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Article Series: Exercise & Fitness
What Are The Most Effective Ways
To Exercise & Get Into Shape?
Six
Easy Tricks To Lose More Weight
The most basic approach to weight loss is
to burn more calories than you take in, but sometimes no matter
what you do it just doesn’t seem to be working. When you need
an ace up your sleeve for a critical moment, try one of these
tricks to jump-start your weight loss.
Add
weights to your routine
Adding weight-lifting to your routine is one of the fastest
ways to see results. Your body will respond almost immediately,
shaping and toning muscle, and remember, the more muscle you
have, the more fats you burn! To determine the weight you should
start with, grab a 5-lb. dumbbell and do as many bicep curls
as possible. If you can do more than ten reps comfortably,
use a higher weight. On the other hand, if you can’t do more
than eight repetitions without strain, try using a 3-lb. weight
instead. For those of you already training with weights, go
up to the next highest weight to see results. If you don’t
have weights at your home, it is highly recommended that you
invest in a set that ranges from three to ten pounds. These
usually cost less than $30 and are well worth the investment.
Increase
the intensity
During your cardio workout routine, assess the intensity level
to determine how hard you’re working. If you can carry on a
conversation with ease while exercising, it’s time to boost
the intensity. You can do that by taking deeper strides as
you move and placing a greater demand on the muscles of the
thighs and buttocks, which in turns burns more calories. The
best way to gauge the intensity of a workout is to pretend
to carry on a conversation. You should be able to speak in
short sentences with a breath after each one. Never exercise
to the point where you cannot talk.
Shake
up your routine
Despite being called a routine, your exercise program should
keep you interested. Add different activities for variety and
you not only maintain your concentration but also constantly
challenge your body to meet new obstacles and developing more
than just a few muscles. More muscles equal a greater calorie
burn – what’s not to love? Try new activities that keep your
mind engaged and experience an extra boost for your brain!
Give
your diet a makeover
The daily diet is most frequently the worst problem area when
you’re trying to lose weight. Between home and work and the
responsibilities that come with each, it can be almost impossible
to find healthy choices at the last minute. Spare yourself
the daily scrounging and stock up on healthy foods that can
be ready at a moment’s notice. Make a point to stash some of
your good-for-you snacks at work so that when the mid-afternoon
cravings hit, you have something satisfying and diet-friendly.
Challenge
yourself
Set personal goals for yourself and don’t forget to reward
your accomplishment! If your goal is to be more active at work,
buy a pedometer and challenge yourself to take 6,000 steps
during your workday. Be creative about it: walk to a colleague’s
desk rather than email, take the stairs instead of the elevator,
and go to the bathroom three floors down instead of the one
on your floor. Challenging yourself can be very fulfilling
on a personal level when you achieve your goals, and can encourage
you on to greater achievement.
Keep
a food journal
One of the most common characteristics of successful dieters
is keeping a daily journal of food intake. There’s no real
mystery about this: when you must write down everything that
goes in your mouth, it forces you to realize exactly how many
calories you consume. Keeping a journal is also beneficial
because you can pick up patterns in your eating – for instance,
if you become ravenous at a certain time everyday or if your
meals and snacks are too far apart. It can also be helpful
to note your frame of mind when you eat or mention the circumstances.
Binging as soon as you get home from work could indicate a
stressful job or it could mean it’s just been too long since
lunch. A basic food journal requires you to enter the food
you ate, number of calories, amount of fat, and how much you
consumed. This can be expanded as much as necessary to meet
individual needs. Just make sure you review it every few days
to spot any habits that need to be brought under control.
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by SolveYourProblem.com : 2005
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