11 minute workout to lose weight fast, Burn fat and tone your Body |Exercises to lose weight at home
The 11 Minute Workout is the best workout to lose weight fast.
This high-intensity 11 minute are sufficient for: – Burning fat more quickly – Maximizing caloric consumption – Training the muscles of the whole body, – Improving health by reducing the risk of cardio vascular diseases such as heart attack and stroke.
okay you're going to like pop on your back squeeze the back into the ground and we're going to do really slow bicycles okay really slow we're just going to slightly lift your chest up the ground okay so 45 seconds on the clock three two one let's go so just squeezing if you want to if your neck hurts then you can just rest your head into your arm okay we're not twisting the body here were keeping it nice and smooth keeping ourselves nice and square so the good job guys just the lever moves this is number one you really want to work to get that six-pack you're going to have to go all the way through this workout no rest if you need to modify anything i'm going to give you a few different options so if you need to have a break here you can just relax your head down but for those of you we're going to keep pushing it that's it Joe bring those shoulders a little bit higher off the ground bring those legs a little bit lower to the ground okay five four three two one okay to your visa and we're just going to hold him for 25 seconds let's go so chest down when you have your head slightly up we use those apps in we're just type work those shoulders down I'm not I can feel like your legs are tingling to mighty shaking this is good though guys we really want to grab those ab muscles now if you can try and take a little bit further but you can't even extend those legs up just coming up to here is absolutely fine if you just want to keep trying five seconds here then coming back up again squeeze those ABS in are you trembling come on guys we're going to do this work into walls that six-pack breathe in and out come on just for a few more seconds to what okay come down here you have your knees bent arms are going to be over your head we're going to lose the momentum of your arms to come up twist one and then slowly back down stay with me on this place 45 seconds three two one let's go so I'm up come down over your head up twist and with your job guys now just listen to me twist twist and back down nice and slowly you job everyone come on keep the goat is just for you my friends and down you go you can bring those arms up twist a little bit turn around before and back down how are you feeling guys just remember I also going to look so awesome stick with this program make sure you're eating healthy and you're going to get incredible results we're with you the whole time let's do one more put all the way up twist and twist okay take out onto your front we're going to go come into a plank position so your elbows will it be directly underneath your shoulders we're going to come up onto your toes now the modified one is you're going to come onto your knees ok the next step you're going to come up here and then the third step we're going to rock forwards and backwards for 45 seconds let's go if you want to come up here stop I always think start with the hardest one first and then if you fall down no problem as long as you've given it a go and then you just be able to work yourself up to coming and hold it into a plank and then holding it Oh for a minute running it for two minutes and then being able to rock backwards in Port and this is just really going to help isolate those apps and really start to that that's it make sure that that tummy button is pull in towards the spine you going keep those legs nice and tight glutes pulled in and smile come on guys give me a smile don't ever take yourself too seriously when you're exercising three two one okay switching back over make sure you have got a nice map to actually lie on because we won't protect our spine so you're going to come down to the ground arms either out to the side or by here and you're just going to come up and you're going to be a heels flat to the ceiling or to the skies are you going to push up so really working those lower abs 45 seconds are you ready three two one let's go you really are just using the lower plant you're at your legs shouldn't move too much and really try and keep your feet flat good job that's it really try and push your shoulders into the ground keep your head nice and relaxed it's really sometimes if we have to kind of try and bring my head up really important just to let it relax to try and push that Vulcan a little bit higher off the ground oh we're so nearly there guys you almost halfway through its squeeze breathing in and out good job everyone 50 three two one ok we're going to hold our legs here we're going to bring it down as low as you can and then in extend back up again now if you can't get your legs any further than here until your back comes up that's kind oak roblem you go to hear you pull your legs in and you start again it's soon as this happens ok you know you've gone to buck so 45 seconds let's go you might want to put your arms out here for more support so come down as low as you can bring on these in and extend oh really starting to fill those ABS turn if you can feel it burning make sure your hashtag I feel the burn Rebecca and you guys are awesome you guys suck really a workout pictures so if you have any pictures