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45 Fat Burning Secrets - Easy Ways to Lose Weight Fast and Keep it Off
- 2. Disclaimer No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express writer, dated and signed permission from the author. DISCLAIMER AND/OR LEGAL NOTICES: The information presented herein represents the view of the authors as of the date of publication. Because of the rate with which conditions change, the authors reserve the right to alter and update their opinion based on the new conditions. The report is for informational purposes only. While every attempt has been made to verify the information provided in this report, neither the authors nor their affiliates/partners assume any responsibility for errors, inaccuracies or omissions. PROFESSIONAL MEDICAL ASSISTANCE You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this book.
- 6. Secret #1: Why Low-Fat Isn’t Always the Best Option Low-fat foods seem like they should be a great choice when it comes to weight loss, but that isn’t always the case. Sometimes full-fat foods make the most sense. Why? shows that low-fat diets can hurt you more than help. They may increase your risk of health conditions such diabetes (due to their large carbohydrate consumption) and heart disease. They also impact your cholesterol levels, raising your “bad” cholesterol and lowering your “good”. Ever notice that when you eat low-fat foods, you’re hungrier sooner than if you’d eaten a high fat meal? That’s because eating fat keeps your tummy satisfied longer. This allows you to easily control your portion sizes when you do eat and reduces the likelihood of those uncomfortable, hard-to-beat cravings. According to Dr. Walter Willett at the Harvard School of Public Health, research
- 7. Secret #2: Spices Are Metabolism’s Best Friend When you eat foods that are spicy-hot, essentially it’s like adding gas to fire causing it to go from smoldering embers to flames that shoot into the air. Your body has the same result to some spices. They cause it to burn calories at a higher rate, which means that your metabolism is increased. This is known as the thermogenic effect. also reduces your craving for foods high in salt, sugar and fat. If you’re already eating high-spiced foods, you probably won’t notice much of an effect because your body has adapted itself to that type of diet. But, if you’re the person who normally eats a pretty bland diet and you begin to introduce spices, you’ll likely see an increase in the amount of fat you burn! increases the temperature of your body resulting in an increased calorie burn. It Research published in Physiology & Behavior reports that eating red pepper
- 10. Secret #5: Avoid “Bad” Fat There is fat that is relatively healthy for you and there’s fat that can put you at higher risk of disease and illness. The latter are called trans fats and are in a lot of processed foods such as baked goods, cereal and snack crackers. do this because they affect your cholesterol levels, raising your “bad” cholesterol and lowering your “good”. To give you an idea of how much they affect your body, health professionals believe that health care costs would reduce over the next two decades by $56 billion if trans fats were not available for consumption. Make sure you read ingredient labels on foods before you eat them (preferably before you even purchase them). Trans fats have many names, such as hydrogenated oil and margarine, so be aware of this when you’re looking for them. According to the Mayo Clinic, trans fats increase your risk of heart attack. They How to Achieve Muscle Elasticity & Remove Cellulitis in 4 Weeks
- 11. Secret #6: Not All Fruit Is Created Equal When it comes to getting vitamins and minerals, fruit is right up there with vegetables. However, that doesn’t mean that you can eat unlimited quantities of every fruit available. There are some fruits that have an elevated sugar content, which can leave you fighting cravings because they send your blood sugar on a roller coaster. Try to stick with the fruits that are lower in sugar. Some options include: Berries Melons Papayas Peaches Apples are a little higher in sugar, but they’re also higher in fiber so they’re a great alternative. Try to stay away from bananas, grapes, mangos and tangerines because their sugar content is through the roof.
- 12. Secret #7: One Way to Gain Weight is to Eat “Diet” Food If you want to reduce calories, you stock up on “diet” food, right? Those who manufacture foods and drinks for the diet industry would like you to think so. What if you found out, though, that this isn’t the case? There are two substances most dieters want removed from their food: sugar and fat. When you remove sugar, most manufacturers replace it with artificial sweeteners. However, your body reacts to them the same way it does to the real thing by creating insulin. The bad thing is that your insulin has no purpose because there is no real sugar for it to counteract. What happens? You lose energy and your appetite swells, causing you to take in more calories than you need. Also, if you continue to put your body through the production of insulin when there was no real need, eventually you could find yourself with a diabetes diagnosis. If you feel that removing the fat from your food is better than removing sugar, think again. To make the fat-free food more pleasing to the palate, manufacturers add MSG and, likely, sugar. That means you still end up with high blood sugar and sometimes high blood pressure. Either way, your overall health is compromised.
