25. Removes more fat With Carnitine
This component involved in the transport of fat through the body to the mitochondria of cells where it is burned. Research confirms that when you take carnitine diet can help maximize fat burning efforts.
26. Heavy Train
Scientists at the Norwegian University of Sport and Physical Education in Oslo analyzed multiple studies and found that training with weights and fewer repetitions largest produces a greater increase in metabolic rate at rest that lasts longer compared to training with lighter weights and doing more repetitions. Although most people think you have to train with more reps to burn more fat, go heavy (3-7 reps) from time to time to maximize the calories and fat you burn when you're in the gym.
27. Light Train
While hanging heavy burns more calories after the workout, perform higher reps burns more calories during the workout, as the researchers of the College of New Jersey (Ewing) at the annual meeting of the National Strength and Conditioning 2007. It is best to mix the training using light weights and high repetitions (10-20) in some sessions and heavy weights and low reps (3-7) in others. Another way is to do 4 sets in the exercises, being the first 2 with heavy weights and low reps and the last two with light weights and high reps.
28. Less Rest
Researchers at the College of New Jersey (Ewing) also found that when subjects rested 30 seconds between sets of bench press, burned 50% more calories when resting 3 minutes.
29. Forced Reps
A study in college football players found that using a weight training program high intensity with only one set per exercise of 6-10 reps to failure, followed by forced reps and static contraction of several seconds caused more loss of fat 10 weeks in a less intensive program consisting of 3 sets of 6-10 repetitions per exercise taken to failure. This may be the highest peak in growth hormone (GH) that occurred in the high intensity group: A study of Finland, forced reps stimulated GH train three times only to failure. Go beyond failure when you're trying to define using forced reps, static contractions (isometric), pause break or descending series.
30. Free Weights
The use of free weights, especially in multi-joint movements like squats, you burn more calories than similar exercise machines like the leg press. Scientists say that this difference may be due to the greater number of stabilizing muscles that come into play during multi-joint exercises with free weights.
31. Quick Lift
The quick and explosive repetitions burn more calories than the typical slow and controlled repetitions, according to researchers at Ball State University (Muncie, Indiana). They believe that because fast muscle fibers are less efficient use of energy, burn more fuel during exercise. To make rapid repetition, using a weight of about 30% of your MRI (or a weight you can lift 15 to 35 times) for each exercise. Make your first two sets of 3-8 repetitions fast and then continues with 2-3 sets at a normal pace.
32. Use negative
In a recent study, subjects who underwent training with negative reps 3 sets of bench press and squat increased GH levels by about 4000%. Because the GH releasing fat from fat cells, using negative repetitions can help burn extra fat. To use negative reps in training, in most cases need a partner to help us lift the weight and then control the descent. For more information on negative reps see the article "The Negative".
33. Listen to Music
Play your iPod can raise the intensity of training and thus increase fat loss. A study in the Weider Research Group and presented at the annual meeting of the National Strength and Acondicionmiento of 2008 found that subjects who trained using its own selection of music, could complete a significantly higher number of repetitions that when trained without it.
34. The Cardio, then
Do the cardio after weight training routine. Japanese researchers were individuals who did cardio after weight training, burned significantly more fat than doing cardio first. Scientists also reported that the burning of fat was highest during the first 15 minutes of cardio immediately after weights.
35. Make Training HIIT (High Intensity Interval)
The best way to burn more fat with cardio training is to use high-intensity intervals (HIIT). This involves intervals of high intensity exercise (eg sprinting to 90% of maximum heart rate) followed by intervals of low intensity exercise (like walking at a moderate pace) or break. Several studies confirm that this burns more fat than continuous exercise of moderate intensity cardio.
36. Rest Intervals
In one study, subjects who made career shifts of 10 minutes separated by 20 minutes of rest found the training easier to just run 30 minutes at the same intensity. The intermittent cardio also burned more fat and more calories post workout than the same amount of continuous exercise.
37. Doing Cardio in the Evening
The time of day you do cardio can impact the amount of calories you burn after the workout. At the University of Wisconsin, La Crosse, researchers reported that endurance-trained subjects who performed 30 minutes of stationary bike between 5 pm and 7 pm elebaron your post-workout metabolic rate than those who did the same cardio between 5 am and 7 am or between 11 am and 1 pm Although the best bet is to train at the time that best fits your time, try to train in the evening to improve the burning of calories post-workout.
38. Quick sprints not enough time
Researchers at Edinburgh University found that when performed between 4 and 6 sprints of 30 seconds on a stationary bike separated by four minutes of rest for only 2 weeks, subjects reduced their blood sugar and insulin levels in about 15 and 40% respectively, and improved insulin sensitivity near 25% after taking 75 grams of glucose. Maintaining low insulin levels and constants can help maximize fat loss and minimize the storage thereof.
