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7 tips to lose fat quickly


Pallavi Sawant

Working out hard to get that lean body you’ve been dreaming about for months? The routine getting too boring for you that is stopping you to achieve your fitness goals? It has always been told that proper exercise and diet can help you in weight loss. But is there a sure shot fitness regime to follow to lose weight? And that too fast?

Scientists have been working hard to find out the perfect workout routine for quick weight loss in the shortest amount of time, and now after years of research - they have found out the 7 perfect exercise moves for you to get that dream body.

Sprint your cardio

All you need to need to do is inject a high intensity burst in your regular exercises (jogging, swim, walk, cycling) for a short interval of time. This intensity will elevate your metabolism which will lead to more calories being burnt in the process. If you are a regular walker, do sprint running for 30 seconds every 5 minutes. If you are a swimmer, try a fast lap in between 3 slow laps of any stroke. As you get familiarized, you may increase the interval. You can use a fitness tracker to keep track.

Beef up

As you exercise, the heart and other organs of the body need to be re- fuelled daily, but there is not much you can do to maintain their metabolism. However, your muscle groups can be targeted for calorie content. Weight loss tips include doing lunges, crunches, push-ups that can work on all your major muscle groups.

Do the following routine in less than 30 minutes and see results for yourself.

A. Check out this video on how to do the perfect push up. This workout will strengthen the muscles in the upper chest, arms, triceps, shoulders and neck. Do 5 sets of 10 reps each.

B. Tuck in the flabs to get perfect abs by following this workout 

Do 10 -15 reps of this workout to tone your core abdomen muscles and oblique muscles for well toned abs.

C.) Do the perfect dumbbell bicep curl seeing this video

This exercise solely exercises your biceps. Begin with 1 to 3 sets with 10 reps and try and increase upto 20 reps.

D). How to do a perfect squat to tone your butt? Find out here

The muscles of the hips, glutes (the butt muscles), hamstrings and quadriceps get toned at once by doing squats. Initially do 10 reps and move up to 20.

E). Reverse dips for triceps? Follow this video for toning your triceps while you thank us

Apart from your triceps, your upper shoulder, neck and back muscles get toned too! Do a routine of 3-4 sets of 12 reps each.

F.) Now that’s the perfect lunge for toning your hip, knees and the glutes! Do 8-10 reps on each leg. 

G.) Row back to exercise your shoulder and back muscles from this video here. Do 3 sets of 12 reps.

You can consult a sports and fitness expert for a customized plan free of cost by clicking here

[ Writer is a nutritionist ]

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