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Why is Instant Knockout What Fat Burner’s #1 Fat Burner 2017

Instant-Knockout-Product-Shot

Instant Knockout fat burner has taken our #1 position as the best fat burner of 2017 as you can see in our post about the top 3 fat burners. But as always, reviews and customer ratings only matter so much (they can be manipulated). So, in our unbiased opinion, here’s our explanation on Why is Instant Knockout What Fat Burner’s #1 Fat Burner 2017:

  • Value for Money: Sure the Instant Knockout doesn’t come cheap, but the quantity and effectiveness more than makes up for it. One bottle of the instant knockout and you’re set for the rest of the month, and maybe a bit more than that if you limit your dosage to 2-3 pills every day instead of 4. In fact, when you compare it to other fat burners.
  • Effectiveness: Almost every fat burner you’ve ever head of will claim that they are the best and the most effective fat burner out there, so what makes the Instant Knockout any different? Well, not only our review of the Instant Knockout but many others has mentioned that it’s effective but many, many others can testify for its authenticity. It’s usage of all-natural ingredients like green tea extracts and cayenne pepper allow you to burn fat in more ways than one.
  • Side effects: While we have our own post that mentions the different side effects you could be affected with when having the fat burner, we have mentioned it that those side effects are the result of a worst case scenario where the person has either had a very abnormal dose of the pills or has a condition that doesn’t go to well with the fat burner. So, if you have consulted your doc and can if they give you the thumbs up, you’re peachy.
  • Multiple Effects: While most fat burners concentrate on a single way of burning fat (for eg: appetite suppressant, thermogenesis, etc), Instant Knockout incorporates a lot of them in a single formula to increase its effectiveness even for those who are resistant to certain types of fat-burning processes. While green tea extracts contain catechins to speed up metabolism, cayenne pepper increases body temperature and caffeine increases energy so you burn more fat during cardio and other workouts. All of these effects can even stack for a really great fat-burning effect.
  • Ingredients: Of course, any effective fat burner is backed up by a very effective list of ingredients, and Instant Knockout is no exception to this. Not only does it have a ton of effective ingredients, most, if not all of them are completely natural and poses no harm to your body. Some good examples are cayenne pepper and green tea extracts but it does contain stimulants like caffeine, which can either be good or bad for you depending on how your body manages it. Most of these ingredients are pretty high quality as well. Glucomannan is a good example of this. While most fat burners don’t include it because of it’s relatively high cost, Instant knockout has a good amount of the polysaccharide in it.

 

Instant Knockout Dose

The Instant Knockout Fat Burner, as you may know by now, is one of our top choices for losing weight easily with minimal to no side effects. However, we did discuss it’s side effects and have made it clear that those arrive if you’re either suffering from a certain condition, or did not consume it in a proper dosage. Today we’ll be taking a look at it’s dosage in particular. So, without any further ado, let’s get started:

Instant Knockout’s Recommended Dosage

On instant knockout’s own website, you can see that they recommend taking four capsules every day:

  • One during 8 am
  • One during 11 am
  • One during 2 pm
  • One during 5 pm

While this means that you’ll run out of the 120 capsules in the bottle in a month, we also strongly suggest against it. While they claim that it’s useful because “By taking four equal doses through-out the main part of the day, you’re burning fat for a longer period of time and you’re absorbing all of each dose.”, we suggest you our own recommended dose below.

Instant Knockout Dose

WhatFatBurner’s Recommended Dose of Instant Knockout Fat Burner

Instant knockout fat burner is definitely effective and we present no arguments to it but, having as many as four pills in a day is just too much caffeine, green tea extracts, cayenne pepper and other ingredients than your body might initially be able to handle. Note that we mention ‘initially’ because if you haven’t been taking fat burner pills before, these can get overwhelming until your body gets used to it after which you can go for better doses.

Taking large doses instead of a gradually increasing may not be harmful per se, but you might experience temporary side effects like jitters from too much caffeine. So, with that in mind, we recommend the following dosage for Instant Knockout Fat Burner:

Week 1

  • One pill during 8 am every day
  • One pill during 11 am every day
  • One pill during 2 pm every day

Week 2

  • One pill during 8 am every day
  • One pill during 11 am every day
  • One pill during 2 pm every day

Week 3

  • One pill during 8 am every day
  • One pill during 11 am every day
  • One pill during 2 pm every day

Week 4

  • In your fourth or fifth week you can follow the recommended dosage by Instant Knockout which is 4 pills a day.

So, as it is clear by now, we recommend stepping up your dose gradually every week so your body is accustomed to the kind of ingredients you’ll be giving your body and hence get the desired effect without getting overwhelmed. Of course this goes without saying that if you’ve been taking any kind of fat burning supplements in the past, you can pretty much use the recommended dosage directly when you switch to Instant Knockout.

A Word Of Caution

We’re a broken record by now for saying this but we still don’t care because it’s very important: DO NOT take these pills without consulting a nutritionist or your family doc to see if you’ll experience any side effects or if our dosage will work for you. Every body is different and will react differently to not only Instant Knockout but any other dosage of any fat burning supplement out there.

 

Instant Knockout Side Effects

Instant Knockout Fat Burner may definitely have made our list of one of the top fat burners out there, but that certainly does not mean that it’s without its flaws. Having a fat burner comes with the bad news of a few side inevitable but manageable side effects and the Instant Knockout is no exception.

Side effects from Instant Knockout are extremely rare. So don’t be put off by this as most will only occur in higher doses than goes into Instant Knockout. Especially when the dose is spread evenly.

Read on to find out which ingredients within the Instant Knockout Fat Burner could cause some side effects:

Instant-Knockout-Product-Shot

Cayenne Pepper:

We’ve mentioned it in many of our fat burners reviews about the effectiveness of Cayenne pepper when it comes to weight loss as it can increase the body temperature to literally burn fat through a process known as thermogenesis.

It sounds good, and to some extent, it is, but it does come with some repercussions like feeling sweaty, nauseous, and in severe cases, liver and kidney damage. Now, this doesn’t mean that having Instant Knockout fat burner will literally cause all of this as it varies from person to person.

As long as you keep consuming it in a healthy dose, this side effect is quite manageable.

Caffeine:

You probably saw this coming, and here it is. Caffeine, the notorious element behind the ‘jitters’ you get from drinking one too many cups of coffee can happen to you if you pop in one too many Instant Knockouts too.

Though it should be noted that caffeine isn’t inherently dangerous for you. As a matter of fact, having caffeine in controlled amounts by drinking beverages like green tea can give you a moderate energy boost without any side effects whatsoever.