- 13. Secret #8: Increased Protein Equals Reduced Fat Why does an increase in protein consumption cause a reduction in fat? The more muscle your body has, the more calories it burns on a day-to-day basis. Since one of protein’s primary functions is to help your muscles repair and grow, you’re essentially turning your body into a fat-burning machine. The best protein sources are those that are high quality and low-fat, such as chicken and turkey, fish and shellfish, lean beef and pork and nuts. One thing to remember though is that nuts have a higher fat content, so eat them in moderation. Don’t think that eating a lot of protein is going to make you look like a pro body builder because it won’t. It will just trim and tone you and make you burn calories all day and night. So, eat your protein ladies!
- 14. Secret #9: Eat Foods That Boost Your Metabolism To reiterate what was slightly covered in the second secret, you’re your body uses its fat stores for energy, its called thermogenesis. So, the key to boosting your metabolism is to incorporate foods that fuel this process. There are products on the market, like ephedra, that claim to have the same effect but their safety is questionable. Therefore, it’s best to just stick with foods that are thermogenic as they’re natural and won’t hurt your body. What foods fall into this category? Ginger is one of them. While research is contradictory as to how well it helps your body get rid of unwanted fat, it does have positive benefits on your circulatory system. The more blood you can get to your liver so that it effectively processes fat, the better off you are. It also eases your digestive system functions, so adding it to your meals or pre-workout tea will do your body good. Ginger isn’t the only food that’s good for your body. Increase your metabolism by eating more fruits (of the citrus variety), peppers loaded with heat and sipping on some tea, preferably green. When you heat up your insides, it melts the fat off your outsides! Learn How To Lose 10 Pounds in 1Week
- 15. Secret #10: Improve Your Sluggish Metabolism If you’re a yo-yo dieter, you probably understand what it means to have a sluggish metabolism. Every time you lose weight, it gets it harder to keep off and easier to regain, right? That’s because your metabolism isn’t functioning at maximum capacity. When you get used to a restricted calorie intake (as you do with a diet) and then increase your calories (what you do when you go off your diet), your body still thinks it’s being restricted leading it to store the food as fat. It doesn’t realize that it should be burning more calories with your increased consumption. If this is you, all is not lost. You aren’t stuck with a faulty metabolism. In fact, you can repair it quite easily by eating several mini-meals throughout the day. Just let go of the three-meals-a-day mentality and instead aim for five or six little ones. Even though you’ll be eating several times a day, you still want to aim for a restricted calorie intake in the process. So, until your body adjusts by burning more calories, don’t worry about a little gain in weight. Once your body gets used to eating this way, it will begin to metabolize the fat at an increased rate and you’ll start to drop the weight. Also, make sure you stay hydrated for proper kidney function. If you don’t, they’ll rely on your liver. And, if your liver is too busy doing the job of the kidneys, it can’t do what you want it to do – which is burn fat! You can also increase your level of physical activity to boost your metabolism. Do all these things and you’ll drop your weight in no time!
- 16. Secret #11: Cut Down On Butter Using These Substitutes When it comes to butter, and margarine for that matter, they are high in trans fats, which you’ve already learned is bad for your body. So, instead of continuing to keep butter in your diet, try these healthy alternatives: Olive oil. Try regular virgin olive oil, or choose a flavored variety. If you keep it cold in the fridge, you’ll be able to easily put it on toast or any other manner which you normally use butter. Hummus and tahini. These make great, flavorful alternatives to butter. You can find them in most grocery or health stores. Applesauce. This is a great substitute for butter in baking recipes. Don’t have applesauce? You can also puree fruit such as bananas. In addition to cutting trans fat, they’ll also make your baked goods extra moist!
