1. Cardio 30 Minutes Each Day
Cardiovascular exercise
increases your heart rate which will burn calories. Depending on your level of
fitness do what works for you – if you can pick a routine that engages multiple
muscles at the same time you’ll burn even more calories.
To burn 300 calories per hour
as well as tone your arms, legs and tummy you might like to try spin classes,
cardio kickboxing or boot-camp workouts. You can burn even more calories each
session if you incorporate interval training which alternates between bursts of
intense cardio followed by periods of easy/moderate cardio.
2. Have
Coffee Or Caffeine 60 Minutes Before Your Workout
Caffeine gives you extra energy
during your workout so you can push yourself harder and burn even more
calories. A pre-workout cup of coffee or a calorie-free energy drink also
increases your metabolism so you’ll burn more calories while achieving a more
effective workout.
A black coffee is just 5
calories, and a coffee with a splash of skim milk and calorie-free sweetener is
only 11 calories.
3. Swap
Beverages For Water
Did you know an energy drink,
sports drink, smoothie or light beer can contain up to 150 calories? Not only
is this a waste of 150 calories which you could replace with food, but the
sodium and sugar can play havoc on your body and brain – leaving you bloated
and craving unhealthy snacks.
Report this ad
Substitute those drinks for
water – a zero-calorie zero-carb alternative which helps you flush out excess
weight and boost your metabolism. Drinking ice cold water can even make your
body burn calories to process as it has to heat the water to your body
temperature!
If you don’t like the taste of
plain water try adding some lemon wedges and mint leaves and let infuse in the
fridge.
4.
Substitute Refined Carbohydrates For Veggies
Refined or ‘simple’ carbs are
one of the worst things to eat when trying to lose weight. They are digested
extremely quickly and give you an energy spike, then crash – making it more
likely that you’ll overeat later on. Avoid foods like chips, white rice,
spaghetti, bread and rolls.
Try replacing refined
carbohydrates with vegetables. Instead of white rice try cauliflower rice.
Substitute chips for carrot and dip or celery and dip. Vegetables are complex
carbs and digested much more slowly giving you sustained energy without the
crash and cravings.
5. Nightly
‘You-On-Top’ Sex
You can burn an additional 150
calories for every 30 minutes that you’re on top. The position is a fat
blaster. Not that you needed an extra excuse to hook up with your guy every
night, haha!
Sex also pumps out endorphins
keeping those food cravings subdued. Bonus points for riding your guy
reverse-cowgirl to give your butt and thigh muscles some extra work.
6. 40 Push-Ups
And Lunges Every Other Day
These staple exercises will
help tone your body for a more streamlined appearance as well as sculpt muscle.
Lunges work your lower body – butt, hips, thighs and core. Push-ups target your
upper body – arms, chest and core.
Make sure you keep your spine
and legs straight when you do push-ups to improve your muscle tone. If you’re
finding bodyweight lunges too easy, you can work your legs harder by holding
dumbbells in each hand while you do them.
Start out doing 3 sets of 12 push-ups
and 3 sets of 12 lunges every other day. Add more sets as you become stronger.
7. Get 30
Minutes More Sleep Each Night
Did you know that getting an
extra half hour of sleep a night can reduce cravings and make you feel less
lethargic? It doesn’t matter whether you sleep 5 hours or 9 hours – getting an
extra half hour will help immensely with your weight loss.
More sleep results in a boost
in your metabolism which means more calories burned. Also, when you sleep your
body is repairing and building muscle so more sleep means a more toned body.
8. Sacrifice
1 Indulgent Food
You can subtract 200 to 300
calories from your diet each day by simply sacrificing one of your indulgences.
Whether it’s the chips you have for lunch, or the chocolate or ice cream after
dinner – skip this one indulgence for 2 weeks and you’ll be losing flab.
9. Add
Salmon To Your Diet
Salmon is loaded with healthy
fats and essential fatty acids that our body needs. It is packed with protein
and nutrients that add to muscle tone and even give your skin a radiant glow.
Nutritionists claim that consuming a portion of salmon each day can immediately
make your face look more contoured.
10. Keep
Good Posture By Standing Up Straight
Good posture makes your tummy
more streamlined and gives you a slimmer overall appearance. Keep your
shoulders back and spine straight. Good posture will even make you look taller.
11. Do
Squats And Sit-Ups Each Day
Squats and sit-ups are commonly
used by bodybuilders before competitions to tone and add definition to their
muscles. Squats work the biggest muscles in your body – your legs, butt and
core. Bigger muscles mean more calories burned without even exercising.
Tighten and tone your abs, butt
and legs temporarily by doing 3 sets of 12 squats and sit-ups each day.
12. Bye-Bye
Sugar
“Tears roll down your cheeks.”
We know, it hurts!
But yes, sugar could be the
number 1 reason why you’re packing on those pounds. Read the labels of the
ingredients you take in and many of it have added sugar. This tiny, beautiful crystals
that look harmless and taste so good actually triggers the liver to store fat
efficiently when it gets into the body.
And the storage happens in all
the weird places too. If you’re headstrong about losing your unwanted weight,
cut your sugar intake and make room for more fibre in your body. That would be
your best shot!
HaveYou Tried The 21Day Flat Belly Fix System Yet?
No comments:
Post a Comment