that has many 
physical and mental health benefits  and can be done by anyone regardless of age or gender. Swimming is a great workout because
 you need to move your whole body against the resistance of the water. This works all the major muscles in your body, and will tone you up and slim you down!.</span><br />
<span style="font-size: small;"><br /></span>
<span style="font-size: small;">By 
                            <a href="http://pillarconcept.blogspot.com/2015/08/benefits-of-running-to-lose-weight-fast.html" target="_blank">exercising regularly</a> and following a 
combined programme that includes both resistance and cardio training you
 can enjoy long term health 
                            benefits.</span><br />
<span style="font-size: small;"><br /></span>
<span style="font-size: small;">Swimming is</span> not just a great all-round activity because it keeps your heart rate up and takes some of the impact stress off your body but also because it builds endurance, muscle strength and cardiovascular fitness. Swimming helps maintain a healthy weight, healthy heart and lungs as well as tones muscles and builds strength in the body.<br />
<br />
<div style="text-align: center;">
<blockquote class="tr_bq">
Swimming --there's really nothing like it to combine nature, health, fitness, 
mental clarity and that pure blissed out feeling of lying on your back, 
floating in the sun. <a href="http://www.cnn.com/" rel="nofollow" target="_blank">CNN</a></blockquote>
</div>
<br />
<span style="font-size: small;">The health benefit that is associated with swimming as regards to <a href="http://pillarconcept.blogspot.com/2015/08/lose-weight-fast-jumping-rope.html" target="_blank">weight loss</a> is so numerous that we can simply say it provides an all-over body workout, as nearly all of your muscles are used during swimming.</span><br />
<span style="font-size: small;"><br /></span>
<span style="font-size: small;">Swimming has many other benefits including:
</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsJvlAVszIGvKWosfjx42fwNrzxR7Q0F7M6fqvePpOVK6uXRdko6LR3XmOmOo3YJqc2q3iFVBUxtBUOSQDNEzy1tC-mz2QXHp2ngcWrLF9q0Bh5U3ORGDCBNdkbta6TidQQbc5VxAx9PU/s1600/Swim.gif" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsJvlAVszIGvKWosfjx42fwNrzxR7Q0F7M6fqvePpOVK6uXRdko6LR3XmOmOo3YJqc2q3iFVBUxtBUOSQDNEzy1tC-mz2QXHp2ngcWrLF9q0Bh5U3ORGDCBNdkbta6TidQQbc5VxAx9PU/s320/Swim.gif" width="224" /></a><br />
<ul type="disc"><span style="font-size: small;">
</span>
<li><span style="font-size: small;">being a relaxing and peaceful form of exercise
</span></li>
<span style="font-size: small;">
</span>
<li><span style="font-size: small;">alleviating stress
</span></li>
<span style="font-size: small;">
</span>
<li><span style="font-size: small;">improving coordination, balance and posture
</span></li>
<span style="font-size: small;">
</span>
<li><span style="font-size: small;">improving flexibility
</span></li>
<span style="font-size: small;">
</span>
<li><span style="font-size: small;">providing good low-impact therapy for some minor  injuries and conditions
</span></li>
<span style="font-size: small;">
</span>
<li><span style="font-size: small;">providing a pleasant way to cool down on a hot day
</span></li>
<span style="font-size: small;">
</span>
<li><span style="font-size: small;">availability in many places – i.e you can swim at the beach, swimming 
pools, lakes, dams and rivers provided the environment is safe and the water hygienic. </span></li>
</ul>
<div style="text-align: center;">
  <br />
<blockquote class="tr_bq">
Swimming works your whole body, improving cardiovascular conditioning, 
muscle strength, endurance, posture, and flexibility all at the same 
time.</blockquote>
<div style="text-align: left;">
</div>
</div>
<h2>
<span style="color: #e06666;">Why You Should start swimming today?</span></h2>
For you to start enjoying all the great benefits of swimming one of which is <a href="http://pillarconcept.blogspot.com/2015/08/4-different-ways-to-burn-700-calories.html" target="_blank">burning of calories</a>, you need to know the following facts about swimming:<br />
<span id="goog_1095937301"></span><span id="goog_1095937302"></span><br />
<h3>
<i><span style="color: #ffcc00;"><span style="color: #e06666;">IT’S A GREAT WAY TO BURN CALORIES</span></span></i></h3>
<span class="_Tgc">You can actually burn as much as </span><span class="_Tgc"><span class="_Tgc"><b>585 calories</b> per hour </span>with breaststroke, <b>540 calories</b> per hour with </span><span class="_Tgc"><span class="_Tgc">backstroke</span>, and <b>784 calories</b> per hour with </span><span class="_Tgc"><span class="_Tgc">butterfly </span> at a moderate to vigorous pace.</span> That’s because 
one hour of moderate swimming can burn enough calories to make you lose weight fast.<br />
<br />
<ul>
</ul>
<h3>
<i style="text-align: justify;"><span style="color: #ffcc00;"><span style="color: #e06666;">IT’S A TOTAL-BODY WORKOUT</span></span></i></h3>
<span style="text-align: justify;"><span class="st"><span class="f"></span>If you're looking for a full-body workout, swimming may be the answer, especially if you're looking to lose weight. </span>Swimming
 tackles everything from shaping your back to toning your arms—all 
without having to pick up a weight. Rather than requiring a plan to work 
