Burn More Fat, Faster

1- The fact that the early bird to get experience.

Lace up first thing and you'll increase your chances of exercise three times a day. A study of 500 people in the Mullen Clinic, a center for preventive medicine and health in Scottsdale, Arizona, 75 percent of those working in the morning did regularly, compared to just half of the exercises in the afternoon, and another quarter -work crowd. "In the beginning of the day, with less number of excuses for skipping exercise," says clinic founder Arthur Mullen, DO. Do not get up on time, of course, is the principal. "The extension using the snooze button just five minutes to avoid falling into a deep sleep again," Dr. Mullen advice. Bonus! You have to go to work feeling focused: A recent study by the University of Illinois at Urbana-Champaign that 20 minutes of moderate aerobic exercise improves concentration, reading comprehension, and cognitive function.

 2: pedal hit metal.

Instead of going from zero to 60 to sweat the calories, consider this: Make a quick routine sculpture memory can increase the amount of fat-soluble. Exercises in the study at the University of Tokyo, who rode a bicycle within 20 minutes of weightlifting operated stores more fat compared to others who do not rest longer or tone at all.

3 Pay own pace, speed up your metabolism.

Completion of toning and ready to get sweaty? Gun that is a little bigger afterburner. "The high-intensity exercise increases the secretion of growth hormones that mobilize the fat used as fuel, plus it causes your metabolism to stay elevated for 10 to 15 percent higher than the baseline for burn more fat for several hours after training, "says Arthur Weltman, PhD, director of the exercise Physiology Laboratory at the University of Virginia in Charlottesville. In other words, if you have worked 300 calories during the session, a bonus of 45 to burn calories is obtained even after being dried

4 Give up her seat to teach your bottom line.

Even regular exercise can benefit from additional toning Tush, and the body's largest muscle group, and doses throughout the day in your office work. "When you are walking or running, it is hamstrings, hip flexors and calf muscles to get as much work," FITNESS consultant member of the Management Board Fonda Wright, MD, an orthopedic surgeon at the University of Pittsburgh Medical Center says. "But if you go uphill, buttocks do not play a role." The good news? If you keep doing that with your legs crossed end-firming during a workout, you can easily slip the bucket while his colleague is not looking. Get up from your chair, feet shoulder-width apart. Cut the ass to make you feel as if you are going to sit down, landing, and then formed, and the pressure of the buttocks while stretching. Do three sets of 10-15 representatives of two or even three times a day.

 5: Take a walk strength to overcome the recession in the middle of the day.

-called 20-20 Rule: less than 20 minutes of low intensity aerobic activity such as walking can give you an increase of 20 percent in energy research at the University of Georgia in Athens located. "It's a paradox: Many people assume that tired of the exercise, but in fact the opposite is happening," says study author Patrick O'Connor, Ph.D., professor of kinesiology. "We're not sure what biological mechanism," he says, "but indirect evidence suggests that chemicals in the brain such as dopamine and serotonin are changed and make the improvement of energy." In addition, rapid charging only about 75 calories burned. Sure beats the added value of 250 calories then stolen recession "in bowling.

 6: Do you have two steps.

When choosing the stairs, go to them two at a time - as long as you do not wear high heels. Explosions activated fast muscle fibers contraction legs quick energy "which burns more calories than slow-twitch fibers. In addition, it will use some of the muscles that normally do not get enough work." Muscle cells is designed so you can quickly jump away, kicking hard, fast punch - I call moves increasingly in modern society, "says Scott Mazzetti, Ph.D., professor of the practice of science in Salisbury University, Maryland. " But unfortunately, delete or lose-the use situation, so it is good to regularly active. "

. 7: Go as Jambi.

In line it extends significantly reduces muscle pain, according to a study conducted at the Norwegian Knowledge Centre for the Health Services in Oslo. Jump stretch your Bosticsersasa? Collapse this 17 minutes HUBERTY relaxing around Jennifer, Ph.D., an exercise physiologist at the University of Nebraska at Omaha.
Warm up first with five minutes of high-speed traffic on the knee.
Toe stretch inaccessible (hamstring objectives, which is still shortening each day while sitting) Sit on the floor and left leg straight in front of you ,, right leg bent knee slightly bent to one side and resting on the ground. Access to the toes without bouncing and hold for 30 seconds. Relax. Do 3 times, then switch legs and repeat.
Stretching the hip flexors (objectives of the hips, which are also tightening of the Office of the Knights): Lie on the floor and folded flat left foot left leg, bend the right knee to the side with In order to overcome the above right ankle resting on the bottom of the left thigh. Understanding the left thigh with both hands and pull it toward you until you feel a comfortable stretch in the right hip, buttocks, outer thigh. Hold for 30 seconds. Switch legs and repeat. 3 stretching side.
Along the side (back and waist objectives): Stand with your feet shoulder-width apart. Raise arms overhead and interlock your fingers with your palms facing up. Save your mid-center, and stops at the waist to the right. Hold for 30 seconds. Return to the center and upwards. Hold for 30 seconds.
Switch sides. Repeat. Is 3 extends on either side.

 8: Set your sneakers.

A survey recently that fitness sports - sports bras with shoes is a close second - is a piece of art that often training plans frustration of women forget. Delete this hurdle before, too, so it is an obstacle in front of the door in time, suggests Diane Klein, Ph.D., director of exercise science at Tennessee Wesleyan College in Athens. "The'll remind you that it intends to exercise," says Klein. The motivation to move and kick worth a thousand words.