Home Fitness 101

4 Responses to “What are some at-home exercises I can do for an hour and burn fat ?”

1. vixen Says:
   January 25th, 2013 at 11:06 am

   Put on some good music and dance, dance, dance.
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2. Carlmarx Marak Says:
   January 25th, 2013 at 11:23 am

   Do some skipping for 10min
   run for 10min
   do wiegh lifting for 10min
   do some rest for 10min
   then continue it
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3. NobleSlug Says:
   January 25th, 2013 at 11:45 am

   The best possible weight for a 5′3" person is between 115 and 125 pounds. For a 5′4" person its between 120 and 130 pounds. For exercising at home here are some simple things you can do:

   Squats. I cannot stress how much these help. Do as many as you can to start and continue doing them for each day. Try to do 5 more every couple days if you can. A great program for doing squats and building up the number you can do is: http://www.twohundredsquats.com/

   Push-ups. These strengthen your arms, shoulders, core, etc. Again, do as many of these as you can. There is a program for doing push-ups that is excellent for weight loss: http://www.hundredpushups.com/ (and don’t worry, I’m not trying to push these on you or advertise them. They are just very effective and worked for me.)

   Leg lifts. These are excellent for your core as well and can blast fat like nothing else. Lie on your back and raise your head and shoulders slightly off the ground. Put your hands under your butt and lift your legs, keeping them straight, until they are straight up. Then slowly lower them, stopping an inch or two above the ground and raise them again. Repeat this as many times as you can.

   Crunches. These are also great. They don’t work a whole lot of muscles but they are good to build up endurance and work some of your core. http://www.twohundredsitups.com/ is a great program for this too.

   Next run. You don’t need to have stairs necessarily, but go for a run. I use interval training: I run very fast for a minute and then walk briskly for 30 seconds, before running again. I do this 4 or 5 times. You can start slow. Maybe 30 seconds of running with 90 seconds of walking. Work your way up gradually by adding maybe 10 seconds to the running each week. It won’t take that long for the effects to show on your body. Then just walk or jog briskly for a mile or two. You can try buying a book with some more home exercises you can do.

   Don’t forget to eat plenty of fresh veggie and fruits and vitamin rich foods like meats, fish, eggs and nuts and cut back on processed food and carbs. Also drink plenty of water and get lots of sleep. If you exercise for an hour a day and cut back on the number of calories you eat you will lose the weight and become fitter as you do. Good luck and I hope this helped.
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4. Betty B Says:
   January 25th, 2013 at 11:58 am

   At 5’3 or 5’4, your healthy weight is roughly 105lbs to 145lbs…From thin to not so thin but still healthy.
   There is no weight that you’re “supposed” to weigh but if you’re not happy with your appearance and you’re overweight…then you’ll feel better getting in shape and losing a few pounds once you get in shape and your extra added muscle mass becomes a fat burning machine.

   If you’re out of shape, just losing fat reserves (with aerobics) and gaining muscle mass (with weight training) while getting in shape will make you look 10 pounds lighter even if you don’t lose any weight (get rid of your bathroom scale if you’re obsessed with it). For the same mass, muscle mass is 3 times heavier than fat reserves (or you could say muscle mass takes 3 times less space than fat reserves for the same weight so you get thinner without even losing weight).
   That should be your first priority…gaining muscle mass to get in shape. But you don’t want to freak out by gaining heavy muscle mass that will make you heavier on the bathroom scale (in case you did not get rid of it), so at the same time, you lose fat reserves with aerobics so you can maintain your weight and not gain. It takes me about 3 months to get in shape and maintain my weight while going down in dress size, getting thinner and stronger, replacing my bulging fat reserves with lean muscle mass to make me strong so my aerobics are easier and more efficient.

   The best, easiest, low intensity fat burning aerobic exercise at home, that you can do for an hour or two, until you ran out of sugar and need to eat more to replenish, sitting on a saddle (so it’s a non-bearing exercise)…is using a stationary bicycle. A good quality one, silent, with moving handles so you work the upper body as well and you just bike while reading or watching TV, burning 32 calories per mile, at a slow 12.5mph speed and burning 400 calories an hour. It’s like watching your fat reserves melt like snow in the sun.

   You don’t have exercise equipment…buy a good stationary bike, good quality with moving handles. The expensive kind that could take you months to pay off but will last you your lifetime of being thin.

   You can do calisthenics (using your own body as weight) doing crunches, lunges, squats and pushups and you can use anything heavy enough to do weight training. I did my dumbbells curls with my unabridged encyclopedic dictionary to figure out that I needed an 8lbs dumbbell as my dictionary was 8lbs and a dumbbell was more practical to lift in my hand. Vacuum cleaners are great for men to lift but a little heavy for women unless they own an 8lbs Oreck.
   You need to get stuff, like 2.5lbs, 5lbs and 8lbs dumbbells and some wrist/ankle weights like 1.5lbs, 2.5lbs and 5lbs adjustable (1 to 5) so you can do weight training using free weights. On sale, they’re $1 a pound and will last you your lifetime so choose the comfortable cute colorful ones (I like the neoprene ones).
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