1/ You don't need to turn your life upside down to burn mega calories
So you think you know how to get a great body . But we're not looking to look good, we're looking to look great.
Rule #1: Be an early riser to exercise.
Getting up early will triple your chances of exercising today. A study of 500 people found that 75% of those who worked out in the morning did so regularly, compared to only half of those who worked out in the afternoon and a quarter of those who worked out after work.
“Early in the day, you have the fewest excuses not to exercise,” says Kim. Not waking up early enough, of course, is the main one. “Limit the use of the snooze button to just five minutes so you don’t fall back into a deep sleep,” advises Fitness Coach Kim.
Bonus! You'll go to work focused: A recent study found that 20 minutes of moderate aerobic exercise improved concentration, reading comprehension, and cognitive function.
Rule #2: Press the metal before the pedal.
Instead of going from zero to 60 to sweat out calories, consider this: Doing a quick sculpting routine before cardio could increase the amount of fat you melt.
Participants in a University of Tokyo study who cycled within 20 minutes of lifting weights used more fat stores than those who rested longer or did no weight training at all.
The "firm then burn" sequence is also good for your heart: Arteries stiffen during resistance training, which increases blood pressure, but a cardio session like a 20-minute run counteracts those effects and speeds up your arteries' return to normal, Rina says.
Plus, strength training "requires coordination and good technique, so you get more benefit if you go in refreshed," says Katy.
“Cardio, on the other hand, is a rhythmic, low-tech activity that is the easier of the two to do when fatigued,” Katy adds.
Rule #3: Push your pace, boost your metabolism.
Finished toning and ready to sweat? Push the pace a little to get a better afterburn. "High-intensity exercise increases the release of growth hormones, which mobilize fat for use as fuel.
Plus, your metabolism stays elevated 10 to 15 percent above its baseline, allowing you to burn more fat for several hours after your workout," says Anaîs. In other words, if you burned 300 calories during your session, you'll get about a 45-calorie bonus even after you towel off.
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To get the most impact, stick to a speed that you consider challenging: In a 16-week study of obese women, those who exercised at what they considered high intensity (mostly brisk walking or jogging).
Three days a week and at a low intensity for two days lost an inch and a half more from the waist than the group that trained at a low intensity.
Or try alternating between sprinting (race walking, fast pedaling, swimming at top speed) for one minute and slowing down enough to recover for the next minute.
Rule #4: Give up your seat to reduce your bottom line.
Even people who exercise regularly could benefit from extra toning of their glutes, the largest muscle group in the body, which dozes all day at your desk job.
“When you walk or run, it’s the hamstrings, hip flexors and calf muscles that work the most,” explains Véronique M. FITNESS Sports Coach.
“Unless you’re going up a hill, your glutes don’t play a major role.” The good news? If you haven’t been doing butt-toning squats during your workout, you can easily do them when your deskmate isn’t looking.
Stand up from your chair with your feet shoulder-width apart. Lower your butt toward the seat as if you were going to sit down, touch the floor, then push back up, squeezing your glutes as you stand up. Do three sets of 10 to 15 repetitions two or even three times throughout the day.
Rule #5: Take a brisk walk to avoid the midday slump.
Call it the 20-20 rule: Research has shown that just 20 minutes of low-intensity aerobic activity, like walking, can give you a 20 percent energy boost.
"It's paradoxical: Many people assume that exercise makes them tired. But the opposite is actually true," Kim says. "We're not sure of the biological mechanism," he says, "but indirect evidence suggests that brain chemicals like dopamine and serotonin are altered and cause this energy boost."
Plus, that quick recharge just burned about 75 calories. That's way better than adding 250 calories of Skittles to fuel up.
Rule #6: Do the two-step.
When you do opt for the stairs, go two at a time—as long as you're not wearing heels. The quick bursts of power activate the fast-twitch muscle fibers in your legs, which burn more calories than the slow-twitch fibers.
Additionally, you will be using a part of your muscles that is not usually used enough.
“Fast-twitch muscle cells are designed so you can jump far, kick hard, punch quickly – movements that are increasingly less used in modern society,” Sabrina explains.
"But unfortunately, it's a use-them-or-lose-them situation, so it's good to activate them regularly."
Rule #7: Do as Genwine does.
Constant stretching significantly reduces muscle soreness. Skipped your stretches after exercise?
Start by warming up with 5 minutes of brisk walking with your knees.
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Toe stretch (targets the hamstrings, which stay shortened all day when you sit)
- Sit on the floor with your left leg extended in front of you, knee slightly bent, right leg bent to the side and resting on the floor.
- Reach towards your toes without bouncing and hold this position for 30 seconds; relax.
- Do 3 stretches, then
- Change legs and
- Repeat.
Hip muscle stretch (targets the hips, which are also tight in desk jockeys):
- Lie on the floor, face up, left leg bent, left foot flat, and bend your right knee out to the side so that your right ankle is crossed and resting on the lower left thigh.
- Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glute, and outer thigh.
- Hold this position for 30 seconds
- Switch legs and repeat.
- Do 3 stretches per side.
Lateral stretch (targets upper back and waist):
- Stand with your feet shoulder-width apart.
- Raise your arms above your head and interlace your fingers, palms facing up.
- Keeping the middle centered, tilt the size to the right
- Hold this position for 30 seconds.
- Come back to center and extend your arms up
- Hold this position for 30 seconds.
- Change sides; repeat.
- Do 3 stretches on each side.
Rule #8: Get out your sneakers.
A recent FITNESS survey found that sneakers, followed closely by sports bras, are the most commonly forgotten piece of gear that derails women's workout plans.
Eliminate that obstacle by placing them in front of the door you walk out of in the morning, Rina suggests. "Seeing them will remind you that you're planning on exercising," Rina says. When it comes to motivation to get moving, kicks are worth a thousand words.
If you liked this article and got 8 ways to burn fat fast. Leave me in the comments, if you already knew about these concepts and what is your experience on the subject.
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