BURN FAT ALL DAY
24 ways to lose weight, 24 hours a day
If winter hibernation has caused you to add some blubber, it’s time to adopt an ‘EPOC’ approach to fat loss. This pick ’n’ mix plan of circuits, HIIT and nutritional tips is designed to supercharge your Excess Post-Exercise Oxygen Consumption – or ‘afterburn’ – turning your body into a perpetual fat-blasting furnace. It’s time to get stoked
0 1 Nuke Your Metabolism
According to the College of New Jersey, running at 85% max heart rate for 20min before dropping to 65% fires up your fat burn for the rest of the day, cutting 23% more kilojoules than fitting in sprints at the end of the session. Get it over with.
0 2 Eat Your Feelings
According to Cornell Uni, 39% of dieters shown a negative message about junk food ate more of it, while laissez faire types craved it less. Being bad might feel good, but it’s not a healthy state of mind. Besides, Big Macs are just big macros.
0 3 Chase Down Dinner
Cavemen had to chase their meals – so should you. Exeter University found 8min of HIIT before eating improves bloodvessel function, maintaining metabolism. A set of burpees while dinner cooks should do it.
0 4 Choose The White Stuff
Researchers at McMaster University found that men who followed up their weights training with a tall glass of milk lost double the fat of energy drink swiggers over 12 weeks.
0 5 Lunchtime Pick ’ n’ Mix
You should know by now that shifting heavy weights provides a significantly greater EPOC effect than steady-state exercise. But without variety, fat loss goals can grow stale. To prevent your lunchtime escape becoming a chore, we ran the numbers on some tailored pursuits. Pick three to put the ‘ fun’ back in ‘ fat burn’.
0 6 Grow Slow
According to West Virginia University, taking your time in the gym has big benefits. By completing reps slowly, you’ll overload muscles, increasing strength by 50% and spiking EPOC. It really is possible to cut and bulk simultaneously.
0 7 EMOM’s The Word
PT Luke Barnsley has perfected the art of the sustained fat burn. Following an EMOM protocol (every minute, on the minute), do 10min of the below, performing burpees on the minute, then planking for the remainder of the 60sec. Your time starts now.
0 8 Roast Fat For Dinner
In a Chinese study, subjects ingesting 4g of l-histidine a day shifted an inch from their waists without making any additional dietary changes. It just so happens your Sunday joint of lamb is loaded with the stuff, so pile it high.
0 9 Eat Pizza To Flatten Hunger
According to dogma-defying researchers at the Uni of Michigan, upping kilojoules by 30% over a seven-day period crushes diet-derailing insulin spikes. Just half an hour of exercise a day – a jog to the supermarket and back – will keep your cheat week on track.
1 0 Leaner LOLs
A study by the Loma Linda University in California found laughter demolishes the fat-enabling hormone cortisol. Follow your workout with an episode of a comedy show – such as Comedy Central on DStv – to really laugh it off.
1 1 Breaking Down The Doors
According to personal trainer Barnsley, if you want to supercharge your EPOC potential, it’s time to get zen about pain barriers and break on through to the other side. “Most people think training is about pushing ourselves as hard as we can until we hit a pain barrier. Very few of us realise we can push through these walls. Next time you go for a full-on EPOC session, make the decision to keep going when your body is screaming for some respite. The desire to stop will be all-consuming, but if you stay focused, you will smash through it. Not only will you be building greater mental resilience and training your body to work harder than ever, but by finding the calm in the chaos you’ll drastically increase your work rate: this is where EPOC lives.”
1 2 Buzz Cut
Switch your pre-workout americano for guillermo, an espresso over lime. James Harper, barista at Fork Deli Patisserie, says its acidic flavonoids aid digestion to curb post-whey bloating.
1 3 Suppgrade Your Cupboards
Researchers found subjects taking three daily doses of hibiscus lost 1.2kg in 12 weeks – with no extra exercise. Take a tab before your next HIIT class to double down.
