SO, this past weekend, some of the FABULOUS coaches form The Bombshell Dynasty took over LA for the 2011 Beachbody Summit...This video is of some of the hilights of the weekend...I already bought my ticket for Summit 2012...Vegas will never be the same after the Dynasty takes over :)
Did you like what you saw???? Join The Bombshell Dynasty!!!!
Monday, June 20, 2011
Monday, Monday...
I hope that everyone had a great weekend! I know that I did :)
NKOTBSB was AMAZING! Really was one of the best concerts I have ever been to. I dance and sang like a fool for 2 and a half hours. Definitely burned some serious calories!! I could not hear out of my left ear the next morning and my throat was DEFINITELY on fire the entire next day. If they roll through your town, go! You will have a blast :) I posted pictures on my facebook page yesterday, so ifyou aren't my friend yet...ADD ME! And check them out... www.facebook.com/krissibelle
On Saturday I threw my best friend a big birthday party. It was a pretty epic night...and I passed out a couple of business cards! I have 30 people, most of whom I did not know, in my house...PERFECT opportunity to spread the word :) They could tell that I was excited about this opportunity and Beachbody, so they ALSO showed excitement...it was awesome! I also had a friend of mine that lives in Boston commit to P90X again...he has had it for some time but needed someone (like me!) to push him and help him push play...
I am officially registered for Summit 2012....VEGAS BABYYYYYYY! It should be a completely awesome and inspirational weekend :) I am so excited!!!!
NKOTBSB was AMAZING! Really was one of the best concerts I have ever been to. I dance and sang like a fool for 2 and a half hours. Definitely burned some serious calories!! I could not hear out of my left ear the next morning and my throat was DEFINITELY on fire the entire next day. If they roll through your town, go! You will have a blast :) I posted pictures on my facebook page yesterday, so ifyou aren't my friend yet...ADD ME! And check them out... www.facebook.com/krissibelle
On Saturday I threw my best friend a big birthday party. It was a pretty epic night...and I passed out a couple of business cards! I have 30 people, most of whom I did not know, in my house...PERFECT opportunity to spread the word :) They could tell that I was excited about this opportunity and Beachbody, so they ALSO showed excitement...it was awesome! I also had a friend of mine that lives in Boston commit to P90X again...he has had it for some time but needed someone (like me!) to push him and help him push play...
I am officially registered for Summit 2012....VEGAS BABYYYYYYY! It should be a completely awesome and inspirational weekend :) I am so excited!!!!
Wednesday, June 15, 2011
You've Got the Right Stuff....
Happy Wednesday!
Today is a VERY happy Wednesday for me...I am going to the NKOTBSB concert tonight!!! Woohooo!! Which means I will NOT have time for my Insanity or P90X tonight (work til 5, then concert immediately after)...But no worries! I will be dancing like a fool ALL NIGHT and burning calories like crazy :)
SO...in honor of the fun night that I have ahead of me...he is an article about burning calories!!
How Many Calories Do You Burn?
Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active.
For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.
Some physical activities are not intense enough to help you meet the recommendations. These include walking at a casual pace, such as while grocery shopping, and doing light household chores. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for.
Moderate physical activities include:
•Walking briskly (about 3 ½ miles per hour)
•Hiking
•Gardening/yard work
•Dancing
•Golf (walking and carrying clubs)
•Bicycling (less than 10 miles per hour)
•Weight training (general light workout)
Vigorous physical activities include:
•Running/jogging (5 miles per hour)
•Bicycling (more than 10 miles per hour)
•Swimming (freestyle laps)
•Aerobics
•Walking very fast (4 ½ miles per hour)
•Heavy yard work, such as chopping wood
•Weight lifting (vigorous effort)
•Basketball (competitive)
How many calories does physical activity use?
A 130-pound woman will use up about the number of calories listed doing each activity below. Those who weigh more will use more calories, and those who weigh less will use fewer. The calorie values listed include both calories used by the activity and the calories used for normal body functioning.
Approximate calories used by a 130-lb. woman in 1 hour
Moderate physical activities:
Today is a VERY happy Wednesday for me...I am going to the NKOTBSB concert tonight!!! Woohooo!! Which means I will NOT have time for my Insanity or P90X tonight (work til 5, then concert immediately after)...But no worries! I will be dancing like a fool ALL NIGHT and burning calories like crazy :)
SO...in honor of the fun night that I have ahead of me...he is an article about burning calories!!
