Hi everyone! Found another great article on many easy things you can do to help you burn more calories everyday. These are simple and easy things you can do to change or alter your diet and exercise program on a daily basis. As far as what the title claims, that you can burn 3650 calories every day, I won’t go so far as to say that this is the case since it’s only theoretical, although many things you do out of this article can and will make a difference in raising your metabolism and help in weight loss. Enjoy! Jimmy Pember, NASM-CPT, Certified Fitness Specialist ---------------------------------- Author Steve Stiefel Posted by FullyFlexed.com Life, they say, is full of contradictions, so why shouldn’t that also apply to working out? You train regularly with both weights and cardio and carefully watch what you eat, which together are supposed to produce a ripped, muscular physique. There’s the catch: supposed to. But what if you do practically everything you can–truly giving 110% to your training and nutrition efforts–and you’re still a little soft around the middle? Are you forever doomed to wearing tank tops on warm summer days so friends can see your big guns without knowing there’s an inch to pinch? This being FullyFlexed, we’re not going to recommend an expensive liposuction operation. (Unless, of course, your beloved and rich Uncle Fred left you with several hundred thousand dollars, in which case you can skip this article and call your plastic surgeon.) Rather, we’ve complied a series of tips, tweaks and techniques for you to add to what you’re already doing during the course of a day. Instead of asking you to drop your workouts and follow some one-size-fits-all program, we’ve come up with a list of ways you can increase your caloric deficit each day. All of the tips presented here use one or more of three bodyfat-fighting strategies: reducing the amount of food you eat (the calories you take in), increasing the amount of exercise you perform (the calories you burn) and boosting your metabolic rate (the number of calories your body requires for body weight maintenance). Added together, these tips and strategies could theoretically help you synergistically burn up to 3,650 calories a day, but most individuals will want to pick and choose items that allow them to burn up to 1,500 calories (Number of calories burned is based on a 200-pound man who exercises four times a week and currently consumes enough calories for bodyweight maintenance. The total number of calories you burn will likely vary.) a day without requiring a significant change to diet or training regimen. You can still perform the same weight-training exercises and routines–just add our training and nutrition tips to the mix. 1 - Add intervals to your cardio work – The Caloric Effect: 150 The Technique: “Interval training burns more calories than steady-state training because you can do more work in the same amount of time,” says Tom Seabourne, who has a PhD in exercise science and is author of Athletic Abs with Scott Cole (Human Kinetics, 2002). To use this calorie-burning technique, Seabourne suggests that you include sprints with your jogging, add jogging to your fast-paced walking or increase the difficulty level or pace when using cardio equipment. “Add 60 seconds of interval training every other minute or so. The harder you work, the more calories you’ll burn,” Seabourne advises.
The Technique: “This technique shakes up your workout,” says Steve Zim, fitness expert for NBC’s Weekend Today. “A lot of people get stuck using the same weights and reps over and over. Their bodies acclimate to the workload, and they don’t burn as many calories as they would if they provided their body with unexpected stimulation.” Increasing your training weights 5%-10% is a great way to do this.
The Technique: Got a favorite cardio machine in the gym? Ditch it. You may be surprised by how much more beneficial cross-training is vs. performing the same exercise during every cardio session. “When you include a variety of cardio machines in your routines–treadmill, stationary bike, elliptical, cross-country ski machine, stair-stepper–you stimulate the same muscles in new ways or even work different muscle groups. The more groups you use that are unaccustomed to training, the harder you must work at an exercise, thus you burn more calories,” says Seabourne.
The Technique: “Try to avoid taking more than one rest day at a time,” Zim says. “You need a rest day after every 3-4 days of training in a row, but subsequent rest days can begin to lower your metabolic rate.”
The Technique: “Instead of doing an hour-and-a-half workout in the morning, try doing 45 minutes in the morning and 45 minutes after work,” says Zim. This revs up your metabolic rate twice a day instead of once. During the last half of a long training session, you may work out with less intensity because of fatigue; by splitting your training, you recover enough to burn more calories in your second 45-minute installment.
The Technique: “Spices such as red pepper and cayenne can significantly crank up your metabolic rate and decrease your overall food intake,” explains Zim.
The Technique: Keeping a food journal can have a surprising effect on your discipline, because it makes you think about everything you put into your mouth. Just by committing to write down all the food you eat, you’re less likely to include unhealthy foods in your diet.
The Technique: Eat your calories instead of drinking them. Ingesting more liquid calories is a good weight-gaining strategy because they’re easier to consume when you don’t have an appetite. On the flip side, liquid calories don’t satisfy you as much as solid foods. Sodas, milk, juice, sugar added to drinks such as coffee or tea and other caloric beverages are a significant source of calories for many people. Try drinking only water, plain tea, black coffee or diet (no-calorie) beverages for a couple of weeks and see if you notice a difference in your bodyfat stores.
The Technique: When you drink green tea and coffee, you may notice the energizing effect they have on your body. “Green tea and black coffee also boost your metabolism without adding significant calories to your diet,” says Zim. In addition, these caffeinated beverages tend to reduce appetite, helping you further cut calorie consumption.
The Technique: Cutting back on carbs during the later part of the day is smart for two reasons: One, you decrease the number of calories you consume each day, and two, you reduce the amount of insulin your body must produce, which decreases the amount of fat your body stores. You don’t need to eliminate pasta or potatoes, but cut back on them late in the day, eating one-third to one-half of your normal servings.
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