Exercises Routine that surely burn fat and tone your body

It is a pain to look through the web pages and everywhere else to exactly know how to lose fat ? Well a recent research claims only 5% people are able to keep off the fat they lose, the rest 95% regain it. Ah! bad news. Who says we can't be 5% ? ....

I use the exercise routine below and have successfully lost 5kgs permanently for 2 years and have recently reduced 2 kgs further. This routine works wonders for me and I think it would for you too. Simple, fast and only 3ice a week.....

Note:- 

The very idea of losing weight is bad. You should only want to lose weight if you have a more than normal BMI. (Click on 'calculate bmi' below to know your bmi) . On an average your first thoughts should be to tone your body not lose weight. Toning body gives you stronger muscles that burn fat more efficiently and help you have a higher metabolic rate. You must also be very careful to do the exercises as shown in the videos below.

calculate bmi

1. Warm up - 
   The most important step. Your body doesn't lose weight the first 10 minutes of your workout, so don't workout, just warm up. Stand straight with your hands stretched sidewards, now jump to stretch out your legs sidewards while your hands come together to join over your head. Do this around 60 times, initially you may only manage 30....within 2 days you will improve. Sorry couldn't find a video on this, will share once I track it down again. For any confusions please ask me via comments till then.
   
   You can replace with skipping or simple jumping for ~ 10 mins, not continuos but do it slowly once tired and regain speed. Too much speed or effort is useless as now you will not lose fat but just warm up.
2. Crunches (30)
   
   Do 30 crunches, they are easy and not very tiresome so I keep it at the beginning of my exercise routine. Take a look at this video and copy it until you get it right. Once you learn it, you'll never forget.
   
   Don'ts-
   Keep your chin straight, it should not rotate towards your chest while you go up
   Donot use your arm muscles to help you go up, only use the inner stomach muscles that'll work.
   Do not bend your arms




3. SitUp(20)-
   
   20 situp does good for me. These are a little more taxing than the earlier one. We are increasing the exercise levels as we get into the mood, this ensures maximum weight loss as your body is now continuously losing weight.
   
   Copy the posture she uses, I do the same and it works. BTW I do it without the band. Check the video.
   
   Don'ts-
   Donot bend your shoulders forward
   Keep your body absolutely straight, don't let it curve




4. Lunges(5each leg)-
   
   This is optional. I only do it to strengthen my thigh muscles. It helps when your trying to play sports or even when your trying to do flexible exercises for dance movements.
   
   Don'ts-
   Donot bend your upper body or head forward.
   Donot bend your forward leg knee, it should be inline with your ankle
   Donot take very huge step or very small step, large step but comfortable
   
   
    




5. Leg raises(20)
   
   For all your tummy this is a high thumbs up. Situps work our upper abdominal muscles and this works our lower part. Have you noticed where exactly you have your fat? Mine is the lower side so I didn't reduce my tummy until I did leg raises. Situps are not enough. This is a little more difficult but once you can do it. you will love me for it.
   
   Don'ts-
   Donot lay down your legs when you feel tired instead rest them an angle of atleast 20 degrees above ground or bend them in to your stomach
   Donot move the upper body while you do this
   Donot use your hand muscles, keep them relaxed or even under your butt
   Donot bend your knees
   




6. push up(10)
   
   Be careful, this is the ultimate difficult level. I am sharing the knee pushup(level 2 in this video) which is easier and more befitting girly arms. The problem with the normal pushup(level3 in video) is the amount of strength the hands need is a lot and also tends to give you muscular hands, which donot look great after doing for quite some time. I did it(level 3), now I do this(level 2). Works fine both ways, just be sure to use your abs while you do this.
   
   Don'ts-
   Keep your body absolutely in straight line, the posture is very important
   Donot bend you bum inward or outward, straight with the spine
   Donot bend your head in or out again straight with spine
   Donot freak out if can't master it at once, it takes time and always start with level 1
   
   
   

All the best guys! just go through the quick notes for beginners, least you should hurt yourself-

1. If your a beginner stay patient, if you learn one exercise a day but perfectly it is good enough
2. Remember donot overtax yourself, listen to your body, if you haven't worked out all your life, it won't happen in a day, give it some time
3. Start with 5 times each exercise, this will be less taxing and once you get a grip slowly increase
4. never exercise before warm-up, it can cause a tender tear and also lasting pain, always warm up before exercise
5. Push ups is not for you, if your a starter or not very athletic. You should wait and try level 1 after you can do the other exercises. Slowly you can do level 2 also. The difference is not great so not being able to do level 3 will hardly matter.
6. Check your weight to see if your into the normal weight range but don't tax yourself over it, weight loss happens in some time just like you didn't become fat in a day. If you just started, a minimum average of 6 months would be needed before you start losing weight. Incase you already have a good metabolic rate and are active then your loss will be much faster, probably even in a week. 
7. Remember losing weight is to keep you fit, initially you only get toned which is great too. Appreciate it because your friends will!
8. Exercise should be followed by cooling down like warm up in the start. I will share the videos soon. For now just lay on your mat and breath in and out slowly. Bend your legs inward to your stomach and maintain the position for some time. This relaxes your body and tells it your exercise is over.
9. Drink lots of water and quit junk food(once in a while is okay)
10. Do all the above exercises thrice a week if you want quick results. Twice a week is good too, a little slower results. Donot do everyday, I have seen the body gets used to it and thrice a week works much better for me.

How do you work out? Did these help? Do let me know....