No Weights? No Problem! 16 No Equipment EMOM Workouts You Can Do at Home

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With so many of us still preferring to keep our workouts within the home right now, it can get a little bit boring. So, it's a great time to add some variety to your exercise mix. Perfectly complementing your Saturday yoga flow, and your Tuesday core workouts, EMOM routines are everything you didn't know you needed in your life. EMOM is a type of HIIT that targets fat, easily burning calories through its system of short bursts of maximum-effort, followed by short rest breaks. Standing for "every minute on the minute," EMOM means you have a minute to complete the assigned number of reps, using the remainder of the minute to rest. However, if you take the whole minute, you have to go to next exercise with no break (ah, there's always a catch . . . ). The good news is, these workouts are super-effective, and can be done at home with zero equipment. Swipe through to see our favorite EMOM at-home, no-equipment-needed workouts, and try one out for yourself.

via POPSUGA…

Weight loss diet plan: The one food you should eat more of to help burn belly fat fast




High-protein sources for vegans: Kidney beans and tofu


When trying to lose weight it can be tempting to drastically cut certain foods your diet plan. While removing unhealthy foods can speed up weight loss, eating more of the right foods can actually give the best results. Having a diet high in protein can speed up weight loss, an expert explained.


It can be tempting to eat less when trying to lose a few pounds but this does not necessarily work.

Tucking into foods high in protein could give the best results, Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching, said.

He told Express.co.uk: “Every meal should be built around a quality source of protein.

“It helps to repair, rebuild and maintain muscle tissue, which not only improves body composition - the way your body looks - but also increases metabolic rate.”

Weight loss: Eating foods high in protein can help weight loss
 Weight loss: High protein diet plan gym powder
Weight loss: Eating high protein foods can speed up the metabolism
Speeding up the metabolism makes the body burn more calories which leads to fat loss.

As well as burning fat more quickly, high protein foods reduce hunger so slimmers will probably eat less overall.

Elliot added: “It is also satiating, so helps keep you fuller for longer, and the better you can control hunger, the more sustainable your diet will be.”

High protein foods include meat, fish, dairy products, nuts, tofu and beans.

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Ultimately, the best diet is going to be one that is easy to stick to, the expert explained.

He added: “There is no ‘best diet’ or ‘perfect diet’ to follow.

“However, there is a ‘best diet’ for you, that is always going to be the one that best fits your lifestyle and one that is going to be the most sustainable.

“There is nothing overly complicated about dieting – the challenging part is adhering to it consistently and long enough to see results.”

 Weight loss: High protein foods meats fish
Weight loss: High protein foods include meats, fish, eggs and dairy products (Image: GETTY)
Following a healthy diet plan can be paired with regular exercise for a weight loss transformation.

Elliot said full body compound exercises and resistance training are the best for burning fat.

“Resistance training is the number one tool we use for weight loss and body composition change, alongside nutrition,” the expert suggested.

“Lifting weights helps to build muscle, lose fat and increase your metabolic rate.

Weight loss: The best diet plan is one that can be sustained, the expert revealed (Image: GETTY)
“The reason weight training is so efficient for fat loss is that there are so many variables we can change within the same one hour workout to keep challenging the body and progressing through progressive overload.

“Some of the variables we can change are: reps, sets, weight, tempo or total time under tension, range of motion, rest, angles, machines vs. free weights, etc.

"This constant manipulation to key variables is the advantage weight training has over traditional cardio, where you essentially need to run further, longer, faster or more frequently to keep progressing and losing weight."

He explained compound exercises can help burn more calories than simply doing cardio.

Source: http://bit.ly/37R3600

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