By Grace Kachi on May 10, 2020

Weight loss has always been a relevant fitness concept. The daily lifestyles of some people inculcate sedentary activities that ultimately lead to the accumulation of fat in the body. Keeping in touch with the world’s events, most countries have subjected their citizens to remain in their homes till further notice pending when an alternative course of action can be taken or when the cure is discovered and tested to be the solution to this raging pandemic.

The consistent daily routines that come with staying indoors for several weeks are less strenuous and more sedentary. And inevitably, the body experiencing less physical exertions or a total lack of any fitness routine at all, begins to gain weight; you could get over it with a seven minute routine.

The most noticeable areas of weight gain are the waistline, the stomach, the arms and thighs. People who once looked trim begin to look chubby and those who were already chubby begin their journey to the destination of obesity.

Aerobics such as swimming, cycling and jogging won’t be included as weight loss routines because they take much more time than seven minutes and are outdoor routines. The exercises included will be much shorter routines.

This article is for you, who struggle with weight gain and desires to burn fat. There are various ways to handle this;

1. Fat burner workout routines
2. Fat burner diets that can help you gain the required calories for energy, but still keep you trim or lose weight (whichever is your case).
3. Fat burners/ supplements (Synthetic and Organic)

For those who are trim, you are not excluded. Fitness routines are for everybody.

Home Workout Routines

1) Stretching/ Yoga Exercises

A) Shoulder/Arm Stretches :-

• Rotate your shoulders slowly in wide circles in a backward then forward motion like you are swimming.

(15 seconds for the backward arm/shoulder stretch and 15 seconds for the forward arm/shoulder stretch.)

B) Upper Back/ Shoulder/ Chest Stretch

• Grab a pole or palm a wall with one arm, lean on it a bit, twist your other arm in the opposite direction till you feel a stretch in your chest and shoulder connection.
• Use your arm to grab your other arm, pulling it across your body till the rear of your shoulder and upper back stretches
• then rotate your hands with your thumbs down.

C) Torso Twists

• Twist your torso right then left while keeping your hips facing forward.

D) Shoulder Rotations

• Move just your shoulders to loosen up the rotator cuff in your shoulder

E) Abdominal Stretches

• Lie flat on your stomach
• push yourself up to your elbows
• lift your head and a shoulder
• stare up for 15 seconds
• repeat with the other shoulder.

F) Lower Back Stretch

• Lie on your right side
• place your right leg in front
• twist your torso till your shoulder touches the floor
• hold for 15 seconds then repeat with your left side.

G) Hip/ Outer Thigh Stretch

• Sit on the floor with your right leg crossed over your left leg
• Use both hands to grab your right leg and pull it (thigh/shin) to your chest, then twist. Hold for 15 seconds
• Repeat process with your left leg.

H) Down Dog Pose

• Stretch your legs and lower back with your palms in front on the floor
• Keep your heels on the floor. Hold for 30 seconds.

I) Hamstring Stretch

• Either you are standing or sitting, bend forward at the waist and touch your toes
• keep your back straight while bending your knees slightly.

J) Thigh Stretch

• You can perform this routine while standing, leaning on something or lying on your hip.
• Grab your leg at the ankle and pull it to your butt while pushing your hip forward.
• keep your knees together and constrict your butt.
• Hold for 15 seconds then switch legs and repeat the process.

2) Push Ups

A) Regular Push Ups

• Lie on the floor with your palms flat, placed next to your chest and at shoulder width.
• Push yourself up while straightening your arms and keeping your back stiff.
• you can decide the number of times to go from a minimum of ten and the number of sets.

B) Bench Dips

• sit on a bench at the edge
• place your feet three feet in front of you
• grab the very edge of the bench with your arms
• dip your butt about four or five inches below the bench while bending your elbows for support
• choose your number of sets and numbers per set.

C) Squats

• While standing, osition your feet to be shoulder-width apart
• drop your butt as if in a sitting motion
• focus on squeezing your butt while in an upward motion
• ensure you keep your shin vertical almost all the time
• extend your butt backward and ensure it isn’t over your feet.
• also ensure your knees are bent.
• you can go as low as possible providing you feel little pain.
• repeat this process in sets, designating a specific number for each set.

D) Stationary Lunge

• take a long stride as if walking then bend your knees so that your front thigh is parralel to the ground.
• lift your knees upward till your legs are vertical again but remain in the same position.
• continue the process.

I can go and on but this is a quick guide and therefore, I can only give just some of the workout routines.

Moving on to the next phase of this weight loss or fat burn process which is dieting. Dieting has played a very crucial role in helping people with fat burn or the maintenance of a fit, trim figure. To keep in sync with the weight loss regimen, I recommend the following meals to take before and after your workout routines.

You wouldn’t want to go back to eating unhealthy foods after trying to trim the excess fat already in your system.

Dieting plan/schedule includes;

Morning Meal (Serving = fist size)

-Eat 2-3 servings of any minimal fat

• 1 qt water Proteins – boiled egg whites, yogurt, milk, lean meats, protein shake, vege beef stew -some fruits like grapes, bananas, blueberries cereal with milk

Mid-Morning Meal

Eat 1 serving -Slimfast meal bar, boiled egg, Go-Gurt, Tuna

-Fruit salad, apple, orange, banana etc.

Lunch -1 qt water -Chicken, tuna, fish, lean meat -Sandwich on wheat bread, no mayonnaise -Mix meat with salad  – Mixed salads with variety of vegetables -green leafy lettuce, broccoli, carrots, tomatoes, onion.

Mid Afternoon Meal

-1 qt water Optional -peanuts, almonds = high calories Optional -juice, fruit, vegetable – small salad.

Evening Meal

-1 qt water -Lean chicken, fish, meat, broiled NOT FRIED -Large Salad

• food drinks/smoothies of different fruit flavours.

Fat burners/ supplements (organic or synthetic)

The third phase is what I call the lazy phase. You could have the fat burner supplements or patches before or after this indoor workout regime. For some fat burner patches, you really don’t have to go on if you are too lazy to start a workout routine. Since home working is the big deal now, I guess you could wear the patches on while working on your table at home.

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