1.
Crank up the intensity early. A study from the College of New Jersey
found that people who work out harder during the first half of their
workouts and ease up a bit in the second half burn up to 23 percent more
fat than people who start out slowly. What does this mean for you?
After you warm up (never neglect this or you may end up injured), bump
up your workout intensity and give it your all. You don't have to pace
yourself so you can make it all the way through; take breaks as
necessary later in your workout.
2.
HIIT it hard. By now, you've probably heard that the one of the most
effective ways to burn fat is with High Intensity Interval Training
(HIIT). This involves short intervals of maximum intensity cardio,
followed by intervals of low intensity cardio or rest. Researchers at
Laval University in Quebec have discovered that people who do HIIT can
lose 3 times as much fat as those who do steady-state moderate cardio.
Try TurboFire® for fun, high-energy HIIT workouts that'll have you
dripping with sweat and burning major calories.
3.
Lift heavier weights for fewer reps. Boost your metabolism long after
your workout by training with heavy weights. As researchers at the
Norwegian University of Sport and Physical Education have learned, the
heavier you lift, the greater the rise in your metabolic rate and the
longer the boost will last. The result? Increased fat loss. For amazing
body-reshaping results, try ChaLEAN Extreme®, P90X®, or RevAbs®. Special
note for women: Don't be afraid to increase the size of your dumbbells!
You don't have enough testosterone to bulk up like the Incredible Hulk,
and a lean, strong body will help you burn calories around the clock.
Plus toned and shapely muscles look beautiful and give your body
symmetry. Still not convinced? Read my related Beachbody® newsletter
article, "10 Reasons Women Need to Lift Weights."
4.
Lift lighter weights for more reps. Wait . . . what? Didn't I just tell
you that you have to lift heavier to burn more fat? It's true that
training with heavy weights for fewer reps will burn more calories
post-workout and give your physique a much more dramatic transformation.
But there's also a benefit to using lighter weights at higher reps. For
one, you burn a lot of calories during your workout. And if you're very
out of shape or haven't lifted weights in a while, going lighter will
help you condition your muscles and joints and help you prevent
injuries. Start with programs like Slim in 6®, Power 90®, or Brazil Butt
Lift® until you're ready to progress to heavier weights.
5.
Stay in shape. Once you become physically fit, keep it up. The more
active you are, the better your body is at burning fat. According to
researchers at the University of Alabama at Birmingham, you can avoid
regaining belly fat by exercising as few as 80 minutes per week. Keep
stoking your fat-burning furnace with regular exercise and good
nutrition, and you'll be lean for life.
6.
Let your kitchen help you burn fat. Get your omega-3s. Fish and
fish-oil supplements are helpful fat-burners because of their high
levels of omega-3 fats. Two recent studies in Iceland and Australia
demonstrated that people who consume fish oil burn more fat than people
who don't. Additionally, the Australian study showed that when fish oil
is combined with exercise, the results were even better. To promote fat
loss, take one or two Core Omega-3™ capsules with breakfast, lunch, and
dinner.
7.
Don't cut calories too quickly. You know that in order to lose weight,
you need to eat fewer calories. But dropping them too quickly can cause
your metabolism to slow down, because your body thinks it's starving and
desperately holds onto fat. A dramatic reduction in calories can also
lead to what author Martha Beck calls "famine brain," a condition in
which your poor starved brain starts to freak out and all you can think
about is food until you go nuts and eat everything in sight. The stress
makes you much more likely to binge and end up fatter than ever. So
what's the easiest way to cut calories gradually and keep your sanity?
Start by swapping your usual breakfast for Shakeology®. It's only 140 to
150 calories and tastes great, and you can add healthy ingredients like
milk or a dab of peanut butter and still keep the total calorie count
low. Next, try cutting your total calorie intake by 250 calories per
day. Give it a couple of weeks and see if you like the results. If
you're losing weight, stick with it, and if not, cut out another 250
calories and reevaluate a couple of weeks later. If you're already doing
everything else I've mentioned in this article, you shouldn't have to
starve yourself to lose weight.
8.
Drink green tea. A study published in the American Journal of Clinical
Nutrition showed that the catechins—antioxidant flavonoid
compounds—found in green tea may stimulate the body's fat-burning
activity. You'll get the most benefits from about 4 cups of green tea
per day, but if you don't want to drink that much, green tea extract
supplements appear to have similar benefits. It's kind of cool to think
that you might be able to relax with a cup of green tea and burn fat at
the same time!