65 weightloss tips. <— go here!
High Intensity Interval Training- HITT workouts consist of burst of high intensity activity combined with a short period of lower intensity. HIIT is a very demanding workout, but is great for producing results! HIIT also produces EPOC, Excess Post-Exercise Oxygen Consumption. This is an increase in oxygen consumption and an increase in your metabolism after strenuous activity. The body continues to require oxygen at a level that exceeds oxygen requirements when the exercise began in order to reoxygenate the blood, restore the body’s pre workout temperature, heart rate , and breathing . Therefore, it’s work to restore the body to it’s pre-exercise state; making you a fat burning machine!! Below are three High Intensity Interval Training (HITT) workouts for you to try
Workout #1: HIIT Treadmill Workout: Intervals with an incline.
Warm-up: 5 minute walk or jog at a comfortable pace. Find a Challenging Treadmill Setting: Find a treadmill setting that you can sustain for no more than one minute. Set your incline and speed to a slightly higher than what you are comfortable with. Learn what your one-minute limit is. After one minute, you should feel like you just sprinted away from a cheetah. 1 Minute Work – 2 Minutes Recovery: Next, after going all-out for one minute (the work interval), slow down for two minutes (the recovery interval). Everyone’s recovery interval will vary depending on your fitness level. “Easy” may be a 2.5 mph walk at zero incline, or a 3.5 mph jog. After two minutes in recovery, you should feel ready to go full force again. Your heart rate will stay elevated through the entire High Intensity Interval Training Workout. Do 5-8 Intervals followed by a 10 minute cool down.
Workout #2: HIIT Track Workout
Warm-up: 5 minutes brisk walk or jog. 30 Seconds Work- 2 Minute Recovery: Give your maximum effort to sprint for 30 seconds on the track, slow down to a light jog or walk, depending on your fitness level, for 2 minutes. The idea is that you are going so hard during the work interval that you will need to walk during the recovery period. Do 6-10 Intervals followed by a 10 minute cool down. ————————————————————————-
Workout #3: HIIT Endurance Bike Ride
Follow this High Intensity Interval Training Workout that can be done outdoors or on a spin bike at the gym! Remember: Always vary your speeds for each ride. A little variety leads to improvement on your times!
60 Minute Ride: After warming up at a comfortable pace for 10 minutes, stand up on your bike and accelerate for 30 seconds, sit down and keep your speed for another 30 seconds, then gradually back down to a comfortable pace. Repeat this this interval every 5 minutes.
What is thermogenesis and what does it mean for weightloss?
Thermogenesis is non-voluntary (and some voluntary) activity such as shivering, fidgeting, maintenance of posture, and flexing which exerts energy (thereby using calories)
Although it doesn’t compensate for overeating or lack of exercising, understanding and using thermogenesis is an EASY way to burn more calories, look better, and tone your body.
Here are some things you can do:
- Don’t stop moving.
- Stand rather than sit, and sit rather than lie.
- Keep your body tight, your shoulders back, and your back STRAIGHT.
- Make yourself walk more than you normally do simply by parking father away, leaving the food in the kitchen so that you have to get up and get some, etc.
Doing these things can help you burn 100-300 calories EXTRA a day which can add up to about 1 lb every 2 weeks.
You can go one step beyond thermogenesis and do exercises during otherwise sedentary activities such as:
- doing leg lifts, crunches, etc while watching TV
- sitting on a balance/exercise ball while at the computer
- doing squats while brushing your teeth
- doing leg lifts or stretches while reading
20 Habits That Make You FAT.
FAT HABIT #1: Eating “low-fat”
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
FAT HABIT #2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge.
FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
FAT HABIT #4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits, you’re adding an additional 150 calories to your meal. Eat three over the course of dinner and that’s 450 calories. That’s also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What’s worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
DID YOU KNOW? You don’t need to make big changes to your diet to lose 10, 20, or even 30 pounds. You just need to make the right small tweaks. Change how you look and feel—fast and forever—with this must-see report on the 25 best nutrition secrets ever!
FAT HABIT #5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
FAT HABIT #6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiologyfound that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
FAT HABIT #7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!
FAT HABIT #8: Watching too much TV
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.
SNACK YOURSELF THIN! It can be a challenge to find snacks low in sugar and high in protein and fiber. Our list of the 50 BEST SNACK FOODS IN AMERICA will help keep you lean and full all day long!
FAT HABIT #9: Ordering the combo meal
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal.” Why? Because when you order items bundled together, you’re likely to buy more food than you want. You’re better off ordering your food piecemeal. That way you won’t be influenced by pricing schemes designed to hustle a few more cents out of your pocket.
FAT HABIT #10: Facing the buffet
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.
20 NEW TERRIBLE FOODS! Some restaurant foods have an entire day’s worth of calories and several days’ worth of fat and salt. Avoid these shocking diet disasters at all costs: THE WORST FOODS IN AMERICA!
FAT HABIT #11: Eating off larger plates
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.
FAT HABIT #12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
FAT HABIT #13: Choosing white bread
A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.
FAT HABIT #14: Taking big bites
The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.
FAT HABIT #15: Not drinking enough water
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
BEVERAGE BONUS: Drinking water is always a smart idea, but there are some beverages that should be avoided at all costs. Protect yourself—and your waistline—from THE 20 WORST DRINKS IN AMERICA.
FAT HABIT #16: Having overweight friends
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)
FAT HABIT #17: Eating too late
Your body can burn flab while you sleep, but only if it isn’t too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.
FAT HABIT #18: Not using a scale
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.
FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.
FAT HABIT #20: Eating when emotional
A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn’t involve food and you’ll prevent yourself from overloading on calories.