- 17. Secret #12: Cut Fat in Your Favorite Foods Take cheese, for instance. Although most people love it, most people watching their weight don’t eat it because it is high in saturated fat and also high in calories. Eat an overabundance of cheese and you’ll risk heart problems. However, you don’t have to avoid cheese forever to have a healthy diet. Simply choose cheeses that are healthier for you, such as cheeses made from fat-free or low-fat milk. That way you have fewer calories and still get to eat one of your favorite foods without sacrificing the taste. Of course, you can still use regular cheese if you wish. Just throw it in the microwave for a few seconds and remove any excess oil. You’ll still have the taste of regular cheese without all the heart-damaging fat. If you’re kitchen savvy and want to make your own low-fat cheese, here is a video that will get you on your way!
- 18. Secret #13: Drink More Water, Lose More Weight When it comes to beverages that promote weight loss, water wins hands down. It keeps your body running effectively so that nothing health-wise will stop your weight loss efforts. Drinking at meal time will benefit you two ways. First, it helps fill you up so it takes less food to satisfy you. Second, it helps your body better digest your meal and metabolize all those calories you just took in. In addition, drinking in between meals is important because it’s easy to confuse feelings of thirst for feelings of hunger. Therefore, when you make sure your feelings of thirst are satisfied throughout the day, you’re less likely to eat in an attempt to satisfy a hunger that doesn’t even exist. Try to drink at least eight 8 ounce glasses of water daily to help you shed excess pounds. And, don’t try to down excessive amount of water to increase your metabolism as there is such a thing as too much water harming your body instead of helping it. What about the theory that cold water is better to drink than room temperature water? According to Dr. Roger Clemens from the USC School of Pharmacy, there is truth that drinking water that is cold does burn more calories but not enough to really matter. How to Achieve Muscle Elasticity & Remove Cellulitis in 4 Weeks
- 19. Secret #14: Why Veggies Are Best When Not Consumed Alone Some people eat veggie sandwiches in an attempt to lose weight. However, while they may be low in calories, they’re also low in fat and protein – two things that will satisfy your hunger, keep you full and build your muscles. Remember that these two nutrients also help keep your blood sugar from going on those craving-inducing spikes and lows. So, if you want to make losing weight and staying in shape easy, you’re going to want to add them to your diet. Some healthy protein and fat options to add to veggie sandwiches are lean ham, shredded chicken breast and canned tuna. Choosing a sandwich with more sustenance will keep your hunger at bay longer! Are you a vegetarian and want non-meat options? You can always add heart healthy avocado, olives, low-fat or fat-free cheese or an olive oil based spread for the same benefits.
- 20. Secret #15: How to Beat Belly Bulge When it comes to fat, abdominal fat is the most damaging to your health. The more fat you carry in your mid-section, the greater your risk of certain serious diabetes. How do you fight this dangerous fat? Try eating foods such as these: Chicken, turkey, fish, lean beef and lean pork Olive oil, avocado and olives Fruits and veggies – the more the better Almonds and walnuts Low-fat milk, cheese and yogurt Basically, you want to limit your intake of carbohydrates that contain a lot of sugar and flour. Eating in this way will encourage your body to lose the fat! diseases and illnesses such as heart disease and cancer. The American Journal of Clinical Nutrition cites a study that suggests that it also puts you at risk of type 2
- 21. Secret #16: Have a Cup of Tea, Green Please! Does green tea live up to its reputation as a weight loss guru? A lot of studies, Khon Kaen University in Thailand, give a resounding ‘yes’. What makes green tea so great when it comes to weight loss? It has caffeine which is known to reduce your appetite, give you energy and make it easier to accomplish your daily to-do list. It elevates your heart rate slightly when you’re engaged in physical activity, such as doing your exercise program. In addition, Swiss researchers state that it is full of different natural ingredients that increase your body’s calorie burning potential – up to 60 extra daily. So, you can melt fat off your body just by sipping a few cups of the green stuff daily! Plus, if you regularly choose green tea (preferably at least two cups a day) over some other not-so-healthy beverages, such as sodas and lattes, you’ll likely consumer fewer high sugar calories and fat. The more you drink, the more you lose! like one conducted at the Department of Physiology, Faculty of Medicine at
- 22. Secret #17: Fast Food Doesn’t Have to Be Fat Food Most people watching their weight try to avoid fast food restaurants. Not only do their foods contain the very things that most dieters avoid, such as sugar and fat, but the portion sizes are enough to make weight gain absolutely inevitable. However, you don’t have to absolutely eliminate fast food restaurants from your future when you’re trying to watch your waistline. Just make these simple suggestions part of your fast food ordering agenda: Choose grilled over fried when it comes to sandwiches. Also, load it with veggies and steer clear of high fat condiments. To practice portion control, order the smallest possible size you can get – even if it means that you’re looking at the kid’s menu. Speaking of kid’s menu, the sides are usually healthier so they’re a great place to purchase from. Choose a beverage that is sugar-free, such as tea, coffee or water. It’s not that diet sodas are bad, but the artificial sweeteners in them may lead to cravings, making it harder to stick to a healthy diet the rest of the day.
