Showing posts with label burn fat. Show all posts
Showing posts with label burn fat. Show all posts
Saturday, January 11, 2014
Woman goes to the gym for 100 days and makes this timelapse video.
Lakeisha Shurn recorded a video diary every day for 100 days on her efforts to lose weight and boost her self-esteem. In this timelapse video, she explains why she decided to take on this challenge and shows off her inspirational progress.
http://giveit100.com/@LoveThyself
http://www.wimp.com/womangym/
Click Here!
Tuesday, December 17, 2013
The 5 Healthiest Winter Fruits and Vegetables
by Keri Gans, R.D.N.
It seems every year when winter approaches, many of my patients complain, "There just aren't as many fruits and veggies available." I, of course, beg to differ. Yes, the farmers markets and supermarkets aren't booming with an assortment of colorful berries (at least tasty and inexpensive ones), tomatoes, or corn, but they still have plenty of healthy options. These five are delicious and provide the greatest nutrition bang for your caloric buck. You just might miss them come summer.
1. Beets: The problem with beets is that many people avoid them because they think they are high in sugar. However, that really isn't so: One raw beet has 5.5 grams for 35 calories. Plus they are a good source of magnesium and calcium (both important for bone health), iron (which you need for energy and to prevent and hair loss), fiber (to help to fill you up), and folic acid (necessary for the production and maintenance of new cells in our bodies, and especially important for pregnant woman). Beets are especially important during the winter because they have a unique source of phytonutrients, called betalains, which provide antioxidant and anti-inflammatory support to help keep your immune system strong.
2. Brussels sprouts: A member of the cabbage family, Brussels sprouts have seen a recent rise in popularity, and that's a good thing. (I wonder what took everyone so long-I love them!) They are an excellent source of bone-strengthening vitamin K and may give you a glow thanks to the vitamin C, which supports collagen production and products against free radicals. A cup also provides 15 percent of your daily iron and 13 percent of your recommended fiber.
3. Cauliflower: Ever since we were told to load our plates with color, white foods have been getting a bad rap. Cauliflower doesn't deserve it. It is an excellent source of folic acid and vitamins C and K, and also contains lots of iron, fiber, potassium for efficient muscle function, and B vitamins, which play a role in everything from hair growth to red blood cell creation to carrying oxygen and nutrients to cells of our body.
4. Clementines: I know the winter season is upon us when I see the boxes of clementines, a cross between a mandarin and an orange, in the supermarket. So easy to peel, they make the easiest grab-and-go citrus fruit this time of year. Besides being a excellent source of vitamin C, they also contain calcium and potassium, and are a great low calorie fruit: a serving of two clementines is only 80 calories.
5. Pears: I think pears are an overlooked fruit, with so many more people grabbing apples at this time of year. One of the highest-fiber fruits, a medium pear offers about 6 grams, which can help with blood sugar control and promote weight loss. An excellent source of vitamins C and K, pears are also packed with B vitamins, calcium, magnesium, potassium, and manganese.
It seems every year when winter approaches, many of my patients complain, "There just aren't as many fruits and veggies available." I, of course, beg to differ. Yes, the farmers markets and supermarkets aren't booming with an assortment of colorful berries (at least tasty and inexpensive ones), tomatoes, or corn, but they still have plenty of healthy options. These five are delicious and provide the greatest nutrition bang for your caloric buck. You just might miss them come summer. 1. Beets: The problem with beets is that many people avoid them because they think they are high in sugar. However, that really isn't so: One raw beet has 5.5 grams for 35 calories. Plus they are a good source of magnesium and calcium (both important for bone health), iron (which you need for energy and to prevent and hair loss), fiber (to help to fill you up), and folic acid (necessary for the production and maintenance of new cells in our bodies, and especially important for pregnant woman). Beets are especially important during the winter because they have a unique source of phytonutrients, called betalains, which provide antioxidant and anti-inflammatory support to help keep your immune system strong.
2. Brussels sprouts: A member of the cabbage family, Brussels sprouts have seen a recent rise in popularity, and that's a good thing. (I wonder what took everyone so long-I love them!) They are an excellent source of bone-strengthening vitamin K and may give you a glow thanks to the vitamin C, which supports collagen production and products against free radicals. A cup also provides 15 percent of your daily iron and 13 percent of your recommended fiber.