But yeah, don’t have one too many fat burning pills in the hopes to kill your next workout session.

GFT Chromium: 

GFT chromium aids your weight loss endeavors by helping your body metabolize fats into cells. While mildly suppressing appetite its natural function allows your body to prevent a high blood sugar level which is definitely not good for your body whether from a weight loss or just a general health perspective. On the flip side, high amounts of GFT chromium is associated with side effects such as skin irritation, headaches, dizziness, nausea, mood changes and impaired thinking, judgment, and coordination. Once again, this is a high-dosage scenario. A healthy dose and you’ll most probably be facing with a very moderate version of these side effects if any at all.

Glucomannan:

Glucomannan may look like yet another appetite suppressor but is in fact much more than that. It’s an ingredient that actually contains a very good amount of dietary fiber and is quite expensive as well, making it actually a good trait about Instant Knockout’s ingredient list. So what’s the catch? While most people will be able to handle a decent dosage of Glucomannan just fine, if glucomannan expands before reaching the stomach, it may cause choking or blockage of the throat and esophagus (the tube that moves food from your mouth to your stomach). To prevent this, experts recommend having washing it down with 1-2 glasses of water or any other liquid.

Green Tea Extracts: 

Though it may seem impossible, but there are harmful side effects of having extracts of something as healthy as green tea in a fat burner. This is mainly because of the extraction process, so having a few cups of green tea everyday would actually do you no harm. As far as extracts go, having an excessive dosage of it can cause some serious liver and kidney damage. Other problems include headache, nervousness, sleep problems, vomiting, diarrhea and irritability.

All of this is just a reference to what could happen should you take the Instant Knockout fat burner in a very large dosage. Just consult your doc and consume it in recommended dosage in order to keep most if not all of these side effects at bay.

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Best Fat Burning Heart Rate And BPM

Fat burning is usually synonymous with terms like exercise, workout, diet and so on but more often than not people tend to forget that heart rate plays an equal if not a more important role in weight loss. As a matter of fact, every vital system in your body is directly or indirectly dependent on your heart rate in order to function properly. But keeping things in perspective to weight loss and fat burn, what is the best fat burning heart rate and BPM (beats per minute) that you should aim for? Read on to find out:

Treadmills Heart rate monitor

Maximum Heart Rate

But before we talk about the actual heart rate to burn fat, it’s important to note about the max heart rate of a person which has to be calculated before going for a certain amount of beats per minute when working out.

Your maximum heart rate is calculated by subtracting your age from 220.

Yeah. It really is that simple. So, if you’re a 25 year old, subtracting that from 220 gives you a maximum heart rate of 195 beats per minute. Keep in mind thought that this is just an estimate and your maximum heart rate may be lower or higher than that depending on many other factors about your body.

Fat Burning Heart Rate

While studies have suggested that you start to burn fat on a moderate workout intensity which usually lies within 50 to 65% of your maximum heart rate, it won’t hurt to take things up a notch by aiming for a current heart rate that is upwards of 70% of your maximum heart rate.

Moderate workout intensity will improve your aerobic fitness and is considered as the ‘fat burning zone’ but going beyond that burns calories too. Furthermore, it builds strength and cardiovascular fitness and going for anything beyond that is solely used for improving performance speed and is not actually recommended for those just looking to torch some fat.

In fact, when you hit higher level of intensity your body is most likely burning off the short-term stores of sugar and carbohydrates you took in during your last meal. (This explains why you’re so hungry after an intense workout!).

This is the reason why most experts recommend to do a single exercise with a lower intensity over a very long period of time or either go for HIIT (High Intensity Interval Training)- something that’s quite intensive at first but is followed by a long period of the same exercise with lower intensity.

The actual ‘behind the scenes’ about this fat burning heart rate lies in your very cellular system. At a slower but consistent heart rate, energy is provided to your body by aerobic means.

This happens in your mitochondria (yes, the powerhouse of the cell that almost every one of us knows by now) but since the intensity is quite low, your body doesn’t warrant the need of burning any immediate sources of energy and rather prefers on a more slow and controlled manner to make it happen – which is where it burns fat.

It’s a little bit like emptying a water bottle by letting it trickle – you get water slowly but for a long period of time.

Should You Avoid A Higher Heart Rate?

After the previous explanation most people wouldn’t even think twice about going for anything other than the 50-65% heartrate, but we still strongly suggest going for it. Yes, at higher heart rate your body will prefer glycogen (carbs) as it’s energy source but that’s not necessarily a bad thing for weight loss.

Research shows that you burn a significant amount of calories when you workout at higher intensities, which means that even though you won’t lose weight, you’re losing calories as well as fat calories and that’s a good, good thing.

Secondly, the amount of calories burned when exercising at higher heart rate is followed by a small but a consistent amount of calorie burn after you’ve worked out. This is a process called excess post-exercise oxygen consumption (EPOC), or the afterburn effect for short.

In some cases, the amount of time your body burns calories due to boosted metabolism can go for as far as 10 hours! So, knowing all of this, we strongly suggest alternating between the two to get the best of both worlds!

If You’ve Just Started

While it might seem appealing to many people to head to the gym and begin working out hard and reaching that particular heart rate, experts suggest to take it slow.

As a beginner, you body isn’t accustomed to the strain of an increased heart rate, meaning there’s a chance of a health complication if you start out heavy.

The solution is quite simple: consistency.  The American Heart Association suggests those just starting to exercise should aim for 50 percent of their heart rate max and slowly, over a few weeks, increase that rate.

Best Fat Burning Heart Rate And BPM Tips!

Though heart rate for fat burning isn’t necessarily a very complicated matter, we have a few tips laid out that will make it easier and better for you:

  • Visit your doc: It’s the bitter truth, but people suffering from certain conditions cannot be recommended exercises that increase heart rate. Even if you’re sure that you’re not suffering from a condition of that sort, it can’t hurt to pay them a visit and know for sure (better safe than sorry, after all).
  • Equipment: Though having a device that calculates your heartrate isn’t mandatory for increasing it’s intensity for fat burn, it certainly does help to see what your current heartrate is and if you should increase it by increasing the intensity of the workout or not. Things like a Heart Rate Monitor (HRM) is good but in some cases even your treadmill is equipped with one of these.
  • Try Different Cardio Exercises: Though these aren’t very necessary when it comes to increasing heart rate in particular, but people who have just started out with fitness may find the monotony a bit overwhelming. In that cases, there are many cardio exercises that can be fun and fat burning at the same time! Some examples include but are not limited to swimming, cycling,

Top 10 Fat Burning Fruits

When it comes to weight loss and burning fat, you might come across a multitude of different options about diet, but while most of them focus on foods, people tend to forget that a large number of fruits are just as good for barning fat as anything else. With that in mind, we present to you the top 10 fat burning fruits out there!