specific muscles, all four strokes (</span><span style="text-align: justify;"><span class="_Tgc">breaststroke, </span><span class="_Tgc"><span class="_Tgc">backstroke, </span></span><span class="_Tgc"><span class="_Tgc">butterfly, and freestyle</span></span>) work to strengthen your entire body.</span><br />
<br />
Swimming offers a low-impact aerobic 
workout that allows you to get your heart rate up without putting pressure on your joints, making it a great workout for those who are 
overweight or in whom weight-bearing exercise is contraindicated.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRlwObpncUlv53cIazOYxxSJ3CuDKjttPThlbbKqJEaCqX1M5aOdgXKoArvr1xxof6ZGb0NmZO3roz20TsNzNPy7AacTSDy0jcNZ5f9dDtCPN5A6kpADgLqOvgt_PQYWJfY_iyQBdsqXg/s1600/Scarlett+Johans+Swimming.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="205" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRlwObpncUlv53cIazOYxxSJ3CuDKjttPThlbbKqJEaCqX1M5aOdgXKoArvr1xxof6ZGb0NmZO3roz20TsNzNPy7AacTSDy0jcNZ5f9dDtCPN5A6kpADgLqOvgt_PQYWJfY_iyQBdsqXg/s400/Scarlett+Johans+Swimming.gif" width="400" /></a></div>
<br />
<h3>
<i style="text-align: justify;"><span style="color: #ffcc00;"><span style="color: #e06666;">IT GIVES YOU AWESOME ABS</span></span></i></h3>
<h2>
</h2>
<span style="font-size: small;">I</span><span style="font-size: small;"><span style="font-size: small;">t's obvious t</span>hat swimming can strengthen your arms, legs, shoulders, and glutes, and also </span>benefits your core. <span style="font-size: small;">Water is 724 times more dense than air and provides a constant and consistent resistance that forces the entire body to get involved in creating forward momentum. The core, which holds everything together, gets amazing toning in the process, without a single crunch or sit-up.</span><br />
<br />
<ul>
</ul>
<ul>
</ul>
<h3>
<i><span style="color: #ffcc00;"><span style="color: #e06666;">IT’S JOINT-FRIENDLY</span></span></i></h3>
Swimming does not discriminate. Whether you’re recovering from an injury
 or you’re overweight, you can swim and you won’t feel any pain on the 
joints. Swimming at a slow pace will burn off 333 calories in 45 minutes. If
 you’re recovering from an injury and are eager to build strength, then 
look into starting a swimming routine to stay fit. If running is your 
passion, then swimming is a great way to work out on recovery days, 
allowing knees a rest from the pavement.<br />
<br />
<ul>
</ul>
<ul>
</ul>
<h3>
<i><span style="color: #ffcc00;"><span style="color: #e06666;">IT’S MUSCLE-LENGTHENING</span></span></i></h3>
The benefits of swimming are numerous, significant, and undeniable. If
 you’re worried about bulking up (which you shouldn’t be), then consider
 swimming. Swimming combines resistance training with cardio, building 
lean muscle and boosting your metabolism. It also puts your body through
 a range of movements, helping your muscles stay long and flexible.<br />
<br />
<ul>
</ul>
<ul>
</ul>
<h3>
<span style="color: #e06666;"><i>IT MAXIMIZES YOUR CARDIO</i></span></h3>
<span class="_Tgc">Swimming
 is the ultimate aerobic activity. There is more breath control compared
 to running, thus an increased demand for oxygen, causing your muscles 
to work harder. As swimming uses so many<span class="Apple-converted-space"> </span>muscles<span class="Apple-converted-space"> </span>in the body, the heart and lungs works really hard to supply them all with 
oxygen. What this means is that, swimming will give your cardiovascular system an
 excellent workout and as a result </span>of this, you weight lose goal is attainable within the shortest period of time.<br />
<ul>
</ul>
<span style="line-height: 20px;">You don’t need to be a professional swimmer to reap the benefits of weight lose, all you need to do is set achievable goal for yourself and discipline yourself towards achieving the set goals. </span><br />
<br />
<h2>
<strong><span style="color: #e06666;">Swim Workouts for Cardio</span></strong></h2>
Here's a list of <a href="http://www.military.com/military-fitness/workouts/popular-swimming-workouts" rel="nofollow" target="_blank">Military fitness</a> workouts that you can use to burn more calories.<br />
<br />
Do sprints/fast swims/kickboard/underwater swims first phase (20-30 
minutes) then go to easy pace cardio swims to burn fat at a higher rate 
the 2nd half of the workout. If you can get anaerobic first and then go 
aerobic in the later part of the workout, you can focus on fat burning 
the last 20-30 minutes.<br />
<br />
<span style="color: #e06666;"><strong>Workout #1</strong></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsJvlAVszIGvKWosfjx42fwNrzxR7Q0F7M6fqvePpOVK6uXRdko6LR3XmOmOo3YJqc2q3iFVBUxtBUOSQDNEzy1tC-mz2QXHp2ngcWrLF9q0Bh5U3ORGDCBNdkbta6TidQQbc5VxAx9PU/s1600/Swim.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>- 5 x 50m sprint freestyle (change strokes as desired)<br />
- Rest with 20 seconds (hydrate if needed)<br />
- 5 x 100m sprints -- any stroke<br />
- Rest 40-60 seconds<br />
The remaining time of your hour, swim at regular pace non-stop for 15-30 minutes<br />
Organize other workouts by adding kickboard / underwater swims too<br />
<br />
<span style="color: #e06666;"><strong>Workout #2</strong></span><br />
<strong>-</strong> 5 x 50-100m sprint/rest with 50m kickboard using flutterkicks<br />
- 5 x 50-100m sprint/rest with 50m kick board using breast or dolphin kick<br />
Swim with fins for 15-30 minutes non-stop<br />