please post them on our Facebook and Instagram page you can find out Rebecca Louise fitness I love seeing and they're so brilliant fantastic work guys come on it's Cupid going you want that six-pack you've got to work for it we're gonna do with you the whole way let's keep going for another 5 4 3 2 1 go I give me one more bring it down and squeeze ok we're going to come back to our decent we're gonna extend one leg out at a time so coming up here got one leg we're just going to swap it's okay nice and simple 45 seconds we are getting through our 11 boom so let's keep it going extending one hour and in the modified version is you're going to touch one foot on the ground and then you're going to change over so if you need to start with our modified version no problem just keep pushing legs out a little bit further keep them nice and straight drop your shoulders down and breathe are you really that are you keeping hydrated so so important don't try to lift those legs up if you can't drop those shoulders a little bit further back really feel the worm in your abs I can feel my six-pack going on you're gonna feel it two days give me 50 three two one okay come all the way back to lined up and now you have to burn it but I want to keep you going clear you get the lights are going to be up in the air we're gonna do 45 seconds going round to the right okay so clockwise so you need to have your hands here or out to the side try and keep your legs nice and straight if you want more of a challenge but that's no problem if you need your legs straight up in the air now this is a just a tiny little motion to just try and keep making little circles with your feet you guys are doing so incredible don't give up now this is not the time to give up you've got to keep pushing yourself until you get to the end of the workout even if you just do in five seconds of this at a time and then you need to have a break no problem whoo you're being your legs trembling you could be a burden you got this guy so keep going and guess what we are going to go to the left in three two wow that's it take a little circles round to the left the modified version you can bend your knees slightly that's going to help you little bit more but if you can the harder you want to make it the straight to your legs need to be okay gotcha just put your hand on your stomach and you really start to feel those muscles working how motivating is that we can really start to feel and look at those ABS you guys are so incredible let's just keep it going we've got to push it all the way through this workout oh I'm loving it it feels so good you've exercised you give so much adrenaline it's so worth it that's it let's keep it going just a few more exercises to go by four three two one ok last two exercise is yes 45 seconds each and then we are complete it so hands behind here I just wanted to bring your shoulders off the ground and all the way back down so it's kind of like a basic crunch by just really wanting to pull a little bit higher up 45 seconds let's go anybody like this and whatever exercise left you are so nearly there do not give up just try bring the shoulders a little bit higher off the ground each time making sure that you're using your ab muscles and not your head so don't rub your head too hard ok so you don't need to you can just put your hand by or by your head if your neck is hurting you can put some of the weight of your head in your hands that's really isolate those muscles squeeze in push your back into the ground and lift up those shoulders guys I'm so proud of you keep it going three two one last exercise we're going to go across and touch the opposite elbow to the opposite leg now this is our last 45 seconds so this has to be the best 45 seconds of the whole workout you promised me ok grilling so let's go 3 2 1 that's it just really try and touch that elbow do you need if you can't just get it as near as you can this is going to be our modified version even if you are doing a modified version he's going to stick with it eventually you're going to be able to do the full version and it's gonna feel so good we've got that can you feel the burn yes I love it good job guys come on just a couple of seconds left never finish until I've said the last five four three two one breathe in five four three two one and release those arms and come to standing message.
Hey guys this is Silvia and today I am backwith another meal prep video! It's under $11 and then with snacks it's under $16! So asyou can see it's super super simple so I am not going to show you how I made the foodbecause it is ridiculously easy! You literally boil beans, boil some rice shred some carrots,but I am just going to explain everything that I do.
So over here we have 250 gramsof dried pinto beans that I just cooked by myself and I am going to have them with mylunch.
Then over here I have 250 grams of dried cooked brown rice.
Here we have 100 grams of spinach and a whole bag was 2 CHF.
So I will have the rest ofthe bag throughout the week so it doesn't wilt and go bad since spinach tends to wiltquickly and in order to avoid that it's best to do it in small batches.
Then of coursewe have our shredded carrots since I love carrots.
I shred 1.
5kg of carrots and thenI love steaming them.
Over here I have 1 head of cauliflower that was only.
99 CHF thatwas on sale so I took advantage.
Then I have 1 head of celery root which is so good! 100grams of dried split peas cooked since that's all I had left.
