10 ways to burn more fat

You're so busy you have absolutely no time to work out, right? Wrong! It's important that you make the time and I'm here to help you do it. In this busy world filled with work pressure, family and stress you sometimes have to use a lot of creativity to sneak in workout time.

Here are some quick tips to keep you moving and get your muscles stimulated and your blood flowing in minimal time. Now you have no excuse.

10 fat-burning tips for people on the go:

  1. When you first wake up commit to 10 minutes of continuous exercise. Choose three movements and do each in succession without stopping for 10 minutes. For example, Monday you could do modified push-ups, followed by crunches for your abs, followed by stationary lunges.
  2. On Tuesday try free-standing squats, double crunch for abs, and close grip modified push-ups (hands 3" apart) for your triceps. It's just 10 minutes but remember to take a quick breather when you need it.
  3. Perform timed interval walking after work or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighbourhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.
  4. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times per day. Take the stairs six or eight times in a set time (no matter what).
  5. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets for each part of the body. You'll feel your muscles get tighter in just three weeks if you perform this a few times per week.
  6. For less than a few pounds you can invest in a pedometer. It records the amount of miles/steps you walk per day. Each week try to add a bit more to the mileage. For example, let's say you walk one mile total during the day in the normal course of activities, try to make it two miles the following week. Just make a game of it. You'll burn more calories.
  7. Tired at night and just want to sit in front of the TV? While you are watching TV you could burn off extra calories. During the ad breaks pick a muscle and work on that for the 3 or so minutes of the ads. For example, do only ab crunches. Then, when it's time for another ad break, try modified push-ups for the 3 minutes. Then for a final break, do stationary lunges. Try to do as many as possible in 3-4 minutes and try to beat that during each subsequent break. It won't seem daunting because it's only a few minutes at a time, split over a 30 or 60 minute timeframe. Instead of rest breaks, you'll take exercise breaks.
  8. How about performing one exercise movement per day for 7 to 10 minutes? For example:

    • Monday: free-standing squats for 7 minutes.
    • Tuesday: chair dips for 7 minutes.
    • Wednesday: crunches and hip lifts off the floor for 7 minutes.
    • Thursday: modified push-up for 7 minutes.
    • Friday: stationary lunges for 7 minutes.

    It's quick, simple and teaches consistency.

  9. Want things even simpler? Take the longest route every time you have to walk somewhere, even if it's to a co-workers office.
  10. Double-up the stairs. Every time you take the stairs, simply take a double step or every other stair. It's just like lunges and the Stairmaster combined so it's great for the legs and bum.

Perform any of the above with your partner or a friend. I'm sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.

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Thanks to tescodiets.com who have provided this article.


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