Stretch your legs well as you will feel the burn after kickboarding using flutterkicks.<br />
<br />
For more of an upper body pump add in some calisthenics or weights in between laps:<br />
<br />
<strong><span style="color: #e06666;">Workout #3</span></strong><br />
<em>Repeat 5 times<br />
</em><br />
- Swim 100-200m moderate pace<br />
- Pushups - 30 seconds worth of pushups (10-40 reps depending on fitness level)<br />
- Abs of choice - crunches, setups, flutterkicks, leg levers - 1:00 of abs<br />
<br />
<span style="color: #e06666;"><strong>Workout #4</strong></span><br />
(Bring a medium and a light weight set of dumbbells to the pool deck)<br />
<em>Repeat 5 times<br />
</em><br />
- Swim 100-200m moderate pace<br />
- Pushups - 10-20<br />
- Crunches - 20-30<br />
- Bicep Curls - 10-20 reps<br />
- *Military Press - 10 reps<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfvu5DSk3qElzSH6Rp-MIvNSkeoUA3MDsOcS5uKZ9mgGw8qJnYOyFdjx8FMU5HktcC9vY3PJXWc4j67yh8dL2Kat2agQnxTyWtlkK0_iz8MI2rz1mKs6f3ctPpNM0ikauPdZnt7_PXF8I/s1600/Swimming.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="369" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfvu5DSk3qElzSH6Rp-MIvNSkeoUA3MDsOcS5uKZ9mgGw8qJnYOyFdjx8FMU5HktcC9vY3PJXWc4j67yh8dL2Kat2agQnxTyWtlkK0_iz8MI2rz1mKs6f3ctPpNM0ikauPdZnt7_PXF8I/s640/Swimming.gif" width="640" /></a> <br />
<h2>
<span style="line-height: 20px;"><span style="color: #e06666;"><b>Swimming Precautions To Note</b></span></span></h2>
Swimming is a great recreational sport that can be enjoyed by people of 
all ages. But swimming doesn't come without some risks, such as possible injury and drowning, so it’s important to know how to be safe while you’re in the 
water. <span style="line-height: 20px;"><span style="color: #e06666;"><b> </b></span></span><br />
<span style="line-height: 20px;"><span style="color: #e06666;"><b><br /></b></span></span>
Reduce your risk for injuries and drowning by following a few safety precautions.<br />
<div class="section" id="section-1">
<ul>
<li><h3>
<span style="color: #e06666;">Know How to Swim</span></h3>
</li>
</ul>
Knowing
 how to swim is one of the best ways to stay safe in the water. If you 
don't know how to swim, its advisable that you sign-up for 
swimming courses. Check with your local YMCA and Red Cross center for 
swimming lessons in your area as this can reduce (or eliminate) the risk of 
drowning.</div>
<div class="section" id="section-2">
<ul>
<li><h3>
<span style="color: #e06666;">Avoid Alcohol and Drugs</span></h3>
</li>
</ul>
Never
 swim while under the influence of alcohol or recreational drugs. 
Alcohol and recreational drugs impair judgment, coordination and 
balance, which can be made even worse by outdoor heat and sun exposure  
Even if you're a strong swimmer, you can succumb to the effects of 
alcohol and drugs. If you're taking any medication, ask your doctor 
about any possible side effects, such as drowsiness or impaired motor 
skill, and avoid swimming if they do.</div>
<div class="section" id="section-3">
<ul>
<li><h3>
<span style="color: #e06666;">Lifeguard On Duty</span></h3>
</li>
</ul>
Before
 you start swimming in a public pool or beach, don't enter the water 
unless a lifeguard is on duty. Even if you're a skilled swimmer, 
emergencies can happen that are out of your control. Lifeguards are 
people trained to perform emergency rescues and first aid in the event of an 
emergency. Many public beaches are required to have a lifeguard for 
every 50 yards of beach.</div>
<div class="section" id="section-5">
<ul>
<li><h3>
<span style="color: #e06666;">Avoid Bad Weather</span></h3>
</li>
</ul>
If you're going to be swimming at the beach, ensure you check a weather report before swimming. Thunderstorms with strong wind and 
lightning are dangerous, especially if you're in the water. If the 
weather report warns of upcoming storms, cancel swimming for that day. 
If you're swimming and notice lightning or hear thunder, leave the water
 immediately and seek shelter</div>
<div class="section" id="section-6">
<ul>
<li><h3>
<span style="color: #e06666;">Watch Out For Rip Currents</span></h3>
</li>
</ul>
Even
 if you're a strong swimmer, rip currents are dangerous and can sweep 
you out to sea, according to the CDC. Rip currents are caused by waves 
that move from deep to shallow water. They can pull you into deep water 
at up to 8 feet per second. According to the U.S. Lifesaving 
Association, more than 100 people drown each year as a result of rip 
currents. Rip currents can be identified by discolored or choppy water 
that is filled with debris and traveling away from the shore. Swimming 
parallel to the shoreline will often free you from a rip current.</div>
<div class="section" id="section-7">
<ul>
<li><h3>
<span style="color: #e06666;">Swim Within Designated Areas</span></h3>
</li>
</ul>
If you're visiting a beach or river, ensure you're at the designated
 swimming areas which (usually) are marked by ropes or buoys. They're usually clear of 
rocky underwater terrain, weeds and other hazards. Motor boats are 
prohibited from these areas. Rivers are usually not designated for 
swimming, and it's best to stay out of them, recommends the Children's 
Hospital of Pittsburgh. If you do swim in a river, always take someone with you so you're not alone.<br />
<br />
<span style="line-height: 20px;"><span style="color: #e06666;"></span> </span></div>

