5 Ways to Lose Weight and Get Fitter Faster
Maximise your workout time with these expert-backed strategies.
Sculpting the body of your dreams takes time. But you don’t need to make extreme, drastic changes to get the results you want. Sometimes minor, simple tweaks to your diet and fitness regime can make a huge impact on your overall physique. These are 5 effective-yet-super simple tips from 20 Pounds Younger by Michele Promaulayko. Incorporate these into your fitness routine and watch the pounds—and years!—melt away.
1 Include high intensity exercise Only eight percent of people who exercise vigorously say they typically have trouble falling asleep. That means you’ll wake up refreshed and ready for tomorrow’s workout! That’s a vicious cycle we can get onboard with.
2 Squeeze in yoga Yoga can shift your ratio of muscle to fat, even when your overall weight stays the same, according to a 2013 University of Arizona review of yoga research. Consistency is key, so even if you don’t have time for an hour long session, spending 10 minutes with some poses will do the trick.
3 Do Donkey Kicks Donkey Kicks work 55 and 79 percent more of your hamstring and glute muscles than squats alone, according to the American Council on Exercise. Get on your hands and knees and bend your lower right leg toward your thigh. Keeping your knees bent, lift your right heel toward the ceiling. Hold the top position for a few seconds, then lower to the starting position. Do 12 reps, then switch to your left leg and repeat.
4 Update your playlist Listening to music for about an hour a day can help reduce fatigue and may help your cells grow and repair themselves, keeping your insides spry, according to 20 Pounds Younger. Just make sure the beats are, well, upbeat, whether the music is Gaga or Mozart. 5 Just Breathe Yoga’s downward-facing dog pose and weight lifting’s dumbbell bent-over row may seem worlds apart, but they share one common aspect: mindfulness. You can’t do either well without self-awareness and focus, and it all starts with proper breathing.
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