How To Burn More Calories and Lose Weight 24 Hr A Day. Get Rid Of Extra Calories

[Mystic]

To burn more calories 24 hrs a day is simple. Yes, I said simple but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will get easier and easier when you adapt to your new lifestyle. By then, you will be able to burn off extra calories fast forever. You will no longer be fat and unhealthy.
So how do you burn more calories 24 hr a day? Here are some simple steps to burn more calories:-
•Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body calories you will burn because the calories you have eaten will be burned for energy by your muscles. It is estimated that with each pound of muscle you put on, you will burn an extra 35-50 calories everyday even when you are sleeping. You can see how much calories you will burn in a year just by multiplying these figures 365 days of the year. All these calories are burnt just because you have gained a pound of muscle. What if you have more muscles?

•Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.
Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more calories from your body fat to fuel your cardio exercises so that you will lose weight and body fat consistently.

•Eat 5-6 times a day with about 3 hrs intervals between meals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.
The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.

•Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn calories in the night. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night. That means you will be losing weight even when you are sleeping.

•Take slow release protein supplement before bed such as casein protein. This is to feed your body throughout the night and help your muscles to recover from the day’s activities and at the same because casein protein is slow to digest, your body will continue burning calories even when you are asleep.
So with a combination of all these activities, you will be burning body fat calories almost 24 hrs a day. Simple? Great. Let’s start to lose weight by burning more calories round the clock now.

[SplashAtl]

This are some great tips. In my opinion, I don't think that much cardio is really needed. Many people think cardio is the answer but from my research it can be overrated. You would be amazed at what building muscle (weights) and proper diet can do for you. The myth is lifting weights will "bulk" a women up but that is not necessarily true. Eating 5-6 times a day is great but eating the right foods is key. Meals should consist of protein, good carbs and some healthy fat. A way to get healthy fat in is by eating almonds (about 10) and natural peanut butter. You can also get healthy fat from olive oil. If you are pressed for time and can't prepare a meal you can use meal replacement shakes. Make sure you read the labels. Some can be high in carbs, sugar, etc... I would only recommend these every once in awhile. Nothing replaces prepared food but the reality is we don't always have time to prepare a meal.

I use to be a cardio junkie and once I realized that I really didn't need that much of it my body started to change. If you are lifting right you will get your heart rate up also. HIIT is also great cardio. If I am short on time I will skip cardio versus skipping my weight lifting routine.

Just my opinion...

[MonaRae]

Bravo! Bravo! ivanay! Bravo! Bravo!

This is just what I needed!

MonaRae

[Mystic]

Bravo! Bravo! ivanay! Bravo! Bravo!

This is just what I needed!

MonaRae


You are already on your way Mona..., you have lost alot of weight so far. I have this info with me every where I go to remind me of the essentials and it has been working out great.

[MonaRae]

What type of cardio are you doing in the morning? I was thinking of starting TaeBo. For my weight I can burn:

109 calories in 8 min
408 calories in 30 min
816 calories in 1 hr

With this in mind I was planning on doing the 30 minute one in the morning.
BTW, I got this info from www.caloriesperhour.com (www.caloriesperhour.com)

MonaRae

[Mystic]

I run up my stairs 40 times (my heart is usually bursting when I am done) and then I use my stepper for 30-40 mins. Then at nights I do weight training with the firm or other weight training tapes. I am seeing a lot more results this way than when I was going to the gym fulltime. I now go to the gym periodically.

[MonaRae]

Great God! 10 times up the stairs and I would faint! Keep up the good work!

MonaRae

[SplashAtl]

I run up my stairs 40 times (my heart is usually bursting when I am done) and then I use my stepper for 30-40 mins. Then at nights I do weight training with the firm or other weight training tapes. I am seeing a lot more results this way than when I was going to the gym fulltime. I now go to the gym periodically.

40 times up the stairs is great and very intense. Great way to get your heart rate up. Do you do that 5 days a week?

[divinefavor]

This is great information!!!! Thanks!

[Mystic]

40 times up the stairs is great and very intense. Great way to get your heart rate up. Do you do that 5 days a week?

Hi..., no. Just 3 times per week up and down 40 times. Outside of that, periodically when I am bored, I will run up and down for half the time to get a quick heart pump. It is a very effective and easy way to get a little cardio in.

[blackhair]

This is great info. I believe in exercicing for life..
I do cardio (step/combo) five times a week and I have hired a personal trainer to help me LOVE weight training. I am loosing inches like crazy BUT my weight has not bunge a pound. Ok i am not gonna fight it.

However I cannot have the trainer for ever so once I am done for my prepaid sessions I would like to do the weight training from home. Of course I cannot have every machine they have at the gym. So what can replace those great and expensive machines? I can buy dumbell but you get use the the pounds in a week and need to replace it with a superior level . (too much money to spend).

Is pilates weight training? ( I mean U are using your own body weight)

Please advise ladies. God bless you all.

[blackhair]

[QUOTE=SplashAtl]
HIIT is also great cardio. If I am short on time I will skip cardio versus skipping my weight lifting routine.

QUOTE]


Splash what is HIIT ??

[SplashAtl]

[QUOTE=SplashAtl]
HIIT is also great cardio. If I am short on time I will skip cardio versus skipping my weight lifting routine.

QUOTE]


Splash what is HIIT ??