Of course, I love blood orangessince they are in season right now and that's 5.
60 CHF for all 4kg so that is going to lastme through the week and 1.
7kg of bananas which was 1.
39 CHF and last but not least I have1 head of cauliflower that I will roast later in the week.
I only meal prepped about 7 mealsso if you will be eating more just go ahead and cook some brown rice and beans and somemore spinach in the fridge.
All of this with snacks is 16 CHF so you can literally havethis throughout the week and it's very inexpensive to eat healthy and vegan it's so so cheap!And another tip is to eat very very simple meals just because it's so much better fordigestion if you keep things simple instead of doing really weird extravagant meals thattake you forever to make and leave you bloated and tired so just keep thing simple.
Havemaybe some broccoli with brown rice in one meal and then later have some beans and carrots.
This will have a flatter stomach! I hope you enjoyed my meal prep so please give it a thumbsup and like, share this video with your vegan friends!.
Healthy dinner recipe for weight loss! l'bri lucy tall beauty.
first step to making thisdelicious dinner is to grab your beings of choice I like black beans but you canuse any means that you like organic is definitely preferred and you want toremove the labels because if you don't know the labels before you open the cansometimes that's a paper can get cut off and get mixed in with your beans whichisn't terrible but it's not ideal so I always remove the label's first and Ialso take my sponge and wipe off the tops to get them clean because who knowswhere the cans of the warehouses and transit and so I always like to do thatas well that's what I'm gonna do you remove the labels and opened the cansand I'm going to put the beans into my colander and rinse them really well thatwill help prevent from getting gas which is always a great thing ok so I do that and then I'll come backto you ok so I've got my rinsed and drained being now in my non-stickskillet user any other any school you like but on stickers great i love it andthen you want to add seasonings and spices to your beings and this iscompletely up to you out to show you what I use but feel free to adjust yourtaste and add your favorite Mexican type seasonings chiles and horrifying so Ihave to add a little bit of salt because we've raised our enemies are there mighthave been on the beans not get over salted and I just told themso now we have to pay pensions shoulder so we won't have that like all right andthen I like Chad its ground cumin good flavor and I love these Dave's gourmet packs itcomes with a lot of different types of Chile's dried chilies and they go frommore mild to hoddur so you can mix and match to your own taste and I reallyenjoy these and this will last a long time before you have to replace it so Ijust kind of had a mixture of what might be good I like Tripoli so I put a coupleof and ancho chile peppers ground it's coming off of everything open up wedon't want to open the floodgates and I don't know why I like spicy foods but Idon't like things particularly super hot so you know I'm probably a minority withthat but that's your flavorings whatever again and whatever other spices you'dlike to add and then I did because I T size mediumby pace you can add whatever songs or county sauce chili sauce this is just what I enjoy so that's whenI open so just put the rest of that and as I mentioned in an earlier rarely measure anything as is evidentand come to see the bets truly unless I'm baking something a dessert thatreally require accurate measuring baking breads or apastry then I really like to just rely on eyeballing it worked pretty well forme it just means less dishes and utensils for cleanup so that's always aplus I don't like doing dishes alright so now we're going to comment on ourheat and just put that on medium-high just to get it started in going can willgo ahead and and will probably want to add some water because the county doesnot have that much liquid in it so I had a little bit of water and also what Ilike to do to make it easier for stuffing or tacos or you can maketostadas however you going to use this feature is once they warm up a littlebit I will use the back of my spoon and mash mash them about half half tothree-quarters of them to their mashed so that way they're not rolling off ofyour taco tostada nachos he just makes him a little bitmore user-friendly t so I'm gonna add a little water as I say and then what thenwill get started on our shelves and we'll go to that step all right all right now to the next step while our being mixture is warming upand getting all those flavors nice and melded together we'll go ahead and getour taco shells going and this kind of particularly like because they areflat-bottomed and they just work so much more nicely then the other times theytraditional round bottom kind for being easy to stuff with your feeling so I usethese whenever possible and it tastes good and a true queries and only learnedabout how to keep your taco shells from closing up as you keep them a lot oftimes if you don't catch them at the exact moment to pull them out of