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How to Burn Calories

As they say, life is full of conflict, so why not deal with it at work? You train regularly with weights and cardio and watch what you eat, which should result in a fit body. That’s the catch: think about it. But what if you’re doing everything you can—giving 100% to your workouts and eating right—and you’re still feeling weak in the middle?

I’ve put together some tips to add to what you do during the day. Instead of asking you to cut back on your workouts and follow a one-size-fits-all program, I’ve come up with a list of ways you can increase your daily caloric intake. .

All of the tips presented here use one or more of three body fat fighting strategies: reducing the amount of food you eat (calories you take in), increasing the amount of exercise you do (the calories you burn) and increase your metabolic rate. (the number of calories your body needs to maintain body weight).

Plus, these tips and strategies will help you burn up to 1,500 calories a day without changing your diet or exercise. You can still do weight training and routines – just add these training tips and a healthy diet to the mix.

1. Add Intervals To Your Cardio Workout

Caloric Benefit: 150

The Technique: “Internal training burns more calories than regular training because you can do more in the same amount of time,” says Tom Seabourne, a Ph D in exercise science, and is the author of Athletic Abs with Scott Cole (Human Kinetics, 2002). To use this calorie-burning method, Seabourne says you should mix sprints with your walking, add walking to your brisk walking, and/or increase the difficulty level or speed when using cardio equipment. “Add 60 seconds of interval training every minute.

Commentary: Not only will you burn more calories during these intense workout routines, but they will also rev up your calorie burn in the hours after your workout.

2. Increase Your Training Weight by 5% – 10%

Caloric Benefit: 500-600

The Technique: “This technique shakes up your workout,” says Steve Zim, fitness expert for NBC’s Weekend Today. “Many people continue to use weights and repeat them over and over again. Their bodies get used to the stress of the exercise and they don’t burn as many calories as they should. that they subject their bodies to sudden stimulation.” Increasing your training weight by 5%-10% is a good way to do this.

Comment: Studies show that weight training (in the 6-8 rep range) increases the metabolic rate over the next two days, helping you to burn more 600 calories more after light training (12-15 rep range). In addition, by increasing your weight by just 5%, you will find yourself more motivated and will encourage you to work harder and burn more calories.

3. Minimize the number of times a day

Caloric Benefit: 200-300

The Technique: Cutting back on carbs during the last part of the day is smart for two reasons: One, you reduce the number of calories you eat each day, and two, you reduce the amount of insulin your body has to produce, the amount decreases. of fats stored by your body. You don’t need to eliminate pasta and potatoes, but cut them down at the end of the day and eat a third to half of your normal meals.

Comment: Bodybuilders know this is one of the most important ways to lose stored body fat. But if you train late in the day, get some carbs after your workout to replenish your muscle glycogen stores.

4. Write down what you eat

Caloric Benefit: 300-500

The Technique: Keeping a food journal affects your learning, because you think about everything you put in your mouth. By being able to write down all the food you eat, you are less likely to include unhealthy foods in your diet.

Commentary: Whether this has a small or profound psychological impact on you, it will provide you with valuable information about your eating habits.

*The number of calories burned by a 200-pound person who works out four times a week and eats the right amount of calories to maintain a healthy body weight. The total number of calories you burn may vary. – Adapted from Muscle & Fitness June 2005.

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