This short workout is designed to help you build strong muscles to help increase your metabolism and burn fat. As we discussed on Tuesday, building muscle strength is important for boosting your metabolism, so you can burn more fat even after your workout is done.
Alternate this workout with some short-interval cardio throughout the week, and watch your excess fat melt away!
This is a short workout, but that doesn't mean it's easy! It's only a few minutes long, but it's intense. Keep in mind this workout does not include a warm up, so you will want to warm up gently first, and do some stretches at the end to lessen muscle soreness.
So grab some weights and a mat, and 10 minutes, and let's burn some fat!
Showing posts with label boost metabolism. Show all posts
Showing posts with label boost metabolism. Show all posts
Thursday, August 27, 2015
Tuesday, August 25, 2015
How Strength Training Helps Burn Fat Faster
While you may have heard that the best way to burn fat is through short-interval aerobic exercise, you can also burn fat with certain types of strength training. This is because, the more muscle you have, the more fat you can burn though normal activities - meaning, you will be burning fat even when you're not working out! You can also combine aerobic exercise with strength training to get a double whammy effect against fat.
Here are several methods of strength training you can use to burn fat and lose weight:
Note: Don't worry about bulking up - if this is a concern for you. Strength training doesn’t necessarily have to bulk you up. It can actually tone your body and help build your muscles just enough to help hold your body in more perfect alignment. Doing so can help you appear thinner and reduce body fat at the same time.
1. Circuit Training
This is something you can find at different studios that involve doing each machine for a specific period of time - usually at a fast pace. It’s a good way to get both cardio in and strength training. Usually there is little or no rest in between each machine and exercises are done in between machines as well.
2. Isometric (Or "Slow-Burn") Weight Training
This is a type of resistance training where you use the weights by holding them at certain angles for 30 seconds to one minute instead of doing faster repetitions. This kind of strength training can also be done without weights. For instance, doing planks works well too. It increases strength and stamina.
3. High-Volume Training
This type of strength training involves working one muscle group per week, concentrating on cardiovascular the rest of the time. This gives the muscle groups ample time to recover allowing for the best and most efficient building of strength training without bulking up your muscles. You can build long, lean muscles with high volume training.
4. Core Exercises
Doing core strength training exercises such as Pilates and yoga will help your body become a fat burning furnace. Try hot yoga, or purchase a Pilates machine
to use at home for no excuse workouts that build endurance while building strength. The better shape your core is in, the better your fitness level will be and the more fat you’ll burn.
5. Resistance Training for Building Strength
Using your own body, bands or other methods to provide resistance during exercise will build your strength and muscles which will also burn more fat off your body. The great thing about resistance training is that you can combine it with cardio for increased results. Use bodyweight training, or choose simple tools such as resistance bands
, or more advanced workout equipment like the resistance exercise chair.
6. Mixed Exercise: Cardio Plus Strength Training Combined
Many exercise gurus have put out videos and programs that combine cardio with resistance training that work extra well. You can typically work out for half the time by combining the two together in creative ways and burn more calories. You can seriously blast fat away with these programs - and many of them are a lot of fun!
Try this one, for example: Shaun T's FOCUS T25 Base Kit - DVD Workout
7. Cardio Then Strength Training
You can also burn fat by doing the exercises separately. The strength training builds muscle, which burns more fat, and the cardio burns fat. You can do the cardio and the strength training together or separately. Studies show that it doesn’t really matter, other than the fact that when you do it together you can do it in half the time.
Burning fat through strength training is a two-pronged effort. You’ll need to combine strength training with some sort of cardiovascular exercise for it to be the most effective and to avoid having bulky muscles. But, for long-term fitness goals, this is your fat burning answer.
Here are several methods of strength training you can use to burn fat and lose weight:
Note: Don't worry about bulking up - if this is a concern for you. Strength training doesn’t necessarily have to bulk you up. It can actually tone your body and help build your muscles just enough to help hold your body in more perfect alignment. Doing so can help you appear thinner and reduce body fat at the same time.
1. Circuit Training
This is something you can find at different studios that involve doing each machine for a specific period of time - usually at a fast pace. It’s a good way to get both cardio in and strength training. Usually there is little or no rest in between each machine and exercises are done in between machines as well.
2. Isometric (Or "Slow-Burn") Weight TrainingThis is a type of resistance training where you use the weights by holding them at certain angles for 30 seconds to one minute instead of doing faster repetitions. This kind of strength training can also be done without weights. For instance, doing planks works well too. It increases strength and stamina.
3. High-Volume Training
This type of strength training involves working one muscle group per week, concentrating on cardiovascular the rest of the time. This gives the muscle groups ample time to recover allowing for the best and most efficient building of strength training without bulking up your muscles. You can build long, lean muscles with high volume training.
4. Core Exercises
Doing core strength training exercises such as Pilates and yoga will help your body become a fat burning furnace. Try hot yoga, or purchase a Pilates machine
to use at home for no excuse workouts that build endurance while building strength. The better shape your core is in, the better your fitness level will be and the more fat you’ll burn.5. Resistance Training for Building Strength
Using your own body, bands or other methods to provide resistance during exercise will build your strength and muscles which will also burn more fat off your body. The great thing about resistance training is that you can combine it with cardio for increased results. Use bodyweight training, or choose simple tools such as resistance bands
, or more advanced workout equipment like the resistance exercise chair.