How Many Calories Do You Burn?
Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active.
For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.
Some physical activities are not intense enough to help you meet the recommendations. These include walking at a casual pace, such as while grocery shopping, and doing light household chores. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for.
Moderate physical activities include:
•Walking briskly (about 3 ½ miles per hour)
•Hiking
•Gardening/yard work
•Dancing
•Golf (walking and carrying clubs)
•Bicycling (less than 10 miles per hour)
•Weight training (general light workout)
Vigorous physical activities include:
•Running/jogging (5 miles per hour)
•Bicycling (more than 10 miles per hour)
•Swimming (freestyle laps)
•Aerobics
•Walking very fast (4 ½ miles per hour)
•Heavy yard work, such as chopping wood
•Weight lifting (vigorous effort)
•Basketball (competitive)
How many calories does physical activity use?
A 130-pound woman will use up about the number of calories listed doing each activity below. Those who weigh more will use more calories, and those who weigh less will use fewer. The calorie values listed include both calories used by the activity and the calories used for normal body functioning.
Approximate calories used by a 130-lb. woman in 1 hour
Moderate physical activities:
- Hiking 350
- Dancing 265
- Golf (walking and carrying clubs) 265
- Light gardening/yardwork 236
- Bicycling (less than 10 mph) 236
- Walking (3 ½ miles per hour) 224
- Weight training (light workout) 177
- Running/jogging (5 mph) 472
- Bicycling (12 to 14 mph) 472
- Basketball (competitive) 472
- Swimming (slow freestyle laps) 413
- Aerobics 413
- Walking (4 ½ miles per hour) 371
- Weight lifting (vigorous effort) 355
Source: MyPyramid.gov
And of COURSE, in honor of the show...an awesome video :)
Tuesday, June 14, 2011
7 WORST Summertime Drinks
What if you could turn this ongoing heatwave into an opportunity to lose weight—without exercising or changing what you eat?
Here's all you have to do: Think before you drink. A lot of what's offered at the supermarket and the corner convenience store is likely to make this summer only more miserable—by adding inches to your waistline.
According to a study in the journal Obesity, liquids account for more than 20 percent—some 450 daily calories—of the American diet, and most of this is sugar. Another study from the University of Minnesota demonstrated that added sugars are directly linked to weight gain. We're drinking ourselves fat!
But that doesn't mean you have to spend the summer feeling drier and tired. All you need to do is make some smart swaps, and start shedding pounds! A third study, published in The American Journal of Clinical Nutrition, found that cutting liquid calories resulted in greater weight loss than cutting food calories. That's right—it's not what you eat, it's what you drink. You can lose more weight by cutting sugary drinks than you can by eliminating burgers and hot dogs. With that in mind, I've unearthed the most devious calorie offenders you're likely to encounter this summer, compliments of Drink This, Not That! This summer, you'll not only feel cooler—you'll look hotter.
#7: WORST WATER
Vitaminwater Multi-V (1 bottle, 20 oz)
125 calories
0 g fat
33 g sugars
As long as companies continue to sell multivitamin pills and your sink's faucet keeps spitting out tap water, you have no excuse to ever uncap one of these faux health drinks. This bottle has more sugar than a Snickers bar, so if you must indulge, opt for something from Vitaminwater's calorie-free Zero line. Or better yet, try Smartwater. It contains electrolytes that can help keep you hydrated when you're sweating out in the sun.
Drink This Instead!
Glaceau Smartwater (1 bottle, 24 oz)
0 calories
0 g fat
0 g sugars
#6: WORST SODA
Sunkist (1 can, 12 oz)
190 calories
0 g fat
50 g sugars
Soda is one of the more condemnable sources of calories in the American diet. It doesn't even bother with the pretense of nutrition—it's pure sugar, plain and simple. But among the throngs of terrible sodas, Sunkist is the worst. A better option: Izze. 70 percent of this bottle is filled with real fruit juice, completely eliminating the need for added sugars. It's still not as healthy as real fruit, but it's a sizeable upgrade from carbonated high fructose corn syrup.
Drink This Instead!
