Weight loss is all about burning calories, and burning calories is all about increasing your metabolic rate. Metabolic Rate is the rate at which the body burns up calories. So in order to lose weight, the number of calories you burn must be greater than the number of calories you consume. You can do quite a lot to speed up your metabolism, the secret of burning calories lies in knowing what determines your metabolic rate and what you can do to influence it.
You can speed up the rate of burning calories using the following techniques
- move more
- eat spicy food
- eat little and often
- aerobic exercise
- running and alike exercises
When you want to lose weight, the first thing that comes to your mind is probably running. But unfortunately, running is not for everyone. I decided to look for some great workout alternatives that don’t require running at all. These are fitness options that will get you in shape, and even burn more calories.
The first thing that comes to my mind when I think weight lose is cycling. Cycling is not only a great way to travel, but also to burn calories and lose weight. It’s low impact so ideal if you’re unable to run or want to rest legs from impact on your days off from more impactful exercises. However be careful not to push yourself too hard as it may cause injury. Instead of doing a massive bike ride straight away and risking an injury, you would be best to gradually do a little extra so you can still do the exercise but not risk hurting yourself, which could prevent you from exercising for a month or two.
If you are looking for cheap and portable exercise, jumping a rope is for you. It really burns more calories than you might think. Jumping rope is a good aerobic exercise that can really get your heart pumping, as so burning calories. It can really help you burn calories and lose some of those unwanted pounds. It’s also an activity you can do anywhere that doesn’t require a lot of equipment. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope.
“It’s certainly good for the heart,” says Peter Schulman, MD, associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington. “It strengthens the upper and lower body and burns a lot of calories in a short time, but other considerations will determine if it’s appropriate for an individual.”
Swimming is, without question, an effective way to torch calories. And, since swimming is a non-impact sport, it’s neutral on common problem areas like the lower back and knees. The body-shaping benefits of swimming workouts are the result of a perfect storm of calorie burn and muscle recruitment. The irony is that while swimming makes you lean and mean, it’s also kind to your body. Water basically neutralizes gravity, so you become virtually weightless when immersed, giving your joints a much-needed vacation. “You can swim almost every day without risking injury,” says Joel Stager, Ph.D., director of the Counsilman Center for the Science of Swimming at Indiana University at Bloomington, who has studied the effects of swimming for years. “You can’t say the same for running or strength training.”
Rowing is a high calorie burner. “It is a resistance exercise and you utilize your entire body if done properly,” says Marks. “Three of the biggest muscles areas of your body are engaged including your back, legs, and shoulders. Up to nine muscle groups are used—your biceps, triceps, back, shoulders, lats, glutes, quads, hamstrings, and core! The higher the intensity of the workout, the more you burn. Click here If you want to know how to to Burn More Calories on a Rowing Machine.
Check out these tips for rowing effectively
- Sit taller
- Focus on your legs
- Do power stroke intervals
- Complete ladder drill
- Include endurance training
Burpees are a really awesome, calorie-torching, strength-building, full body exercise. Schaltze refers to burpees as “the exercise we love to hate”—and for good reason: “After 5 minutes of burpees you’ll be sweaty, and the next day you’ll be sore.” Burpees are an intense full body exercise, they burn a ton of calories. Plus, research shows that high intensity exercises like burpees burn up to 50% more fat than moderate exercising. And better yet, they speed up your metabolism throughout the day, meaning you’ll burn more calories all day long, even after your burpee hell is over.