8 Ways To Burn More Fat !

News flash: You don´t have to overhaul your life to work off mega calories. Here are your eight simple rules to for squeezing the most out of your everyday routine to score the silhouette you have been sweating for.




Rule One: Be an early bird to get the workout. Lace up first thing and you´ll increase your odds of exercising today threefold. A study of 500 people at the Mollen Clinic, a preventive medicine and wellness centre in Scottsdale, Arizona found that 75 percent of those who worked out in the morning did so regularly, compared with just half the afternoon exercises, and a quarter of the post work crowd. 

Rule Two: Hit the metal before pedal.  Instead of going zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount the fat you melt. Exercises 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.

Rule Three: Push your pace, rev your metabolism. Finished toning and ready to get sweaty ? Gun it a bit for a bigger after burn. High-intensity exercise increases the release of growth hormones, which mobilise fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you´r burning more fat for several hours post-workout.  In other words, If you worked off 300 calories during your session, you´ll get a bonus burn of about 45 calories Even after you toweled off.

Rule Four: Give up your seat to trim your bottom line. Even regular exercises could benefit for extra toning of their tush, the largest muscle group in your body, which dozes all day at your desk job. When you´r walking or running, itś your hamstrings, hip, flexors and calf muscles that get the most work. Unless you´r going uphill, your glutes don´t play a major role. The good news ? If you bailed on doing those butt firming squats during your workout, you can easily sneak them in when your cube mate isn´t looking. Stand up from your chair, feet shoulder-width apart. Lower your bottom to the seat as though you´r going to sit, touch down, and then spring up, squeezing your glutes as you straighten. Do three sets of 10 to 15 reps two or even three times throughout the day.

Rule Five: Take a power walk to beat to beat a 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 surge in energy. Itś paradoxical: Many people assume that they´ll get tired from exercise. But the opposite actually happens. 

Rule Six: Do the two-Step. When you opt for the stairs, go at them two at a time -- as long as you´r not wearing heels. The quick bursts of power activate your legs fast-twitch muscle fibers, which burn more calories than slow-twitch muscle fibers. Plus, you´ll be using a part of your muscles that commonly dosen´t get enough action. Fast muscle cells are designed so you can jump far, kick hard, punch fast -- moves that you call on less and less in modern society. But unfortunately, itś a use-them-or-lose-them situation, so itś good to activate them regularly.

Rule Seven: Go like Gumby. Consistent stretching significantly decreases muscle soreness. Wind down with this 17 minute allover loosner.

• Warm up first with five minutes of brisk high-knee marching.
• Toe-reach stretch, ( target: Hamstrings, which remain shortened all day as you´r seated.) Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. reach your toes without bouncing, and hold for 30 seconds; relax. Do 3 stretches, then switch legs and repeat.
• Hip-flexor stretch (targets hips, also a problem for the desk junkies.) Lie face up on the floor with your left leg bent, left foot flat, and bend your knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel an comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds, switch legs and repeat. Do 3 stretches per side. 
• Side stretch (Targets: upper back and waistline ) Stand with feet shoulder-width apart. Raise arms overhead and interlock fingers, with palms facing up. Keep your middle centered, hinge at the waist to the right; hold for 30 seconds. Return to centre and reach up, hold for 30 seconds. 
• Switch sides: repeat. Do 3 stretches on each side. 

Rule Eight: Set out your sneakers. A recent fitness Poll found that sneakers -- with sport bras being a close second, are the piece of gear that is forgotten most often, foiling women's workout plans. Clear that obstacle by, well, making them and obstacle in front of the door you exit. Seeing them will remind you, that you were planning to exercise.

By Carolin Hwang. 

Remember a healthy mind needs an healthy body. Keep training !