Izze Sparkling Clementine (1 bottle, 12 oz)
120 calories
0 g fat
27 g sugars
#5: WORST BOTTLED TEA
SoBe Energize Green Tea (1 bottle, 20 oz)
240 calories
0 g fat
61 g sugars
Leave it to an "edgy" American beverage company to corrupt green tea, a natural wonder of the nutritional world. SoBe's product is merely a saccharine simulation of green tea, with "natural flavor" preceding "green tea extract" on the nutrition label. Gulp down one of these bottles and you've taken in the sugar equivalent of seven Popsicles. Go with Honest Tea instead—it has more than 80 percent less sugar and uses organic, fair trade green tea.
Drink This Instead!
Honest Tea Community Green Tea (1 bottle, 16 oz)
34 calories
0 g fat
10 g sugars
#4: WORST LEMONADE
Orange Julius Lemon Julius (medium, 20 oz)
360 calories
0 g fat
94 g sugars
If you were drinking straight lemon juice, you could tip back 15 cups, or 120 fluid ounces, and still not reach the sugar impact of this icy, lemon-esque beverage from Orange Julius. So save yourself from sugar's flabby impact by switching to Chick-fil-A's low-cal lemonade. It blunts the typical sugar tariff with a dose of sucralose, which eliminates a clean 340 calories of added sugars.
Drink This Instead!
Chick-fil-A Diet Lemonade (medium, 20 oz)
20 calories
0 g fat
2 g sugars
#3: WORST FROZEN COFFEE DRINK
Dairy Queen Caramel MooLatte (medium, 16 oz)
660 calories
19 g fat (15 g saturated, 0.5 g trans)
90 g sugars
How is it that such a simple, healthy beverage like coffee can be so mistreated by fast-food purveyors? Dairy Queen's MooLattes, for example, are essentially fat-bloated milkshakes with a little coffee blended in, and the caramel version has nearly as many calories as five White Castle sliders. Want a caffeinated indulgence? Switch to Starbucks' Coffee Frappuccino. It's plenty sweet but saves you more than 400 calories. But be warned: While the Coffee Frappuccino is safe, some of Starbucks' other Fraps aren't so forgiving.
Drink This Instead!
Starbucks Coffee Frappuccino with 2% milk (Grande size, 16 oz)
230 calories
2 g fat (1 g saturated)
49 g sugars
#2: WORST SMOOTHIE
Smoothie King The Activator Strawberry (32 oz)
834 calories
1.5 g fat (0 g saturated)
134 g sugars
Judging solely by name, you'd think this beverage were some sort of metabolism-boosting superfruit, but in reality it's a hyper-sweetened smoothie filled out with 550 calories of pure sugar. In Smoothie King's defense, it also delivers nearly 30 grams of protein, but that's not nearly enough to justify the caloric impact. Unless you you're a body builder looking to maximize your caloric intake, leave this blended beverage behind the counter where it belongs.
Drink This Instead!
Jamba Juice Strawberry Nirvana (Power size, 30 oz)
300 calories
0.5 g fat
58 g sugars
#1: WORST MILKSHAKE
Cold Stone Creamery Oh Fudge! Shake (Like It size, 16 oz)
1,250 calories
70 g fat (45 g saturated)
127 g sugars
At Cold Stone, "Like It" is the small size. If you upgrade to "Gotta Have It," which denotes a large, you're facing 1,920 calories—nearly a full day's energy in one cup. The truth is, milkshakes represent some of the most concentrated calories that will ever cross your lips, so when you find a good one, you should take notice. Outside of what you might make in your own kitchen, the shake below from Baskin-Robbins is about as good as you're going to find. Order it with Premium Churned Chocolate Milk Ice Cream and it floats in at just 500 calories. That's a lot, to be sure, but it's better than the alternatives. Just save it for an occasional treat, and always offer to split with a friend.
Drink This Instead!
Baskin-Robbins Chocolate Shake (with Premium Churned Milk Chocolate Ice Cream) (small, 16 oz)
500 calories
16 g fat (10 g saturated)
73 g sugars
*article was copied from http://www.yahoo.com/
Here's all you have to do: Think before you drink. A lot of what's offered at the supermarket and the corner convenience store is likely to make this summer only more miserable—by adding inches to your waistline.
According to a study in the journal Obesity, liquids account for more than 20 percent—some 450 daily calories—of the American diet, and most of this is sugar. Another study from the University of Minnesota demonstrated that added sugars are directly linked to weight gain. We're drinking ourselves fat!
