3 Changes to Increase Calorie Burn

Exercise is essential when it comes to dropping pounds. So if you’re eager to lose the weight, here are three everyday changes that will help increase your calorie burn.

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Hello Sunshine
Moving workouts to early mornings may mean cursing your alarm clock, but here’s the big payoff: Morning exercisers burn more calories.And now that the sun rises earlier, it’ll be easier to pull yourself out of bed than it was in the winter. Research shows that people who exercise in the a.m. work harder and for longer periods of time, which may be because they’re more alert and energetic, and they don’t feel as rushed as afternoon or evening exercisers. Getting into a morning routine will also help you stick with it, which will help even more on your weight-loss journey. 

Get Speedy
When it comes to cardio, running will help you lose more weight than walking since it burns more calories, but if you increase your speed just a little, then you’ll burn even more. And don’t stick to a consistent pace the entire workout. Adding sprinting intervals is an effective way to increase your calorie burn and has also been proven to reduce belly fat. Also be sure to swing those arms as you move, and you’ll burn 15 percent more calories.

Strength Train in the Ladies’ Room
Muscle burns more calories than fat does, so the more muscle mass you have, the better it is for weight loss. Don’t just hit the weight room at the gym. Include strength-training moves throughout your day, such as pushups on the bathroom counter and this two-minute butt and thigh workout while brushing your teeth. You can also work your body by carrying a basket instead of pushing a cart, using the stairs whenever possible, and sitting on an exercise ball instead of a chair. 

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Light leg workout and smoothie recipe

Warm-up:

20 body weight squats
12 lunges/leg
Image2 sets:

12 BOSU lunges/leg
20 squats with ball toss
12 sumo squats with calf raises
2 sets:

12 deadlifts
12 kneeling hip extension/leg
1 min wall sit
2 sets:

12 lunges/leg
12 stability ball knee tucks
stretch

Kale smoothie using chocolate protein powder

Blend until smooth:

1 Frozen Banana
1/2 C Greek Honey yogurt
1 C almond milk
1 scoop chocolate protein powder
1 C kale

6 Things You Don’t Know About Your Muscles

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For starters, they can keep you slim, happy, and disease free

Full disclosure: I’m a vehemently pro muscle. It keeps your metabolism revved, takes up less space than fat, protects your joints, and allows you to lift heavy objects without the help of a guy. Full disclosure number two: I almost never weight train. Like most women, I typically choose cardio (my go-to workout is Bikram yoga) over strength training, not because I’m afraid of bulking up, but I’m a sweat addict and hate figuring out the correct weights, reps, muscle groups to target, and so on. But I should. I really really should, for the reasons listed above, as well as the surprising muscle-related facts that follow.

Chocolate Banana Wonderland Breakfast Smoothie

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Yields: 2 | Serving size: 1 1/2 cups | Calories: 297 | Total Fat: 18 g | Saturated Fats: 9 g | Trans Fats: 0 g | Cholesterol: 9 mg | Sodium: 128 mg | Carbohydrates: 29 g | Dietary fiber: 3 gm | Sugars: 18 g | Protein: 9 g

Ingredients

  • 1 cup unsweetened almond or coconut milk (lite canned or carton)
  • 1 banana, frozen or unfrozen
  • 2 tablespoons raw organic cacao powder
  • 1 teaspoon organic cinnamon
  • 2 tablespoons natural peanut butter
  • 1 tablespoon organic virgin coconut oil
  • Ice cubes

Directions

Place all of the ingredients in the blender on blend on medium to high until the smoothie is completely liquified and foamy. You may decide to blend the ice cubes with the drink or add them at the end. Ice can be a bit much for some blender blades and may be added at the end. Enjoy!