Weight Lose Tips: How To Burn 784 Calories Per Hour Swimming!

Swimming is a healthy, low-cost and low-impact activity that has many physical and mental health benefits and can be done by anyone r...

Benefits of Running to Lose Weight Fast

Unknown

Link Author

Title: Benefits of Running to Lose Weight Fast
Author: Unknown
Rating 5 of 5 Des:

It is no news that running is one of the most popular forms of morning exercise that can help you to start your day in a good w...

<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDZAX0A8kdHOR_MHftRGgaCJRUCTlZ0ONUu-m6xZC5w1E82NDXFZuRBQtmJ60yeGQJRXK1q-GfOlszTTwkLtcTx8HYgzRQgIDYKfVO1kUkSfZKIcXGzz_y9E8WHU_v81xH-5ZtOoxNRWM/s1600/Running+Barefoot.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Benefits of Running to Lose Weight Fast - Pillar Concept" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDZAX0A8kdHOR_MHftRGgaCJRUCTlZ0ONUu-m6xZC5w1E82NDXFZuRBQtmJ60yeGQJRXK1q-GfOlszTTwkLtcTx8HYgzRQgIDYKfVO1kUkSfZKIcXGzz_y9E8WHU_v81xH-5ZtOoxNRWM/s320/Running+Barefoot.jpg" title="Running" width="240" /></a></div>
It is no news that running is one of the most popular forms of morning <span class="IL_AD" id="IL_AD1">exercise</span> that can help you to start your day in a good way. Apart from being a great way to get into shape, are you aware that it can benefit almost every part of your body, as well as 
lift your mood?<br />
<br />
<span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_wVOPQeg_toggle_link"><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_tAAGniN_toggle_link"><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_wVOPQeg_toggle_link">N</span>ot only does r</span></span><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_wVOPQeg_toggle_link"><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_tAAGniN_toggle_link"><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_wVOPQeg_toggle_link"><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_tAAGniN_toggle_link"><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_wVOPQeg_toggle_link">unning</span></span></span> enhance you health, but it promotes weight loss, </span>improve cardiovascular fitness, improve body composition, better looking abdominal and leg muscles.</span> <br />
<br />
<br />
<span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_tAAGniN_toggle_link">Doctors also recommend running for those who 
are in the early stages of diabetes, or high blood pressure. And for women, it can lower the risk of breast cancer and reduce the 
risk of having a stroke. </span><br />
<br />
<span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link">Despite its popularity as a workout for weight loss, so many people perceives running as a painful, tedious, and exhausting exercise and as such shy away from it when actually an hour of running could burn as much as 700 calories.</span><br />
<br />
<span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link"><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link">Do you remember waking up early in the money to see people running across the street and wonder where they are running to? Oh yea! </span></span><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link"><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link"><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link"><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link">People run for different reasons. </span></span></span>Most often, people run to stay in shape 
and to reach an ideal body weight. Studies shows that a combination of diet and exercise is the most effective way to lose 
weight, as it triggers a loss of body fat and a proportional increase of
 lean tissue. </span><br />
<br />
<span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link">Running, a rigorous cardiovascular exercise, allows a 
person to burn an average of 100 calories per each mile he or she runs. 
While the</span><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link"><span class="ya-q-full-text" id="yui_3_17_2_4_1440225909649_1374"> average male burns 2500, the average female burns 2000</span> calories a day by simply existing, 
running 5 miles a day can burn an additional 500 calories, making it a 
legitimate way to lose weight the natural way. </span><br />
<br />
<span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link">So, what are the benefits associated with running?</span><span href="http://www.quora.com/What-are-the-benefits-of-running-every-day#" id="__w2_TvTAMZk_toggle_link"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgux2KY_9gCwu-KDBzaOKsbWMocTYXptY1582J1dXhnQch8b4j75p1zvd6nC09Lz5L12Pyed5_GMMrBIHClpMKMfuRRNfRCr1f1NRZx7QV4SsQSqvyK3SOQNvgCGVnSUC6ZBWzoXOcDR1A/s1600/Runner.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Benefits of Running to Lose Weight Fast - Pillar Concept" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgux2KY_9gCwu-KDBzaOKsbWMocTYXptY1582J1dXhnQch8b4j75p1zvd6nC09Lz5L12Pyed5_GMMrBIHClpMKMfuRRNfRCr1f1NRZx7QV4SsQSqvyK3SOQNvgCGVnSUC6ZBWzoXOcDR1A/s320/Runner.jpg" title="Running" width="212" /></a></div>
<br />
<span style="color: #e06666;"><b>Healthy Heart</b></span><br />
Running is 
one of the best ways to give your heart muscle an effective workout. By 
running frequently, you can reduce the risk of a 
heart attack, high blood pressure and stroke.<br />
<br />
<span style="color: #e06666;"><b>Weight Loss</b></span><br />
The
 average runner burns about 700 calories an hour during a training session. 
So expect to get a bit smaller, which will in turn help you run faster.<br />
<br />
<span style="color: #e06666;"><b><b>Complexion</b></b></span><br />
Running
 stimulates your circulation, improving the transportation of nutrients 
around your system and flushing out waste products. This will help make 
your skin clearer and give you that distinctive runner's glow.<br />
<br />
<span style="color: #e06666;"><b>Mental Health</b></span><br />
A
 regular running habit will you lift your mood and build self-esteem. It
 also increases your self-confidence as you reach fitness and/or weight 
loss goals. Running can help relieve mild depression.<br />
<br />
<span style="color: #e06666;"><b><b>Fat Burn</b></b></span><br />
By
 running you are building lean muscle, changing your body composition 
and your metabolism. Lean muscle weighs more than fat but burns more 
calories even when you're resting, so cultivate a regular running habit 
and you should see a gradual, healthy inch loss.<br />
<br />
<span style="color: #e06666;"><b>Stress</b></span><br />
Running increases your ability to cope with everyday minor irritations and stresses.<br />
<br />
<span style="color: #e06666;"><b>Immune system</b></span><br />
If you are a 
runner you will find that you have a stronger immune system, that means 
you'll suffer less from minor illnesses such as colds, allergies, 
fatigue, menstrual discomfort, backache, and digestive disorders.<br />
<br />
<span style="color: #e06666;"><b>Anxiety</b></span><br />
Runners generally 
have a lower level of anxiety than those who don't run. One study 
suggests that regular training reduces the activity of the serotonin 
receptors in the brain which regulate mood. Reduced sensitivity of these
 receptors to stimulation might explain the positive effects of exercise
 on anxiety.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWRL4KHkNDokAp5emEYrxHPyqY3l1GAojs0ER7ER73HBi4RjgM0EpkGal_bODxtYYPCwuxzl-IgriX-5XXlettV9ZxPovNvDZry0SKzMFjSgpg_1-OCEUYz_RyW9l5TO6N5KqJdG_54cc/s1600/RunnerG.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Benefits of Running to Lose Weight Fast - Pillar Concept" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWRL4KHkNDokAp5emEYrxHPyqY3l1GAojs0ER7ER73HBi4RjgM0EpkGal_bODxtYYPCwuxzl-IgriX-5XXlettV9ZxPovNvDZry0SKzMFjSgpg_1-OCEUYz_RyW9l5TO6N5KqJdG_54cc/s1600/RunnerG.png" title="Running" /></a></div>
<br />
<span style="color: #e06666;"><b><b>Happiness</b></b></span><br />
Heard
 of the runner's high? It's not a myth. Endorphins engendered by 
exercise mean that people who run are often happier than those who 
don't: if you've ever felt that sense of elation during or after a run, 
you'll know what we're talking about. Running regularly can also improve
 patience, humour and ambition, and make you more good-tempered and 
easy-going.<br />
<br />
<span style="color: #e06666;"><b>Brain Power</b></span><br />
You
 can increase your mental functions by going running as it boosts blood 
flow to the brain and helps it receive oxygen and nutrients, making you 
more productive at work.<br />
<br />
<span style="color: #e06666;"><b>Osteoporosis</b></span><br />
If
 you run on a regular basis you are continually taxing your muscles and 
bones so the bones are stimulated to remain stronger and do not easily 
weaken with age. So say buh-bye to osteoporosis.<br />
<br />
<span style="color: #e06666;"><b>Sleep</b></span><br />
Insomniacs take note - studies show that runners find it easier to get to sleep at night and sleep longer.<br />
<br />