theoven they will close out hard to build a matter of their stand and stuff or ornot so I trick I learned recently that works really well as you take yourtracker shells and you to get their closed up I'm sorry this coming out ofthe camera things at one time and so you wanna keepthese overlapped a little bit like so then you take a want is about the withyour show and you just parked there in that show on the air and what that doesis the key to that end show from closing probably want to keep the arms fromclosing and then these subsequent Charles can't close because they theshells I hope that makes it so that works really really well and so Irecommend that netted so I'm gonna go ahead and hop these in the oven for therecommended amount of time and going to go ahead and chopped my letters and getout my Greek yogurt which I use in place of sour cream I love it zero fat lowcalories and I used to be a sour cream snob and thought that I would never beable to stand anything other than sour cream but great Greek yogurt has workedbeautifully a lot and also got some jalapenos are hoping those toppingsradio shows in the oven and then i'll check back with you for simply alrightyso now our shells are big and warm and as you can see they still have theirlovely original shape so it works beautifully and now they're ready to bestuffed with our being mixture and this is similar to refried beans in that we've matched someof these read-write rate beings are completely washed but I like the textureof just somewhat match with some of the whole beans and there as well so this islooking really good and yummy flavors of melded together so go ahead and put thebeans and our shelves and they've also got my toppings I've got my chopped upin yo peppers and my chopped up lettuce and my three Greek yogurt which you cansee is super thick it's a consistency showering and just a little bit sour notlike regular you over and that to me it takes more sour so it definitely givesus as faction with 0% that so I will assemble these and come back to you withit finished presentation so here is our finished assembled taco dish and itlooks absolutely delicious is one of my favorite staple dinners that I run toyou because it's so fast and easy and go ahead make up a bunch of the beings canjust reheat those for subsequent meals and it makes it even faster but thisdish has absolutely no added fat the only fat in it is whatever might be inyour taco shells but you'll never miss your taste buds will never feel deniedits totally satisfying ng yummy and local so I hope they'll trythis at home and if your comment below how you like your foods do you likesuper spicy hot or do you prefer more my whole foods I'd love to know alright thanks so much for watching Ihope you enjoy this recipe and they all tried home.
Hi! In this video, I'm gonna share with yousome healthy breakfast ideas for weight loss.
It's important to eat simple in the morning.
Because your body's in elimination cycle, when you eat simple, it's able to use theenergy to work on eliminating, getting rid of toxins, moving things out.
So if you eata highly complex breakfast, you're using the energy on digesting the food instead of allowing your body to go through the cycle that it needs to.
Some people wake up really hungry and some people wake up not hungry at all.
So is it okay to not eat breakfast? My opinion is yes.
It's just fine.
It allows your body to continue the cycle that it's working on, but you need to make sure you're drinking plenty of fluids.
So, fresh juice or even just water, or herbal tea.
It, it's really detrimental to your body if you just go without.
And if you're doingthat everyday – you're not drinking and you're not eating, that can hurt your body.
And itcan mess up your metabolism.
So just make sure you're drinking plenty of fluids.
Yourbody's made up of 80% fluid.
You need to make sure you're getting that in and when you do eat, be sure that you eat something very nutritious so then you're giving yourself what it needs when you do eat.
Something that people that are trying to lose weight worry about is 'What can I eat?'.
So having a wide variety of things to eat inthe morning to start your day is really helpful and really important.
I wanna give you a few tips first before I give you some healthy breakfast ideas.
The first one is start your day, your morning, with a whole glass of water.
So this is helpful because it helps flush the bowels which is really important to being able to lose the weight or release the weight that you're wanting to let go of.
And then also it starts you off feeling full already.
So you've got some good water in your system.
The second tip is to make sure what you choose tastes good.
So I'll give you a lot of different options and try out some things and decide what you do like because if what you're eating doesn't taste good to you, just that emotion can stop you from releasing the weight.
So you wanna make sure what you're choosing tastes good to make you feel happy.
The third tip that I wanna give you is make sure that it's easy to digest.
So you're eating life food; your body is able to easily breakdown and utilize the way that it needs to.
