3 SIMPLE THINGS YOU CAN DO EVERYDAY TO BURN CALORIES
Burning calories does not have to involve a trip to the gym. Sure, fitting in a workout is nice if you can find the time. But sometimes you can't—either because of a heavy workload, personal commitments, or just because you're totally exhausted. And while there's no pressure to force a daily workout, if burning more calories is something you're interested in doing, there are a handful of ways to energize your day—no workout required.
In fact, there are three simple things you can do anywhere, anytime. These expert-vetted tricks are designed to fit into your daily routine, with no equipment and absolutely no burpees (promise!). They'll help you burn a few more calories than you normally would, and keep you feeling 100 percent all the time.
1. Move your body.
Movement is critical. This trick may seem obvious, but when you have a ton of work to grind out at your desk, it's easy to forget to get up and get moving. "Being sedentary compresses your spines, stiffens your ligaments and joints, and tightens your muscles," explains Beth Jordan, American Council on Exercise certified personal trainer. Plus, she says moving around, even just a little bit, will help you burn more calories throughout your day.
A great way to remember to get up and get going? "Set your smartphone to beep every hour or so to remind you to move around," says Jordan. Use these moments to go to the bathroom, take a meeting, or step out to grab some lunch.
Related: THE BIGGER BETTER BUTT FULL GUIDE
2. Hydrate—often.
Staying hydrated is important for a lot of reasons, and one of those reasons is that it helps keep your metabolism working properly. A healthy metabolism is essential if you are trying to lose weight and burn calories, says Jordan. She suggests keeping a water bottle at your desk to fill up on throughout the day. And getting up to refill your bottle will get you moving, too.
According to Lauren Minchen, M.P.H., R.D.N., C.D.N., owner of Lauren Minchen Nutrition, rehydrating in the morning may also keep you from eating too much throughout the day. "Morning dehydration can often masquerade as hunger," she explains. She recommends drinking one liter of water before eating in the morning.
3. Use your arms.
According to Jordan, it's not just your steps that you should be trying to increase—it's your arm movements, too. "If you watch people while they're walking, they are arms are usually just hanging at their torso, not moving at all," she says. (Or they're holding a phone and texting.) This is a missed opportunity, Jordan says. Simply moving your arms a bit more while walking will help you burn a few more calories because you're engaging more muscles. She says you can either opt for increasing your arms natural sway, which is inconspicuous and unobtrusive, or get a little crazy with it and, "lift your arms up over your head or out laterally to your sides." Do whatever makes you feel comfortable.
TRAIN YOURSELF LIKE AN ATHLETE FULL GUIDE
Want to work out like your favorite athlete? Strength training is your answer!
Your goal doesn’t have to be to make it to the Olympics in order to get the most from your workouts.
Whether you’re training for a race or simply looking to stay active, why shouldn’t you at least be able to train like your favorite athletes? Fitness expert and coach Nick Grantham – who has worked with many top athletes and Olympians – thinks we should all be able to train to our full potential regardless of our individual goals.
His new book The Strength and conditioning bible: How To Train Like an Athlete is designed to give you everything you need to make it happen. ‘Anyone who wants to improve their fitness levels and is willing to invest some time and effort can optimize their training and performance,’ he says. ‘And that’s pretty much anyone!’
Gone are the days when you needed the most expensive training tools and elite trainers by your side to train smart. From guide books to online personal trainers, there are increasingly easy and effective ways to get training – but with Nick’s experience working in high-performance fitness and sport science, you can really count on The Strength & Conditioning Bible to not only explain what to do and how to do it, but also why you’re doing it.
‘As a coach I know the power of understanding,’ Nick says. ‘If you understand why you’re performing an activity, you’re far more likely to stick to the training program.’
‘As a coach I know the power of understanding,’ Nick says. ‘If you understand why you’re performing an activity, you’re far more likely to stick to the training program.’
As well as giving you the chance to take exercises up or down a notch, it also preps you to continue your training confidently on your own. ‘It offers sample sessions, and appropriate progressions and regressions,’ he adds. ‘It also provides the reader with an understanding that will allow them to develop their own effective programs.’
The workout over these pages, devised by Nick, will allow you to train your body from head to toe in a fuss-free, effective way. In Nick’s own words, no matter what your level or experience, ‘anyone can train like an athlete’.