3. Cauliflower: Ever since we were told to load our plates with color, white foods have been getting a bad rap. Cauliflower doesn't deserve it. It is an excellent source of folic acid and vitamins C and K, and also contains lots of iron, fiber, potassium for efficient muscle function, and B vitamins, which play a role in everything from hair growth to red blood cell creation to carrying oxygen and nutrients to cells of our body.
4. Clementines: I know the winter season is upon us when I see the boxes of clementines, a cross between a mandarin and an orange, in the supermarket. So easy to peel, they make the easiest grab-and-go citrus fruit this time of year. Besides being a excellent source of vitamin C, they also contain calcium and potassium, and are a great low calorie fruit: a serving of two clementines is only 80 calories.
5. Pears: I think pears are an overlooked fruit, with so many more people grabbing apples at this time of year. One of the highest-fiber fruits, a medium pear offers about 6 grams, which can help with blood sugar control and promote weight loss. An excellent source of vitamins C and K, pears are also packed with B vitamins, calcium, magnesium, potassium, and manganese.
Saturday, December 14, 2013
Wednesday, July 24, 2013
3rd Annual Let's Move! DeKalb Expo
|
Tuesday, July 26, 2011
20 Habits That Make You Fat
www.BeHealthConscious.Org
Decades ago, around the time of Steven Tyler's last haircut, a completely wrong-headed idea started being passed around America's dinner tables: Eating fat makes you fat.
Wrong. Eating fat won’t make you fat, any more than eating money will make you rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there’s no debate on this one: Since we made “cut down on fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That’s a failed food policy if ever there was one.
Wrong. Eating fat won’t make you fat, any more than eating money will make you rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there’s no debate on this one: Since we made “cut down on fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That’s a failed food policy if ever there was one.
But it’s just one of many “get fat” habits that can be turned into a “slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now, compliments of the Eat This, Not That! No-Diet Diet.
FAT HABIT #1: Eating "low-fat"
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
FAT HABIT #2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. Follow me on Twitter for the fat-melting weight loss tips I come across every day as the editor-in-chief of Men’s Health magazine—and lose your belly without ever dieting again.
FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
FAT HABIT #2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. Follow me on Twitter for the fat-melting weight loss tips I come across every day as the editor-in-chief of Men’s Health magazine—and lose your belly without ever dieting again.
FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
FAT HABIT #4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
DID YOU KNOW? You don't need to make big changes to your diet to lose 10, 20, or even 30 pounds. You just need to make the right small tweaks. Change how you look and feel—fast and forever—with this must-see report on the 25 Best Nutrition Secrets Ever!
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
DID YOU KNOW? You don't need to make big changes to your diet to lose 10, 20, or even 30 pounds. You just need to make the right small tweaks. Change how you look and feel—fast and forever—with this must-see report on the 25 Best Nutrition Secrets Ever!
FAT HABIT #5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
FAT HABIT #6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
FAT HABIT #7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!
FAT HABIT #8: Watching too much TV
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.
SNACK YOURSELF THIN! It can be a challenge to find snacks low in sugar and high in protein and fiber. Our list of the 50 Best Snack Foods in America will help keep you lean and full all day long!
FAT HABIT #9: Ordering the combo meal
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.
FAT HABIT #10: Facing the buffet
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.
20 NEW TERRIBLE FOODS! Some restaurant foods have an entire day's worth of calories and several days' worth of fat and salt. Avoid these shocking diet disasters at all costs: The Worst Foods in America!
FAT HABIT #11: Eating off larger plates
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.
FAT HABIT #12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
FAT HABIT #13: Choosing white bread
A study from the American Journal of Clinical Nutritionfound that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.
FAT HABIT #14: Taking big bites
The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.
FAT HABIT #12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
FAT HABIT #13: Choosing white bread
A study from the American Journal of Clinical Nutritionfound that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.
FAT HABIT #14: Taking big bites
The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.
FAT HABIT #15: Not drinking enough
water
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
waterAdequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
BEVERAGE BONUS: Drinking water is always a smart idea, but there are some beverages that should be avoided at all costs. Protect yourself—and your waistline—from the 20 Worst Drinks in America.
