- May 13, 2016
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1. Relax and Have FunStop trying to find the perfect resistance training and cardio workout. Instead, just do what you enjoy. Have fun, learn, and evolve your training based on needs. By having fun you'll learn a lot about your body, keep your motivation, and actually look forward to hitting the gym.
2. Build MuscleMuscle mass boosts your metabolism and helps you to burn more calories each day. If you're cardio obsessed, it's time to kick up your game and start pumping some iron.
3. Go HikingForget boring treadmill workouts. Hiking not only lowers your blood pressure, it also has the potential to burn over twice as many calories per hour. So instead of grinding out two hours of treadmill walking during the week, try going on a two hour weekend hike instead.
4. Take YohimbineSupplement with yohimbine 15 to 20 minutes before your resistance training session comes to an end. Then, hit the cardio. Yohimbine will help to sustain fat burning after your workout is over.
5. Rest-PauseInstead of just performing random sets and reps, try restricting rest between sets to 15-30 seconds. By doing so you will elevate your heart rate and help your body burn more calories while you perform resistance training.
6. Compound MovementsCrush compound movements to start each resistance training session. What's a compound movement? It's a very challenging and taxing lift that forces multiple major muscle groups to work very hard. Examples of compound movements include squats, deadlifts, bench press, military press, and dumbbell rows.
7. Build StrengthStrength comes down to simple physics. The more weight you move, the more calories you burn. By increasing your strength you will not only be working to build a better body, but you will also blast through more calories.
8. Run FastGrinding it out on the treadmill is known as steady state cardio. It burns calories, but not as efficiently as HIIT, or high intensity interval training. Next time you hit the treadmill, try 15 second intervals of all-out sprinting followed by 45 seconds of normal cardio walking. Alternate between these two approached. Your heart rate will remain elevated and you will burn more calories.
9. Run UphillKick your cardio or walking up a notch by sprinting up a hill. Use the same approach as you did in the previous tip, but instead run up a hill and walk back down. Rinse and repeat.
10. Meal PrepPrepare your work lunches and snacks in advance. By having quality food choices handy you will be less likely to snack on calorie dense junk foods and vending machine treats.
11. HydrateWater is important. You've heard this all before, but let me explain. Hydration helps to regulate appetite and improve the liver's ability to metabolize fat. Make sure you remain properly hydrated.
12. Up and DownAlternate between a floor exercise and a standing exercise. This constant up and down movement will burn through a crazy amount of calories. For example, start with 10 push ups and then do 10 sit ups. Move on to nine, eight, seven, etc. Continue this pattern until done, and start over again with a new up and down movement pairing.
13. No StressStress messes up the body in numerous ways. It hinders cellular repair, impairs sleep, impacts your immune system, and ultimate lends itself to fat storage. slow down and get stress under control. It will help you feel better and eat less.
14. Better FriendsPositivity breeds positivity. If your friend circle is filled with calorie-gobbling enablers and folks that aren't into living healthy, seek out additions to your circle that share similar goals. This daily reinforcement and added motivation can make a huge difference.
15. Time YourselfA timer app or stopwatch will help you to stick to certain rest periods during cardio, or in between resistance training sets. This discipline will speed up your workouts and help you to burn more calories.
16. Back Off!After your final heavy set on a compound exercise (squats, bench press, rows), drop the weight by 30 to 50% and perform as many reps as possible. This burnout set will get your heart pumping, and raise your heart rate.
17. Fat Furnace 50Using about 40% of your one rep max for a given exercise, knock out 50 total reps. It doesn't matter how you get there, or how many sets it takes. Just crush 50 reps as quickly as possible. Do this at the end of a workout to turn your body into a fat-torching furnace.
18. SleepSub-optimal sleep leads to extra eating. An American Journal Of Clinical Nutrition study found that inferior sleeping habits lead to an increase in carb-rich snack choices and more calories.
19. Change Bad HabitsSometimes big wars can be won by changing small habits. If you stop for a calorie-filled cappuccino each morning, instead prepare a lower calorie coffee alternative before you hit the car each day. Head for fast food each lunch? Pack a tasty lunch snack each day that won't pack on the body fat.