Lemons

When life gives you lemons (you should’ve seen this coming), it’s best to use the to lose weight! That’s right, lemons, apart from being excellent detoxifiers and a rich source of vitamin C, are also beneficial when it comes to burning fat. It does so by maintaining your liver health, which is the organ that has the ability to digest and burn fat.

They may seem acidic based on taste, but in the process of being metabolized by the body, they actually alkalize our bodily fluids and tissues. It also goes without saying that lemons are quite versatile as you can consume them in many different forms such as a meringue, a drink (lemonade), in a fruit salad, in a sweet dish, and many more!

Apples

The best way to describe apples is to say that they are a complete all-round solution to your diet and not just for burning fat. When you eat an apple (but with the skin on), you get 5 grams of dietary fiber that is 22% of the recommended daily intake. It might not seem like much, but this prevents you from deviating to junk food as you can easily pack them in a bag and have them as a quick snack. Even a long-term study that was conducted on 13,000 adolescents over a period of seven years concluded that eating apples was linked to a lower risk of obesity.

 

Apart from that, apples are also great at detoxifying liver, preventing gallstones, preventing the onset of certain types of cancer, boosts immunity and tastes great! Although, you should note that you can only enjoy a few of these benefits if you peel off the skin as it is the part that has the most dietary fiber among other nutrients. It certainly seems that the quote ‘An apple a day keeps the doctor away’ was rightly said so!

Apples

Avocado

Some of you might argue about avocado being a fruit that’s rich in fat, so much so that it’s probably one of the richest fruits in fat out there and you would be right. But it’s also one of the best fruits that burn fat because the fats in avocado we’re talking about here are actually omega 9 fatty acids, which is way different from the kind that you get from eating burgers at McDonald’s!

 

It helps you lose weight in three ways. First, it makes you feel full because of it’s good fiber content (7g of dietary fiber per 100 grams). Secondly, it boosts the production of hormones that bring about weight loss and finally, it boosts metabolism by increasing the rate at which fat is converted into energy, thus being an amazing fruit to include in your weight loss diet!

Avocado

Watermelon

Though watermelon might come off as this one sugar-rich fruit that’ll help you put on weight instead of losing it, on the contrary the natural sugars in it are actually good for your body, and since it’s 91% water you’re essentially having a nutrition-rich liquid that is low in fat and calories! As a matter of fact, it’s so low in calories that one cup of diced watermelon only consists of 46, way less than most if not all fruits out there (in comparison, a cup of sliced banana contains 146 calories and a cup of seedless grapes has 104 calories).

 

If that wasn’t enough to convince you, then a study on watermelon by the University of Kentucky suggests that people who have watermelon may notice improved lipid profiles and lower fat accumulation. Better yet, a study among athletes by the Universidad Politécnica de Cartagena in Spain found watermelon juice to help reduce the level of muscle soreness, which makes it an amazing drink to have after workout to facilitate muscle recovery as well! The only thing you need to look out for is the carb content as watermelon is rather abundant in it, so it’s not the best idea to gobble down lots of it especially if you’re facing intestinal problems such as IBS.

Water Melon

Berries

Though this refers to a group of fruits rather than a single one, most of the commonly eaten berries are excellent fat burners. Well, like the other fruits here berries are rich in dietary fiber as well. You can get as much as 33% (8 grams) of your recommended daily intake of dietary fiber from a single cup of blueberries or raspberries. Though strawberry isn’t too rich in dietary fiber, it has other ways in helping you lose weight such as it’s preventing chronic inflammation that may be blocking hormones responsible for keeping you lean.

But that’s not all that you can gain from berries, either. While you may be aware of it’s obvious list of benefits like abundance of antioxidants and vitamin C for rich skin and whatnot, there are many more reasons to include these in your diet as well. Some of them include but are not limited to improved mental health, lesser risk of diabetes, better heart health, preventing onset of Parkinson’s disease, preventing onset of Alzheimer’s, lowering blood pressure, improved urine tract health.

Berries

Orange

Though many citrus fruits are great at aiding fat burn, there is one characteristic about orange that sets it apart from the bunch. The vitamin C content in orange trumps every other citrus fruit out there. One medium orange, which weighs ~130 grams, contains more than 100% of the recommended daily intake of vitamin C. Okay this sounds very nice, but how exactly does vitamin C equate to weight loss? Well, several studies have suggested that vitamin C plays a role in fat burning when you work out.

A 2006 study, published in Nutrition & Metabolism, reported that low vitamin C levels can reduce the amount of fat you burn during aerobic exercise by 25 percent but getting an adequate amount of it can restore the normal fat burning during exercise. And since all you really need is one medium orange to prevent a deficiency of vitamin C in your body, it shouldn’t be too hard to include in your diet as it’s pretty low in calories as well!

oranges

Grapefruit

While grapefruit had gotten a lot of attention earlier about it’s weight loss benefits (so much so that grapefruit diet became a fad), nobody at the time really understood why it was so good. Some argued it was due to it’s vitamin C content while others suggested that it boosted metabolism. Finally after some research data was released that shed some light on why grapefruit is so good at promoting weight loss.

It was discovered that having grapefruit lowers the amount of insulin in your body. Not to an extent that could be considered as harmful, but enough to prevent your body from storing a lot of sugar as fat. Those lower insulin levels also help curb appetite, as a high insulin level is what turns the brain on that it’s time to bring some energy into the stomach. Apart from that, grapefruit also consists of a good amount of dietary fiber to curb hunger and is one of the ‘negative calorie’ foods, meaning it will take more calories to digest it than the amount of calories actually present in the fruit.

grapefruit

Bananas

Not only are bananas great in taste and versatile to the point that you can make more than a few tasty dishes out of it, they’re also so rich in energy and protein to the point that bodybuilders who prefer to keep away from supplements have banana as their main source of energy and their secondary source of protein. For the weight loss enthusiasts, banana also contains dietary fiber that prevents hunger pangs along with promoting fat burn as these fibers are resistant starch and blocks carbs from being absorbed by the body. This in turn makes the body burn fat for generating energy instead of carbs.

 

Other noteworthy benefits of banana include better digestion, better heart health, preventing high blood pressure, healthier skin as a result of antioxidants, better insulin sensitivity and improved kidney health. The best part among this is that you are most likely to have these benefits from any banana as they’re quite resistant to pollutants and other contaminating factors thanks to it’s thick skin.

