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IN THE GYM

IN THE GYM

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Published by Rahul Dubey
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Published by: Rahul Dubey on May 27, 2013
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IN THE GYM 1. Catch the running bug.

You'll continue to burn fat after your jog: People who run for at least four hours a week melt more calories than non-runners, even when they're not running, a Yale University School of Medicine study reports. 2. Crank it up early. Working out harder during the first half of your workout and taking it easier during the second burns up to 23 percent more fat than doing the opposite, according to a study from The College of New Jersey. 3 & 4. Go hard -- and make it quick. Staying at 80 percent of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in Obesity notes. And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent, a Colorado State University reveals. Health.com: 10-minute ab workout 5 to 7. Lift dumbbells ... slowly. More muscle equals mega metabolism boost. Strength training can help you trim major fat, research reveals -- and doing super-slow (versus normal speed) reps increases strength by 50 percent. Plus, using dumbbells activates more muscle fibers than using machines, explains Gregory Haff, Ph.D., an associate professor in the exercise physiology department at West Virginia University. 8. Speed up, slow down. Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds. 9. Put on weight (literally). Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 percent. 10. Download Rihanna, not Brahms. Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say. 11. Let kettlebells ring. Not only does working out with kettlebells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time. Health.com: Get gorgeous arms 12. Keep it up. As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham. 13. Add poles. Use Nordic poles while you walk, and you'll burn 20 percent more calories, says research from The Cooper Institute in Dallas.

. Kick it. Exercisers who inhaled strawberry and buttered-popcorn scents torched more calories than those who sniffed neutral odors.and burn more fat -. don't trim more than 250 calories a day. Stay above 1. author of "The 7 Principles of Fat Burning. but it feels less tiring. If you diet. Downing five 5-ounce cups of green tea a day boosts metabolism. consultant for the book "100 Ways to Supercharge Your Metabolism. Danish research reveals." "That's stress. Health." 27.. Lift heavier weights for fewer reps to make your workout more intense -. Eating two eggs for breakfast while dieting will help you trim more weight and body fat than if you ate the same amount of calories noshing on a bagel. Add pounds. Get more protein. "you'll see more gains in strength and muscle mass. Have an omelet. Fit people have more fat-burning metabolites in their blood than couch potatoes do. and stress creates more belly fat.200 calories. 17. cherries. nix the rest. and cut calories gradually. 26. Guzzle green tea -. Stay in shape. Manfroy says. 19. one study shows." Two cups of coffee will also do the trick. Munch on these. Lift first.200 calories a day.com: Aromatherapy massages: touch and scents can vaporize stress 18.. Almonds.. Doing strength training before cardio can torch more fat than cardio alone. Dr. according to Australian research. "The average person's body goes into starvation mode if she eats fewer than 1. M. And if you do one move after another without pausing. like Wii golf. IN THE KITCHEN 22.14 & 15. says Lyssie Lakatos. Cutting calories too quickly slows your metabolism down. 20. whole grains." says Dr.D. yogurt. Box yourself in.com: Is coffee healthier than you think? 25. 23 & 24. 28 to 33. . R. author of "Fire Up Your Metabolism.." says Eric Berg. grapefruit. and spicy foods have all been shown to torch fat. according to research from the Smell and Taste Treatment and Research Foundation in Chicago. Try aromatherapy." 16. scientists say. Wii boxing knocks out nearly twice as many calories as some other games.Manfroy says. Pierre Manfroy. .. scientists say. Health. Playing soccer not only torches more fat and builds more muscle than jogging.or coffee.D. Eating a protein-packed breakfast and lunch helps you burn more postmeal fat than if you eat lower-protein meals.

and stand while chatting with co-workers. Walk more (in denim). as did wearing jeans to work." 39. Vitamin C can help you burn more fat. Cut your TV time in half. research notes. one study shows. Dine like a Greek. 47.com: Too much TV linked to earlier death . 37. Women who go without eating for long periods are more likely to have higher bodyfat percentages than women who nosh more regularly. Graze. says Leslie Cooper. Keeping nontraditional hours lowers levels of hormones that trigger satiety. increases blood glucose and insulin levels. Your body can only handle so much food at a time. pace while on the phone. Work the day shift. mobile headsets) helped people trim pounds and fat. Researchers found that fitness-friendly offices (think treadmill desks. Health. and raises levels of the stress hormone cortisol (which can drive you to eat more). Stop gorging. and D may help you lose fat. one study notes. 46. Eating a diet rich in monounsaturated fat (think olive oil. Eating a low-glycemic-index breakfast (such as muesli and peaches) will help you burn more fat during a subsequent workout than eating a high-glycemic-index meal (like waffles). 35. Aim for 400 to 500 mg of C and 800 mg of D a day. since dressing casual encourages you to move more. avocados) can help trim both weight and fat. Add fish oil (And work out). 38. Dr. 43 & 44. Skip juice. Taking 6 grams of fish oil per day and hitting the gym three times a week can help nix body fat. Think before you drink. Reaching for an apple instead of apple juice is not only better calorie-wise. Sipping as few as 90 calories' worth of vodka can slow your metabolism by 73 percent. Nix the boob tube. an Australian study reveals. Health. but it'll also do a better job of boosting your metabolism. 36. Wear comfy clothes when you can. and you'll burn more calories each day. so stick to 600 calories or less per meal to maximize fat-burning. co-author of "Flip the Switch: Proven Strategies to Fuel Your Metabolism and Burn Fat 24 Hours a Day.com: The best ways to boost your metabolism IN YOUR LIFE 41 & 42. 45. research published in the British Journal of Nutrition shows. Manfroy explains.Health. research from the University of Vermont suggests. Fuel up right. scientists say. researchers from the University of Nottingham reveal. Get C and D.com: 7 foods that fight fat 34.

51. Get your snooze on. especially because your metabolism is slower while you sleep. according to research published in the Annals of Internal Medicine. researchers found.and burn fat -.as efficiently if you down a huge meal right before bedtime. Eat a smaller dinner.by doing some sort of exercise within the first few hours of being awake. Manfroy says. Sleep for a solid 81D 2 hours instead of 51D 2. Your body may not digest food -. Sweet dreams! . 49. Cooper suggests. Go mental. People who visualized themselves training a specific muscle boosted the strength in that muscle group. Jump-start your morning. Wake up your metabolism -. and you'll lose more fat.and get fat-burning started -. 50.48. Dr.

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