- 23. Secret #18: Surviving Dining Out Watching your diet shouldn’t mean that you’re stuck at home. You can still enjoy your favorite restaurant, but you may have to tweak the way you order. Here are some calorie-saving options: Tell the waitress or waiter to not even bring the bread basket. You’ll remove the temptation for carbs that will bulge you up, not slim you down. · Choose foods that are cooked healthy; think grilled, broiled and baked. And pick sides just as healthy, such as vegetables that are steamed. · Stay away from buttery sauces and fried appetizers and entrees. It’s not that you can never eat them, but eat them too much and your waist will get bigger instead of smaller. · Practice portion control. Split your meal with someone else or take half home. Save yourself the extra calories and you’ll arrive at your weight loss goal faster than ever!
- 24. Secret #19: Keep Snacks Low-Calorie If you’re eating to stoke your metabolism, you’re eating several mini-meals daily. But, remember that you still want to watch your calorie intake. The best way to do this is to have some of your mini-meals lower in calorie. Here are some great options that will reduce your calories without sacrificing taste: Veggies (such as cucumbers, broccoli and cauliflower) Fruits (like as apples, berries and melons) Sugar-free Jell-O cups Low-fat cheese wedges or cheese sticks Low-fat yogurt or frozen yogurt Air popped or microwave popcorn While it may be tempting to go for the low calorie ‘treat’ packs of cookies and crackers, save those for times when you’re trying to satisfy a craving, not true hunger. Options like the ones above will keep hunger at bay longer and make weight loss easier than ever! Learn How To Lose 10 Pounds in 1Week
- 25. Secret #20: Yummy Sweets That Are Low-Fat Losing weight doesn’t have to mean never enjoying something sweet and savory. You still have plenty of options that will satisfy your sweet tooth and keep your waistline in check. They include: Weight Watchers frozen desserts Full-fat versions of desserts served in portion controlled packages Low-fat snack cakes Sugar-free pudding with whipped topping Reduced-calorie pound cake with berries and sugar-free Cool Whip If you’re going to eat something sweet, do it after you’ve already eaten something substantial. This will help keep your blood sugar stable and keep cravings at bay. The main thing to remember is that you can have the pleasure of an occasional dessert as long as it is occasional, portion controlled and eaten in conjunction with a food that will help stabilize your blood sugar.
- 26. Secret #21: Surviving the Holidays There’s no worst time to be trying to slim down than when food is most abundant. Not only do you have those cherished seasonal meals, but you have leftovers for days on end. Trying to commit to healthy eating can become a nightmare. You have to look at the big picture. You can eat however you want over the holidays, but you’re only going to end up with more weight to lose. Why take that route? Enjoy time with your family and friends and keep your weight under control by doing things such as these: Allow yourself one or two indulgences so you don’t feel restricted. Never go to a holiday party famished. Eat something light beforehand. Watch your portions and keep yourself hydrated, preferably with water. Increase your time at the gym during the holiday season.
