If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. Drink an extra 400 to 600 millilitres of water for short bouts of exercise. During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat. Continue to replace fluids after you’re finished exercising!
Strength-train before doing any cardiovascular work, Why? It takes the body about 15 minutes to warm up and start burning fat. So, a 30-minute bike ride is really only burning fat for the last 15 minutes of your workout. But, if you lift weights first, your body is warmed up by the time you hit the bike, and you’ll burn fat throughout the entire ride.
The rower isn’t a wimpy workout if you know how to use it right. Maximize the least-used machine at the gym and get sculpted arms, abs, and back muscles. The trick: After you pull the handle toward you, straighten your arms before you bend your knees.
Make the most of your workout: Have about 100 calories at least 15 minutes before your workout (try a banana or half of an energy bar). Then have a good breakfast afterward, making sure you get protein, carbs, and fat. (Good combos: fruit and cottage cheese; toast and peanut butter; protein-rich cereal with milk.) The key is not to eat more than usual, but to redistribute more calories to the early part of the day.
People who wear casual shoes burn more calories in a day than people who dress up. Wearing comfortable shoes daily could burn an extra 6500 calories a year.
Colorful, all-vegetable salads offer good-for-you phytonutrients that aren’t available in greens. For instance, powerful antioxidants (anthocyanins) in purplish vegetables such as eggplant help reduce heart-disease risk and improve brain function. Radishes offer cancer-fighting indoles; red tomatoes are the ultimate in lycopene, linked to lower risk of heart disease and cancer.
To take yourself from 20 or 30 minutes on the treadmill to the finish line of a charity 5K (3.1 miles), Instead of running two miles three times a week, run different distances each day. Go two miles on Monday, one on Wednesday, and three on Friday. Each week, increase each run by five to 10 minutes (so a 2/1/3 pattern becomes 2.5/1.5/3.5 the next week, 3/2/4 the following week, etc.). Try to get your longer run up to at least five miles.
Get enough z’s: Too little sleep is bad for your health and your image; it can make you ineffective (it impairs performance, judgment, and the ability to pay attention), sick (it weakens your immune system), and overweight. In fact, women who slept five hours or less a night were a third more likely to gain 33 pounds or more over 16 years than women who slept seven hours.
Sleep keeps important weight-loss hormones in balance (without it, ghrelin rises, so you’re hungrier, and leptin is suppressed, so you’re not as satisfied by what you do eat). If you don’t have enough time to sleep at night, try to schedule at least a short power nap during the day. If anxiety is keeping you up, practice relaxation techniques before bed: Organize a to-do list for the next day so you know you have everything covered. And don’t stay up watching back-to-back episodes of Entourage. Try getting calm by reading instead.
Foods with natural fat-burning properties, such as cayenne, ginger, mustard seeds, cumin seeds, cinnamon, green tea, hot peppers, citrus fruits (especially lemon), and apple cider vinegar, can really help take – and keep – those pounds off when eaten on a regular daily basis.