20. Cutlery MattersCutlery choice matters, believe it or not. Quality knives, forks, and spoons improves food quality perception. Researchers found that when you eat with superior cutlery you eat less and feel full more quickly. Go figure.
21. Upbeat MoviesResearchers found that you were likely to eat more popcorn if you were slogging through a slow movie rather than watching something action-packed and upbeat. In fact, in one case folks ate 55% more popcorn.
22. Walk Like a FarmerFarmer's walk, or similar exercises, are called loaded carries. They are extremely challenging, and allow you to work multiple muscle groups such as the legs and traps while also increasing calorie expenditure.
23. Finish StrongIf high intensity interval training (HIIT) is too intense for you, instead trying finishing strong. Perform your cardio at a normal pace, and when you reach your 20 or 30 minute mark for the day go all-out for as long as possible. This will elevate your heart rate and help you to burn more calories.
24. Get ComplexA complex is a combination of barbell, dumbbell, or kettlebell movements performed in sequence without taking a break and putting the resistance down. An example barbell complex might be a sequence featuring a power clean, front squat, push press, back squat, behind the neck press, and a barbell row.
25. HIIT LiteIf HIIT, or high intensity interval training, is too challenging for you... Try this. Perform 10 to 20 second bursts of intense speed, and then rest as long as needed before attempting another. It might take you two, three, or even five minutes to recover. So what! Your heart rate has been elevated. Mission accomplished.
26. Get BlueThis is an odd tip, but it seems to work. Swiss researchers found that when we eat off of blue plates, food consumption drops by about 40%. Why? The theory is that the color blue is not associated with food, so therefore we are more likely to push away from the dinner table. Crazy, but worth a try.
27. Think 80/20Most people focus too much on exercise and not enough on diet. Fat loss is actually mostly about diet. 80% of your focus should be on daily calorie intake. This is your primary fat loss tool. one hour of steady cardio a week only burns about 300 calories. It would take you nearly 12 hours of walking to burn off one pound of fat. With diet you can lose several pounds of fat a week.
28. Sit and EatThis might surprise you, but folks who sit and eat actually consume fewer calories than those who eat on the go. This is according to a University of Toronto study.
29. Postpone"Postponement strategy" works. If you want to indulge and eat something bad, hold off today. Postpone eating it. Instead tell yourself that you will allow yourself to eat it tomorrow or the next day. By then, odds are your willpower will be better and you won't want it.
Hiking not only lowers your blood pressure, it also has the potential to burn over twice as many calories per hour.
30. Take a Lunch StrollDon't sit like a slug during lunch. Get up and move. This little burst of movement might only burn a small amount of calories, but it will also help to regulate cortisol levels and stress.
31. Add the GoodOften times we place too much of a focus on the foods we can't eat instead of trying to make the foods we can eat taste as good as possible. Stop worrying about Doritos and ice cream. Instead, spend your time experimenting with healthy recipes that taste amazing.
32. Keep TrackTrack your food intake, including portion sizes, calories, and protein intake. Do this on old fashioned pen and paper, or preferably a phone app. Tracking will help you to remain more focused, and assist with motivation.
33. Get BusyDon't let rest days or off days turn into "slug days." Get up, get moving, and stay busy. Knock out your to do list and burn a few extra calories.
34. Tag Team TimeInstead of performing one movement at a time, trying pairing exercises and creating unique exercise combinations. For example, attempt a simultaneous tag-team movement of squats and overhead presses or push ups reps broken up with periods of planking for your abdominals. The combination possibilities are endless.
35. Warm UpTake five minutes to bring up your core body temperature before hitting the weights. Use steady state cardio that isn't taxing. The point is to loosen up and warm up, not to fatigue your body before heavy weights.
36. Get ColorfulWhen choosing fruits and veggies, think of the rainbow. Eat a wide variety of colors each week. This will help you consume a broad spectrum of micronutrients, keeping your body healthy and satisfied.
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