- 28. Secret #23: Which is Worse: Carbs or Fat? Since there are many proponents of each, it can be hard to decide which you need to avoid more: carbs or fat. Some health experts suggest that you should opt for low-fat because it’s better for your heart. Others would lead you to believe that carbs are the enemy as they are often high in sugar and have profound effects on your blood sugar levels. Who wins? Shockingly enough - neither. If you eat low-fat, you risk consuming more calories to try to quench your hunger. In addition, you don’t want to eliminate all fat because some is necessary for your body to function efficiently and effectively. If you eat low-carb, on the other hand, you likely have reduced energy, feel a little sad and may even feel upset to your stomach. If you want to lose weight and make the loss permanent, you have to live and eat in a way that includes all sorts of foods. It has to fit into your lifestyle and budget and not make you feel like you’re withholding from yourself. For this reason, you’re going to want to practice selectivity and moderation. Enjoy foods that have both fat and carbs, but select ones that are healthier for you. Eat complex carbohydrates, such as oatmeal, fruits and whole wheat and pick foods that contain unsaturated fats, such as olive oil, fish and avocado. The best diet to follow is one that you’re willing to follow forever!
- 29. Secret #24: Practice Mindful Eating When it comes to eating, there are things you can do to make weight loss easier and more sustainable. And, the more mindful you are when you eat, the more satisfied you are with less food. Try these tricks that will not only have you eating less but, subsequently, weighing less: Sit down when you eat. Eating on the go often results in eating more because you’re not paying attention to what you’re putting in your mouth. Eat slowly. Take the time to actually taste your food so your body can fully understand that it has just eaten. Don’t multitask. When you eat, just eat. Don’t read the paper or watch TV so you’re fully engaged in the process. Pretend someone is watching you. We tend to make better choices and eat more rationally when we feel like we’re being scrutinized. So, eat as if someone, maybe even me, is there with you. How to Achieve Muscle Elasticity & Remove Cellulitis in 4 Weeks
- 30. Secret #25: Combat Food Boredom One of the biggest reasons that people give up on eating healthy is that they get bored. You can’t eat the same foods day in and day out without getting burnt out on them. So, how do you add gusto to your eating plan? Add variety. Eat as many different types of foods as possible. Make it a goal to add one new food to your diet weekly. Either decide what you’re going to get before you go grocery shopping, or just pick something up and look it up on the internet when you get home to figure out what to do with it. You may be pleasantly surprised! Use spices. Experiment with your spice rack to make your food stand out. For example, it’s amazing how different chicken breast tastes when it has some cumin and chili powder on it as opposed to garlic and onion powder. Cook using different methods. There are many healthy cooking options. You can broil, boil, bake and grill. Each one adds different texture and a different taste dimension to food. If you want help in this area, consider taking a cooking class to expand your culinary horizons.
- 31. Secret #26: Get Your RDA of Vitamins and Minerals Don’t skip getting your Recommended Daily Allowance (RDA) of necessary vitamins and minerals to help your body process and metabolize your foods. Some nutrients that enhance weight loss include: Vitamin A – Promotes a healthy immune system functioning, keeping you away from colds and illnesses that can slow or stop your weight loss progress. Vitamin B – Improves metabolism which means more calories burned on a day-to-day basis. Vitamin C – Limits the body’s exposure to stress effects and enhances metabolic function. Calcium – Studies show that this people who have adequate amounts of calcium in their diet lose more weight. Choose a multi-vitamin that has 100% of your daily calcium and drink your milk!
- 33. Secret #28: Natural, Ephedra-Like Herbs Because of its negative side effects, Ephedra was banned by the FDA. But, you can still get metabolism boosting results from natural substances such as guarana, ma huang and bitter orange peel extract. Even though they’re natural, you still need to realize that these types of substances can have negative consequences, particularly for someone with a problematic heart as they increase your blood pressure. It’s always advisable to get the green light from your doctor before taking any supplement, especially one like this.