So even if you have 20-30 minutes to do cardio, doing about 2 or 3 minutes of sprints can at least help to keep insulin low and high fat burning.
39. Scale
Consider the use of different forms of cardio. A recent study from Italy found that when subjects climbed, your heart rate up to 80% of maximum, which amounts to a fairly intense cardio workout. In addition, subjects burned more than 12 calories per minute (for those weighing about 86kg), slightly less than 400 calories in 30 minutes.
40. Try Martial Arts
Another way is to do your cardio martial arts. Researchers at Wayne State College in Nebraska found that novice martial artists who performed a cycling training between kicks, butterfly stretch, hitting with forearms, abdomen, high kicks, stretching of quadriceps and push your heart rate rose to 80% and burned a 300 calories in half an hour.
41. Spit
At the University of Birmingham (Edgbaston, UK) found that when trained cyclists were rolling as quickly as possible while the mouth is rinsed with a liquid similar to a sports drink and spitting every 7-8 minutes, could cover a distance 3 minutes faster than when rinsed with water. So you may rinse with a sports drink every 10 minutes and spitting can help boost your workout intensity without adding extra calories.
42. Arise
Research in Australia found that more than 2000 subjects who exercised with intensity at least 2.5 hours per week, those who watched more than 40 minutes of television per day had a waist circumference greater than those who did less than 40 minutes . Scientists theorize that sitting for long periods of time compromises the body's ability to burn fat, which was shown at the University of Missouri-Columbia in both humans and animals. Avoid this by getting up and stretching at least every 20 minutes while sitting, whether at home or at work.
43. Take Photos
A picture may be worth a thousand calories. Researchers at the University of Wisconsin-Madison found that test subjects who took pictures of what they ate for a week said the images made them more aware of the food before eating, encouraging them to make better food choices. This was not the case with subjects who simply wrote what they ate.
44. Lots
A study from Cornell University in Ithaca, New York reported that when given a larger bowl of fresh popcorn to people going to the movies, ate 45% more than those who were given a container medium. What's more, even those subjects who were given a large bowl of popcorn last ate 35% more than those who were given the container means. And that then they said that the popcorn tasted bad.
So we can apply this study in two ways: protein meal consisting of clean, pour yourself a large portion, for dishes such as rice, potatoes and bread, keep portions small.
45. Laugh
Japanese scientists found that when test subjects ate 500 calories at the same time they saw a comedy show 40 minutes, their blood glucose levels were much lower than when they consumed the same meal watching a boring lesson of 40 minutes. The researchers suggest that laughter can alter brain chemistry so that the body in the blood glucose more slowly, or blood glucose was taken quickly by the muscles. Try eating something fun watching on television can help keep blood glucose levels down and help fat loss.
46. Sleep more
A study in the American Journal of Epidemiology reported that subjects who slept 5 hours or less per night were a third more likely to win a 30 + lbs (14kg approx.) In the 16-year study than those sleeping 7 hours or over night. May be due to the imbalance between the hormones leptin and ghrelin: Leptin decreases hunger and increases metabolic rate, ghrelin increases hunger. A study by the University of Chicago found that people with lack of sleep for two days experienced an increase in ghrelin levels and a decrease in leptin and an increase in hunger. A study from Stanford University in California showed that subjects who slept less had lower levels of leptin and ghrelin and higher body fat compared with those who slept 8 hours.
Trying to sleep 7-9 hours each day can help improve recovery and health and fat loss.
47. Chew Gum
A study in Glasgow Caledonian University (Scotland) found that subjects who chewed gum between meals ate significantly less food in the second meal than those who chewed gum. Apparently chewing gum increases the feeling of satiety.
48. Move without motor
Any activity you do burns calories, so try to walk or bike everywhere you can (work, shop, home of friends, the gym etc..). Although sometimes the excuse is time, sometimes it is not much difference between the lights and what it takes to park.
49. Vibrations
In a study by the University of Stony Brook in New York, was that mice were placed on a vibrating platform for 15 minutes a day over a period of 15 weeks, had less body fat than those who were not exposed to vibration . Human research has been seen that similar results in exposure to vibration enhances the fat loss. Consider using vibrating platforms to your gym for a few minutes a few times a week.
50. Playing Move
The popular and active video game Dance Dance Revolution can be a good training according to what we say researchers from the University of Wisconsin La Crosse.
They reported that an adult burn up 10 calories per minute playing this game, which is the equivalent of a good race.
