1. Weight training: do not leave weight out of your training program! A great weight has a workout after burn effect until 36 hours after the workout! 4 of 5 intense 30-minute workouts a week keep your metabolism at 100% 24/7 as said by kyle leon customized fat loss !
2. use dumbbells more: no modern hi-tech gym machine beats a good pair of dumbbells. more stabilizing muscles used in free-weight training which has a double benefit:
(1) You burn more fat by using more muscles.
(2) You train the small stabilizing muscles and their collaboration between each other. This way you add quality to your workouts than just "pumping" individual muscles without teaching them teamwork.
3. Kettlebell training also showed good results for a quicker weight loss practically all the principal muscles are used in the exercises. I'd say 30 min kettlebell exercises 2x to 4x burn more calories than any dumbbell training. There are different sizes and weights. You could even improvise and build your own "kettlebells" from things at hand. I have used for a long time 5-liter plastic water cans which can be used for dozens of different exercises. and you can adjust the weight, too, simply by adding more water!
4. jog / run first thing in the morning. I found out that jogging session will not be long. Even 10-15 medium-intensity workout 30 minutes before breakfast is enough to speed up your metabolism for the entire day. Plus, you are not lazy to get up and go running when you know that the workout is not as "bad".
5. determine the cause. The purpose of exercing fat loss plan is not to burn more fat during exercise, but the speed of your metabolism just enough to burn fat continuously throughout the day, 24/7. Moderation is the key. Overdoing just destroys your precious muscle mass while dieting dearer than gold: only the muscles burn fat, nothing else. I feel pitty see all the peeps at the local gym spending hours on the treadmill and having worse results than me, who jogs 15 minutes in the morning and 25 minutes weight training 5 times a week . be smart. nutrition
1. Take at least 5/6 small meals a day. split up large dinners. your body (if you are eating the right foods) speeds up after every meal. by small meals throughout the day, you will keep the engine running non-stop! After some time you'll get hungry every 2-2,5 hours automatically. that's a good thing! This means that your body is in full pull! You may notice that eat slightly more calories a day than before. Do not worry about that. As long as you eat well, some extra calories do not matter.
2. never feel hungry! Do not give your body a reason to store fat. it perceives even the slightest indication of hunger as a possible hunger and save / store more fat "for bad times" in the first possibility (cravings to eat more / eat more junk-food). This is probably the most important but largely underestimated and wrongly done things while dieting!
3. drink good fluids, as much as possible: water and tea. There are around 5 different theories of whoch I know to try to explain whydrinking more water help you with weight loss. Maybe it's a combination of them all. However, I think, the most important reason is the following: When you drink a lot of water, your kidneys regulate the water "abundance" and there is no reason to store as much water as a reserve. and with less water under your skin, you appear "leaner". appearances, but a good quick-fix tip ;)
4. Watch what you eat! There are tons of useful articles will give you an idea of what the "right" foods. as an easy fix that I suggest to cut significantly over simple carbs and complex carbs even by adding many, many more fruits and veggies (fiber). Try to make beautiful complex carbs before and after any physical activity and limit yourself to protein and vegetarian food n other times.
5. guarana, green tea and coffee wholesome-boosters. just use them in moderation. =) other 1. Keep your stress in check. Stress is known to trigger cortisol, the hormone junk-food, which destroys muscles and puts you out of equilibrium.
This is pure evil! so stay cool. take yoga classes, if necessary. Go for a walk in the afternoon. leave everything behind for another day. do something like once in a while. 2. work on your sleep patterns. It is said that fitness has 3 key elements: exercise, diet and rest. You need to pay attention to all three. Displacement by one, the balance is broken and the process slown down. The only tip I can give here is to get enough sleep and, even more important, do not get too much sleep, which is far worse! The most useful tip I ever got was awake at the same time every morning (yes, even Sunday) and go to sleep when you are tired (variable hours).
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