- 34. Secret #29: Lose Weight in Intervals There’s no doubt that walking and running both are very good for you. But, if you want to kick your burn into overdrive, it’s best to combine them. This is called interval training. interval training as it increases the amount of calories you burn, improves your level of fitness and doesn’t let you get bored with your exercise routine. What exactly is it? When you exercise using interval training, you change the intensity many times during the course of your exercise session. For instance, you may follow a routine such as this: Walk for 5 minutes at a relaxed pace Lightly jog for 4 minutes Walk for 3 minutes Sprint for 2 minutes Walk for 3 minutes Lightly jog for 5 more; and so on. Interval training stops your body from becoming used to your workout and it kicks your metabolism up. And, since you’re not consistently working at a high intensity, you can do the exercise for longer periods of time. Well respected institutions such as the Mayo Clinic are huge proponents of Learn How To Lose 10 Pounds in 1Week
- 35. Secret #30: Increase Muscle, Improve Metabolism Just as with cardio, when you do the same weight training routine time after time, your muscles quit progressing. They don’t grow and strengthen like they did in the beginning. How do you stop this effect? Work your muscles in a sequence, not the same ones day after day. For example, you might work your upper body on Monday, your mid-section on Wednesday and lower body on Friday. Do aerobic exercises on the in-between days so that you’re still burning calories but not overworking your muscles and stopping their growth. By varying your weight lifting regimen, you’ll continue to see muscle gaining results. And, as you learned above, the greater your muscle mass the greater number of calories you burn even when you aren’t doing anything active. Move your muscles and they’ll move the fat!
- 37. Secret #32: Exercise in Your Target Heart Zone agree that the best way to get results when you exercise is to keep your heart rate in what’s called your target heart rate range. This amount is the rate of your heart at rest plus 50-85%. provided courtesy of the Mayo Clinic. If you don’t have a heart monitor, you can also use the AHA endorsed “conversation pace” measurement. If you can keep a conversation while exercising, you’re likely at a good intensity. However, if you’re able to sing then you’re not working out hard enough. On the other hand, if you can barely get one or two words out without feeling winded, you need to tone it down a little. Health professionals, such as those at the American Heart Association (AHA), You can figure yours out by hand or use online calculator, such as this one
- 38. Secret #33: High Intensity Exercises to Ignite Weight Loss There are a rare set of people that truly like to exercise. Then there is most everyone else. So, how do you get the most calorie burning benefits in less time? high net burn per hour. They include: (the amounts are for 1 hour of activity and are estimates) Running – 850 calories Rollerblading – 550 calories Tae Kwon Do – 750 calories Stair Treadmill – 650 calories Basketball or Singles Tennis – 580 calories Just for reference, the calories given above are for a person that weighs 160 pounds. Weigh more than that and the amount of calories you’ll use if you do these exercises is even more than listed! According to the Mayo Clinic, there are quite a few activities that will result in
- 39. Secret #34: Yoga for Weight Loss Are you sick of aches and pains? By participating in regular yoga exercises, not only will you make them go away, but you’ll also rev up your metabolism. Besides, if you have a hard time getting out of bed, yoga can help with that too. Try to begin your day with a Cat Pose (click here for a video demonstration) like this… How to Achieve Muscle Elasticity & Remove Cellulitis in 4 Weeks
- 40. Then move to a Child Pose stretch (click here for a video demonstration) which will ease your back.
- 43. Secret #35: Get Sculpted Arms for Max Calorie Burn Yes, doing arm exercises will create ultra-sexy biceps, but it will also increase your calorie burn. This happens because you’re not only using calories to complete the workout, but (remember from earlier) the more muscle you have, the more calories you burn at rest. For amazing biceps and triceps, try this great upper body workout: 1. Push-ups (click here for a video demonstration)
- 44. 2. Pull-ups (click here for a video demonstration) Learn How To Lose 10 Pounds in 1Week
- 47. 5. And, finally, Arm Rows (click here for a video demonstration) Commit to working your arms on alternate days to tone them and burn the maximum amount of calories!
- 48. Secret #36: Your Legs Can Burn Calories Too! On days when you’re not working your upper body, start working on those legs. Just as with your upper body, when you work your lower body, it doesn’t take a bunch of fancy, expensive equipment. Try these lower body building exercises that use your body weight for resistance: 1. Squats (click here for a video demonstration)
- 49. 2. Wall-sits (click here for a video demonstration) How to Achieve Muscle Elasticity & Remove Cellulitis in 4 Weeks
- 52. 5. Leg Curls (click here for a video demonstration) Stair Climber machine Any time you use equipment that focuses on your thighs as a whole (inner and outer), you’re getting a complete workout. You’ll tone up and build muscle, resulting in turning your body into a calorie burning machine!