Bananas

Pomegranate

Due to it’s rich content of tannins, anthocyanin, flavonoids and polyphenols, pomegranate possesses some excellent anti-inflammatory, anti-tumor and antioxidant properties. What does this mean for your fat burning regimen? Well, these properties work in a variety of ways t bring about weight loss which can get a bit too scientific but he gist of the story being that it reduces insulin resistance in the body, enhances satiety due to fiber, and prevents oxidative stress which is prevalent in obesity.

 

Apart from these, pomegranate can be considered as a super fruit due to the myriad of benefts that it poses. It has vitamin C to boost immunity, it lowers blood pressure to maintain heart health, are low in calories and can be added into many different recipes to give it a little twist! So, if you’re lately feeling the urge to open that pack of Doritos, rest assured that including pomegranate in your diet will help you get rid of that craving in no time!

pomegranate

Pineapple

Last but not the least in our list of the best fat burning fruits we have pineapple, something that doesn’t go on pizza (kidding, you be the judge of that), but can be added on your diet as no argument can be made about it’s sweet and awesome taste. It’s low in calories, with a single cup only having 86 calories and it’s fat burning function is brought about by its bromelain content that is supposed to boost metabolism. This, combined with it’s high dietary fiber really allows you to take your weight loss regimen to another level.

A word of caution, however. Bromelain, even though naturally found in pineapple, has been associated with causing an allergic reaction to some people. It’s best to consult your doc about this. If they give you the thumbs up, then we don’t see why you couldn’t enjoy eating pineapple knowing that you’re shedding fat as well!

So, these are our top 10 fruits that we think are best at burning  fat. Which one do you think is the best among them? Or is there another fruit that you thought is worthy of being included on the list? Be sure to leave your thoughts in the comments below!

 

 

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Top 3 Fat Loss Shortcuts

With the abundance of unhealthy and processed food out there even an average person is at a full risk of getting overweight as these these things can be addictive too. Many people have already gained a lot pounds and are looking to shed the fat off, which obviously happens when you exercise properly and follow a healthy diet. But is there any quicker way, something reminiscent to a shortcut so you can reach your weight loss goals quickly? Yes! There exist three popular ways that really help in losing weight quickly. Read on to find out what those are:

#1 Fat Burner

You probably would’ve seen this coming, us being a fat burner review site and everything, but we mention them for a good reason. They are perhaps the most popular option out there for losing weight quickly. Fat burners are basically supplements formulated with ingredients that support or bring about weight loss through a variety of methods such as boosting metabolism, increasing body temperature and/or stopping adipogenesis (storage of fat in the body).

Though there are many fat burners that make use of experimental ingredients, there are many more who want to keep it safe by including ingredients that are proven to work and free of any stimulants too. We have mentioned which are the common ingredients used in most fat burners and if they’re safe.

The Good

The obvious good thing about fat burners is that they’re effective. Despite what many studies suggest, as long as you do your research before buying anything, you should be good to go. There are many fat burners out there that make use of all-natural ingredients, while some use stimulants and some fat burners downright mention about using ingredients that are still experimental. Out of the three, we recommend the first two since they’ll most definitely work for you. If you’re confused on which one to buy, we recommend taking a look out list of the top 3 fat burners out there.

The Bad

The bad, as you should know by now, is that almost every fat burner comes with some sort of a side effect. That’s the baggage that you face with it’s effectiveness. While side effects are easily avoidable, there are some that can be downright dangerous and has led to the death of many people. As we’ve mentioned in the good thing about fat burner, unless you’re experimenting on a product people have never heard of before, the amount of side effects you face are temporary and manageable

The second thing that isn’t exactly bad but still worth mentioning is that fat burning supplements, depending on which product you go for, can be expensive. But then again, even workout supplements like preworkout can cost a lot so it’s all about finding a balance between the two.

The Bottom Line

At the end of the day, it’s upto you to weigh the pros and cons and decide for yourself but in our opinion, it’s one of the best investments you’ll make for your weight loss goals. What you’ll need to take care of is that realize that it’s a supplement so a healthy diet and exercise is still called for, and to consult your doc before buying anything so that you can be sure if the particular fat burner won’t interfere with your current medication or your condition (if you’re suffering from any).

You can see our top rated fat burners that will get you the best, safest and quickest results on our top 3 page! 


Green Tea Fat Loss Shortcut

#2 Green Tea

Another popular option to lose weight and burn fat is to have green tea. Originating from China, this beverage has gained recent popularity because it has been really effective in weight loss with minimal to no side effects. The difference between green tea and it’s black and Oolong siblings is that green tea does not undergo the same oxidation process as the other two does, thus maintaining the amount of polyphenols it has which is the main reason why it’s much more effective at burning fat than other beverages.

But not all green tea is made the same, as there are different qualities and different variants available depending on the type of production and region. But as long as you see ones from reputable brands such as Lipton and Tetley.

The Good

There’s more than a few things which are good about having green tea. So much so that mentioning it’s benefits can take up an entire separate post by itself! But, to keep it as short as possible, here are a few to be aware about:

  • Catechins: Catechins are nothing but a group of polyphenols which are found in abundance in green tea. They are the ones that increase your metabolism and hence facilitate weight loss even after your workout. This is the primary reason that extracts of green tea are commonly used as an ingredient in a fat burner.
  • Caffeine: The most popular solution as a pick-me-up in the world has lately gotten a bad rep for causing issues with sleep, heart rate and bringing jitters to the body. However, for the most part that happens due to overconsumption of caffeine. Green tea only has mg of caffeine per 100ml which is mild dose but is enough to get you the energetic feeling sans any side effects.
  • Antioxidants: As you age you might gain wisdom but those signs of aging like wrinkles and fine lines are a major pain in the butt. Green tea contains a ton of different antioxidants that have been proven to get rid of them and hence make your skin look much better! Moreover, antioxidants are also helpful in getting rid of the cancer-causing free radicals in the body.
  • Helps Against Allergies: The EGCG content in green tea is responsible for blocking the cell receptor which produce histamine and immunoglobin E (compounds responsible for bringing an allergic response to the body). This may not help in every kind of allergy that you might have but certain ones have been proven to be affected such as allergy to pollen, dust and pet dander.

The Bad

After hearing all of this one might think ‘what can be bad about green tea?’. Well, to answer your question: green tea can get expensive for you. Certain blends of green tea can get ridiculously costly at $75 per pound and there is a chance of you get a poor quality of green tea if you’re not buying it from a trusted brand or from a brand at all.