Benefits of Running to Lose Weight Fast

It is no news that running is one of the most popular forms of morning exercise that can help you to start your day in a good w...

Lose Weight Fast Jumping Rope

Unknown

Link Author

Title: Lose Weight Fast Jumping Rope
Author: Unknown
Rating 5 of 5 Des:

Do You Know That Jumping Rope Is a Great Way to Lose Weight? Jumping rope is one of the best and most effective cardio exercises ...

<h2 class="title">
</h2>
<h2 class="title">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeXVgqnsUEGzSmZmArNIGl3ovkAgLubu5-bY4jfxILXEBRB6kYMw-UUSuLpbRPwCHQUJKKl0MNcqwXzK59VcaAX-xyPoMt49N88hcf-IwaP45GzRK5rQ-8K_TgjDCEXfkERPpJsfwuxYY/s1600/Floyd+Mayweather+Jumping+Rope.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="356" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeXVgqnsUEGzSmZmArNIGl3ovkAgLubu5-bY4jfxILXEBRB6kYMw-UUSuLpbRPwCHQUJKKl0MNcqwXzK59VcaAX-xyPoMt49N88hcf-IwaP45GzRK5rQ-8K_TgjDCEXfkERPpJsfwuxYY/s640/Floyd+Mayweather+Jumping+Rope.jpg" width="640" /></a></div>
</h2>
<div style="text-align: justify;">
<h2 class="title">
Do You Know That Jumping Rope Is a Great Way to Lose Weight?</h2>
<br />
Jumping rope is one of the best and most effective cardio exercises 
there are, not to mention extremely convenient, portable and 
inexpensive.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The more muscles you engage during an activity, the more calories you’ll
 burn. Fortunately, jumping rope taps multiple muscles at once, such as 
your calves, quads, shoulders and biceps. Even jumping at a very slow pace is
 super-tough. There is a reason why boxers tout such amazing cardio 
conditioning and low body fat—it’s due, in part, to jumping rope. How 
many calories can you burn per hour? Up to 700!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Jumping rope is an inexpensive exercise equipment that is a really 
good cardiovascular and muscular workout. It improves muscle tone on the
 legs and arms. It’s very easy to do and is a <b>great way to lose weight </b>without shelling out a lot for a gym membership and a personal trainer. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIh3A-eJKK_D7bVuloqQxbGQRS716KNyIyRH0qIIu7fF3oNEXgJsd4TGNyKnkg3-py6Y4fXLxPz5fqrEjcB295fLLXaopWQYSq-mbEHsRabNkfvofLCQrO1TfvrlaBTdcaff-l918Oijg/s1600/JR-smile.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Lose Weight Fast Jumping Rope - Pillar Concept" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIh3A-eJKK_D7bVuloqQxbGQRS716KNyIyRH0qIIu7fF3oNEXgJsd4TGNyKnkg3-py6Y4fXLxPz5fqrEjcB295fLLXaopWQYSq-mbEHsRabNkfvofLCQrO1TfvrlaBTdcaff-l918Oijg/s320/JR-smile.jpg" title="Jumping Rope" width="320" /></a></div>
Jumping rope is seen as a game for kids but over the years, it has picked up popularity 
as a legitimate workout equipment for weight loss. Its a fact that the effort it takes for jumping rope for about 10 minutes is equivalent to running a mile in eight minutes and this burns about 100 calories. This means that a pound of fat which is about 3500 
calories could be burnt within a couple of days. </div>
<div style="text-align: justify;">
<br />
<div style="text-align: center;">
<blockquote class="tr_bq">
<span style="font-size: large;"><i>10 minutes of jumping rope burns roughly the same calorie count as 30 minutes of jogging or over 700 yards of swimming.</i></span></blockquote>
</div>
</div>
<div style="text-align: justify;">
Theoretically, you may not be able to burn all 3500 calories purely from 
jumping rope alone but if incorporated into other workout routines like running, weight lifting and swimming either as a warm-up or cool down exercise or included 
as an interval exercise within your weight loss workouts, there is not limit to the amount of calories you could burn in one week.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span itemscope="" itemtype="http://schema.org/Article"><span data-spx-slot="1" itemprop="articleBody">Here are several reasons why you might want to give it a try</span></span></div>
<div style="text-align: justify;">
<br /></div>
<h3 style="text-align: justify;">
<span style="color: #e06666;"><span itemscope="" itemtype="http://schema.org/Article"><span data-spx-slot="1" itemprop="articleBody"><span itemscope="" itemtype="http://schema.org/Article"><span data-spx-slot="1" itemprop="articleBody"><b>It’s Inexpensive</b></span></span></span></span></span></h3>
<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-M8hSA4lySTH0NrkjES916_ZgdFdKTTxx5Qe_hc6R7NTLKKe9sFIMNMqc305WK6D7GTZcW4ff43hywA4rnHRZFxVAIFfQfIDSBF8GwdJPK4QU5zZq4N2msVEDqGfa7mNFEYGn0ept5mI/s1600/Stayfit+Digital+Jump+Rope.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Lose Weight Fast Jumping Rope - Pillar Concept" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-M8hSA4lySTH0NrkjES916_ZgdFdKTTxx5Qe_hc6R7NTLKKe9sFIMNMqc305WK6D7GTZcW4ff43hywA4rnHRZFxVAIFfQfIDSBF8GwdJPK4QU5zZq4N2msVEDqGfa7mNFEYGn0ept5mI/s200/Stayfit+Digital+Jump+Rope.jpg" title="Jumping Rope" width="200" /></a><span itemscope="" itemtype="http://schema.org/Article"><span data-spx-slot="1" itemprop="articleBody"><span itemscope="" itemtype="http://schema.org/Article"><span data-spx-slot="1" itemprop="articleBody"><span style="font-size: small;">M</span>ost ropes cost less than $10, while higher-quality ropes are around $20