- 53. Secret #37: Whittle Your Waist Six-pack abdominal muscles are the goal of most dieters. The truth is that not everyone can have them (blame genetics), but that doesn’t mean that you can’t get the maximum results possible for your body type. The way to do that is to drop your body fat percentage and work those abs through specific exercises. If you want to have a gold-medal mid-section, it requires doing a variety of different crunches to target different stomach muscles and leg-lifts to build a strong core. Here are five ab-worthy exercises, endorsed by ACE (American Council on Exercise), for the waistline of your dreams: 1. The Bicycle Exercise (click here for a video demonstration)
- 54. 2. Vertical Leg Crunch (click here for a video demonstration) Learn How To Lose 10 Pounds in 1Week
- 59. Secret #39: Sneak in Extra Daily Activity You can sneak in additional activity at times not associated with “exercise”. Actually, the more active you are from sun up to sun down, the more calories you’ll burn in total! When you pay attention to how much time you waste doing things like being stuck in traffic, waiting in line and things like that, you realize how much time you can free up to sneak in a few calorie burning moves. When you’re stuck in your car, practice good posture by keeping your back straight and pulling your tummy in. Picture a rubber band pulling your bellybutton and spine together. Hold for 8 seconds, and release. Repeat during the course of your commute. If you can get past the name, butt-squeezes are very effective at giving you a great bottom. The nice thing is that you can do them and no one will know! Whether you’re standing or sitting, squeeze your butt muscles (your glutes) and hold it for 8 seconds. Release and do it again. Keep working at them until you can hold for 24 seconds. Find opportunities to sneak in daily activity. Choose stairs over the elevator; park so you have to walk further to get where you want to go. It all adds up! How to Achieve Muscle Elasticity & Remove Cellulitis in 4 Weeks
- 62. Secret #42: Keep Exercise Fun Doing cardiovascular exercise shouldn’t be something you despise. Some people get bored from doing the same routine day in and day out. But, that isn’t the way it has to be! In fact, a lot of fun activities also happen to burn a lot of calories! Consider adding one or more of these to your exercise routine to increase your fun factor as well as your calorie burn: (calorie counts are for a 150 pound person per hour) Some 3-on-3 basketball – 408 calories Releasing your frustrations on a punching bag – 400 calories Playing games at the playground with your kids – 340 calories A fun game of football (touch football so there are less injuries) – 544 calories Horseback riding – 270 calories (the amount jumps to over 500 if you care for the horse when you’re done by removing the saddle and grooming it) Motocross – 270 calories Roller-skating (wear your pads) – 476 calories Softball or baseball with a bunch of friends – 340 calories Racquetball, if you’d prefer to be alone – 476 calories; and Jump roping – 680 calories
- 63. Secret #43: Your Extra-Curricular Behaviors Can Increase Your Waistline Some people don’t want to quit smoking because they’re afraid that they’ll eat more and gain weight. While it is true that smoking temporarily reduces your appetite making you weigh less, it actually makes you gain weight because nicotine stimulates your body which increases your production of cortisol. The more cortisol you have, the greater the likelihood that you’re going to carry excess pounds in your midsection – the worst place you can carry it. Alcohol also increases your waistline. Alcohol is high in sugar which increases your insulin production. Insulin reduces your blood sugar and you get hungry. If you’re a regular alcohol drinker, you may even develop insulin resistance. The best thing you can do for your health and waistline is abstain, especially when it comes to smoking. Is it hard to quit? Yes. But, isn’t it harder to die of lung cancer? Learn How To Lose 10 Pounds in 1Week
- 64. Secret #44: Dealing With Emotional Eating How often do you eat out of physical hunger as opposed to emotional hunger? Do you find yourself at the fridge or cupboard you’re happy, sad, frustrated, angry, depressed, nervous or tired? Emotional eating is something that plagues a lot of us. And, because food is always available it adds an extra challenge. How, then, do you deal with emotional eating when you’re trying to lose weight? Try taking these steps the next time you find yourself in the kitchen when you’re not physically hungry: Step 1: Before you put one morsel of food in your mouth, ask yourself what happened just prior to you deciding you wanted to eat? Was it a phone call or a visit? Were you thinking about something that is causing you stress? Try to figure out what triggered your desire to eat. Step 2: Figure out how you feel. What emotions are you feeling? Happy? Sad? Disappointed? Scared? Isolate the one or two primary emotions that you’re experiencing. Step 3: Ask yourself what you can do, other than eat, to deal with your emotion. For instance, if you’re tired, can you take a nap? If you’re angry, would a walk cool you down? Find a non-food action that will resolve the emotion. Here’s the deal, food will never solve anything other than physical hunger. It can’t. The only way to get over emotional eating is to resolve whatever issue is driving you to eat in the first place. This can be extremely difficult because it forces you to deal with things that you’ve been avoiding, usually for quite some time. However, with a little persistence and patience, emotional eating can become a thing of the past. Just keep working at it and you’ll get there.
