“If you want to keep a secret, you must also hide it from yourself.”
― George Orwell,
But the secrets on weight loss should never be kept away from people who need it. Why hide secrets when you know it will greatly benefit someone in the future, right?
Workout in an interval training
Alternating high-intensity cardio workout routines with moderate-intensity recovery periods will boost your calorie burning and increase your fitness level. Interval training will help you.
Try this one:
- Warm up for 5 minutes, then increase speed or resistance on the machine for 2-5 minutes.
- Return to your usual pace for 5 minutes.
- Then continue with short bursts interspersed with a moderate pace for the rest of your fitness workouts.
- Cool down for 5 minutes at a slower pace.
When you are ready to progress, make the work part of the interval length and decrease the recovery time.
You can also do this one:
- Walk for the same amount of time at the same intensity day in and day out and your body gets as bored with your workout as you do.
- Throw it a curveball with interval training, which involves varying the intensity of your workout throughout your exercise session.
- Every five minutes into your walk, jog for one minute.
- Every five minutes into your bike ride, shift into a higher gear and pedal hard for a minute.
Try to extend your workout routines
If your typical workout is 30 minutes then twice a week, try adding 10 or 15 minutes to your cardio. You will then burn more calories and increase your cardiovascular endurance level.
In this way, you are making your weekend hikes and bike rides easier.
Every two weeks up your intensity level by increasing resistance or incline on the machine or road to adapt your fitness workouts to your higher fitness level.
Here are some simple ways on how to extend your exercise on a daily basis:
- Walk with intent and intensity. Burn more calories in the same amount of time with these strategies:
- Swing your arms when you walk. You’ll burn 5-10 percent more calories.
- Wear a weighted vest. Another great way to crank up the calorie burn. Leave the hand and ankle weights at home, though. They throw you off balance and could result in injury.
- Walk on grass, sand, or a gravel trail instead of the road. It takes more muscle power to glide smoothly over these uneven surfaces (especially sand) than over asphalt.
- Use walking poles. A University of Wisconsin study found you get a much more intense workout than without the poles.
- Walk along the shoreline of a beach, lake, or pond with your ankles in the water. The resistance will cause you to burn more calories and give your muscles an added workout.
Never starve yourself
Cutting too many calories can backfire in more ways than one.
Try to subsist on morsels and your metabolism will slow so much that you’ll not only stop losing weight. But you will be lucky if you can peel yourself off the couch.
Try these simple tips on how to burn calories when you eat:
- Turn up the heat with hot peppers.
- Some studies show that very spicy foods can temporarily increase your metabolism. Gourmet groceries often stock a dozen different kinds of peppers. Buy one a week and practice adding some to various meals. Spice up your scrambled eggs with minced jalapeño, add a little fire to your beef stew with half a diced banana pepper or pull together a spicy jambalaya (using turkey sausage and lots of veggies).
- Eat five small meals throughout the day
- You might think you should eat less often if you want to lose weight, but that’s just not the case. By eating every few hours, you keep your metabolism fired up and ensure it doesn’t slow between meals in order to hang on to calories. A “meal” can be as small as a cup of soup.
- Bump up the protein in your diet.
- There is some evidence that by taking protein to the upper end of the recommended range (roughly 20 percent of your overall calories), the amount of energy you expend while resting remains the same even as you’re losing weight (normally, it falls).
Cardio on the way
If you live close enough, walk or jog to the gym to get in the cardio mode on the way, or park your car a few kilometers from the gym.
Increase the distance every couple of weeks. This will increase the difficulty as your conditioning improves.
The time should not increase much, but the speed at which you run, should.
You can also add a Saturday bike ride or Sunday morning indoor cycling class to your week, and your fitness level — and body shape — will show it.
Make your workout activity-focused and you’ll also invigorate your mind and spirit.