This component involved in the transport of fat through the body to the mitochondria of cells where it is burned. Research confirms that when you take carnitine diet can help maximize fat burning efforts.
26. Heavy Train
Scientists at the Norwegian University of Sport and Physical Education in Oslo analyzed multiple studies and found that training with weights and fewer repetitions largest produces a greater increase in metabolic rate at rest that lasts longer compared to training with lighter weights and doing more repetitions. Although most people think you have to train with more reps to burn more fat, go heavy (3-7 reps) from time to time to maximize the calories and fat you burn when you're in the gym.
27. Light Train
While hanging heavy burns more calories after the workout, perform higher reps burns more calories during the workout, as the researchers of the College of New Jersey (Ewing) at the annual meeting of the National Strength and Conditioning 2007. It is best to mix the training using light weights and high repetitions (10-20) in some sessions and heavy weights and low reps (3-7) in others. Another way is to do 4 sets in the exercises, being the first 2 with heavy weights and low reps and the last two with light weights and high reps.
28. Less Rest
Researchers at the College of New Jersey (Ewing) also found that when subjects rested 30 seconds between sets of bench press, burned 50% more calories when resting 3 minutes.
29. Forced Reps
A study in college football players found that using a weight training program high intensity with only one set per exercise of 6-10 reps to failure, followed by forced reps and static contraction of several seconds caused more loss of fat 10 weeks in a less intensive program consisting of 3 sets of 6-10 repetitions per exercise taken to failure. This may be the highest peak in growth hormone (GH) that occurred in the high intensity group: A study of Finland, forced reps stimulated GH train three times only to failure. Go beyond failure when you're trying to define using forced reps, static contractions (isometric), pause break or descending series.
30. Free Weights
The use of free weights, especially in multi-joint movements like squats, you burn more calories than similar exercise machines like the leg press. Scientists say that this difference may be due to the greater number of stabilizing muscles that come into play during multi-joint exercises with free weights.
31. Quick Lift
The quick and explosive repetitions burn more calories than the typical slow and controlled repetitions, according to researchers at Ball State University (Muncie, Indiana). They believe that because fast muscle fibers are less efficient use of energy, burn more fuel during exercise. To make rapid repetition, using a weight of about 30% of your MRI (or a weight you can lift 15 to 35 times) for each exercise. Make your first two sets of 3-8 repetitions fast and then continues with 2-3 sets at a normal pace.
32. Use negative
In a recent study, subjects who underwent training with negative reps 3 sets of bench press and squat increased GH levels by about 4000%. Because the GH releasing fat from fat cells, using negative repetitions can help burn extra fat. To use negative reps in training, in most cases need a partner to help us lift the weight and then control the descent. For more information on negative reps see the article "The Negative".
33. Listen to Music
Play your iPod can raise the intensity of training and thus increase fat loss. A study in the Weider Research Group and presented at the annual meeting of the National Strength and Acondicionmiento of 2008 found that subjects who trained using its own selection of music, could complete a significantly higher number of repetitions that when trained without it.
34. The Cardio, then
Do the cardio after weight training routine. Japanese researchers were individuals who did cardio after weight training, burned significantly more fat than doing cardio first. Scientists also reported that the burning of fat was highest during the first 15 minutes of cardio immediately after weights.
35. Make Training HIIT (High Intensity Interval)
The best way to burn more fat with cardio training is to use high-intensity intervals (HIIT). This involves intervals of high intensity exercise (eg sprinting to 90% of maximum heart rate) followed by intervals of low intensity exercise (like walking at a moderate pace) or break. Several studies confirm that this burns more fat than continuous exercise of moderate intensity cardio.
Sprinting in shorts and a gold chain to burn more. For sample a button.
36. Rest Intervals
In one study, subjects who made career shifts of 10 minutes separated by 20 minutes of rest found the training easier to just run 30 minutes at the same intensity. The intermittent cardio also burned more fat and more calories post workout than the same amount of continuous exercise.
37. Doing Cardio in the Evening
The time of day you do cardio can impact the amount of calories you burn after the workout. At the University of Wisconsin, La Crosse, researchers reported that endurance-trained subjects who performed 30 minutes of stationary bike between 5 pm and 7 pm elebaron your post-workout metabolic rate than those who did the same cardio between 5 am and 7 am or between 11 am and 1 pm Although the best bet is to train at the time that best fits your time, try to train in the evening to improve the burning of calories post-workout.
38. Quick sprints not enough time
Researchers at Edinburgh University found that when performed between 4 and 6 sprints of 30 seconds on a stationary bike separated by four minutes of rest for only 2 weeks, subjects reduced their blood sugar and insulin levels in about 15 and 40% respectively, and improved insulin sensitivity near 25% after taking 75 grams of glucose. Maintaining low insulin levels and constants can help maximize fat loss and minimize the storage thereof.