But that doesn't mean you have to spend the summer feeling drier and tired. All you need to do is make some smart swaps, and start shedding pounds! A third study, published in The American Journal of Clinical Nutrition, found that cutting liquid calories resulted in greater weight loss than cutting food calories. That's right—it's not what you eat, it's what you drink. You can lose more weight by cutting sugary drinks than you can by eliminating burgers and hot dogs. With that in mind, I've unearthed the most devious calorie offenders you're likely to encounter this summer, compliments of Drink This, Not That! This summer, you'll not only feel cooler—you'll look hotter.
#7: WORST WATER
Vitaminwater Multi-V (1 bottle, 20 oz)
125 calories
0 g fat
33 g sugars
As long as companies continue to sell multivitamin pills and your sink's faucet keeps spitting out tap water, you have no excuse to ever uncap one of these faux health drinks. This bottle has more sugar than a Snickers bar, so if you must indulge, opt for something from Vitaminwater's calorie-free Zero line. Or better yet, try Smartwater. It contains electrolytes that can help keep you hydrated when you're sweating out in the sun.
Drink This Instead!
Glaceau Smartwater (1 bottle, 24 oz)
0 calories
0 g fat
0 g sugars
#6: WORST SODA
Sunkist (1 can, 12 oz)
190 calories
0 g fat
50 g sugars
Soda is one of the more condemnable sources of calories in the American diet. It doesn't even bother with the pretense of nutrition—it's pure sugar, plain and simple. But among the throngs of terrible sodas, Sunkist is the worst. A better option: Izze. 70 percent of this bottle is filled with real fruit juice, completely eliminating the need for added sugars. It's still not as healthy as real fruit, but it's a sizeable upgrade from carbonated high fructose corn syrup.
Drink This Instead!
Izze Sparkling Clementine (1 bottle, 12 oz)
120 calories
0 g fat
27 g sugars
#5: WORST BOTTLED TEA
SoBe Energize Green Tea (1 bottle, 20 oz)
240 calories
0 g fat
61 g sugars
Leave it to an "edgy" American beverage company to corrupt green tea, a natural wonder of the nutritional world. SoBe's product is merely a saccharine simulation of green tea, with "natural flavor" preceding "green tea extract" on the nutrition label. Gulp down one of these bottles and you've taken in the sugar equivalent of seven Popsicles. Go with Honest Tea instead—it has more than 80 percent less sugar and uses organic, fair trade green tea.
Drink This Instead!
Honest Tea Community Green Tea (1 bottle, 16 oz)
34 calories
0 g fat
10 g sugars
#4: WORST LEMONADE
Orange Julius Lemon Julius (medium, 20 oz)
360 calories
0 g fat
94 g sugars
If you were drinking straight lemon juice, you could tip back 15 cups, or 120 fluid ounces, and still not reach the sugar impact of this icy, lemon-esque beverage from Orange Julius. So save yourself from sugar's flabby impact by switching to Chick-fil-A's low-cal lemonade. It blunts the typical sugar tariff with a dose of sucralose, which eliminates a clean 340 calories of added sugars.
Drink This Instead!
Chick-fil-A Diet Lemonade (medium, 20 oz)
20 calories
0 g fat
2 g sugars
#3: WORST FROZEN COFFEE DRINK
Dairy Queen Caramel MooLatte (medium, 16 oz)
660 calories
19 g fat (15 g saturated, 0.5 g trans)
90 g sugars
How is it that such a simple, healthy beverage like coffee can be so mistreated by fast-food purveyors? Dairy Queen's MooLattes, for example, are essentially fat-bloated milkshakes with a little coffee blended in, and the caramel version has nearly as many calories as five White Castle sliders. Want a caffeinated indulgence? Switch to Starbucks' Coffee Frappuccino. It's plenty sweet but saves you more than 400 calories. But be warned: While the Coffee Frappuccino is safe, some of Starbucks' other Fraps aren't so forgiving.
Drink This Instead!
Starbucks Coffee Frappuccino with 2% milk (Grande size, 16 oz)
230 calories
2 g fat (1 g saturated)
49 g sugars
#2: WORST SMOOTHIE
Smoothie King The Activator Strawberry (32 oz)
834 calories
1.5 g fat (0 g saturated)
134 g sugars
Judging solely by name, you'd think this beverage were some sort of metabolism-boosting superfruit, but in reality it's a hyper-sweetened smoothie filled out with 550 calories of pure sugar. In Smoothie King's defense, it also delivers nearly 30 grams of protein, but that's not nearly enough to justify the caloric impact. Unless you you're a body builder looking to maximize your caloric intake, leave this blended beverage behind the counter where it belongs.
