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exercise secrets

NO TIME TO WORKOUT? SPEED UP YOUR METABOLISM IN JUST A 2.5 MINUTES A DAY…

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Now scientists have just blown a hole through your biggest exercise excuse… “I don’t have time”.

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WHY IS THE SPEED OF YOUR METABOLISM IMPORTANT?
The faster your metabolism, the more calories you burn.

HOW DOES EXERCISE AFFECT METABOLISM?
45mins:
Researchers at Appalachian State University found that 45 minutes of vigorous exercise increases your metabolic rate for a full 14 hours.

20 mins:
One study showed that if you exercise and sweat for 20 minutes, you will speed up your metabolism.

2.5 mins:
Don’t have 20 minutes, well you’re not off the hook Missy… 🙂 According to scientists at Colorado State University, if you do 2.5 minutes of very intense high resistance cardio, this can cause an ‘afterburn’ during the rest of your day that burns up to 200 calories. In this small study, the study participants gave their ALL for 5 x 30 second cycle sprints with 4 mins of gentle exercise recovery time in between each sprint.

HOW DOES AFTERBURN WORK?
Excess Post Exercise Oxygen Consumption (EPOC). Scientists disagree on the exact mechanics of afterburn but one explanation is that intense exercise causes an oxygen deficit (shortage) in the body and so to correct this, our metabolism has to stay in overdrive. The longer and the more intense the exercise, the longer the afterburn.
Important: the exercise must be intense, if you just hang out with your friend and chat while having a gentle stroll, that may be fun and you might catch up on all the gossip BUT it doesn’t count for the purpose of EPOC and afterburn!

What’s the point of this story? Do what you can girl and start small. But do start. Even if it’s 2.5 minutes in a day that you build from. You are worth it and I’m here rooting for you!
love,
The Lifestylista
xox
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WANT TO BURN CALORIES QUICKLY BUT YOU DON'T HAVE MUCH TIME..? #Celeb #Exercise #Secret

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I know you are busy and what with this and that. With all the stresses and the to-do lists, you can sometimes barely catch your breath, much less take exercise!!!
Help is at hand.
Did you know that if you walk up a hill… If you UP THE INCLINE… YOU WILL BURN SIGNIFICANTLY MORE CALORIES, in a shorter time. In some cases you can HALVE THE TIME you need to burn the same number of calories!

If you are sitting there reading this and shaking your head, then have no fear. Let me give you a case study girl. You know I don’t plan to leave you hanging! LOL.

If a 59 kg (129 pound) woman runs at
7 minutes per mile:
1) On flat ground for 30 minutes she’ll burn 391 calories
BUT
2) if she ups the incline to 5% (either on a treadmill or walking up a very slight hill), she’ll burn 526 calories for half an hour!
3) If she decides enough is enough and she finds a steeper hill that is a 10% incline… in 30 minutes, she’ll burn 615 calories… oh my goodness!
4) What if said woman really decides to make herself a hero… What if she ups the incline to 15%???!!!!! Well in 30 mins she’d be burning a mammoth 708 calories!

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So at an incline of 15% she can burn the same amount of calories in 17 minutes as she would burn if she ran for 30 mins on flat ground (0% incline)…

The bottom line is that BY INCREASING THE INCLINE, YOU CAN HALVE THE TIME YOU NEED TO BURN THE SAME AMOUNT OF CALORIES.

Even if you can’t run, this applies to walkers too. If you increase the incline you condition your muscles and you BRING ON THE FAT BURN 🙂

WHY DOES THIS WORK SO WELL?
Steep inclines cause your muscles to work harder and your heart too. It’s as simple as that. And if you’re carrying a weight up hill (for example, a backpack or a baby) then you burn even more calories.

WHAT IF I DON’T REALLY UNDERSTAND ALL THIS STUFF ABOUT INCLINES AND 15% AND ALL THIS?
Don’t worry bout it girl, just find yourself a hill. You’ll know when it’s working for you and as you get fitter, if your health allows it, you can try to go steeper.

Go girl. Walk up a hill today!
[Disclaimer: always check with a medical professional before starting a new exercise regime].

tyreseTheBody

And why the picture of Tyrese??? Imagine him at the top of the hill waiting for you 😉
No seriously, here’s my responsible answer to prove that this was not a totally gratuitous picture… #Tyrese is known as ‘The Body’ and these are the tips and tricks that’ll help you get your body the way you want it.

love,
The Lifestylista
xox

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