How to Optimize Your Calorie Burn!

10 tips to burn more calories.

#1: Add 10 minutes in the morning

While you may be religious about going to the gym after work, waking up 10 minutes earlier in the morning and taking a walk around the block (or, alternatively, simply dancing to your morning radio show for 10 minutes) will let you start your day off with a faster-burning metabolism and, most likely, head off to work in a better mood than usual.

Boost in calories burned: 275 calories per week

#2: Do intervals

When you alternate high-intensity cardio workout routines with moderate-intensity recovery periods, you boost your calorie burning and increase your fitness level. This will help you break through plateaus.

Here’s how: 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’re ready to progress, make the work part of the interval longer and decrease the recovery time (but never to less than 30 seconds). For example, you could do 6 minutes at a higher speed and rest for 3 minutes.

Boost in calories burned: 300-450 calories per 45 minutes

#3: Workout with a faster partner

Whether it’s in the gym or on the neighborhood track, a fit buddy will challenge you to keep up and exercise at a higher intensity. It’s the friendliest way to kick your own butt! Plus, fitness workouts go faster accompanied by good conversation.

Boost in calories burned: Simply increasing your walk from 3 mph to 4 mph will burn almost 100 extra calories in 60 minutes.

#4: Jump rope on your coffee breaks

Sound silly? It won’t after you read the numbers. Slip off your pumps and put on your sneakers, then head off to a corner with a jump rope. These quick heart-pumping fitness workouts are also weight-bearing, so your muscles and bones will benefit. And you’ll probably feel completely energized, too.

Boost in calories burned: You can burn 208 calories on two 10-minute breaks each day (that’s 1,000 calories a week)!

#5: Go longer

If your typical workout is 30 minutes — no shorter, no longer — here’s an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to your cardio. You’ll burn more calories and increase your cardiovascular endurance level, making your weekend hikes and bike rides easier. To adapt your fitness workouts to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road.

Boost in calories burned: Running 30 extra minutes on the treadmill each week can burn 400 calories.

#6: Switch it up

If you always head right for the treadmill, take a step class or get on the elliptical trainer and step up the intensity. This may increase the calorie burn of your workout because our bodies work less efficiently doing new exercises than those we’re used to. Periodically shifting activities will also decrease the chance of an overuse injury and keep your workouts fresh and fun.

Boost calories burned: Step aerobics vs. walking at 3.5 mph burns 237 vs. 177 calories in 30 minutes.

#7: Add one more day

Ho-hum … does week after week only encompass Monday-Wednesday-Friday on the treadmill? 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.

Boost in calories burned: A two-hour hilly hike can burn up to 800 calories.

#8: Hire a trainer

Nothing gets you out of a fitness rut faster than refining your routine based on the experience of someone who knows exactly how to get results. A good personal trainer (make sure they’re certified) will look at your current program to make sure it’s safe and effective. Does this sound too extravagant? Make an appointment with a trainer once a month or once every three months to update your program and get feedback on your form.

Boost in calories burned: If your trainer has you change from a fast walk to a slow jog, you’ll burn an extra 100 calories in 30 minutes.

#9: Do a mini-triathlon

Instead of trying to force yourself to stay on the recumbent bicycle for 45 minutes each time you workout, here’s your new plan: 15 minutes power walking on a steep incline on the treadmill, 15 minutes on a stationary cycle (ideally at a high resistance level), then 15 minutes in the pool (or use the racing program on your gym’s rowing machine). Be sure to warm up, cool down and stretch, and don’t forget to write down your speeds to keep track of your progress. Reward yourself when you reach the finish line!

P.S.: For an added bonus, combine this activity with cardio boost #3 — working out with a partner — to make this activity even more fun.

Boost in calories burned: One workout = 600 calories burned

#10: End each workout with an invigorating stretch

Stretching is as important after running or walking as it is after weight lifting. A study found that regular stretching can increase your strength by up to 19 percent when interspersed between weight-training exercises. With additional muscle you’ll have more calories burned throughout the day.