- 65. Secret #45: Use Visual Motivators Nothing can kill your motivation to lose weight more than feeling like you’re not progressing fast enough. Sure, maybe you’ve already lost five pounds, but all you can see is the forty-five you have to go. When it feels like you have a long battle in front of you, it’s easy to get sidelined. The key to staying motivated is to use something visual; something tangible that inspires you to keep going. Here are a few ideas to get you started: Create a goal board. Cover it in pictures that represent what meeting your goal means to you. For instance, if you’re trying to drop some extra pounds for a tropical vacation you have planned, you might want to put up a picture of a beach scene or a woman looking confident in a swimsuit. Look at your goal board every day so that you keep reminding yourself why you want to make positive changes. Use goal jars. Set two jars or glasses next to each other. In the first one, put a stone, coin or decorative piece in there for every pound that you want to lose. Each time you do lose, transfer one piece for each pound to the other jar. As you begin to watch your progress, it will help you see that you’re moving in the right direction. Use past photos. This suggestion comes with a bit of caution. Some people find that looking at photos of themselves motivates them; while others feel so bad looking at them that they have the opposite effect. So, you have to decide if this is a good option for you or not. Of course, you could always use positive past photos. If there was a time when you were in shape, a photo may motivate you to get back to the old habits that got you there to begin with. How to Achieve Muscle Elasticity & Remove Cellulitis in 4 Weeks
- 66. Bonus Secret: Kick your Workouts into Calorie Burning Gear! If you want your exercise routines to be a little more effective, you can do a few things. For instance, when you run, do so on dirt or grass; something different than concrete. The resistance will kick your calorie burn up a notch or two. Or, try using wrist and ankle weights. The more weight you have to move, the greater the calorie burn!
- 67. Review So, to go over everything you’ve just learned, here are some things you can do to increase the amount of calories you burn on a daily basis: Eat several mini-meals containing fat-fighting foods Increase your metabolism with things like green tea and ginger Get rid of trans fats and choose heart-healthy fats instead Choose foods from all food groups Drink lots of water Relax your body through stretching Kick up your workouts by taking your resistance up a notch or two Keep exercise fun Get all your vitamins and minerals, such as vitamin A, B, C and calcium Get plenty of sleep Be familiar with how many calories you need to meet your goals Don’t let holidays, buffets and having children derail your efforts Work your arms, legs and abs effectively Use your desk time to get in shape Stay active all day long for maximum calorie burn Eat lots of protein so your muscles grow big and strong! Simple daily activities such as gardening are great for weight loss Now that you know how many calories you should consume every day, try keeping a journal. The only way you’ll know if you’re eating too much or not enough is by writing it down. Also log your exercise so you know how many calories you’ve burned! If you want to lose a pound a week, you have to get rid of 3,500 calories in that
- 68. time frame. Although it may seem slow, you don’t want to push it more than that or you risk losing the weight only to regain it in the future. This is everything you need to drop the weight you so desperately want to lose. Refer to this guide often to make sure you’re doing all you can to reach your goals. Good luck! Learn How To Lose 10 Pounds in 1Week How to Achieve Muscle Elasticity & Remove Cellulitis in 4 Weeks