High Intensity Interval Training (HIIT)

Here are some articles. You can Google it and a ton of info will come up.

http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT

[SplashAtl]

This is great info. I believe in exercicing for life..
I do cardio (step/combo) five times a week and I have hired a personal trainer to help me LOVE weight training. I am loosing inches like crazy BUT my weight has not bunge a pound. Ok i am not gonna fight it.

However I cannot have the trainer for ever so once I am done for my prepaid sessions I would like to do the weight training from home. Of course I cannot have every machine they have at the gym. So what can replace those great and expensive machines? I can buy dumbell but you get use the the pounds in a week and need to replace it with a superior level . (too much money to spend).

Is pilates weight training? ( I mean U are using your own body weight)

Please advise ladies. God bless you all.

I don't know is pilates is considered weight training. I also LOVE weight training. You will lose inches and your weight won't move much at first (because you are building muscle) but after awhile (with proper diet) it will. Diet is key. Cardio is good and works for many. I use to think I had to do a lot of cardio when I was not weight training. I then started doing more weight training and got results quicker. I now do cardio only a few times a week and that works for me. I work out at home. I prefer it to going to the gym. My husband has a universal machine that I use and I also use dumbbells. Good luck!!

[Mystic]

Hello Blackhair:

Congratulations on being able to do cardio 5X per week! Don't worry about the pound not bugging on the scale. There are many other variables such as Fat Mass, Lean Mass, Fat Distribution etc. Getting these to be at the right level is way more important than what the scale says.

I used to have a trainer as well - it was the best decision I ever made. I got lean, had endurance, was so fit!! Unfortunately, it's not possble for me to maintain that so I do weight training at home with tapes. I have different dumbbells ranging from 3-25pds (increments of 3 pds e.g.,). It didn't cost me much (started out with 3, 6, 9, 12pds) and I think I paid $5 or so for each dumbbells. The heavier ones cost a little more though. I also have the (I forgot the name of it) rope one and that provides great weight training exercise as well. I use a tape for 1 hour and I ensure that the training is very effective. If I am not feeling something intense, I use heavier weights. I have been using these weights for a while now and I still feel the burn. In my opinion, it's not the size of the weight per sey, it's the intensity of the rep. I can still get my muscle to pop using a 6 pd weight!!
Press up is also a great exercise. Here is a site that will help you with other exercises as well: www.sparkpeople.com

Is pilates weight training? It is not classified as WT per sey but it is also very effective. It tones your muscles and gives you a longer, leaner look.

[SplashAtl]

Hello Blackhair:

Congratulations on being able to do cardio 5X per week! Don't worry about the pound not bugging on the scale. There are many other variables such as Fat Mass, Lean Mass, Fat Distribution etc. Getting these to be at the right level is way more important than what the scale says.

I used to have a trainer as well - it was the best decision I ever made. I got lean, had endurance, was so fit!! Unfortunately, it's not possble for me to maintain that so I do weight training at home with tapes. I have different dumbbells ranging from 3-25pds (increments of 3 pds e.g.,). It didn't cost me much (started out with 3, 6, 9, 12pds) and I think I paid $5 or so for each dumbbells. The heavier ones cost a little more though. I also have the (I forgot the name of it) rope one and that provides great weight training exercise as well. I use a tape for 1 hour and I ensure that the training is very effective. If I am not feeling something intense, I use heavier weights. I have been using these weights for a while now and I still feel the burn. In my opinion, it's not the size of the weight per sey, it's the intensity of the rep. I can still get my muscle to pop using a 6 pd weight!!
Press up is also a great exercise. Here is a site that will help you with other exercises as well: www.sparkpeople.com

Is pilates weight training? It is not classified as WT per sey but it is also very effective. It tones your muscles and gives you a longer, leaner look.

Ivanay - What tapes do you use?

[SplashAtl]

This is great info. I believe in exercicing for life..
I do cardio (step/combo) five times a week and I have hired a personal trainer to help me LOVE weight training. I am loosing inches like crazy BUT my weight has not bunge a pound. Ok i am not gonna fight it.

However I cannot have the trainer for ever so once I am done for my prepaid sessions I would like to do the weight training from home. Of course I cannot have every machine they have at the gym. So what can replace those great and expensive machines? I can buy dumbell but you get use the the pounds in a week and need to replace it with a superior level . (too much money to spend).

Is pilates weight training? ( I mean U are using your own body weight)

Please advise ladies. God bless you all.

I got my dumbbells from Play it Again Sports. They charge a certain amount (can't remember) per pound. I just recently bought my sister a pair of 12 lb dumbbells and it was like $12 and some odd cents, so maybe like $0.50 per lb. You don't need anything fancy. Just plain dumbbells. Another great site to check out is www.bodybuilding.com. They have a forum for weight training, nutrition, etc... They also have many weight routines for all levels. Very informational site. They do have a womens section also. Check out the body transformations. Oh my! They are so inspirational. I would love to compete in a fitness contest....maybe one day!! I'm working on it.

[Mystic]

Ivanay - What tapes do you use?

Hi SplashA..., I cannot use the same tapes/DVDs over and over because I get bored easily. I usually Tivo different weight training programs on FitTV; use my celebrity bootcamp workout DVD; Firm, etc.,..... I cannot remember the names of the other DVDs and instructors. Sometimes I will rent a fitness program, put it on a DVD and use it later (very economical for me).

For those who may not want to invest in DVDs for now, FitTV is a great resource........