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How to Burn Calories
Life, they say, is full of contradictions, so why shouldn’t the same apply to work? You train regularly with weights and cardio and watch what you eat, which is supposed to produce a healthy body. That’s what he got: it should be. But what if you’re doing everything you can – really giving 100% of your training effort and nutrition – and you’re still a little behind in the middle?
I’ve put together a few tips to help you with what you’re already doing throughout the day. Instead of asking you to ditch your workouts and follow a one-size-fits-all program, I’ve made a list of ways you can increase your daily calorie deficit.
All of the tips presented here use one or more of these strategies to fight body fat: reducing the amount of food you eat (calories you take in), increasing the amount of exercise you do (calories you burn) and increasing the metabolic rate. (the number of calories your body needs to maintain body weight).
In addition, these tips and strategies could theoretically help you burn up to 1,500 calories per day without the need for major changes in diet or training. You can still do the same exercises and workouts – just add these training and nutrition tips to the mix.
1. Add intervals to your cardio work
The result of calories: 150
The Technique: “Internal training burns more calories than static training because you can do more work in the same amount of time,” says Tom Seabourne, who has a Ph D in exercise science and is the author of Athletic Abs with Scott Cole (Human Kinetics, 2002). To use this calorie-burning technique, Seabourne recommends incorporating sprints with your jogging, adding jogging to your brisk walking or increasing the level of difficulty or speed when using cardio equipment. “Add 60 seconds of interval training every other minute.
Note: Not only do you burn more calories during these intense interval cycles, but your training improves your calorie burn for hours after.
2. Increase your training weight by 5% – 10%
The result of calories: 500-600
The Technique: “This technique shakes up your workout,” fitness expert Steve Zim told NBC’s Weekend Today. “A lot of people get stuck using the same weights over and over again. Their body adapts to the workload, and they don’t burn as many calories if they give their body an unexpected stimulus.” Increasing your training weight by 5%-10% is a good way to do this.
Comment: Research shows that heavy training (in 6-8 rep) increases the metabolic rate for the next two days, helping you burn 600 more calories than after light training (12 -15 rep range). In addition, by increasing your weight by just 5%, you can be more motivated, motivated to work harder and burn more calories.
3. Reduce carbs the next day
The result of calories: 200-300
The technique: Cutting back on carbs during the last half of the day is smart for two reasons: One, you reduce the number of calories you consume each day, and two, you reduce the amount of insulin you have to produce. your body, which reduces the amount of food. in the fat that stores your body. You don’t need to remove the pasta or potatoes, but return it in the evening, eating a third and a half of your usual meal.
Note: Bodybuilders know this is one of the most important ways to lose stored fat. But if you train during the day, take carbs after your workout to replenish muscle glycogen stores.
4. Record the food you eat
The result of calories: 300-500
The technique: Keeping a food journal can have an amazing effect on your control, because it makes you think about everything you put in your mouth. If you just commit to writing down every single food you eat, you’ll likely avoid adding unhealthy foods to your diet.
Note: Whether it has a minor or profound psychological effect on you, it provides valuable information about your eating habits.
* The number of calories burned is based on a 200-pound male who exercises four times a week and consumes enough calories to maintain his current body weight. The total number of calories you burn may vary. – Retrieved from Muscle & Fitness June 2005.
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