1 4 Go Hard, Then Go Home
In the mood to get in and get out? Then go as heavy and hard as possible. According to Colorado State University, working at 80% of your max heart rate for 40min will ramp up your metabolism for nearly 19 hours. Deep breath, now.
1 5 Fast Results 1 6 Jump The Queue
A study from Arizona State University found just 10min of skipping is as effective as half an hour on the treadmill – and considerably less boring.
1 7 Tea Off
Researchers at Konkuk Uni in South Korea found compounds in ginseng tea amp up fat oxidation during the first 20min of exercise, helping you scorch through blubber faster. Planning a morning session? Get the kettle on.
1 8 After Burner
Kept short and sweet, an evening workout can boost your anaerobic capacity by 7% without late-night adrenaline worries, says Applied Physiology, Nutrition & Metabolism. Mixing yogic breathing with strength work, this press-up will power EPOC until sun-up.
1 9 Sound Advice
According to Dr Charles Spence, director of Oxford University’s cross-modal research lab, restaurants play upbeat music to make customers eat fast and order more. Bust out the slow jamz to fill up without filling out.
2 0 Takeaway Temptation
According to the Journal of the Academy of Nutrition and
Dietetics, Italian takeaways are the worst for your six-pack, with an average of 6 200kJ per meal. Greek – with 3 600 – is best for off-menu indulgences.
2 1 Get Fat
A study in the Tohoku Journal of Experimental Medicine found high-intensity exercise increases your levels of irisin – the hormone responsible for fat-burning brown fat. Finish every other workout with sprints to outpace the kilos.
2 2 Embrace The Grind
If ‘protein + carbs’ is getting you down, amplify both taste and your weight loss with this spice mix from nutritionist Joe Sexton. Concocted from back-of-the-cupboard staples, it’s packed with blood-sugar balancers, anti-inflammatories and metabolism boosters to help uncover your abs all day long. Add it to your lean meat, eggs and greens to keep your mind off the local shwarma shop.
2 3 ARMageddon
Think big guns are just for show? Wrong. Firing them up also locks and loads your metabolism. As Men’s Physique British Champion 2016, Aidan Broddell knows a thing or two about filling shirt sleeves and moving down belt notches at the same time. Done twice a week, this kettlebell session will not only bolster your pistols, but un-holster your fat-burning potential for up to 48 hours. In other words, fire away.
2 4 Black Ops
Having a pre-bed routine that doesn’t just include another episode of GoT is essential to getting a sufficient level of shuteye, which in turn will scorch fat while you doze. “Sleep is when our bodies replace human growth hormone and testosterone – a vital combo when fighting fat,” says Barnsley. This, then, is your new PB (pre-bed) regimen.
CORE SHANK REDEMPTION: FREE YOUR SIX- PACK WITH TRADITIONAL SUNDAY FARE
Drop into a crouch (A), then kick your legs out behind you. Hop them forward and explode up, jumping high with hands overhead (B).
STRAIGHT- ARM PLANKIn a press-up position, extend
HOLD FOR THE REMAINDER OF THE MINUTE your arms and hold. By keeping your arms long, you’ll push your abs – and pain threshold – to the max.
STANDING KETTLEBELL TRICEPS EXTENSION 10 REPS FFOLLOWED BY 10 REPS OFF STAR JUMPSJ Next, xt, stand d with your back straight,s holding the kettlebell over your shoulders, your arms forming a right angle by your head (A). Squeeze your triceps to lift the weight overhead, with your arms straight (B). Form is important – not dropping them, even more so.
HINDU PRESS- UP 3 SETS, 10 REPS 30SEC REST A few rounds of this exercise will ease tension before turning in. Start with hands and feet flat on the ground, glutes raised to form an inverted V. Push through the hips to lower until you form a traditional press-up (A), then push up with your arms, engaging your core to lift back to the start (B).
KETTLEBELL SQUAT WITH CURL 3 SETS, 100 REPS
Holding a kettlebell in one hand, lower through your hips, keeping your back straight (A). Explode up, bringing the kettlebell into a curl (B). Switch arms and repeat. Don’t just use momentum – these should be two distinct movements.