6. Mixed Exercise: Cardio Plus Strength Training CombinedMany exercise gurus have put out videos and programs that combine cardio with resistance training that work extra well. You can typically work out for half the time by combining the two together in creative ways and burn more calories. You can seriously blast fat away with these programs - and many of them are a lot of fun!
Try this one, for example: Shaun T's FOCUS T25 Base Kit - DVD Workout
7. Cardio Then Strength Training
You can also burn fat by doing the exercises separately. The strength training builds muscle, which burns more fat, and the cardio burns fat. You can do the cardio and the strength training together or separately. Studies show that it doesn’t really matter, other than the fact that when you do it together you can do it in half the time.
Burning fat through strength training is a two-pronged effort. You’ll need to combine strength training with some sort of cardiovascular exercise for it to be the most effective and to avoid having bulky muscles. But, for long-term fitness goals, this is your fat burning answer.
Tuesday, August 11, 2015
9 Ways to Boost Your Metabolism
There are many little things you can do during the day to increase your metabolism - from moving around more, to ensuring that you stay hydrated. The following suggestions can help you rev up your metabolism, making it easier to lose weight and get healthy.
1. Drink Cold Water – Drinking cold water forces your body to heat up the water to digest it properly, thus using more calories and boosting your metabolism.
2. Start Your Day with Exercise – Movement increases metabolism during the activity and long after you’ve stopped the activity. Start your day with exercise and find other times during the day to keep moving.
3. Use Caffeine – Many people balk at the idea of purposely ingesting caffeine but let’s be honest - it’s in many supplements and drinks, and most of us use it. If you have no health issues that make it impossible to use, realize that it does boost metabolism but be careful and use in moderation. Try green tea, or resveratrol for healthier options.
4. Eat Healthy Lean Protein – Don’t add protein powders and processed ingredients to your food. Instead, eat healthy lean proteins which can be found in vegetables, legumes, fish, and lean meat.
5. Drink Green Tea – This is loaded with antioxidants, caffeine and something called EGCG (Epigallocatechin gallate) which is thought to boost metabolism.
6. Try Gym Machines – Sometimes it can be hard to exercise at the gym and the machines look scary. But some machines are extra good at burning calories with less work, such as elliptical machines.
7. Eat Omega 3s – These are found in salmon, hemp seeds, flax seeds and chia seeds, and are all great ways to get in your Omega 3s which help lower the risk of heart disease, depression and dementia.
8. Try a Juice Fast – This consists of juicing vegetables and fruit for three to seven days instead of eating regular food. It’s important to ensure that you drink the juice whenever you are hungry and still get in your normal amount of water each day. A juice fast is a good way to jump-start your metabolism in a way that fills your body with nutrition.
9. Take Resveratrol Supplements – This ingredient, found in red wine, grapes, cherries, and cranberries, reacts on the body a lot like caffeine. It increases motivation and revs up the metabolism - and it may be a healthier option than caffeine.
Whichever methods you chose to incorporate into your life, it is important that you talk to your health care provider to make sure that you are generally healthy.
Adding supplements and even exercise can be dangerous for some people, especially if you’ve been sedentary for a long time. So it’s important that you go to your doctor, get a clean bill of health, and then work gradually toward boosting your metabolism in the healthiest ways that you can find.
1. Drink Cold Water – Drinking cold water forces your body to heat up the water to digest it properly, thus using more calories and boosting your metabolism.
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| Image courtesy of stockimages at FreeDigitalPhotos.net. |
3. Use Caffeine – Many people balk at the idea of purposely ingesting caffeine but let’s be honest - it’s in many supplements and drinks, and most of us use it. If you have no health issues that make it impossible to use, realize that it does boost metabolism but be careful and use in moderation. Try green tea, or resveratrol for healthier options.
4. Eat Healthy Lean Protein – Don’t add protein powders and processed ingredients to your food. Instead, eat healthy lean proteins which can be found in vegetables, legumes, fish, and lean meat.
5. Drink Green Tea – This is loaded with antioxidants, caffeine and something called EGCG (Epigallocatechin gallate) which is thought to boost metabolism.
6. Try Gym Machines – Sometimes it can be hard to exercise at the gym and the machines look scary. But some machines are extra good at burning calories with less work, such as elliptical machines.
7. Eat Omega 3s – These are found in salmon, hemp seeds, flax seeds and chia seeds, and are all great ways to get in your Omega 3s which help lower the risk of heart disease, depression and dementia.
8. Try a Juice Fast – This consists of juicing vegetables and fruit for three to seven days instead of eating regular food. It’s important to ensure that you drink the juice whenever you are hungry and still get in your normal amount of water each day. A juice fast is a good way to jump-start your metabolism in a way that fills your body with nutrition.
9. Take Resveratrol Supplements – This ingredient, found in red wine, grapes, cherries, and cranberries, reacts on the body a lot like caffeine. It increases motivation and revs up the metabolism - and it may be a healthier option than caffeine.
Whichever methods you chose to incorporate into your life, it is important that you talk to your health care provider to make sure that you are generally healthy.
Adding supplements and even exercise can be dangerous for some people, especially if you’ve been sedentary for a long time. So it’s important that you go to your doctor, get a clean bill of health, and then work gradually toward boosting your metabolism in the healthiest ways that you can find.
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