While these can be taken care of with proper research, another problem that you might have difficulty with is its taste. Some people have come to like the aroma and taste of green tea but for most people it just tastes bland. And this becomes especially problematic since you can’t add honey or sugar since that will bump up your calorie count: definitely not good for your diet or your weight loss regimen.

The Bottom Line

It should be obvious enough that green tea’s benefits far outweigh its cons. Review the brand you’re going for before, or be your own connoisseur and try out the different ones to choose what works best for you!


Sweating-Man

#3 HIIT (High Intensity Interval Training)

If you’ve been into fitness and exercising for a while, you may have come across a term known as HIIT. It basically stands for High Intensity Interval Training which, as the name suggests, is performing a high intensity exercise for a short burst which is then followed by the same exercise but with a lower intensity and for a longer period of time. This goes until you are too tired to continue and since these can get really exhausting, you should expect a typical HIIT session to only last 30 minutes or so.

The Good

As with the case of green tea, HIIT also excels at other aspects of your fitness:

  • Endurance: Consistently performing HIIT improves your endurance to a considerable margin. Though every exercise regimen does that as well, a few studies performed on HIIT have concluded that people have increased endurance on any type of exercise after having HIIT training for a significant amount of time.
  • Increased metabolism: A boosted metabolism is always good for you not only because of it’s obvious benefit of burning fat, but also because of it’s other physiological benefits like improved blood circulation and immunity.
  • Save Time: HIIT is perfect for those who have a busy schedule with not a lot of time to dedicate to fitness. Since a typical HIIT session lasts 30-45 minutes but burns the same or even higher amount of fat, it’s a recommended alternative to a regular workout session for those on a clock.
  • No Equipment: Though there are many exercises that might need a bar or some dumbbells, a lot of exercises that come within the scope of HIIT rely on your bodyweight as resistance, so you save money on a gym membership, equipment and traveling as well. Or even if you are a regular gym-goer, it can be a useful workout to do when you’re traveling or when the gym is closed.

The Bad

There are certain risks associate with this kind of interval training as well. First off, keep in mind that you should be regularly working out for a while before trying HIIT out or at the very least you should have a proper trainer to walk you through with the basics. The reason being that the injury risk in HIIT training is higher than normal so people who don’t workout regularly or don’t workout at all shouldn’t just charge headfirst into the workout regimen.

Secondly, you’ll need to be prepared for feeling drained out during the earlier sessions. Even regular gym-goers dread an HIIT session as it’s very taxing and even though you can technically tone down the intensity to your liking, you probably shouldn’t if you want to burn some respectable calories out of the session. However, after a few sessions you wouldn’t feel as tired and would recuperate rather quickly from it.

The Bottom Line

The bottom line is that HIIT can perhaps be the reason for the decline the next time you step on the scale but comes at a price of you feeling quite sore and tired after the workout. If you take the help of a trainer or a friend and are consistent with it for a few days, then you should see some very interesting results out of it.

So, these are pretty much our top 3 shortcuts to lose fat easily but we know for a fact that these aren’t the only ones out there! What, according do you, is a great shortcut to burning fat quickly? Share the knowledge with us in the comments below!

Grenade Fat Burner Side Effects

Like we and the others have mentioned before, fat burners are a great tool at, well, reducing fat but it certainly comes at a price with certain products. Let’s look at the potential Grenade fat burner side effects…

And we’re not talking about the dollar dollar bills here but some of the side effects that you might face with them.

As a matter of fact, even Grenade fat burner, which secured the 2nd position in our top 3 fat burners list, has some side effects associated with its ingredients that you should be aware of. What are they? Read on to find out.

Ingredients in Grenade Fat Burner

First off, let’s take a look at the different types of ingredients that the Grenade fat burner offers. While most of them don’t pose any health risks when used standalone but combination of them with other ingredients will cause issues as we’ll discuss later:

  • Cayenne Pepper: Though cayenne pepper is a natural ingredient, the quantity used in supplements to induce thermogenesis (burning fat in the literal sense of the word by increasing body temperature) is enough to come along with some uncomfortable side effects such as stomach irritation, upset stomach and in abnormal quantities: damage to the liver and the kidney.
  • Caffeine: While increasing your energy and metabolism by using ingredients like caffeine and green tea extracts will do wonders to your weight loss regimen, it goes without saying that caffeine causes sleeplessness, and combining it with an already existing case of insomnia may already worsen the condition. Though fat burning supplements always make it a habit to use a limited amount of caffeine in the their products, their combination with other ingredients that increase heart rate is enough to cause some trouble.
  • Phenylalanine: This one is quite similar to caffeine with the exception that while caffeine won’t interfere with your antipsychotic medications (if you’re on them), combining Phenylalanine with them can lead to causing or worsening the condition of tardive dyskinesia (TD). TDs are involuntary movements of the tongue, lips, face, trunk, and limbs that can occur in people taking antipsychotic drugs long term. Taking them in abnormal quantities like more than 5000 mg in a day is toxic and causes nerve damage.
  • Bitter Orange Powder: While bitter orange powder has mentioned as a completely safe product when consumed without anything else in combination, it has been said that it can get harmful when combined with stimulants like caffeine and thus cause side effects among many weight loss supplements. These include increasing the risk of heart attack, high blood pressure, stroke among others. Aside from these, there are unconfirmed theories about bitter orange powder causing migraines and cluster headaches as well.

Side Effects

While these are simply ingredients that have their own side effects, the ones mentioned below are confirmed by many people to be present in the grenade thermo fat burner:

  • Increased anxiety: Green tea extract is to be blamed here. While you can enjoy sipping on 3-4 cups of actual green tea in a day, the extraction process carried out by manufacturers to include it in their weight loss pills increases the amount you can take per dose. This may be good for weight loss, but the University of Maryland Medical Center advises against it if you’re already having anxiety issues.

 

  • Fainting: The bitter orange that is in the grenade fat burner doesn’t make a very combination with stimulants like caffeine as we have mentioned earlier. This in turn causes some pretty harmful side effects, fainting being one of them. The National Institutes of Health also advises fat burner manufacturers against combining bitter orange with caffeine.

 

  • Seizure: Grenade fat burner also utilizes phenylalanine which, although is something your body needs since it cannot produce on its own, can cause seizures if the person is suffering from a case of genetic disorder called PKU or phenylketonuria.

 

  • Arrhythmia: Arrhythmia is characterized by irregular heartbeat and hyperactivity which is mostly caused by caffeine or other stimulants commonly used in fat burner. Thought this is not inevitable, it’s worth knowing that people who already have a case pertaining to the heart should stay away or at the very least consult their doc before trying it out.

