Through the years I’ve battled weight loss and I’ve become very good at figuring out how to burn calories fast. I’ve put together a routine that I’ve used with great success and I wanted to share it with all of you. The diet is a little boring, I’ll warn you in advance, but it works and it’s good for you. If you can get over the “everything has to taste like candy” issue that most people have with dieting, you should have no problem at all.
The Burn Calories Fast Diet
In the mornings I start the day off with a very sensible meal consisting of oatmeal and egg whites. When I say oatmeal I don’t mean the sugar loaded oatmeal packets, I mean the old fashioned plain oatmeal that comes in the tall round container. It’s a little boring tasting but it has a lot of benefits. Oatmeal takes a long time to burn off, unlike most sugary cereals, so you get a slow supply of energy throughout the day.
For lunch I make a sandwich using turkey, chicken or lean ham (not cooked ham) on whole wheat bread and as much mustard as you like. For the bread look for real stone ground whole wheat, not the wheat bread that looks like split top white. Most split top breads contain partially hydrogenated oil, which is terrible for you, and all of the nutrients are bleached away in the bread making process. On the side I bring a small bag of low salt pretzels and a low fat yogurt.
For dinner you can be more creative, in fact I would encourage it. Try to keep the fat content low, so avoid things like mayonnaise, high fat salad dressings (usually the creamer ones), and anything fried. I’ve made a lot of pastas with grilled chicken, tacos made with ground turkey, and lean steaks. The more creative you are with your meal selections the less you will feel as though you are being “punished” with your diet, and are much more likely to stick with it.
I would try to snack as little as you can of course but if you are hungry give celery a try. While the myth about celery containing negative calories (that you burn more chewing than celery has) is not true, it’s still really a low calorie treat, is very portable and will fill you up more than you think. Again it’s not going to taste like a candy bar but the ultimate goal is learning how to burn calories and if you can do that all of your weight loss goals will come true.
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The idea of the program is to develop a consistent approach that will teach you how to burn calories fast as well as increase your metabolism through exercise. When you are able to do one of the many ways to burn calories, you will burn fat fast.
If you want to be successful with this program you need to be dedicated and focused so prepare yourself mentally and physically. If you are concerned about your health you may be wise to check with your physician prior to starting any calorie burning program.
Most people struggle when starting out a metabolism boosting, fat burning workout is not so much on the physical side of things but on the mental side of weight loss. Everyone wants to see instant fat burning results but the reality of the situation is that nothing good comes that easy. Rest assured, burning calories and losing weight is a very good thing and you will feel good, look good and have more energy than you ever have.
Before starting any fat burning exercises, be sure to prepare your body by stretching and warming up. Most people do a quick stretch but that is really not enough, spend 10-15 minutes stretching prior to beginning any high intensity calorie burning exercises. Also be prepared not to overdo any exercise routine, your body needs to rest and recover properly. Overdoing any workout will only result in you being too sore to exercise later in the week.
Start out easy on your first day, you aren’t training for the Olympics, you are preparing your body for a steady increase in intensity. Take a long, brisk walk for 20-30 minutes and don’t forget to cool down by stretching and walking, as opposed to plopping down on the couch immediately following.
On day two work in some mild exercises that increase metabolism and helps your body burn calories fast. Use dumbbells to do some bicep curls and work in a few pushups. Again, do not overdo the exercises but don’t be afraid to push yourself. If the workout seems to easy increase the intensity slowly.
On day three do another long walk, gradually increasing the intensity from the walk you did on day one.
Spend the fourth day resting and stretching. More than likely your body is not used to a steady workout routine and will take some time to adjust. This is also a good day to refresh mentally. If you are mentally overloaded your body will feel fatigued as well. Spend some quality time doing things you enjoy.
On day five, get out there and walk once again. Increase the intensity again from day one and two. If walking is not a challenge try a light jog.
On day six try an exercise routine you enjoy like swimming, playing basketball or running around with your kids. Uncovering fun exercises that also burn calories fast will help you to stay on track and meet all of your fat burning goals. If possible try to work in an upper body workout like the one you completed on day two.
The first week you should find yourself having more energy and as a result your body will begin to see a boost your metabolism and will begin the process of burn calories fast. You may not see a gigantic impact on the scale, maybe a pound or two, but that is ok, your body doesn’t lose pounds that quickly unless it is sick. Stick with it, be patient and when your metabolism is increased you will see weight loss results faster and faster. As you gradually increase your workout routine you will see better and better fat loss results and your workout will become easier and easier to do. You can do this and it all starts with that first step.