 and top-of-the-line models (made with the best materials) will set you 
back just $25.</span></span> </span></span><br />
<span itemscope="" itemtype="http://schema.org/Article"><span data-spx-slot="1" itemprop="articleBody"> </span></span> </div>
<h2 class="title" style="text-align: justify;">
</h2>
<h3 style="text-align: justify;">
<span style="color: #e06666;"><b><b>Promotes Total Body Workout</b></b></span></h3>
<div style="text-align: justify;">
Jumping rope works the legs, the arms, the abs and the circulatory 
system. It is a killer cardio that makes us sweat a lot and burns 
calories efficiently. The more time you spend using it, the more fat we 
tend to burn. It not only burns fat but is also great for your skin so 
you end up with a tight and lean midsection and lower body. Jumping rope
 produces quite a result that it only has to be used 30 minutes a day 
and results can be noticed within a few days.</div>
<div style="text-align: justify;">
<br /></div>
<h3 style="text-align: justify;">
<span style="color: #e06666;"><b><b>Great Legs</b></b></span></h3>
<div style="text-align: justify;">
The reason we lose weight is to look good. With jumping roper, we 
will be able to tone our calves, hamstrings, and even the glutes. This 
results not only in better muscle tone but a lot of calorie burns. Our 
bodies tend to burn a lot more calories when muscle quality improves and
 this is what jumping ropes tend to do to our legs.</div>
<div style="text-align: justify;">
<br /></div>
<h3 style="text-align: justify;">
<b><b><span style="color: #e06666;">Great for Cardio</span></b></b></h3>
<div style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjddUCl_ik6jFNFuVa843m_3njRJQEPOFcdTj_AS3hfORneovVkj4tp1ceTsgzaSw-fobLR7VxJcVLF_or6dSnVnJ5QDk9dlmdHC0y8CTcQvK5DaOW2-Ru_lxQav6q8F5dQpG7vXMN9Kdg/s1600/JR-guy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Lose Weight Fast Jumping Rope - Pillar Concept" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjddUCl_ik6jFNFuVa843m_3njRJQEPOFcdTj_AS3hfORneovVkj4tp1ceTsgzaSw-fobLR7VxJcVLF_or6dSnVnJ5QDk9dlmdHC0y8CTcQvK5DaOW2-Ru_lxQav6q8F5dQpG7vXMN9Kdg/s320/JR-guy.jpg" title="Jumping Rope" width="320" /></a></div>
Increasing cardiovascular capacity is one great effect of jumping 
ropes. Better cardiovascular capacity allows us to do a lot more is our 
days which in turn burns more calories. If we improve the cardio 
capacity, the heart and lungs improve in efficiency and therefore not 
only makes us lose weight but feel better overall.</div>
<div style="text-align: justify;">
<br /></div>
<h3 style="text-align: justify;">
<span style="color: #e06666;"><b><b>Portable</b></b></span></h3>
<div style="text-align: justify;">
The fact that it can be brought and used anywhere makes for a big 
advantage since you don’t have to go to the gym to loss weight. You can 
do a quick 15 minute session while on break and that will help in losing
 weight in the long run. This is especially useful for people who spend 
hours seated on an office chair.</div>
<div style="text-align: justify;">
<br /></div>
<h3 style="text-align: justify;">
<span style="color: #e06666;"><b><b>It’s Fun</b></b></span></h3>
<div style="text-align: justify;">
Let’s face it, jumping rope is a lot more fun than just running of 
swimming. We liked it as kids and there’s no reason we won’t like it now
 considering all the benefits that we can have from it.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Those are just some of the benefits that jumping rope can bring and 
that is why it’s a great idea to use for weight loss. Losing weight does
 not have to be an ordeal. It can be a fun and enjoyable activity that 
will make us feel happy and fulfilled.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
However, before 
taking up a jump rope workout, it’s essential you also understand the 
precautions that need to be kept in mind prior to embarking upon a 
serious skipping spree.</div>
<br />
<b>Precautions To Take Before Jumping Rope To Lose Weight</b><br />
<b>1. Maintain correct form</b> which is to land on the balls of the feet only.<br />
<b>2. Develop and practice proper technique</b> for a while before taking long and intense challenges.<br />
<b>3. Warm Up and cool down</b> before and after (respectively) the skipping session<br />
<b>4. Don’t jump too high</b><br />
<b>5. Consult your doctor</b> in case of medical conditions like high blood pressure<br />
<b>6. Wear comfortable shoes</b><br />
<b>7. Use proper length jump rope</b><br />
<b>8. Take it easy</b> when just starting out, and most importantly,<br />
<b>9. Enjoy!</b><br />
<br />
Do you know anyone that could benefit from what we share on our site? Why don't you share it with them on Facebook or other social medias you use? There's love in sharing<b>.</b><br />
<b><br /></b>
Thanks for taking your time to read this article.