What Does This Mean For You

Knowing all of this, one can surely argue that the grenade fat burner shouldn’t even be considered as the top 50, let alone the top 3 fat burners out there. But, to their credit the side effects are almost always a worst-case scenario.

Besides, the instructions on the fat burner clearly suggests that you should consult a nutritionist before trying any of these and if you do experience anything you should just stop supplementing it.

The Bottom Line on Grenade Fat Burner’s Side Effects

In a nutshell, does this list of side effects present in the grenade fat burner imply that you shouldn’t go for a grenade thermo fat burner as your weight loss supplement? Of course not, and for a good reason.

While these side effects sound disastrous, more often than no these are a worst case scenario. Consulting your doc before trying anything out will ensure that having this supplement will have minimal to no repercussions.

Avoiding Grenade Fat Burner Side Effects

As we’ve mentioned, lots of the side effects in Grenade come from the citrus aurantium content.

Luckily enough though, this is a rare thing to happen.

A way around it would be testing your tolerance to the supplement by taking your capsule on it’s own but if you decide to do it, be sure to take a limited amount of dose and then as you notice the changes, work your way up to medium and then the daily recommended dose to keep it a safe endeavor.

What-Fat-Burner-Top-3

Fat Burning Exercises Without Equipment

Nowadays the concept of ‘burning fat’ is usually synonymous with cardio exercises like running on a treadmill, cycling, jogging and so on. But, what most people don’t know is that you don’t need to perform the same kind of exercises over and over again to lose weight or even need any equipment for that matter! That’s right, your own weight is sufficient enough to give to you an intensive workout that will burn fat like a furnace. So, with that in mind, we present to you some of the best fat burning exercises sans any equipment!

Burpees

Though this list is not based in any particular order, burpees actually are worthy of being on the top of the list mainly because it’s one of the few exercises which work out almost every major muscle group in your body. Though it will be very difficult especially if you’re just starting out, it goes without saying that you’ll shed a lot of fat by doing burpees. Here’s how to do it:

  • Squat down and place your hands on the floor just outside your feet.
  • Get into the plank position by jumping both of your feet back.
  • Drop to a pushup position in a manner that your chest should be touching the floor or at the very least be millimeters away from it
  • Pushup yourself up as you would with a regular position but instead of coming completely back up, get into the plank position once again.
  • Jump your feet back in towards your hands
  • Explosively jump in the air with your arms being straight overhead

If these instructions seem a bit complicated we suggest taking a look at this video to make it easier for you.

Pushups

Pushups have always been one of the most standard yet the most versatile and effective of bodyweight exercises out there. It engages your chest muscles, your shoulders, your back and other muscle groups but the beauty about pushups is that you can make a lot of variations out of it to either make them harder or to workout a different set of muscles. For instance, spiderman pushups will make it harder to balance yourself, improving your stability whereas diamond grip pushups will work on your biceps. Here’s how to do a standard pushup:

  • Get down on the ground and set your hands apart at a distance that is slightly more than your shoulder width.
  • Use the support of your toes and think of your body as a straight line, meaning your but shouldn’t flare out too much nor should it be too inwards.
  • Down look downwards look at the front before going down.
  • Keeping in check that your elbows don’t flare out too much, go down to the point that your chest is touching the floor or at the very least slightly brushing against it.
  • Slowly get yourself back up and repeat.

Alternating Lunges

While this one mostly burns fat on your core and your lower body, most people are looking to burn fat in those regions anyway which makes this great fat burning no equipment workout. Here’s how to perform alternating lunges:

  • Stand in an upright position. Get into a regular lunge position by putting your left leg in front and slowly lowering yourself until the knee is bent at least at 90 degrees.
  • While the previous motion should be done slowly, you must then push your left foot off the floor as quickly as possible, and keep your torso upright all the time.
  • When you’re back to the initial position, repeat the same motion but this time keep your right foot forward. Alternate these 10-15  times per set.

Plank

Plank is perhaps one the most ignored exercises by heavy iron hitters and treadmill runners alike. What most people fail to realize is that it not only works out your full body and burns fat but increases coordination and balance as well. Here’s how to perform a proper plank:

  • Get into a similar position like you would with a pushup: Use your toes to stand, with hands slightly more than shoulder-width apart.
  • Keeping the entirety of your body fixed including your legs (an aspect most people forget), look at a middle spot that’s a foot beyond your hands.
  • Hold this position for as long as you can without compromising on the form or breath.

Traveling Climber

This is once again one of the lesser known exercises when it comes to fat burning especially due to it’s more popular variant known as mountain climber, but these tweak those a bit to focus on working on different muscle groups to maximize your fat burning! Here’s how you do it:

  • Start with a traditional plank position.
  • This is going to be a bit confusing but you can refer to the video to make it easier.
  • Start with a traditional mountain climber by quickly alternating knees to the chest and the slowly start to perform the same motion while turning 45 degrees to the right.
  • Slowly move back into the standard mountain climbing position from the right and start to do the same set of motion on the left.

 

V-Up Crunches

While traditional crunches are just as good to reduce belly fat and lose weight, V-up crunches takes into another level since it’s slightly more difficult to perform but you burn more fat and work on many other muscle groups than just your core. Here’s how to do a V-Up Crunch:

  • Lie on your back on the floor but keep your arms and your legs straight.
  • Hold your arms together on the top of your head and then proceed to lift your torso and your legs together simultaneously. If you’ve never tried it before it will take some coordination and practice to get a proper form.
  • When you try to touch your hands on your toes your torso should form the letter ‘V’. When it does, return to the original position and repeat these 10-20 times per set depending on how much you can manage.

 

Jumping Jacks

The perhaps the most fun exercise among the bunch has got to be jumping jacks since these have movements that feel more free and natural than the rest. You can do it with the kids too and while it can look easy enough, a few sets should be sufficient to get your heart pumping and the fat melting. Though at this point of time you should know how to do jumping jacks, but incase you don’t:

  • Stand with your hands on your sides and your feet together.
  • Raise your hands above your head and simultaneously jump at the same time. Jump just enough to get your feet spread out wide.
  • Quickly return to the starting position and repeat the same set of motion 15-20 times per set.

Squats

Nothing better to get your butt in shape and torch some fat than the good ol’ squats. There’s no need to testify it’s authenticity as you can see hundreds of fitness enthusiasts and instagrammers that have the toned butt and strong legs thanks to squats. Here’s how to do them:

  • Stand with your feet shoulder width apart but instead of usually having your hands on the barbell you can place your hands behind your head or in front of you, whichever makes you more stable.
  • Begin lowering yourself from the hips while keeping it and your knees flexed. Your upper body should be upright as well.
  • Without letting your knees flare out (a good indicator is seeing if you can still see your feet when you look straight down), lower yourself as much as you can before getting yourself back up to the starting position.