Eating food that is full of nutrition keepsyou full for longer.
The foods that I choose to eat in the morning or drink is green smoothie.
This is probably my staple food because Iuse it in the morning but I make enough so that I can use it later in the day for a snack or for lunch.
But green smoothies are so full of nutrition that it leaves you feeling full.
If you experiment and you're good at making them and it tastes good, and it's easy todigest.
So another tip that I wanna give you is, issomething that you can use in the morning as part of your breakfast is warm water with a little apple cider vinegar there and a little honey.
And that is so full of nutrition thatit helps you, it curbs the appetite because it shuts off those sensors of calling outfor nutrition.
And so that can help you break down congestion in your body, release toxins, helps you release weight, but it also keeps you feeling full.
Something that is really good to know is that you can eat as much as you want as long as you're eating the right food.
So, I like toeat just fruit in the morning.
It's easiest on my body and it's, it's sweet and that'ssomething that we crave in the morning.
So, green smoothies, fresh juice, as muchfresh food as you want, so maybe you have your green smoothie and two hours later, you're hungry, then you can have a banana or have a bowl of grapes or have some strawberries.
And knowing that you can eat as much as you want relaxes your emotions and it, you don't feel deprived.
The only thing that I recommend is after you are allowing yourself to eat as much as you want in the morning, just allow one hour before lunch.
It's important for our digestive system to have a break.
Even if you're eating good food, it's making your digestive system work – be overworked sometimes.
so just allow an hour to lapse and drink some water and then you're ready for lunch.
Two of my favorites is a smoothie bowl and oatmeal.
So, you learned how to make oatmeal easily where the nutrition is still in there.
Something to know about that is make sure you're not adding fruit in there if you havea hard time digesting that.
But as long as you cook the oatmeal properly, or prepareit properly, then you can have that in the morning.
And if you're going to have fruit,then have your fruit first, wait 20 minutes and you can have your oatmeal.
But having those together, it's hard for your body to break that down.
The smoothie bowl – you can make your favorite green smoothie and add whatever fruit that you love.
I also like to decorate the topand you can find this on, if you Google it and look for smoothie bowls and see all the beautiful designs that you can put on top.
It makes it fun to eat, it tastes good, andwith almonds and sunflower seeds and chia seeds, it's just nutrient-packed.
And it'salso fun for your eyes to look at, so it's satisfying for your eyes and for your appetite and your taste buds! So the traditional breakfast like cereal,pancake, sausage, bacon, eggs – those things are hard for your body to break down.
They, you have to cook them.
So most of them, the nutrition is gone.
And if you're using whitebread for toast or cereals that have sugar in them, well the white bread is just likesugar.
It reacts the same in your body and the sugar cereal we know is not good for us.
So that's something that you can slowly come off of if it's hard to let go.
I used to LOVEcereal! I ate cereal for breakfast and for snacks.
But it always left me feeling hungry five minutes later and that's because there's not a lot of nutrition there.
Even the cereals that says on the box that it's fortified with nutrition, there's no way that we can putnutrition back in and replace what nature has.
So we wanna get the nutrition straight from the earth.
So as you switch over to some of my suggestions that I gave you, not only will you start to get the results that you want, but you'll find that you are full for longerand you feel so much better.
In the beginning though as you switch, you can feel hungry and maybe even irritable because you're used to having those foods, and sometimes just the emotion of needing it makes us feel like that's what we need, that's what ourbody needs.
But if you give it enough time and you give this a chance, you'll prove toyourself that this is much better for your body and your mind, and you will get the results that you're looking for faster.
If you're looking for a healthy option forprotein instead of bacon or sausage, just know that your green smoothies – it is brimful of protein.
Your body takes amino acids and puts them together, builds a protein thatfast! And it's easy for your body to use.
So you get protein and the elements of the amino acids and all of plant-based food.
So if you're worried about the protein, if youput plenty of greens in and you also get it in your raw nuts, you'll have the proteinthat you need.
I hope you'll give these healthy breakfastideas a try, and if you'll be patient, I promise it will come easy and you will end up loving your breakfast and getting the results that you're looking for.