Max­i­mize fat burn­ing 24/7

Stabroek News Sunday - - WEEKEND MAGAZINE -

Burn­ing fat is a 24/7 ac­tiv­ity – or it should be. A lot of peo­ple only think about fat burn­ing dur­ing their work­outs, but the truth is you can do a lot to max­i­mize it at other times too.

Here are some easy-to-use strate­gies to max­i­mize fat burn­ing through­out your en­tire day.

Dur­ing train­ing

Most peo­ple spend too much work­out time on in­ef­fi­cient ex­er­cises, spend too much time rest­ing, and use in­ef­fec­tive train­ing meth­ods. A few sim­ple changes can turn your slow-burn­ing work­out into one that torches fat like a fur­nace. You’ll also get fit­ter and stronger, faster than ever be­fore. Th­ese changes in­clude: car­dio Use com­pound ex­er­cises Do full-body work­outs Do your strength train­ing work­out as a cir­cuit Su­per­set all your ex­er­cises Jump rope or hit the sta­tion­ary bike be­tween sets Do in­ter­val train­ing in­stead of steady-pace Do strength train­ing be­fore car­dio End your strength work­outs with 5-10 min­utes of car­dio Try fasted car­dio: ex­er­cise on an empty stom­ach a pre-work­out kick Leave your phone in your locker so you won’t be from your work­out in­tense

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At meal times

What you eat and when you eat it can have an ef­fect on fat burn­ing. While your diet should be healthy, and must pro­duce a calo­rie deficit to force your body to use fat for fuel, there are a few other meal­time tricks you can use to max­i­mize fat burn­ing:

- Pre-pre­pare your meals so you have healthy food to eat at all times

- Ex­er­cise be­fore your main meal of the day to max­i­mize in­sulin sen­si­tiv­ity ther­mo­ge­n­e­sis eat­ing rate

hav­ing

larger healthy shake Eat spicy food such as chili or curry to in­crease Drink a large glass of wa­ter 30 min­utes be­fore to re­duce ap­petite Eat pro­tein at ev­ery meal to in­crease meta­bolic Re­duce your carb in­take to lower in­sulin lev­els Chew gum at the end of your meal to avoid sec­onds or a dessert Eat from a smaller plate to make your meals look and more fill­ing Build each meal around pro­tein, veg­eta­bles, and fats Re­place 1-2 meals a day with a lean pro­tein blended with healthy fats like al­mond but­ter or co­conut oil

Dur­ing the day

Whether you are at work or school, there are lots of things you can do to keep your body burn­ing fat at a faster rate than nor­mal. As work or school can add up to eight or more hours of your day, this is a cru­cial time for fat burn­ing that you can­not af­ford to ig­nore. - Walk when­ever the op­por­tu­nity arises. The more you walk, the more fat you’ll burn. Good op­por­tu­ni­ties in­clude walk­ing to and from or school, walk­ing to see col­leagues and friends in­stead of email­ing or phon­ing, go­ing for a walk at lunch time, park­ing your car on the far side of the car park and walk­ing the rest of the way, and tak­ing the stairs in­stead of the el­e­va­tor or es­ca­la­tor Stand up to take phone calls Work at a stand­ing desk Have walk­ing meet­ings in­stead of board­room meet­ings Have a work­out at lunchtime work - - -

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in­tended Eat a healthy, pre-pre­pared lunch to main­tain your healthy eat­ing diet Have healthy snacks in your desk or locker in case of hunger emer­gen­cies Break up long pe­ri­ods of sit­ting with brief pe­ri­ods of ac­tiv­ity, eg a few reps of any body­weight ex­er­cise

At home

Once the day is done, it can be tempt­ing to re­lax in front of the TV. While you un­doubt­edly de­serve a rest at the end of the day, veg­ging out on your sofa won’t do much to speed up fat loss. Change all that by putting th­ese tips into ac­tion. sport­ing Go for a walk be­fore or af­ter din­ner Play sports with your kids, or play in your gar­den with your dog Do some chores, like gar­den­ing, wash­ing your car, clean­ing the house Do a set of squats or push-ups dur­ing com­mer­cial breaks on TV Re­place pas­sive forms of en­ter­tain­ment with some­thing more ac­tive, like ac­tiv­i­ties Do not eat while watch­ing TV as you may end up eat­ing more than you

While you sleep

Sleep might be en­tirely pas­sive, but it’s a cru­cial part of be­ing healthy, and most peo­ple need be­tween six to eight hours per night. How­ever, just be­cause it’s pas­sive doesn’t mean you can’t rev up your me­tab­o­lism while you sleep to burn some ex­tra calo­ries and fat. max­i­mize Con­sume pro­tein be­fore bed to fat loss and sta­bi­lize blood glu­cose lev­els Turn down the tem­per­a­ture Use a non-stim­u­lant fat burner Re­duce the size of your evening meal – more for break­fast and for lunch in­stead Sleep in ab­so­lute dark­ness – light from and elec­tronic de­vices can dis­rupt pro­duc­tion of mela­tonin, cru­cial for a good night’s sleep and proper night time me­tab­o­lism Con­sume most of your carbs ear­lier in day, and eat less be­fore bed­time eat lamps the

Alone, each of th­ese in­ter­ven­tions will pro­duce very small re­sults. But when you start adding them to­gether, mir­a­cles hap­pen. See how many of th­ese me­tab­o­lism-boost­ing tricks you can use in a day to max­i­mize fat loss and turn fat burn­ing up to the max – 24 hours a day, seven days a week.

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