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We all know it’s bad for us. We hear the endless references to it when experts tell us what NOT to eat. We know it’s one of the leading causes of obesity, heart disease and high cholesterol. So why exactly do we continue to eat fast food even when we know it’s terrible for us? Here are a few quick tips for finding healthy fast food overcoming our fast food addiction.
1. Fast Food is FAST Food
Well yeah, that’s kind of implied in the name right? The pace of life has never been faster, with most of us on the go with our jobs and our kids, and we feel like there just aren’t enough hours in the day to take the time to make a good home cooked meal.
While it’s true that there isn’t enough time to make a huge, thanksgiving style, feast every day but not all home cooked meals force us to slave over a hot stove for hours. The key to having time to make dinner is planning. Make a schedule of meals for the week, go to the store and buy everything you need. When you have everything you need in front of you, meals don’t take nearly as long.
2. Fast Food Is Cheaper
This is more of a lunchtime problem, but if you’re low on cash the fast food chains offer dozens of quick, cheap meals, but you pay for it with high cholesterol and loads of sugar. For example, the McDonalds dollar menu (in my area) offers a double cheeseburger, a McChicken sandwich (fried), Chicken McNuggets or two apple pies for $1 each. None of those items have less than 12 grams of fat!
The perception here is that a decent meal costs way more to make, but does it really? Perhaps it is, but it isn’t cheaper by much. A turkey sandwich and a bag of low salt pretzels is a much smarter choice and can be had for less than $2.50 a day. The fast food dollar menu may be slightly cheaper but your health is worth more than an extra few cents isn’t it?
3. It’s Hard To Eat Healthy On The Road
Whether traveling for work or for pleasure, we just don’t eat right on the road. People tend to eat at restaurants they recognize and the fast food chains that you see on every other street corner are often the first stop. On top of that, without a kitchen it’s hard to prepare a good meal. I’ll admit, this one is tough to overcome, but it’s not impossible.
I always tend to eat poorly while I’m traveling, but I have found that packing healthier snacks like low salt pretzels, apple slices, oranges or granola bars keeps me from crashing the fast food windows as often, and I don’t feel like a ball of flub after I eat them. If you are traveling for more than a few days, inquire about the availability of a refrigerator in the hotel room and find a local grocery store. If you are forced to eat out, avoiding fried foods and mayonnaise when possible can make a world of difference.
4. Fast Food Tastes Better
This one is a total misconception. Fast food chains entice us with whatever they can to get us to buy their products, but with all the money spent on commercials and pictures of a delicious looking food, does it ever really taste that good? Personally, I am almost always disappointed with the quality and feel like I have a brick in my stomach when I’m finished eating it.
If fast food tastes better than your home cooked meals, it’s time to get more adventurous with your food. Try some new recipes or add new spices to your meals, and try not to make the same thing too often. Being repetitive with your meals will become boring fast and force you right back in to the rut of eating bad food.
As many of you know I’ve struggled with weight loss for a long time, as most of us have, so I’ve tried a lot of fad diets, exercise routines and even diet supplements with varying degrees of success. One diet I tried recently is the Weight Watchers points diet, and really had pretty solid results.
I joined the online version of weight watchers because I knew I wouldn’t attend meetings due to my busy schedule. Their system had a few features, most of which I thought were “fluff” but the points calculator was useful and the recipes with point totals and portion sizes were also very helpful. I didn’t use much else of the site but it did have some other features.
The diet focuses on teaching you to actually eat right and watch portion sizes. There are many diets out there that help you lose weight quickly but Weight Watchers is a slower diet. Rather than counting calories, they set up a point system to help people better understand what they are eating. Point totals are calculated for each food based on the amount of calories, the amount of fat, and the amount of dietary fiber. The formula is copyrighted so I’m not going to disclose it but there are a number of websites that have it and even have calculators to make your life easier.
Depending on your size, age, gender and exercise level, you are assigned a total number of points you can consume each day. Obviously larger folks get more points than smaller people, men typically get more than women and younger people get more than older people. For example, a 6 foot 3 inch, 280 pound, 29 year old male would start off with a daily points total of around 42 (I know this from experience). You also receive a weekly bonus points total of 35 points that you can use any way you like, be it spreading them around or using them all up at once.