Lose Weight Fast Jumping Rope

Do You Know That Jumping Rope Is a Great Way to Lose Weight? Jumping rope is one of the best and most effective cardio exercises ...

4 Different Ways to Burn 700 Calories

Unknown

Link Author

Title: 4 Different Ways to Burn 700 Calories
Author: Unknown
Rating 5 of 5 Des:

Every now and then, I hear people ask questions about how to lose weight fast within a couple of days without going through much stress ...

<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrtEoG-aEi26tTDuevdNjV7CJqijiI_ATlBs5Uvwty9K3YUQg7wCHXtYaobbpLl-bme4oxX15EDq1BkHo5UraGBW_h7CxMfI-_svctIpTyp-3e6_gKqzmP5Ai6ER0zjooZ7ousjUWYih8/s1600/weight_training.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="4 Different Ways to Burn 700 Calories" border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrtEoG-aEi26tTDuevdNjV7CJqijiI_ATlBs5Uvwty9K3YUQg7wCHXtYaobbpLl-bme4oxX15EDq1BkHo5UraGBW_h7CxMfI-_svctIpTyp-3e6_gKqzmP5Ai6ER0zjooZ7ousjUWYih8/s400/weight_training.jpg" title="4 Ways to Burn 700 Calories - Pillar Concept" width="400" /></a></div>
<div style="text-align: justify;">
Every now and then, I hear people ask questions about how to lose weight fast within a couple of days without going through much stress or pain. Many have failed to understand that long-term weight loss and fitness depends on overall lifestyle changes such as eating fewer calories and exercising more often.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
As a result of the desperation to look great, many people, both male and female, have turned to nonprescription weight loss pills or prescription diet pills because they require little effort to achieve weight loss as these products contain substances that reduce appetite and stimulate calorie burning in our body.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
However, some research have reported side effects of 
these products, such as heart attacks; strokes; anxiety; sleeplessness; 
migraines; and seizures. To avoid being exposed to any of the side effects associated with taking weight loss pills, here are few workout tips to help you burn calories and eventually lose more weight without any risk.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Have you ever thought of how many calories you could burn in a day? Are you aware that if you can manage to burn 700 calories a day, you’ll be able to lose one pound of body weight in five days? Yes, that's true. There are variety of workouts you could do on a daily basis that will help you to stay fit. However, a workout that burns that many calories is going to be intense, so you’ll want to check with your physician before starting any of the 4 methods outlined in this article. If you’re new to working out, or it’s been a while, don’t be afraid to break the workout into either multiple sessions within a day or over a couple of days. Just keep at it! Here are workouts you can use to burn 700 calories and lose weight faster.</div>
<br />
<h3>
<span style="color: #e06666; font-size: large;"><b>Jumping Rope</b></span></h3>
<div class="_fUc irc_mimg">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlCY26H9gJ2R6FD6Cs-n-YpEPD27ohHfOd8pZ0OsDCXV8kBgQKBUNLdkXT9XOFIK-PDtZrSKjjscbg6iTQaGfN24KaeKo6EKoRn5wHKq-VbJn3udDf6LXomkBHs1slFQImmWf7b5LC4C0/s1600/jump+rope.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="4 Different Ways to Burn 700 Calories - Pillar Concept" border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlCY26H9gJ2R6FD6Cs-n-YpEPD27ohHfOd8pZ0OsDCXV8kBgQKBUNLdkXT9XOFIK-PDtZrSKjjscbg6iTQaGfN24KaeKo6EKoRn5wHKq-VbJn3udDf6LXomkBHs1slFQImmWf7b5LC4C0/s320/jump+rope.jpg" title="Jumping Rope" width="320" /></a></div>
</div>
<br />
Studies
 have shown that, on average, a person weighing 150 pounds can burn 
approximately 750 calories in an hour of jump roping. If you weigh more,
 you’ll burn more calories in that hour but if you weigh less, you’ll 
burn slightly fewer calories. However, don’t think that jumping up and 
down in one spot has to be boring. Do tricks, switch off hopping on one 
foot and then the other, move from side to side, and front to back. Work
 different angles of your calves, quads, glutes and core.<br />
<br />
<br />
<div style="text-align: left;">
<b>Read</b>: <a href="http://www.pillarconcept.blogspot.com/2015/08/lose-weight-fast-jumping-rope.html" target="_blank"><span id="goog_1185938920"></span>Lose Weight Fast Jumping Rope<span id="goog_1185938921"></span></a></div>
<div style="text-align: center;">
<blockquote class="tr_bq">
<span itemscope="" itemtype="http://schema.org/Article"><span data-spx-slot="1" itemprop="articleBody"><i>It
 is estimated that 10 minutes of jumping rope (at 120 turns per minute) 
has the same benefit as jogging for 30 minutes</i>.</span></span></blockquote>
</div>
<h2>
<span style="color: #e06666;">Running</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg_lwU3nbiFcXq4yBI0cJ8iSvNRbNCWdOo0qN1Y6tjytaqZbhtUyd3PkyByxCwbXykhCDJW4AfK7fDUvRjhNMQzl-pqHy_xutc_-rI58xszsL99bO7X35sNhx1ajkEdHrnSRj4jT-o5g4/s1600/running.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg_lwU3nbiFcXq4yBI0cJ8iSvNRbNCWdOo0qN1Y6tjytaqZbhtUyd3PkyByxCwbXykhCDJW4AfK7fDUvRjhNMQzl-pqHy_xutc_-rI58xszsL99bO7X35sNhx1ajkEdHrnSRj4jT-o5g4/s1600/running.jpg" /></a></div>
