What Are The Best Do-At-Home Exercises To Lose Weight Quickly, Part 2

In the first part of this article we highlighted aerobic exercises
and how they benefit weight loss and simple aerobic exercises that
are easy to do outside and in the comfort of your own home. Here in
part two we will cover anaerobic exercises; what they are, their
benefits and how you can utilize basic exercise techniques to achieve
excellent weight loss.

*Anaerobics*

The easiest way to define anaerobics is that they are a form of
intense exercise used to build power or muscle mass rather than
stamina and endurance. In short 'muscle building'. The common
misconception of weight training is that it is a male dominated
exercise and it is used for body building. In actual fact it is the
best weight loss exercise you can do, or should I say fat loss.

When we talk about losing weight we generally look at the scales and
judge our size on the number we see. It becomes more difficult when
you are using anaerobic exercise as it is not weight you are losing
but inches.

Muscle is heavier than fat and as you replace burned off fat with
muscle you could possibly reach a point where you begin to increase in
weight rather than lose it. Lean muscle increases the body's
metabolism and the greater amount of lean muscle you have the greater
your metabolism will be increased resulting in weight loss, not only
that but unlike aerobic exercise this lean muscle continues to burn
calories even when at rest resulting in a constant calorie burn.

Here are some options for doing some anaerobic exercises 'weight
training' at home without owning or purchasing weights.

*Pushups or Press-ups:*

Pushups are what are known as a, 'calisthenic' exercise. These are a
group of muscle building / strengthening exercises that use the body's
weight as the resistance. In a pushup for example you will be pushing
up to 70 % of your body weight away from the floor with each movement.
As with all exercises in this group your body's metabolism will be
increased greatly because of the increased muscle mass of the tricep
muscles and pectoral muscles primarily.

The other exercises in the group of calisthenic exercises are:

*Sit-ups:*

Builds abdominal muscle. Lie on your back on the floor, knees bent,
and bottoms of feet against the floor. Then lift the shoulders off the
floor by tightening abdominal muscles and bring the chest up to the
knees. Then return to your starting position under control with the
stomach muscles still controlling your decent.

*Crunches:*

As with sit-ups but with a much smaller movement. Instead of the upper
body coming up to meet the knees simply lift the shoulder blades off
the floor in a partial sit up movement.

Squats: Especially good for the leg muscles: quadriceps, hamstrings,
calves and gluteals. Stand with your legs shoulder width apart with
your arms stretched out in front of you, then as the name suggests
squat as low as you can comfortably squat and then return to the
standing position in a controlled manner, and repeat.

*Calf raises:*

For calf raises stand on a step or a curb with balls of your feet
supporting your body weight and your heels hanging unsupported. Using
the balls of your feet raise your body and then lower it in a
controlled fashion. This exercise works, strengthen and builds the
calf muscles.

*Pull ups:*

This exercise is a little more difficult to perform at home as they
require a bar or bars. With pull ups the bar needs to be high enough
from the ground that when you can hang from it your legs are clear of
the ground. Pull ups work the lateral muscles as well as the biceps.
Hanging from the bar with your arms shoulder width apart, and keeping
your back as straight as possible pull yourself up to chin level and
then lower yourself again and repeat. Always perform this exercise in
a controlled manner in order to work the muscle continuously.

And Finally;

*Dips:*

Again; difficult to do well at home as the use of parallel bars
dictate that this is really a gym activity, but an adaptation of this
exercise could be done using a couple of kitchen chairs! Jump up into
position between the parallel bars. Cross your feet that are now
suspended beneath you. Now lower yourself until your elbows are in
line with your shoulders and return by pushing yourself back up until
you are fully extended, there is no need to lock your elbows. Dips
primarily work the chest, triceps, and deltoid muscles.

*Conclusion:* The benefits to weight loss of aerobic exercises and
anaerobic exercises are massively important and it is really very easy
to create simple work out routines at home that comprise of both types
of exercises to lose weight quickly. These exercises have the greatest
impact upon weight loss when used in conjunction with a good weight
loss program.

_By: *Daniel Major*_

*About the Author:*

Learn more about how to lose weight yet still eat well, no more going
hungry trying to achieve Quick Weight Loss [1]. Visit
HowMuchShouldIWeighnow.com [2] to see and compare other current and
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Links:
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