Squat
Areas trained: glutes, quads, hamstrings, calves
Technique
Holding the barbell resting on your shoulder muscles,
stand with your feet shoulder-width apart.
Bend at your knees and hips to lower your body until the tops of your thighs are parallel to the floor.
Reverse the position, extending your hips and knees to return to the start position.
Perform 8-10 reps of each move one after the other in a circuit, resting between sets if you need to. Once a circuit is complete, return to the start and repeat. Keep going until you’ve reached the time recommended for your level
Press-up
Areas trained: chest, triceps, core
Technique
Start in a plank position with your hands slightly wider than shoulder-width apart. Tighten up through your core, ensuring your back is flat.
Bend your arms to lower your body until your chest is about 1cm from the floor.
Drive back up to the starting position where your arms are extended.
Romanian deadlift
Areas trained: hamstrings, lower back, glutes
Technique
Hold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs).
Place your feet approximately hip-width apart, with knees soft and your feet straight ahead.
Maintaining a flat back position, bend forward at the hips, lowering the bar towards the floor.
Reverse the position, extend your hips and return to the start position.
Alekna
Areas trained: core, stomach
Technique
Lie on your back with your hips and knees bent at a 90-degree angle with arms fully extended towards the ceiling.
Simultaneously lower your arms behind your head and your legs out fully until they are both close to the ground, without touching it.
Return to the start position and repeat.
Get-up
Areas trained: shoulders, core, glutes, sides
Technique
Lie on your back and hold a kettlebell in your right hand, straight above your shoulder, arm vertical. Position your left arm out to the side and bend your right leg so that your right foot is alongside your left knee.
Pushing off your right foot, roll onto your left hip and up onto your left elbow.
Push up onto your left hand and holding yourself up on your left hand and right foot, lift yourself up off the ground, then thread your left leg back to a kneeling position.
You will be in a kneeling position with your left knee on the floor, right foot on the floor and the kettlebell locked out overhead in your right hand.
From the kneeling position, move into a standing position.
Reverse the movements to come back down to the starting position on the floor.
Perform on the opposite side for the next rep.
Hip thrust
Areas trained: glutes, hamstrings, core
Technique
Set up in the position shown – your shoulder blades in line with the bench and holding a barbell to your hips.
Place your feet close to your bottom, so that at the top of the hip thrust, your calves are at 90 degrees to the floor.
Drive through your heels and focus on using your glutes to push your hips straight up. Finish with your hips as high as possible while maintaining a neutral spine.
Lower; repeat.
2-point dumbbell bent-over row
Areas trained: upper back, biceps
Technique
Holding a dumbbell in your right hand, start with your feet hip-width apart in an offset stance with your right foot slightly staggered behind the left.
Take up the same position as you would for a bent-over row (your knees slightly bent and your torso bent forwards at your hips at a 45-degree angle).
Row the dumbbell up to your ribcage and then return to the starting position.
Repeat all reps in the set and then switch sides.
Kettlebell swing
Areas trained: glutes, hamstrings, back, core
Technique
Hold a kettlebell with both hands and bend your knees so you are in an athletic position.
Bring the kettlebell through your legs, so your forearms are in contact with your inner thighs.
Swing the weight upward and out to eye level, using the extension of your hips to move
the load.
the load.
Return to the start position and go straight into another rep.
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HOW TO LOSE WEIGHT BEST 15 TIPS
Many people suffering from there Fatty life. In this article, i will going to tell you best 15 ways to get rid of this problem. Surely it will gonna help You.
Here are Tips.
01. START EXCERSICING.
02. START RUNNING
03. LIVE STRESS-FREE LIFE
04. USE STAIRS INSTEAD OF LIFT
05. USE FASTING
06. DON'T SKIP BREAKFAST
07. CHANTING OMM AND PRACTICE YOGA
08. AVOID ALCOHOL
09. USE LOW CARB DIET
10. START TAKING GREEN TEA
11. AVOID FAST FOODS
12. USE CITRUS FRUITS
13. EAT WATER RICH FOODS
14. USE MEDICINES/TAKE TREATMENT
15. BE COMMITTED AND PERSISTENT.
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