Have fun working out for 10 minutes, burn fat and start changing your body at the same time. The 10-minute workout will be very tough but effective. It feels great when the tape measures less inches on your butt, hips, legs, arms, chest and neck. This happens when your workouts are effective and your changed eating habits are working.
You don't have to workout for 1-2 hours to get significant fat loss results. Research has proven that short bursts are very effective fat burners.
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Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.
According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:
--more release of fat from cells
--more fat used as fuel during exercise
--increased metabolic rate after exercise
Here are 3 ways to use 10-minute workouts to burn fat:
1. Use heavy or light lifting workouts. You can even do two separate 10-minute strength workouts on the same day to give you even more muscle building benefits.
2. Do a bodyweight cardio workout. This will give you strength and cardio benefits. Bodyweight exercises like squats, pushups, pullups, dips and planks work major muscle groups and burn more fat. These workouts are convenient to use on busy weekends.
3. Do a sprint interval cardio workout. You will activate and shape your bulkier, fast twitch muscle fibers (think butt, hips, thighs, etc.) by doing sprint intervals.
These high intensity workouts will help you burn calories and fat during and after your workout. The challenging workouts will cause your neuromuscular system to adapt to new training stimuli. This keeps you from plateauing and improves your fat loss and weight loss results.
A slow or sluggish metabolism is not the major cause of weight gain. A caloric imbalance is the cause of weight gain. If you consistently eat more calories than you burn every day (caloric surplus), you will gain weight and fat.
Doing these workouts will keep your fat-burning enzymes active throughout the day. You must continue to transform your body's composition to more muscle and less fat to keep weight loss off for good. That's easier said than done but you must keep fat loss as your main goal. Muscle is metabolically active tissue and your body has to work harder to maintain muscle. Fat tissue is not metabolically active.
Finally, move as much as you can today....all movement burns calories, so stay active. Don't wait until your workout to get moving.
Here's some pointers to get you moving around all day:
--Walk 20 minutes first thing in the morning, middle of the day or at the end of your day
--Walk to the corner store or walk the dog
--Walk to the park down the street
--Do yardwork and house chores
--If you must go shopping, walk the mall
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So, just walk, walk, walk and do your 10-minute workout today.
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