You can also create multiple variations of squats like split squats and slow squats for different advantages and even though this is a no-equipment set of exercises, adding dumbbells to the mix can make this exercise work even better for you.

Woman-leaning-on-bar

Walking Spiderman

Weird name aside, walking spiderman is considered as one of the best exercises to work out your core muscles and improve your overall muscle coordination and balance. Though you must keep in mind that this exercise will require a slightly larger area for exercise than the rest.

  • Get into a pushup position and go down as you would on a normal pushup. Hold this position.
  • While pushing yourself back up, move your right knee towards your right elbow, before drawing the left knee into the left elbow, step the left hand and foot forward slightly.
  • Perform push-up while also drawing left knee into left elbow.
  • If you’re doing this properly, you’ll be slowly moving around the room while doing push-ups.

Rotational Side Plank

While people might suggest the rotational side plank to be a ripoff of the much more popular Russian twists, it is in fact a safer way to perform the exercise as experts suggests that Russian twists can be quite harmful to your back. “The plank is a fantastic movement, and one that most people can do correctly,” says Tom Holland, an exercise physiologist and Chief Fitness Officer of Austin-based Motility Training, LLC.  “To make it more like the Russian Twist, add in side planks on either side, complete with ‘threading the needle’ twists”

  • Get into a side plank position (Lie on your left side on the mat and position your elbow directly under your right shoulder. Stack together your legs, knees, ankles and feet).
  • While lifting your glutes and hips off the floor, push your right elbow against the floor and stop when your left hip, left shoulder and left foot are in a straight line. Reach up with your right hand and extend.
  • Rotate your torso downwards and reach under your body with your left arm. Get back into the position mentioned in the previous step and repeat this motion 10-12 times per set.

W Leg Lifts

If you’re aiming to burn fat on your belly and your lower body like most people, then leg lifts are a great way to do that and improve your core stability and strength at the same time as well. It’s pretty much the same as a regular leg lift with a tiny twist to make it better:

  • Lie down on a mat facing upwards.
  • Bring your legs close to each other and lift them straight up and bring them to your stomach.
  • Put your legs down but start stretching them out in the opposite directions while you do so and then again bring them up to your tummy.
  • Put your legs down again but this time close them and again pull them up. Repeat these set of motions for 30 seconds at the very least to get a considerable physical workout on your core and your legs.

Sports & Aerobic Activities

After a while, even the most unique workout can get boring mostly because you’re confined to a location and you have to repeat the same thing over and over again. But what if we told you that there are other ways to burn fat as well? Many sports and aerobic activities are great for weight loss and are loads of fun too. Here are some of them:

  • Swimming: Aside from burning around 600 calories in an hour, swimming allows you have fun while losing weight because, well, you’re swimming! It’ll also improve body coordination and can be great for cardio during summer!
  • Cycling: No, we’re not talking about the stationary cycles at the gym. Those are, quite frankly, boring because you’re stuck looking at the same thing in front of the window, not to mention that you don’t get any fresh air. Bring your cycle out of the garage and take it for a spin as you roam your city for an hour and burn 600 calories while doing so.
  • Dancing: Work Problems? Relationship Problems? Weight Problems? Dance like you don’t care! And yes, dancing will help at least a bit in all of the 3 problems, since multiple studies have shown the positive effects of dancing on both the mind and the body. Not only will you feel more positive, you’ll also burn nearly 500 calories when you do so, now matter how bad you’re at it!

Women-exercise-class

Category: All

The Best Websites For Fat Burner Reviews

When it comes to a popular category like tech or beauty, the amount of review-based websites are dime a dozen; you can literally scroll through pages on Google all night and still not be done. But with health supplements like fat burners, the number is quite less to say the least, mostly because we don’t have a new iteration of a product coming every now and then. Even then, finding a good bunch of websites is essential so you’re well informed on what’s what. With that in mind, here are the best websites for fat burner reviews that you should give a try!

  1. The Supplement Reviews: What this website lacks a bit in the design department it more than makes up for with it’s extensive, informative and honest reviews. It doesn’t go too specific into what’s going on so you can understand the review, and the style of writing is quite good as well (though that varies from one author to another). What’s even better: it doesn’t use ads at all. It doesn’t have as many reviews for fat burners since they do have other categories with reviews and content needed there, but whatever they do have, is quite good.
  2. Top 10 Supplements: Though the website’s definitely designed poorly and is rather made with a smartphone user in mind, you’ll forget about it once you actually take a look at it’s long list of fat burner reviews along with reviews for a lot of other supplements. The ads on the left promote the supplement store within the website but don’t come in the way of viewing articles. The website makes a kick for itself through amazon affiliates and once again it’s own store of products which raises a doubt about the genuinity of the review. However, after actually reading the review one can make out that it isn’t meant to trick people into buying any product they take a look at.
  3. Your Best Fat Burner: Seriously, what is it with fat burner review websites and poor design? We’re not going to sugarcoat it: Your best fat burner seriously needs to update its design because it rather looks more as a product promotion website rather than a review one. However, there are some pros to it. For example, an entire list of the fat burners reviewed has been placed on the right side so it’s just a matter of pressing ctrl+f and writing the keywords to check the review of the supplement you want. The content itself is well-organized and to-the-point, making it a good website if you’re not put off by design flaws.
  4. Ultimate Fat Burner: Finally, something that has a decent design and good content. Ultimate fat burner is definitely a website to visit if you prefer a more casual-style of reading a review. It’s informative, it’s fun to read and the ads displayed on it’s website are related to what you’re searching. It feels like nitpicking at this point, but it might be worth noting that you may not find a review for every fat burning supplement out there as it’s focused on a larger domain of fitness: bodybuilding.
  5. Supplement Tester: It seems like supplement tester really made a good impression with their amazing design (the best in the bunch so far) along with a lot of content so you’re bound to find what you’re looking for. The one big ad placement on the left only promotes their own articles, thus keeping it strictly the content and where you can buy the product. The reviews do seem genuine and are extensive enough to provide a brief description of the company and what each ingredient in the supplement does.
  6. Best 5 Supplements: Though not very well known, Best 5 supplements has the look and feel of a top-end website that it will certainly be one day as the categories are presented neatly, and there are a ton of reviews about different supplements but sadly not a lot on fat burners itself. The reviews are a bit more complicated than the rest but the absence of any ads is a welcome addition (or subtraction?). They do seem a bit more on the critical side, however you probably shouldn’t be looking at just one website for an honest review anyway.
  7. Supplement Critique: Owned by Rob Miller, supplement critique is a website that had our attention because the reviews had one tiny little element that none of the other websites had: including a picture of the writer holding the product on his own hands and then presenting the review, thus giving us the surety that he’s actually bought the product and tested to review it instead of just taking some content from different website and creating one himself. Kudos to that and the good style of writing that kept us hooked
  8. Results-Sports: Don’t let the name fool you, the website isn’t about anything related to sports. As a matter of fact, the website is completely based on burning fat whether through natural sources or through supplements, and has a lot of reviews about the latter too. Design’s pretty good too, but surprisingly doesn’t have any pages with proper content at all. It’s just a bunch of links with the respective titles and that’s it. No pictures, introductory text or whatever. Opening up a review you’ll realize that the reason for a lack of description was because it’s promoting YouTube videos of fat burner reviews. However, it’s no reason to not put up a single paragraph that looks more professional. Of course, YouTube videos means that the person has tried and tested it for himself but once again to see if the review is truly genuine you’d have to take a look at other websites too.

