Calorie Burning & Exercise for your Summer Body
Here are a few tips for exercise and calorie burning to get you to your summer body.
Hit the Weights and Increase Your Calorie Burn: There’s no way around it, cutting calories and increasing exercise is the only way to get your body ready for spring. That hot, healthy body you want doesn’t come easy, but there are tons of ways to make it easier. The process includes a reduced calorie diet, healthy eating habits and regular exercise. To boost your metabolism (the process that establishes the rate at which we burn calories) it’s best to exercise in the morning. Your body is in a state that most effectively burns fat at that time. To speed the metabolic process all you need is an hour of moderate cardio to prompt your body to start burning fat. Do whatever exercise you enjoy and after a little while, you can add weights to your routine for a more muscular look. But for now, get started with some simple cardio like dancing to your iPod, or jumping jacks.
Water and Supplements: Remember that water is the key to healthy cells, and detoxification. Drink a full glass of water with a fat-burning supplement like L-Carnitine as soon as you wake up to get the metabolic fire started, and stay hydrated. Not only will you be less hungry, you will be providing your body with what it needs to eliminate toxins and increase your calorie burn for the day.
Chill Out! The Cortisol Belly-Fat Connection: Cortisol is a hormone produced by the adrenal glands in response to stress. It is also produced in the body during exercise, and can have a significant effect on your belly. Belly fat has 4 times the amount of cortisol receptors than other body fat, and as your cortisol levels increase and decrease with your stress levels, or remain high under chronic stress, your body reacts by producing cortisol which effects your calorie burn. High levels of cortisol alter your metabolism so your body stores fat from calories, especially around the abdomen. It also inhibits the muscle repair process. Eating protein within 30 minutes after your workout prevents this effect so you get all the benefits of your hard work. Remember your low calorie post-workout snack, it’s almost as important as the workout itself.
Emotional Eating and The People Pleaser: If you tend to eat unconsciously, or overeat in social situations, you aren’t alone. This is one of the most common calorie intake scenarios. Researchers recently asked 101 college students about their people pleasing characteristics, from how much they worry about other people’s needs to how well they accept criticism; they then compared the answers to the number of M&M’s they ate while with another student. Those who ranked higher in people-pleasing characteristics often ate more M&M’s. This suggests that people-pleasers may just be eating to make others comfortable and ingesting unwanted calories.
Getting Your ZZZZ’s – More Than Just Beauty Sleep: Sleep is important, we know…but what you might not know is that it’s related to hormone production and affects how much you weigh and how you effectively burn calories. Studies show that lack of sleep can actually cause weight gain. Your body is more likely to consume calories and may even lose the ability to recognize a full stomach because when you’re tired your body produces a chemical called ghrelin, which triggers cravings. And when you’re fatigued, your body produces less of a hormone called leptin, a fat-cell hormone that tells your brain when you are full. If you thought that getting your beauty rest was only important to your complexion and mood, think again. The amount and quality of rest directly effects calorie burn.
Leptin and ghrelin were recently studied at the University of Chicago in Illinois. The levels of these important hormones were measured in 12 healthy men, and their hunger and appetite levels were also noted. The men were then subjected to two days of sleep deprivation, and then two days of extended sleep. The doctors then monitored hormone levels, calorie intake, appetite and activity. Results showed that when sleep was restricted, leptin levels went down and ghrelin levels went up, and the men’s appetite increased proportionally. Effective all natural sleep aides like Valerian and Chamomile can help too!
Keep these tips and monitor your calorie intake during your workout sessions, and the body you want could be just around the corner!
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