Guest guest Posted October 31, 2003 Report Share Posted October 31, 2003 > > DON'T BE A DESK POTATO > > - If you give your workout everything you've got and then do next to > > nothing the rest of the day, you're missing out on opportunities to > > rev up your metabolism. Go for a stroll, take the stairs, run an > > errand, park far away--keeping your body active keeps you burning fat > > all day long. > > > > > > SPLIT UP YOUR EXERCISE SESSIONS > > - Exercising twice a day for 20 minutes versus one 40 minute bout can > > increase the total number of calories you burn. Remember, your > > metabolism stays elevated for hours after a workout--why not get the > > benefit of two afterburns? > > > > GO FOR THE HEAT > > - Exercise long and/or hard enough to increase muscle temperature, > > which causes the body to use calories at a faster rate than normal. > > Increased intensity adds to caloric expenditure, increases fat > > metabolism after exercise and speeds the improvement of > > cardiovascular fitness. > > > > CHANGE SPEEDS TO BURN MORE FAT > > - The interval training technique--spiking your aerobic workout with > > alternating sprint and recovery sessions--can be used on any exercise > > machine. Start at a moderate pace, after 5-10 minutes, crank it up so > > that you're breathing hard for the next two minutes, then return to > > your moderate pace. 5-10 minutes later, do it again. As you get used > > to it, add longer bouts of the intense portion and shorter bouts at > > the moderate level. > > > > DO THE REAL THING > > - Because you have to contend with nvironmental factors (wind, hills) > > you'll actually burn more calories when you exercise outdoros versus > > an exercise bike or treadmill. Also, when woring out in colder > > weather, your body needs to burn more calories to keep you moving and > > warm. > > > > BUILD BIGGER MUSCLES > > - For each extra pound of muscle you have, you burn 40-50 extra > > calories a day, even while at rest. > > > > CHANGE YOUR ROUTINE > > - If you do the same aerobic and strength training activities each > > time you workout, your muscles will become more efficient and your > > metaboism during exercise won't change as much. After 6 weeks of the > > same routine, your body becomes 25% more efficient at conserving > > energy. You want to be inefficient, so change up your exercises every > > now and then, even if it's just the order you perform them in. > > > > CONCENTATE ON COMPOUND MOVES FOR STRENGTH TRAINING > > - Moves that involve more than one joint--squats, lunges, leg > > presses, bench presses, pull-downs, triceps dips, shoulder presses > > --activate more total muscle and thus increase strength and calorie > > burn. Free weights are the best choice. > > > > REST > > - Muscles aren't built during an activity. In fact, they can be > > weakened from the stress of exercise. Muscles build during rest, so > > give them time off to rebuild. Take at least one day off a week, and > > get plenty of sleep. > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 2, 2004 Report Share Posted January 2, 2004 > > Quick Ways to Burn Fat Faster > > > > > > > > DON'T BE A DESK POTATO > > > - If you give your workout everything you've got and then do next > to > > > nothing the rest of the day, you're missing out on opportunities to > > > rev up your metabolism. Go for a stroll, take the stairs, run an > > > errand, park far away--keeping your body active keeps you burning > fat > > > all day long. > > > > > > > > > SPLIT UP YOUR EXERCISE SESSIONS > > > - Exercising twice a day for 20 minutes versus one 40 minute bout > can > > > increase the total number of calories you burn. Remember, your > > > metabolism stays elevated for hours after a workout--why not get > the > > > benefit of two afterburns? > > > > > > GO FOR THE HEAT > > > - Exercise long and/or hard enough to increase muscle temperature, > > > which causes the body to use calories at a faster rate than normal. > > > Increased intensity adds to caloric expenditure, increases fat > > > metabolism after exercise and speeds the improvement of > > > cardiovascular fitness. > > > > > > CHANGE SPEEDS TO BURN MORE FAT > > > - The interval training technique--spiking your aerobic workout > with > > > alternating sprint and recovery sessions--can be used on any > exercise > > > machine. Start at a moderate pace, after 5-10 minutes, crank it up > so > > > that you're breathing hard for the next two minutes, then return to > > > your moderate pace. 5-10 minutes later, do it again. As you get > used > > > to it, add longer bouts of the intense portion and shorter bouts at > > > the moderate level. > > > > > > DO THE REAL THING > > > - Because you have to contend with nvironmental factors (wind, > hills) > > > you'll actually burn more calories when you exercise outdoros > versus > > > an exercise bike or treadmill. Also, when woring out in colder > > > weather, your body needs to burn more calories to keep you moving > and > > > warm. > > > > > > BUILD BIGGER MUSCLES > > > - For each extra pound of muscle you have, you burn 40-50 extra > > > calories a day, even while at rest. > > > > > > CHANGE YOUR ROUTINE > > > - If you do the same aerobic and strength training activities each > > > time you workout, your muscles will become more efficient and your > > > metaboism during exercise won't change as much. After 6 weeks of > the > > > same routine, your body becomes 25% more efficient at conserving > > > energy. You want to be inefficient, so change up your exercises > every > > > now and then, even if it's just the order you perform them in. > > > > > > CONCENTATE ON COMPOUND MOVES FOR STRENGTH TRAINING > > > - Moves that involve more than one joint--squats, lunges, leg > > > presses, bench presses, pull-downs, triceps dips, shoulder presses > > > --activate more total muscle and thus increase strength and calorie > > > burn. Free weights are the best choice. > > > > > > REST > > > - Muscles aren't built during an activity. In fact, they can be > > > weakened from the stress of exercise. Muscles build during rest, so > > > give them time off to rebuild. Take at least one day off a week, > and > > > get plenty of sleep. > > > > > > > > > > > ---------- > > > Quote Link to comment Share on other sites More sharing options...
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