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Adding weight-lifting to your routine is one of the best and fastest ways to see real results. Your body will respond almost immediately, shaping and toning muscle. Remember, the more muscle you have, the more fats you burn! This will be an easy way to determine the weight you should start with.
Grab a 5-lb. dumbbell and do as many bicep curls as possible. If you
can do more than ten repetitions comfortably, use a heavier weight.
On the other hand, if you can not do more than eight repetitions
without strain, try using a small weight. Maybe try using a 3-lb.
weight instead For those of you who are already training with
weights, go to the next weight up to see results.
If you don't have weights in your household, it is highly
recommended that you invest in at least a small set that ranges from
three to ten pounds. These usually cost no more than $30 and are
well worth the investment.
Trick #2 : Increase the intensity
During your cardio workout routine, try to assess the intensity
level to determine just how hard you are really working. If you can
still carry on a conversation with ease while exercising, it's time
to boost the intensity.
That's right you need to turn it up a notch. You can do that by simply taking deeper strides as you move and placing a greater demand on the muscles of your thighs and buttocks, which then in turns burns more calories.
The best and easiest way to gauge the intensity of your workout is to pretend to carry on a conversation. You may get some weird looks but it will work. You should be able to speak in short sentences with a breath after each one. Never exercise to the point where you cannot talk. There is no reason to overdo it.
Trick #3 : Shake up your routine
Despite being called a routine, your exercise program should keep
you interested in it. Add different activities for variety and to
spice it up. You will not only maintain your concentration but also
constantly challenge your body to meet new obstacles and develop
more than just a few muscles.
The more muscles you work out will equal a greater calorie burn –
what's not to love? Try new activities that keep your mind engaged
and experience an extra boost for your brain!
Trick #4 : Give your diet a makeover
The daily diet is usually the worst problem area when you're trying
to lose weight. Between home and work and the responsibilities that
come with both of them, it can be almost impossible to find a health
choice at the last minute.
Spare yourself the daily scrounging around for a meal and stock up
on healthy foods that can be ready to eat at a moment's notice. Make
a point to stash some of your good-for-you snacks at work so that
when the mid-afternoon cravings hit, you have something that is both
satisfying and diet-friendly.
Trick #5 : Challenge yourself
Set personal goals for yourself and don't forget to reward yourself
for your accomplishments! If your goal is to be more active at work,
buy a pedometer and set a challenge for yourself. An example would
be to take 6,000 steps during your workday. Be creative about it:
walk to a colleague's desk rather than email, take the stairs
instead of the elevator, or even go to the bathroom three floors
down instead of using the one on your floor.
Challenging yourself can be very fulfilling on a personal level when
you achieve your goals, and can encourage you on to greater
achievement. Not to mention challenges keep your diet interesting.
Trick #6 : Keep a food journal
One of the most common characteristics that most successful dieters
share is keeping a daily journal of food intake or food journal.
There's no real mystery about this: when you must write down
everything that goes in your mouth, it forces you to realize exactly
how many calories you consume through out the day.
Keeping a journal is also beneficial because you can find patterns
in your eating. For example if you become ravenous at a certain time
of the day everyday or if your meals and snacks are spaced too far
apart. It can also be helpful to note your frame of mind you are in
when you eat or even mention the circumstances.
If you begin eating as soon as you get home from work it could
indicate a stressful job or it could mean it's simply just been too
long since lunch. A basic food journal will require you to enter the
food you ate, number of calories, amount of fat, and how much you
consumed. This can be expanded as much as necessary to meet
individual needs. Just make sure you actually review it every few
days and try to spot any habits that need to be brought under
control.
So start using these six simple tricks today. You will start
noticing how much easier it is to diet and you might even have some
fun. Dieting does not have to be a tedious task or something you
absolutely dread from day to day. It should be an interesting and
enjoyable part of you life. So keep positively focused and start
using these tricks immediately.
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