Zap Fat Quickly
Simple Tricks to Rev Your Metabolism
Research shows that bursts of high intensity incorporated into a workout help zap fat more quickly by increasing the metabolism rate and burning more fat calories. There are plenty of ways to add these quick bursts to your workout routine and keep things varied, thereby eliminating boredom and monotony.
Workout Variety is the Spice of a Healthy Life
Give flab the brush-off in a quick, 25 minute workout. Pick from several calorie burners, such as brisk walking, running (outside or on a stationery machine) or any other routine that gets your heart beat up with some exertion. Start with a five minute warm-up at an easy pace where your perceived exertion (PE) is around a three or four (from a scale of 10). Then for two minutes, push your PE up a notch (around a six). For one minute, slow down slightly. Then for another two minutes, push yourself up to a seven exertion. Drop down slightly for another minute. Then for three minutes, really push yourself to the max exertion. For the remaining 11 minutes, take a slight rest for one minute, then push your PE again for two minutes (around a seven), then slight rest for one minute, push it again for two minutes (around a six) and then cool down for the last five minutes. (Calories burned: 105 to 275 approximately depending on if you walk or run*)
Another flab buster to try is a five minute warm up (again, any type of exercise at a five PE level) followed by 30 minutes of on-and-off sprints every other minute (PE around an eight or nine) with resting minutes around a six PE level. Follow up with a five minute cool down again at a five PE level. (Calories burned: 175 to 440 approximately depending on walking or running*)
There are so many exercise DVDs out there, many relatively inexpensive, that you can set up your own workout DVD library and pop in a different workout every day of the week. Most have customized options so you can incorporate the entire DVD or break it up by playing only sections based on the time you have to exercise. Your body will burn calories more efficiently and have less chance of injury due to working different muscles groups and utilizing different types of exercise regularly, such as cardio dance, weightlifting and kickboxing. This in itself keeps motivation at a higher level and less chance of boredom when changing up your routine every week. Less boredom and higher motivation, such as seeing quicker results, will keep you committed to continued fat loss through working out with high intensity blasts.
*Estimated calories burned are based on a 140 pound woman
More Meals, Less Fat
Although it may take some time to change up your eating habits, your body will burn calories more efficiently by eating five or six small meals a day instead of the typical three. Start your morning off right with a 300 calorie breakfast, such as half a cantaloupe filled with a 1/4 cup low-fat cottage cheese and a small low-fat muffin. Or how about a scrambled egg made with skim milk? Include a tablespoon of salsa or chopped veggies for flavor and a 1/4 cup shredded light cheese. Serve it with a whole-wheat English muffin and you will feel satisfied and ready to face the day. Low-fat yogurt with fruit and almonds or a 1/4 cup of low-fat granola is delicious and healthy, too.
100 to 200 calorie snacks seem impossible, but they really are not. A banana or a few slices of an apple with a tablespoon of peanut butter keep hunger at bay. A 100 calorie bag of popcorn, a piece of string cheese, a Special K Bar and a small apple...all of these are tasty and good for you.
Lunch and dinners can include a variety of foods without feeling deprived. A smoked turkey sandwich on whole-wheat bread with mustard, tomato and lettuce is a tasty sandwich choice. Lean cuts of meat or skinless chicken can be dressed up with olive oil and seasonings, grilled with some vegetables or served with a small side of pasta and tomato sauce. You can find all kinds of good low-fat recipes with a little searching around. A healthy lifestyle does not mean you have to deprive yourself...it simply means making wiser choices and enjoying your favorites in smaller portions.
Fat Loss Tricks
A good trick to really understanding just how many calories you are actually consuming every day is by keeping a food log or diary for a specified amount of time. Simply jot down every single piece of food or drink that enters your mouth and it can be an enlightening experience, typically encouraging better habits.
Drinking lots of water throughout the day actually helps your body flush away water weight. Giving your body more than it needs will encourage it to flush away the extra it does not need. Research tends to lean towards cold water in helping with the enhancement of fat burning versus drinking warm water. So try to get in the habit of drinking 8 to 10 large glasses of cold water per day for your fight against fat and increased metabolism.
Armed with the above workout tricks, tastier low-fat recipes and drinking more water, you will be off to a great start in slimming down and firming up in a shorter amount of time.
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