The amount of points assigned to any one food shouldn’t come as a surprise to any of us. Bad foods like pizza, burgers and french fries are all high in points, while foods like vegetables, fruits, and whole grain cereals are relatively low. I found a few meals that I liked on the site, and I had a few more that I made on my own that were relatively low in points. I tried to make two or three of my favorites each week, and make extra portions so I could also eat them at work the next day since following a diet at work is usually the hardest.
Making substitutions in your diet such as using lower fat milk and cheese, or using whole wheat pasta instead of regular pasta can help you lower your point consumption. The motivation I used was that if I found ways to lower my total, I could spend the extra points on a small desert like a reduced calorie ice cream sandwich.
The diet also recommends that you exercise regularly, and during this time I used a recumbent exercise bike four times a week for around 20 minutes a day. Between work and family I didn’t have much more time to devote than that but it was a nice way to wake up in the morning and feel refreshed.
When it was all said and done I lost around 20 pounds in about two months, which I felt fantastic about. My clothes fit better, I had more energy and I didn’t get winded easily by doing simple things like walking up three flights of stairs. I lost the most weight during the first week (about five pounds) and then averaged about 2-3 pounds a week after that. A lot of people looking to lose weight fast will be disappointed by those numbers but when you lose weight fast you also gain weight fast when you stop dieting. Losing weight slowly is a much more natural, and sustainable way of shedding those excess pounds.
All in all, I think the plan itself is a good option for people looking to find a diet they can actually stick to not just during the diet period itself, but over the long term. Whether the membership fee was worth it or not I don’t know. Some of the tools on the site were handy but I really could have set up a spreadsheet to accomplish the same thing. With enough research you can really do 99% of it on your own. Regardless of whether you pay for it or not, the diet works pretty well and I would recommend at least looking in to it.
Many people think that to burn calories fast is abandoning life outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.
This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one’s schedule. This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.
Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.
So if one is ready for extreme fitness, here is all there is to know about full body work out:
Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.
Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that’s just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.
Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.
Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:
Training commences only once every two to three days. This is so easy isn’t it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.
Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.
One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.
Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.
Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.
When you talk about sports fitness, what comes first in your mind? It is, basically, the different sports activities, right? This is because sports fitness has always been referred to as the sports itself.
Generally, sports entail physical activities that are usually carried out for some “recreational” functions such as self-satisfaction, entertainment, competition, etc. It uses physical activity that is why most fitness experts regard sports as one way to burn calories fast. It can also be considered as one way of physical fitness; the only difference is that sports fitness is more inclined to the development of skill or ability.
However, like physical fitness, sports fitness is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a sports enthusiast is able to maintain a well-balanced lifestyle in order to cope up with the strenuous demands of sports.
In sports, people should learn how to value their health. Otherwise, they can never endure the kind of energy that is required when playing sports activities.
Therefore, for people whoa re into sports fitness, here are some tips that you could use in order to stay healthy and be active on whatever sports you want to pursue:
1. Drinks lots of water
Humans can survive days, or even months without food, but they can never last a day without water.
Water is, indeed, the most important element needed by the body. Excessive perspiration, without any means of replenishing the lost fluids will result to serious health problems, and even death.
Therefore, for people who are into strenuous exercises and trainings, it is best to always drink lots of water.
However, for sports enthusiasts, water may not be enough to replace the kind of fluid lost. Hence, it would be better if they would have sports drinks instead. Aside from the fluid, sports drinks have tow additional important ingredients needed by a person who is into sports fitness: carbohydrates and electrolytes.
Electrolytes are usually lost during strenuous physical activity, and this can only be replaced through sports drinks. Carbohydrates, on the other hand, are also needed by the body during rigid workouts to provide more energy so that the body can cope up to the demands of the activity.
2. More veggies!
People who are into sports fitness require more intakes of vegetables and fruits. This is because the body is craving for more vitamins and mineral supplements. It makes the body stronger and healthier enabling it to cope up with demands of the activity.
3. Calcium intake
People who are into sports fitness should have calcium present on their diet. This is to provide stronger bones to the body.
Since the body is more exposed to greater physical activities, it is important to have stronger bones in order to avoid fractures or certain bone diseases like “osteoporosis.”
Calcium can be found in different vitamin and mineral supplements. They are also abundant in foods like sardines, tofu, dairy products, etc.
4. Warm exercises are always important before any kind of strenuous activities.
This kind of activity is needed in order not to strain the body. Hence, before playing the sports that you have always love, it is best to do some warm-up exercises first.
Indeed, engaging into sports activities is one great way of being physically fit. The best thing about it is that in sports, you get to enjoy the best of both worlds.