FAT HABIT #16: Having overweight friends
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)
FAT HABIT #17: Eating too late
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.
FAT HABIT #18: Not using a scale
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.
FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.
FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.
FAT HABIT #20: Eating when emotional
A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.
A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.
YOUR NEW SHOPPING LIST! There are more than 45,000 options in the average supermarket. Some will wreck your waistline; some will shrink it. The easiest way to choose: Go ahead and put anything from our list of the 125 Best Supermarket Foods in your shopping cart—and watch the pounds drop away!
Thursday, June 9, 2011
Blast off fat faster
Blast off fat (way) faster www.BeHealthConscious.Org
Tired of plugging away at the gym without seeing the pounds disappear? We found simple tricks that will transform your usual regimen into the ultimate fat-blasting routine. Whether you use just two of these strategies or all seven, our insider tips will help you get the calorie-burn you deserve.
1. Know this: “You’ll be able to comfortably work out longer and harder if you’re cool,” says Len Kravitz, PhD, coordinator of exercise science at the University of New Mexico. “Being too hot stresses your body out, so you don’t perform as well.” Translation: You burn less fat.
Do this: When exercising at home, put a fan in front of your workout area. Hitting the gym? Wait to use the treadmill that has a fan built into the console.
Health.com: Fastest fat burners ever
2. Know this: “Wearing a heart-rate monitor makes it easier to burn more body fat by showing just how hard you’re really working,” Kravitz says. “Keeping your heart rate in the right zone prevents you from slacking off, so you make the most of every minute.”
Do this: Invest in a heart-rate monitor and wear it every time you exercise. We love Life Fitness’s new Dual Watch and Heart Rate Monitor ($60; at CVS stores nationwide). It’s simple to program and use. It doesn’t require an uncomfortable chest strap—just touch the face with your fingertips. And it comes in a variety of sizes too.
3. Know this: “Warming up for five minutes before each workout helps you lose more weight,” says Heather Dillinger, an IDEA Health and Fitness Association elite-level personal-fitness trainer. “It not only makes your muscles more pliable but also increases their range of motion, so you end up using more muscle fibers as you exercise.”
Do this: Choose a warm-up routine that hits all of your muscles, not just your legs. The easiest option: Do three to five minutes of low-intensity walking while pumping your arms back and forth.
Health.com: 10 ways to walk off fat faster
4. Know this: “Saving your energy for the end of your cardio workout may prevent you from losing as much weight as you can,” says metabolism expert Dixie Stanforth, of the department of kinesiology and health education at the University of Texas at Austin.
Do this: Instead of starting out slow and then finishing up strong, do your high-intensity cardio early in your workout. After doing your warm-up, try exercising at a high intensity for 15 minutes before slowing down to a more moderate pace for the last 15 minutes.
Health.com: 50 fattiest foods in the states
5. Know this: “Two smaller workouts can be more effective than one,” Stanforth reveals. That’s because every time you do high-intensity exercise, your metabolism stays revved for an hour or more afterward. Splitting up your workout boosts your metabolism twice, giving you additional calorie-burning time from the exact same routine.
Do this: Divide your workout into two smaller, high-intensity sessions—preferably, doing one in the morning and one at night.
Health.com: The 7 best fat-blasters
6. Know this: If you’re convinced that you’re melting fat while exercising, you’ll make a mind-body connection that will actually help you lose fat faster, Dillinger explains. In a 2007 Harvard study, participants who believed they were getting a good workout showed greater reductions in body fat than subjects who performed the same activities but didn’t feel like they were really exercising.
Do this: The next time you do anything active, remind yourself every few minutes that you’re giving it your all. This little mental move may motivate you to push yourself harder, leading to even greater fat loss.
Health.com: 5 foods that are more fattening than you think
7. Know this: “The less time you rest between sets when strength training, the more calories you’re likely to burn,” Dillinger notes. “Keeping rest periods short keeps your heart rate at a higher rate, which naturally increases the number of calories you’re using.”
Do this: The best rule of thumb is to take only a 30-second break between sets (meaning you’ll need a watch with a second hand).
Subscribe to:
Posts (Atom)