Drink This Instead!
Jamba Juice Strawberry Nirvana (Power size, 30 oz)
300 calories
0.5 g fat
58 g sugars
#1: WORST MILKSHAKE
Cold Stone Creamery Oh Fudge! Shake (Like It size, 16 oz)
1,250 calories
70 g fat (45 g saturated)
127 g sugars
At Cold Stone, "Like It" is the small size. If you upgrade to "Gotta Have It," which denotes a large, you're facing 1,920 calories—nearly a full day's energy in one cup. The truth is, milkshakes represent some of the most concentrated calories that will ever cross your lips, so when you find a good one, you should take notice. Outside of what you might make in your own kitchen, the shake below from Baskin-Robbins is about as good as you're going to find. Order it with Premium Churned Chocolate Milk Ice Cream and it floats in at just 500 calories. That's a lot, to be sure, but it's better than the alternatives. Just save it for an occasional treat, and always offer to split with a friend.
Drink This Instead!
Baskin-Robbins Chocolate Shake (with Premium Churned Milk Chocolate Ice Cream) (small, 16 oz)
500 calories
16 g fat (10 g saturated)
73 g sugars
*article was copied from http://www.yahoo.com/
Some quotes for the day...
Good morning!
I thought today I would take a little break, I don't really have anything off of the top of my head to write about (I have MILLIONS of ideas floating around, but I am not ready to share:) ) so I have decided to post a couple of quotes...Enjoy :)
If an individual sets an achievable goal that equitably creates winners, and that individual remains consistently focused on working toward their goal, that individual will achieve their goal or die trying. If a civilisation sets an achievable goal that equitably creates winners, and that civilisation remains consistently focused on working toward their goal, that civilization will achieve their goal.
Therefore let us empower all in our civilization with open information systems so they can educate themselves, so more may better understand our universe, so we may dream large and true, so we may target a great vision, so we may lift ourselves, our children and our grandchildren up to the most wonderful future possible.
- Matthew Keith Groves
Have a good day everyone! :)
xoxo
I thought today I would take a little break, I don't really have anything off of the top of my head to write about (I have MILLIONS of ideas floating around, but I am not ready to share:) ) so I have decided to post a couple of quotes...Enjoy :)
Life is...
"Life is an opportunity, benefit from it.
Life is beauty, admire it.
Life is bliss, taste it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfil it.
Life is a sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is too precious, do not destroy it.
Life is life, fight for it."
- Mother Teresa
Just for Today
I will live through the next 12 hours and try not to tackle all of life's problems at once.
I will improve my mind, I will learn something that requires effort and concentration.
I will be agreeable. I will look my best, speak in a well modulated voice, and be courteous and considerate.
I will not find fault with a friend, relative or colleague. I will not try to change or improve anyone but myself.
I will have a programme. I might not follow it exactly, but I will have it. I will save myself from two enemies:
hurry and indecision.
I will do a good turn and keep it a secret. If anyone finds out, it will not count.
I will do two things I don't want to do, just for the exercise.
I will believe in myself. I will give my best to the world and feel confident that the world will give it's best to me.
- Anon
If an individual sets an achievable goal that equitably creates winners, and that individual remains consistently focused on working toward their goal, that individual will achieve their goal or die trying. If a civilisation sets an achievable goal that equitably creates winners, and that civilisation remains consistently focused on working toward their goal, that civilization will achieve their goal.
Therefore let us empower all in our civilization with open information systems so they can educate themselves, so more may better understand our universe, so we may dream large and true, so we may target a great vision, so we may lift ourselves, our children and our grandchildren up to the most wonderful future possible.
- Matthew Keith Groves
Have a good day everyone! :)
xoxo
Monday, June 13, 2011
Fad Diets...
Lately, I have been hearing a lot about fad diets. The truth of the matter is that these popular, new to the market diets can help provide a temporary fix, but RARELY are beneficial in the long run.
