8 Simple rules for maximum results with our weight loss for idiots guide.
You don’t have to turn your life upside down to work off mega calories or tone your booty. When you learn to maximize your weight loss program and daily routine, you’ll soon have the body of your dreams.
1. Get your workout first thing in the morning –
Maximize the best weight loss diet by exercising first thing in the morning; you increase your odds of squeezing in your workout by three times. A recent study of 500 people found that 75% of those who worked out in the morning did so regularly. Only half of the afternoon exercisers and one-fourth of the after-work group maintained regular exercise.
Working out early limits the number of excuses for skipping your exercise. Of course, not waking up in time is the biggest excuse. Limit the snooze button to just 5 minutes so you don’t fall back into a deep sleep.
An added bonus, you’ll go to work feeling focused. A recent study found that just 20 minutes of moderate aerobic activity improved concentration, reading comprehension and cognitive function.
2. Strengthen, then burn –
Doing a quick sculpting or strengthening routine prior to your cardio workout could increase the amount of fat you burn. It’s also good for your heart. During resistance training, your arteries stiffen, increasing blood pressure. A short 20-minute cardio routine following your strength training can counteract these effects and expedite your arteries’ return to normal.
Another good reason to do your strength training first is that strength training requires more coordination and technique, while cardio is a rhythmic activity requiring less skill and concentration. It’s easier to do cardio when the body is fatigued.
3. Pick up the pace to boost your metabolism –
When you’re done toning and ready for your cardio, kick it up a bit for bigger afterburn. A high intensity workout increases the release of growth hormones which mobilize fat to be used for fuel. It also causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you burn more fat for several hours after your workout is over. Many diets for weight loss forget to mention the necessity of elevating your metabolism. Try alternating between a high-intensity workout for one minute, then slowing down enough to recover. This interval training will help whittle off even more inches.
4. Get off your seat to trim your bottom –
Your glutes are the largest muscle group in your body and most people, even regular exercisers, could use a little extra toning in this area. Here’s a quick butt-firming workout you can do at your desk: Stand with your feet shoulder-width apart and lower your bottom to the seat, as if you were going to sit, as soon as your bottom touches the seat, spring back up squeezing your glutes as you straighten. Do three sets of 10 to 15 reps two or three times a day. Another great bottom toner that is very similar: Again, stand with your feet shoulder-width apart, this time as you bring your bottom to the seat, stop before you actually make contact. Hold here for a few seconds and squeeze your glutes as you stand back up. Do three sets of 10 to 15 reps, two or three times a day.
5. Take a power walk –
Many people think that exercising will make them tired, but the opposite is actually true. Research has found that as little as 20 minutes of low-intensity aerobic activity, such as walking, can give you a 20 percent increase in energy. Evidence suggests that the brain chemicals, dopamine and serotonin are altered by the exercise, resulting in increased energy. That 20 minute activity also burned about 75 calories! Another way to squeeze in a fat burning 20 minute workout is to get on a rebounder and bounce your way to fitness and have fun while you’re doing it!
6. Try the two-step
Take the stairs, and while you’re at it try taking them two at a time. The quick burst of power activates fast-twitch muscle fibers in your legs, which burn more calories. You’ll also be using parts of your muscles that don’t typically get much exercise. Fast muscle cells are designed to help you jump far, kick hard or punch fast – moves you typically don’t use. It’s a use them or lose them situation, so it’s good to engage them regularly.
7. Don’t forget to stretch –
Regular stretching will significantly decrease muscle soreness and increase flexibility. If you sit at a desk all day, it’s important to target not only the hamstrings, which remain shortened all day when you’re seated, but also the hip-flexors which tend to be tight in people who spend a good part of their day sitting.
8. Put your sneakers in plain sight –
The one piece of gear most commonly forgotten are sneakers, often resulting in a cancelled workout session. Put your sneakers where you won’t forget them and you’ll eliminate this obstacle. Also, seeing them will remind you that you planned on exercising.
Burn more fat with our weight loss 4 idiots advice and you’ll feel more energized to tackle your entire quick weight loss diet!
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