Boost in calories burned: You’ll burn another 50 calories after your workout routines.

What do you do to step up the intensity of your workout? What motivates you to push yourself?

Source: http://blog.nordictrack.com/nordictrack/?m=201108

AB Glider Review

Achieving a fit and sexy figure is one particular of my biggest ambitions specifically when summer time is getting close to and I wish to show an ideal form to everybody. But a lot of the time I usually cease operating on it as a consequence of my busy schedule; I have no time to go into a fitness center to carry out my workouts. I thought that having my abs trimmed and sexier is only a dream until one particular day; I noticed this specific product that brought back my confidence to pursue with my objective, the Ab Glider. In this review we’ll tackle every single aspects of Ab Glider.

Ab Glider is actually a piece of gear that is certainly particularly designed to offer workouts for the belly muscles. It truly is composed of a spherical stand, held up by two sets of legs that search like bars with twofold handle clutch that expands all of the way on top from the round stand and a two cup-like pieces exactly where knees are positioned when doing physical routines.

Looking to get a set of rock-hard six-pack abs in time for spring, then you may want to read this Ab Glider reviews and find out how it can help you achieve your goal. You probably have seen it on TV and are wondering if all of the hype is true. Well that is for you to decide, I am just going to tell you more about it.

Let’s take a look at all of the Proform Ab Glider features.

The “Circular Burn” and “Arc Crunch” combination training maximizes core training and doubles your calorie burn. Its 180 degree track rotation and locking unit ensures a smooth vertical movement. An LCD Monitor tracks your results and requires only a quick glance because of the large clear numbers. It has an incredibly tough solid steel construction which is built to last for years to come. This ab machine provides an above the floor workout which protects your neck and back from injury. It includes 2 training DVDs and an eating guide.

Benefit of using Ab Glider

Only 3 minutes a day

Costs $149.95

Combines the Circular ab workout and the ab crunch workout.

One year warranty

Has a built-in rep. and calorie counter

Weight loss guide and DVD

30 day risk free warranty

Ab Glider Pros And Cons

The Pros

“Dual Motion Exercise Training” which engages 44 percent more muscle activation. The specialized front to back and side to side movements target your whole core in ways proven to work quickly. The LCD Monitor provides immediate feedback on calories burned, number of repetitions, and length of workout to keep track of your progress. There are 1.5 inches of professional grade foam padding to ensure a comfortable workout. It comes with “The Amazing Abs” and “3 Minute Results Workout” with Elisabeth Hasselbeck, so there will be no more guess-work involved with these step by step, easy to follow DVDs. You also get “The Amazing Abs Meal Plan”, an 8 week meal plan which has 48 delicious dinner ideas and even includes a grocery list for healthy meals.

The Cons

Some first time users have found they are using their arms more than their abs. If this happens, basically you just need to experiment a bit and find the best posture to contract the ab muscles instead of pulling with the arms. Other users have complained about the knee pads not providing enough grip, allowing their knees to slide outward, and forcing them to stop every few minutes to adjust their position. Wearing shorts will definitely provide a better grip.

Overall, the Proform Ab Glider really does provide two exercise machines in one. Not only will you get a great ab and core workout (as well as arms and back), but you will also get a killer cardio routine which will blast away the calories. Do the “Circular Burn” and the “Arc Crunch” separately or combine them for an amazing gut crunching session. You will really feel the “burn” when using this machine, whether you are a beginner or more advanced user. Its solid steel construction means this machine is durable, tough, and dependable. I think this product is value priced, as you will find other similar machines sell for more and will not do as much ab glider
(This review copied from http://www.mensfitnessblog.net )

Treadmills: A great way to exercise

Treadmills: A great way to exercise

What are treadmills?: A treadmill is a piece of low impact indoor exercise machine which allows a person to walk, jog or run without moving any distance. It provides a moving running belt over a deck which offers the convenience of exercising at any time during the day, rain or shine.