When you look up fad diets on the internet, you will see phrases like "lose weight now" and "quick weight loss diets". When you look further into these diets, you will come to realize that they are designed to help you drop weight fast by cutting out some pretty imporant nutritional items. They focus on low calorie intake, which is all well and good if you are not active, but if you work out on a regular basis, you need those calories! Calories give you the fuel that you need to make it through the day and ESPECIALLY through your workout! Without them you are going to crash and burn.
After talking to a few people that have participated a fad diets, I discovered that they did in fact lose the weight that they wanted to! However, they returned to their old eating habits after the diet was completed, and they gained even MORE back! Not cool, right?
The best way to lose weight is plain and simple. There is no big secret, no special gimick, no fad diet. Simply lead a healthy lifestyle! Exercise daily, eat clean foods that are good for you! Lots of veggies, lean protein...LOOK at labels. If you can't pronounce the ingredient, you probably should not eat it. I have started living my life this way, clean eating, exercising and I have seen results! I have MUCH more energy and I am just an overall happier person. Plus I am in the best shape that I have ever been in...and guess what? It is only going to get better!
Well? What are you waiting for??? :)
Friday, June 10, 2011
Blast off fat (way) faster...
This article was on http://www.yahoo.com/ today and I thought that I would share... :)
Blast off fat (way) faster.
By Matt Murphy
Tired of plugging away at the gym without seeing the pounds disappear? We found simple tricks that will transform your usual regimen into the ultimate fat-blasting routine. Whether you use just two of these strategies or all seven, our insider tips will help you get the calorie-burn you deserve.
1. Know this: “You’ll be able to comfortably work out longer and harder if you’re cool,” says Len Kravitz, PhD, coordinator of exercise science at the University of New Mexico. “Being too hot stresses your body out, so you don’t perform as well.” Translation: You burn less fat.
Do this: When exercising at home, put a fan in front of your workout area. Hitting the gym? Wait to use the treadmill that has a fan built into the console.
2. Know this: “Wearing a heart-rate monitor makes it easier to burn more body fat by showing just how hard you’re really working,” Kravitz says. “Keeping your heart rate in the right zone prevents you from slacking off, so you make the most of every minute.”
Do this: Invest in a heart-rate monitor and wear it every time you exercise. We love Life Fitness’s new Dual Watch and Heart Rate Monitor ($60; at CVS stores nationwide). It’s simple to program and use. It doesn’t require an uncomfortable chest strap—just touch the face with your fingertips. And it comes in a variety of sizes too.
3. Know this: “Warming up for five minutes before each workout helps you lose more weight,” says Heather Dillinger, an IDEA Health and Fitness Association elite-level personal-fitness trainer. “It not only makes your muscles more pliable but also increases their range of motion, so you end up using more muscle fibers as you exercise.”
Do this: Choose a warm-up routine that hits all of your muscles, not just your legs. The easiest option: Do three to five minutes of low-intensity walking while pumping your arms back and forth.
4. Know this: “Saving your energy for the end of your cardio workout may prevent you from losing as much weight as you can,” says metabolism expert Dixie Stanforth, of the department of kinesiology and health education at the University of Texas at Austin.
Do this: Instead of starting out slow and then finishing up strong, do your high-intensity cardio early in your workout. After doing your warm-up, try exercising at a high intensity for 15 minutes before slowing down to a more moderate pace for the last 15 minutes.
5. Know this: “Two smaller workouts can be more effective than one,” Stanforth reveals. That’s because every time you do high-intensity exercise, your metabolism stays revved for an hour or more afterward. Splitting up your workout boosts your metabolism twice, giving you additional calorie-burning time from the exact same routine.
Do this: Divide your workout into two smaller, high-intensity sessions—preferably, doing one in the morning and one at night.
6. Know this: If you’re convinced that you’re melting fat while exercising, you’ll make a mind-body connection that will actually help you lose fat faster, Dillinger explains. In a 2007 Harvard study, participants who believed they were getting a good workout showed greater reductions in body fat than subjects who performed the same activities but didn’t feel like they were really exercising.
Do this: The next time you do anything active, remind yourself every few minutes that you’re giving it your all. This little mental move may motivate you to push yourself harder, leading to even greater fat loss.
7. Know this: “The less time you rest between sets when strength training, the more calories you’re likely to burn,” Dillinger notes. “Keeping rest periods short keeps your heart rate at a higher rate, which naturally increases the number of calories you’re using.”
Do this: The best rule of thumb is to take only a 30-second break between sets (meaning you’ll need a watch with a second hand). .
.
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