So even if you have 20-30 minutes to do cardio, doing about 2 or 3 minutes of sprints can at least help to keep insulin low and high fat burning.
39. Scale
Consider the use of different forms of cardio. A recent study from Italy found that when subjects climbed, your heart rate up to 80% of maximum, which amounts to a fairly intense cardio workout. In addition, subjects burned more than 12 calories per minute (for those weighing about 86kg), slightly less than 400 calories in 30 minutes.
40. Try Martial Arts
Another way is to do your cardio martial arts. Researchers at Wayne State College in Nebraska found that novice martial artists who performed a cycling training between kicks, butterfly stretch, hitting with forearms, abdomen, high kicks, stretching of quadriceps and push your heart rate rose to 80% and burned a 300 calories in half an hour.
41. Spit
At the University of Birmingham (Edgbaston, UK) found that when trained cyclists were rolling as quickly as possible while the mouth is rinsed with a liquid similar to a sports drink and spitting every 7-8 minutes, could cover a distance 3 minutes faster than when rinsed with water. So you may rinse with a sports drink every 10 minutes and spitting can help boost your workout intensity without adding extra calories.
42. Arise
Research in Australia found that more than 2000 subjects who exercised with intensity at least 2.5 hours per week, those who watched more than 40 minutes of television per day had a waist circumference greater than those who did less than 40 minutes . Scientists theorize that sitting for long periods of time compromises the body's ability to burn fat, which was shown at the University of Missouri-Columbia in both humans and animals. Avoid this by getting up and stretching at least every 20 minutes while sitting, whether at home or at work.
43. Take Photos
A picture may be worth a thousand calories. Researchers at the University of Wisconsin-Madison found that test subjects who took pictures of what they ate for a week said the images made them more aware of the food before eating, encouraging them to make better food choices. This was not the case with subjects who simply wrote what they ate.
44. Lots
A study from Cornell University in Ithaca, New York reported that when given a larger bowl of fresh popcorn to people going to the movies, ate 45% more than those who were given a container medium. What's more, even those subjects who were given a large bowl of popcorn last ate 35% more than those who were given the container means. And that then they said that the popcorn tasted bad.
So we can apply this study in two ways: protein meal consisting of clean, pour yourself a large portion, for dishes such as rice, potatoes and bread, keep portions small.
45. Laugh
Japanese scientists found that when test subjects ate 500 calories at the same time they saw a comedy show 40 minutes, their blood glucose levels were much lower than when they consumed the same meal watching a boring lesson of 40 minutes. The researchers suggest that laughter can alter brain chemistry so that the body in the blood glucose more slowly, or blood glucose was taken quickly by the muscles. Try eating something fun watching on television can help keep blood glucose levels down and help fat loss.
46. Sleep more
A study in the American Journal of Epidemiology reported that subjects who slept 5 hours or less per night were a third more likely to win a 30 + lbs (14kg approx.) In the 16-year study than those sleeping 7 hours or over night. May be due to the imbalance between the hormones leptin and ghrelin: Leptin decreases hunger and increases metabolic rate, ghrelin increases hunger. A study by the University of Chicago found that people with lack of sleep for two days experienced an increase in ghrelin levels and a decrease in leptin and an increase in hunger. A study from Stanford University in California showed that subjects who slept less had lower levels of leptin and ghrelin and higher body fat compared with those who slept 8 hours.
Trying to sleep 7-9 hours each day can help improve recovery and health and fat loss.
47. Chew Gum
A study in Glasgow Caledonian University (Scotland) found that subjects who chewed gum between meals ate significantly less food in the second meal than those who chewed gum. Apparently chewing gum increases the feeling of satiety.
48. Move without motor
Any activity you do burns calories, so try to walk or bike everywhere you can (work, shop, home of friends, the gym etc..). Although sometimes the excuse is time, sometimes it is not much difference between the lights and what it takes to park.
49. Vibrations
In a study by the University of Stony Brook in New York, was that mice were placed on a vibrating platform for 15 minutes a day over a period of 15 weeks, had less body fat than those who were not exposed to vibration . Human research has been seen that similar results in exposure to vibration enhances the fat loss. Consider using vibrating platforms to your gym for a few minutes a few times a week.
50. Playing Move
The popular and active video game Dance Dance Revolution can be a good training according to what we say researchers from the University of Wisconsin La Crosse.
They reported that an adult burn up 10 calories per minute playing this game, which is the equivalent of a good race.
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