Exercise before breakfast
Researchers at the University of Glasgow found that when people went for an
hour long walk before their breakfast they burnt off more fat both during their
walk and after their workout, compared to those who worked out later in the
day. So, although you may not like early mornings, surely setting your alarm
clock an hour earlier is worth it if you get your best body ever from an early
morning blast of exercise?
Ladies, don’t skip this point just because it involves lifting weights.
Ideally, to lose weight and tone up both men and women need to do a mix of
cardiovascular exercise and strength training exercises. Lifting weights is
great for toning up and losing weight because the more muscle your body has,
the more calories your body burns – whether you are exercising or not. This is
because the energy cost of having more muscle mass is more than for any other
body tissue, and so if you tone up, you will increase your calorie burn 24
hours a day.
Pop to the bathroom regularly
The diabetes journal Diabetologica recently
published findings suggesting that those people who sat down all day at work
are at a greater risk of putting on weight. Shockingly, these desk jobs also
put workers at greater risk of developing serious diseases, such as diabetes or
heart disease, even if the workers exercised regularly.
Getting up and moving about as much as possible at work will lower your chances
of gaining weight or developing these diseases though, so try to get out of
your seat as much as possible, by doing things like getting up to speak to your
colleague rather than sending them an email or popping to the bathroom
Girls, do the downward dog
Findings from a two-year long study conducted by the University of Otago found
that women who participated in yoga, positive visualisation and meditation
ended up losing more weight than those ladies who only focused on exercising
and nutrition. After two years, those women who practised yoga, positive
visualisation and meditation ended up losing five and a half pounds, or 2.5kg.
Watch a horror film
Some days you need to take a break and skip the gym. The next time you feel
like a rest day make sure you watch a scary movie. Research undertaken by the
University of Westminster found that watching a horror film that scares you
affects your heart rate and oxygen intake, which in turn helps you to burn 184
Turn your dining room into a fancy restaurant
A study published in the journal Psychological Reports
found that dimming the lights and turning down the music in a fast food
restaurant made customers in the restaurant eat less. Plus once the customers
had eaten, they reported feeling happier and more satisfied compared to those
customers who ate in the brighter restaurant with the louder music. So, if you
think you eat too much and would like to feel more satisfied after eating
invest in a lamp or a dimmer switch in your dining room and play soft, gentle music
Take flaxseed oil for better skin
If you want to get your best body ever you’ll probably want to have healthy,
soft and glowing skin to match your toned body. To get the skin your beautiful
body deserves, take flaxseed oil. According to the British
Journal of Nutrition this oil is great for your skin because it
contains omega-3 and -6, which are fatty acids that help to eliminate redness
from your skin. These acids have also been found to reduce roughness, leaving
your skin smooth and silky soft.
Although using weight machines in the gym can be beneficial when working
certain muscles, the American Council advice that free weights allow you to
target several muscle groups simultaneously. They also suggest that free
weights allow you to improve your muscle coordination and control as well.
Remember though, free weights are more dangerous than weight machines, so if
you are new to strength training get help and advice from a professional before
working out with free weights.
Time is one of the biggest factors that are stopping you from achieving your
best body ever. If you suffer from a lack of time, begin cooking your meals in
a big batch. For example, on Sunday spend a few hours cooking up a healthy
chilli or a big batch of homemade soup. You can then freeze this food, dishing
them out into seven containers (one for every day). Cooking in a big batch like
this will mean that you do not snack on unhealthy fast food. It also means you
will have to spend less time cooking, giving you more time to exercise.
Feel proud and keep motivated
One of the biggest reasons people give up on their healthy living plans is
because they lose motivation and begin to have doubts about their success and
their ability. To make sure you stick to your healthy living commitments make
sure you know how far you’ve come by keeping up-to-date measurements of your
body. Depending on the type of exercise you have done you should also set
relevant and achievable goals, such as beating your personal best in a 5k run.
If you achieve one of your goals treat yourself by getting something small
you’ve wanted for a while, such as a new DVD or a training top.
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