Like we said in the start, there aren’t too many websites that review fat burners since most of it goes on YouTube nowadays, we hand picked a few that were out there and showed you the ones that are worth your time. What are your thoughts on this? Leave a comment below!

Best Exercises That Burn Fat

When celebrities like Vin Diesel can’t get away with having a belly, it surely goes without saying that folks like us are gonna face judgmental eyes from everyone if we’re out of shape. Even forgetting them for a minute, what’s more important is that you should be able to look into the mirror and be happy when you see that the person staring back at you has abs or at the very least, a flat belly. So, to make it happen, it’s time to tighten those gym shoes and try these fat burning exercises!

Plank

Let’s begin with the exercise that works out your entire body: planks. These have been around for a long time, and at this point it’s futile to debate their effectiveness because anyone can vouch for it. To do a plank:

  1. Get into a pushup position but place your forearms on the ground, the elbows being aligned with your shoulders.
  2. That’s basically it. Just make sure to keep your stomach in and your butt a bit outwards while you’re at it.

Holding this position for a proper 45 seconds – 1 minute is a good way to increase your body balance and also shed fat!

Dumbbell Farmer’s Walk

Farmer’s walk is one of those hardcore exercises that probably goes along with deadlifts and squats but these can be toned down for beginners too. What’s noteworthy is that these are full-body exercises and you’ll feel the soreness all over your body if you do it right because you’re going to be giving them quite a lot of stress, leading to that fat burn you’ve always wanted. Here’s how you do it:

  1. If you’re just starting out with dumbbell farmer’s walk, take a dumbbell that’s a quarter of your bodyweight in each hand. Example: If you weigh 200 pounds, have 50 pound dumbbells in each hand.
  2. Select an appropriate distance to walk. 25 yards is appropriate for beginners.
  3. Keeping both dumbbells on your sides, start walking in the way you’d usually walk when you’re not exercising.
  4. If it seems too easy, it’s time to take things up a notch with some walking variations like a high knee walk where every step you take requires your leg to be raised until the knee is in line with the hip or maybe increasing the weight. Whatever the case, be sure it’s tough so you burn the maximum amount of fat.

For those a bit confused about this exercise, use this video as a reference on how to do it:

https://youtu.be/09YXDg8tqes

Walking Lunges

If you don’t feel like doing some cardio on a leg day, walking lunges are a sureshot way to torch some fat and get strong legs at the same time. These include using your bodyweight so you don’t need any equipment to perform it, and you can do these within a very limited area too. But enough talk, let’s see how you should perform walking lunges:

  1. Stand with your hands on your hips and your feet shoulder width apart.
  2. Keeping your back straight, move your one leg forward and flex the knees to drop to your hips, keep lowering the leg behind until it’s almost touching the ground. Do not let your forward knee flare out.
  3. Putting stress on the forward foot, use the strength to bring yourself up back together.
  4. Immediately step forward with your rear foot, this time acting as the lead foot and repeat the same motion again.

Crunches

Let’s focus on that belly now, shall we? Crunches are the age old tried-and-tested method of burning fat and getting those abs to show. Here’s how to do them:

  1. Lie on your back and keep your knees bent and your feet on the ground.
  2. Put your hands behind your head, or keep them crossed on your chest.
  3. Take a deep breath in and lift your upper torso off the floor, exhale after you do.
  4. Breathe in again as you go back down, and repeat the same steps again.

Though it can get difficult for people who have just started with fitness, 7-12 crunches is a good rep number per set for a beginner.

Bear Crawl

Bear crawl is one of those exercises that you should do if you have ample space at home since it will require you to crawl all over the place (but there are ways to do it without any movement from where you’re performing it). It might look weird but athletic coaches and military instructors swear by it, and there’s no denying that this will burn fat like a furnace. Here’s how you do it:

  1. Get into a pushup position but keep your knees a bit more elevated and at a 90 degree angle to your hips.
  2. Contract your abs without affecting the position of your back at all
  3. Bring your right hand and left foot forward by a few inches, really bringing up the pressure on your core muscles.
  4. Now bring your left hand and right foot in front of your right hand and left foot, thus going a bit forward. Repeat this every time to do the bear crawl.
  5. If you don’t have a lot of space, you can continue on from step number 3 but bring your leg and hand back at the initial position and put the alternate hand and leg forward.

If following a bunch of text to perform an exercise has you confused, you can try this YouTube video to get a better idea:

https://www.youtube.com/watch?v=WMXbyYpZ9oY

Pushups

You may not have heard of pushups being able to burn fat but like the plank, it engages a lot of different muscles in your body so you burn fat in more places than one. Everybody knows how pushups are done, but to double check that you’re doing it right, here you go:

  1. Set your hands apart a bit more than the shoulder length and keep your legs apart to a comfortable distance but anything other than your toes should be elevated.
  2. If you really want to do it the picture perfect way, keep your chin up as it helps in keeping your body straight. If you can’t putting your face down works too.
  3. Keeping your butt clenched and your abs tight, lower down until your chest is almost touching the ground. This isn’t necessary, but ensures maximum stress on your body.
  4. Keep in mind that while you’re lowering yourself, keep those elbows from flaring outwards.
  5. Pause for a moment when you’re in the position as mentioned in step 3, and then push up yourself up to the initial position. 10 reps per set should be a good number to burn a good amount of fat.

The beauty of pushups is that if you think your body is getting accustomed to the stress and you’re not feeling the true pressure of the exercise like you should, you can create a lot of variations to make it hard like single leg push ups, decline push ups, explosive push ups and many (many) more!