Tips you could use right now:
hydrated. Active individuals actually require more water
and should aim to consume roughly 1 gallon per day to avoid
becoming dehydrated. And if you’re one of those people who
hates drinking water, consider this: Dehydrated individuals
burn less fat than their well-watered counterparts.
a tea party.
Green tea, in beverage or capsule form, is a reliable
fat-burning aid and is generally safe for most people.
Did you know that drinking coffee before cardio will cause you to burn
more fat? Subjects who consumed 300 mg of caffeine two
hours before exercising on a stationary bike for 30
minutes were not only able to work out at a higher
intensity (more total calories burned) but they also
used a much greater percentage of body fat for fuel.
Be a fitness nerd.
Watch and read everything you can get your hands on to learn
more about the body, exercise and nutrition. The more you
know, the better off you’ll be in the gym.
Be an Iron Man or Woman. There’s no overstating the
importance of resistance training. Adding muscle to your frame
through lifting weights causes your body to speed up its
metabolism. For every pound of lean muscle you forge, count on
losing an extra 35–50 calories per day, or up to 1,500
calories a month or 18,000 calories per year while resting.
That’s approximately 5 pounds of body fat you can eliminate
Limit rest periods.
Don’t spend your time between sets chatting on the
treadmill. To add a calorie-burning element to your
limit rest periods to 30–45 seconds.
Resting 30 seconds between sets has been shown to
increase caloric burn by 50%, compared to a three-minute
rest period. You may not be as strong heading into your
next set, but the added calorie burn may be worth it.
Speed up the pace.
To help amp up your calorie burn between sets — and to
accomplish more in less time — incorporate supersets or drop
sets on weight-training days or perform your exercises
circuit-style. You can also speed up your workout by doing
your ab moves between other exercises, rather than waiting
until the end of your routine.
Don’t get stuck in a rut with the
same weights and exercises. Expect that after 4–8 weeks,
your body will have adjusted and will be starving for
something new. Aim to make incremental increases to your
weight loads, try new exercises, shorten rest periods,
incorporate advanced techniques like supersets, change from
barbells to dumbbells…anything to keep your body guessing
and improving. (That is why we keep the class motivate by
changing the routine every day!)
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weights force your body to recruit more total muscle
because they call on stabilizer muscles to balance the
weight, a superior advantage to the predetermined range
of motion that machines have to offer.
If your goal is to lean out, follow your weight training
Since lifting depletes
glycogen stores, your body is more likely to use fat as
its first fuel source during cardio. Also, the
combination of the two results in a higher caloric burn
for the after-burn.
Resistance training also burns more calories after exercise.
One study found that after a 30-minute full-body workout in
which subjects trained with their 10RM weights, resting
metabolic rate was elevated by 20% for two days following the
exercise session. In a 180-pound man, that percentage equates
to an average 400 extra calories burned per day.
with the progressive-overload principle helps rev your
metabolism. Pushing your muscles beyond what they’re
currently trained to overcome forces them to adapt and
regenerate themselves so they’re ready the next time
such a stimulus is encountered.
“Ronnie.” Train like a bodybuilder.
Doing 3–5 sets of 8–12 reps with
relatively short rest periods has been shown to improve your
anabolic environment and metabolism.
Train abs for endurance.
If your goal is to have a slimmer waistline, don’t train
your abs with heavy loads. Use a weight that allows you
to get at least 15 reps per set, allowing minimal rest
between sets (less than 60 seconds). Or use only your
own bodyweight as resistance while maximally contracting
your abs on each repetition.
Cardio, cardio, cardio.
you with the simple philosophy behind fat loss: Burn
more calories than you take in. If your goal is fat
loss, incorporate 4–6, 30–60-minute sessions per week
into your training schedule.
What’s the best exercise and intensity to
burn maximal fat? Researchers found that jogging on the
treadmill at about 70% of your maximal heart rate, or MHR (subtract
your age from 220 and multiply by 0.7 for your heart
rate in beats per minute), was optimal, burning about 40
grams of fat per hour of exercise. Going above or below
this intensity burned significantly less fat, as did
pedaling on a stationary cycle, regardless of
Following aerobic exercise, your resting metabolic rate
remains elevated for anywhere from 60 minutes to about
12 hours, depending on the intensity and duration of the
Taper off. Instead of starting slow and building up speed, do your high-intensity
cardio early in your workout and taper off to a slow
finish to burn significantly more fat. After a
2–3-minute warm-up, immediately kick it into high gear
(80%–85% max heart rate) for 15–20 minutes before
slowing down (60%–65% max heart rate) for the last 10–20
Vary your cardio.
Whether you’re lifting weights or
doing cardio, the trick is to keep your body from adapting to
what you’re doing. Regularly changing your cardio mode is
the best way to keep your body responding to your
Interval for success.
Unless you’re a highly conditioned athlete, you can’t maintain
a very intense pace for very long, so the best way to
improve your aerobic fitness and burn fat is with
intervals. That is, you alternate very intense periods
of work with lower-intensity sessions in which you
Are you a
Maybe you should be.
Fidget to fight fat. Several studies have shown
that toe-tappers, while completely annoying at the
office, will burn more calories over the course of the
day than the stationary man.
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