12+1 Best Way to Lose Weight and Burn More Fat Today

12+1 Best Way to Lose Weight and Burn More Fat Today

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Improve your flab-burning metabolic rate and start losing weight fast. Have you been skipping the gym lately? So you overdid it on gingerbread lattes at Starbucks or grabbed too many fast-food meals after marathon shopping trips?

No big deal - as long as you stay active in other ways. Lot of people missed the exercise entirely when the holidays got busy and promised they would be exercising in January. But it's much harder to motivate when you skip the gym for two weeks plus.

Although you do not have to maintain the same workout routine, keeping your body moving will help you balance indulgences and start a strong year. To help you do that quickly, we've put together a dozen research-supported ways to get more out of your workout and boost your metabolism to boot.
Best Way to Lose Weight and Burn More Fat Today

Here are our 12+1 great way to burn more fat and simple rules for squeezing the most out of your everyday routine to score the silhouette you've been sweating for.

Best Way to Lose Weight and Burn More Fat Today


1. Be an early bird to get exercise.

 

Best Way to Lose Weight and Burn More Fat Today

Keep it up first and you will increase your chances of exercising today threefold. A study of 500 people at the Mollen Clinic, a preventive health and care center in Scottsdale, Arizona, found that 75 percent of those who work in the morning do so on a regular basis, compared with only half the athletes in the afternoon and a quarter of the post - the work crowd.

"At the beginning of the day, you have the fewest excuses for skipping exercise," says clinic founder Arthur Mollen, DO. Not waking up early enough, of course, is the main one.

"Limit using the snooze button to only five minutes so that you don't fall into a deep sleep again," Dr. Mollen advises. Bonus! You'll go to work feeling focused: A recent study at the University of Illinois at Urbana-Champaign found that 20 minutes of moderate aerobic exercise improved concentration, reading comprehension, and cognitive function.

2. Begin the day with exercise


 Best Way to Lose Weight and Burn More Fat Today

Before you divide up the number one food, start moving: Exercising in the morning can help you lose 20 percent more than exercise after breakfast, according to a 2013 study in the British Journal of Nutrition. For quick sweating sessions, try this fat-burning HIIT exercise that includes challenging moves like squat and lunge jumps, but it can still be done in the comfort of your living room. The best part? It only takes 10 minutes to complete.

Read: How much Water Should I Drink? and How much Water is too much

3. Keep it short


Best Way to Lose Weight and Burn More Fat Today

Usually exercise for 30 minutes? Practice for a third of it - but go hard! 10 minutes of intense, start your metabolic stove and equals 20 or 30 minutes at a moderate intensity, as Jordan Metzl, MD, author of Dr. Exercise Recipes says. Jordan Metzl.

If you can not spend 10 full minutes, you can sweat for less time: According to the 2013 study from Colorado State University, exercising just 2 ½ minutes with high intensity (think running or cycling sprints) can help you burn 200 more calories throughout the rest of the day.

4. Do not Miss Strength Training


Best Way to Lose Weight and Burn More Fat Today

Want to burn calories and fat even when you are sitting still? Then you need to increase the rate of your resting metabolism, and strength training (such as with light load or resistance band) is the key.

Train the power three times a week and you will reduce your body fat percentage in about 10 weeks, Dr. Westcott.

5. Don't Underestimating How Much You Eat


Most Women tend to underestimate their daily intake by about 800 calories, says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. And a University of Florida study found that 47 percent of exercisers claimed they were working out at a moderate intensity, yet only 15 percent of them actually were. Keep a food and exercise journal so you can track your eating and exercise habits precisely.

6. Hit the metal before the pedal.


Best Way to Lose Weight and Burn More Fat Today

Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt.

Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn't tone at all.

The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries' return to normal, explains Rohit Arora, MD, chairman of cardiology at the Chicago Medical School.

Plus, strength training "takes coordination and good technique, so you get more out of it if you come to it fresh," says Kent Adams, PhD, director of the Exercise Physiology Lab at California State University, Monterey Bay. "Meanwhile, cardio is a rhythmic, low-skill activity that's the easier of the two to do in a fatigued state," Adams says.

7. Encourage your steps, satisfy your metabolism.


Best Way to Lose Weight and Burn More Fat Today

Toning finished and ready to sweat? The gun is a bit for bigger afterburn. "High intensity exercise increases the release of growth hormone ...,

..., which mobilizes fat for use as fuel, plus it causes your metabolism to remain high about 10 to 15 percent above its bottom line, so you burn more fat for several hours post-exercise.

In other words, if you spend 300 calories during your session, you will get a bonus burning about 45 calories even after you have finished bathing.

For a clean effect, stick to a speed that you consider challenging: In a 16-week study by Weltman with obese women, those who worked on what they felt were high intensity (fast walking or jogging in most cases) three days a week and at intensity low to twice the inch and a half more than their waist than the low-intensity group only.

Or try alternating between sprinting (fast riding, quick riding, high speed swim) for a minute and slow enough to recover for the next minute.

8. Release your chair to cut your bottom line.


Best Way to Lose Weight and Burn More Fat Today

Even ordinary sportsmen can benefit from the addition of their tush tonus, the largest muscle group in the body, who sleeps all day on your desk.

"When you walk or run, it's your hamstrings, hip flexors, and calf muscles that work the most," says FITNESS advisory board member Vonda Wright, MD, an orthopedic surgeon at the University of Pittsburgh Medical Center.

"Unless you're going uphill, your glutes do not play a major role."

Good news? If you are exchanged for doing squat butt-firming during your workout, you can easily smuggle it in when your cube pairs are not looking. Stand from your seat, shoulder width apart shoulder.

Lower your bottom to the seat as if you will sit, land, and then go up, pressing your glutes as you straighten. Perform three sets of 10 to 15 reps two or even three times throughout the day.

9. Use the power to defeat the midday slump.



Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent spike in energy, research at the University of Georgia in Athens finds.

"It's a paradox: Many people assume that they will be tired from training, but the opposite is true," says study author Patrick O'Connor, PhD, a professor of kinesiology.

"We are not sure what the biological mechanism is," he said, "but indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause increased energy."

In addition, fast recharge burns only about 75 calories. Of course beats add 250 spike-then-slump calories' worth of Skittles.

10. Do two steps.


When you choose a ladder, go to them two at once - as long as you are not wearing heels. A quick burst of strength activates the fast muscle fibers of your feet, which burn more calories than the slow-twitching fibers.

Plus, you will use parts of your muscles that usually do not get enough action. "The muscle cells are quickly designed so you can jump away, kick hard, punch quickly - the movements you call are dwindling in modern society," says Scott Mazzetti, PhD, professor of sports science at Salisbury University in Maryland. "But unfortunately it's their use-them-or-lose situation, so it's good to activate it regularly."

11. Don't Do the Same Workout All the Time


Mixing up your routine is key to burning the most fat and calories, says Brad Schoenfeld, a certified strength and conditioning specialist and author of Sculpting Her Body Perfect. Otherwise, your body adapts to the workout and begins to plateau.

12. Don't Buy Into Quick Fixes



No pill, drink or fad diet is going to magically peel off the pounds. To lose weight (and keep it off), you need to make changes to your overall diet and exercise habits—and be patient.

13. Set Short- and Long-Term Goals


Best Way to Lose Weight and Burn More Fat Today

Make them realistic so you don't get discouraged. Want to lose 20 pounds? Aim for five this month.
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