<span id="goog_570821327"></span><span id="goog_570821328"></span>If you’re an experienced runner and can run at a speed of 10.9 miles an hour for 30 minutes, you’ll burn approximately 707 calories (this is for a 165 lb person). However, this is a fast pace, and if you aren’t up to that level yet, don’t worry. Cut the speed in half and burn the same amount of calories for an hour instead. Remember, your body will plateau the minute it gets comfortable with any exercise, so find ways to push yourself each time.<br />
<br />
<br />
<div style="text-align: right;">
<div style="text-align: right;">
<br /></div>
<div style="text-align: right;">
<b>Read</b>: <a href="http://www.pillarconcept.blogspot.com/2015/08/benefits-of-running-to-lose-weight-fast.html#more" target="_blank">Great Benefits of Running to Lose Weight Fast</a></div>
</div>
<h2>
<span style="color: #e06666;">Weight Training</span></h2>
<div class="separator" style="clear: both; text-align: center;">
</div>
What if you want to mix things up a bit and go beyond pure cardio? Can you add weights to your program and still burn 700 calories? Of course.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiYetAhGHRcemLPMXEB9BjucpsS0lp5c-UPeFzyFmwX-3MchpXfK6crhdq5LDNw1po5RsydoIUoBF8dLZz2WNbhURLLr07Iz9qKBvYbdei3Dt6kdaK6Wxsw0HE4jFJ7M6LWN613MdK_eI/s1600/Weight+Training.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="4 Different Ways to Burn 700 Calories - Pillar Concept" border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiYetAhGHRcemLPMXEB9BjucpsS0lp5c-UPeFzyFmwX-3MchpXfK6crhdq5LDNw1po5RsydoIUoBF8dLZz2WNbhURLLr07Iz9qKBvYbdei3Dt6kdaK6Wxsw0HE4jFJ7M6LWN613MdK_eI/s320/Weight+Training.jpg" title="Weight Training" width="320" /></a></div>
<br />
It is easy to mix dumbbell exercises with plyometric, cardio combinations, and workout aids like the stepper to customize a workout to your needs. You can set a structure of alternating weights and cardio or use a ladder program. For instance, you may start your workout with 10 reps of four exercises. Two are cardio based, and two are weight-based, but target different muscle groups. Complete all four exercises, and then on your next round, do only nine. As you move through the workout, your reps decrease by one each time. In the end, you’re left with one rep each, but you’ve done 55 reps of four different exercises. Use a heart monitor to calculate how many calories you’ve burned along the way.<br />
<br />
<div style="text-align: left;">
<b>Read</b>: <a href="http://pillarconcept.blogspot.com/2015/09/how-to-burn-belly-fat-with-weight.html" target="_blank">How to Reduce Belly Fat With Weight Training</a></div>
<br />
<h2>
<span style="color: #e06666;">Swimming</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8RG5uUc6nZLP7RVZaccFVUwT5arfueJryBaG9ZsYxPzsiq2ZkUwZseYB6bvYp4socIyM1zP1C3wekYSY_vxM32WVeeyDIVQy-6W50ufU1wTSw0VofKWAH3RWTbaOkg7lgZ7iuxnkRAs0/s1600/happy-girl-swimming.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="4 Different Ways to Burn 700 Calories - Pillar Concept" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8RG5uUc6nZLP7RVZaccFVUwT5arfueJryBaG9ZsYxPzsiq2ZkUwZseYB6bvYp4socIyM1zP1C3wekYSY_vxM32WVeeyDIVQy-6W50ufU1wTSw0VofKWAH3RWTbaOkg7lgZ7iuxnkRAs0/s400/happy-girl-swimming.jpg" title="Swimming" width="400" /></a></div>
Swimming can burn 700 calories in 68 minutes, and cycling at 10 miles per hour can burn the same amount in 96 minutes. However, with cycling, take into account the terrain. Inclines of various degrees can increase <span id="goog_407178970"></span><span id="goog_407178971"></span>your heart rate, thereby increasing your calorie burn rate.<br />
<br />
In the end, don’t estimate the power of low-rep high-weight exercises that can also burn 700 calories and in a shorter time than cardio will. Many people underestimate strength training or worry that it will make them bulky, but studies have shown that if you stick to low reps, you’ll find yourself burning calories instead of bulking up.<br />
<br />
<div style="text-align: right;">
<b>Read</b>: Burn 784 Calories Per Hour Swimming</div>
<br />
<div style="text-align: justify;">
In conclusion, no matter how high your weight loss goals may be, these 4 workouts outlined in this article are all fantastic calorie 
burners, and should help you lose weight fast in record time. Do not forget that it takes about 3,500 calories to burn a pound, so, I’d suggest you use the above
 workouts, either independently or as a combination (e.g. jumping rope and running) to achieve your weight loss goal faster. This is going to be the best and fastest way to burn calories and 
reach your goals.</div>
<br />
<br />
To your weight loss success!

4 Different Ways to Burn 700 Calories

Every now and then, I hear people ask questions about how to lose weight fast within a couple of days without going through much stress ...

How to Burn Belly Fat With Weight Training

Weight Lose Tips: How To Burn 784 Calories Per Hour Swimming!

Benefits of Running to Lose Weight Fast

Lose Weight Fast Jumping Rope

4 Different Ways to Burn 700 Calories

Contact Form