When you workout on a treadmill, there is no air resistance like you experience when you workout outdoors. Moreover it's not your body that is moving but it is the ground beneath your feet that is in motion. Therefore, as compared to walking outside, it takes less energy to walk on a treadmill in the same pace. Further, as compared to walking on the road, treadmills provide a smooth and even terrain. Hence, your knees and back are likely to feel more relaxed and the chances of injuring them are also reduced. When you are walking on a road you face several other obstacles as well. One major obstacle is the inhalation of polluted air produced by moving vehicles. In order to obtain maximum benefit from exercise, one needs to breathe purer air, as much as possible. A second obstacle are the  stray roaming our  roads – having a dog run after you is not anyone’s idea of a fruitful exercise regime, which is compounded further by the risk of dog bites and possibilities of rabies infection. Furthermore, a particular difficulty ladies in Sri Lanka face is the ‘inconvenient’ behavior and attention from passer-bys. In considering all these ‘challenges’ to exercising on the road, a treadmill indeed is a very timely and solution for a full body workout. In fact, if light weights are used while working out on a treadmill, you would not only have had a cardiovascular workout but also done some muscle toning as well.

Work out (but don’t burn out): To achieve maximum benefit from exercise you need to exert yourself but without experiencing breathlessness and fatigue. Knowing the heart rate you need to maintain while exercising is the key to getting better results. Determine your target heart rate, based on your age and work within that range to achieve weight loss faster. You could use the diagram to determine the rate particular to you:

The Target Zone in this diagram shows the effective heart rate one should aim for when working out. It’s calculated according to the age of a person. For example, if you are between 25 to 30 years you should keep your per minute heart rate between 114 to 146. Heart rate could be measured manually by counting your pulse. However, most advanced treadmills have a built-in heart rate monitor that measures your heart rate when you place your hands on its special sensor. The so detected heart rate is relayed to you instantly on the treadmill screen. Compare your heart rate to your target heart rate (THR) zone. If your heart rate while exercising is too low, increase you level of exertion. If your heart rate is too high, decrease your level of exertion.

During first few weeks of your exercise program, you should keep your heart rate near the low end of your THR zone. Over the course of a few months, gradually increase your heart rate until it reaches the high end of your range. As your physical condition improves, a greater workload will be required to raise your heart rate to your zone.

Workout pattern: Each workout should consist of the below aspects.

1.    Warming-up

2.    Training zone exercise

3.    Cooling down

Warming up is an important part of every workout. Warming up prepares the body for more strenuous exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. A proper warm up ensures that you would not injure yourself while exercising. This can be done by stretching for 5-10 minutes prior to exercising. After the warm up begin exercising at a low intensity level for a few minutes. Then, increase the intensity to raise to your heart rate to your target zone for a period of 20-30 minutes. At the beginning of any exercise program, do not try to do a long strenuous workout at the onset itself – if you do, you may sustain some injuries or/and be overly fatigued. Instead, start out slow and easy. May be you could walk for about 10 minutes at a aped that is not too slow but also not too strenuous. Do this every day for a week. If this is easy for you, add five minutes to your exercise in week 2. Keep adding five minutes until you are walking or running as long as you desire and are able to. End your exercise with a lower cool down pace and stretch well at the end. Stretching will make you feel great and would assist in injury prevention. Be sure to drink plenty of water before, during and after exercise.

Watch your posture: A proper posture is essential when exercising. Think of elongating your body. Hold your head up, eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominals and buttocks.

How much should you do?

The toughest thing about starting a fitness program is developing a habit. After you have formed the habit you will want to evaluate your program and your goals. To improve cardiovascular fitness walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. If you are exercising for weight loss you should walk minimum of 5 days a week, 45 to 60 minutes at a “purposeful” pace.  But remember, you should walk fast enough to reach your Target Heart Rate, but you should not be gasping for air.