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3) Physical activity
Capitalise on the small
things. Often we think the weight loss is achieved through exercise and
nutrition and often we overlook what we actually do with our bodies for
the entirety of a given day. Look at your daily routines and see what
tiny changes you could make that would easily allow you to burn more
calories through general activities. i.e. park further away from
work/gym (why do people always try to park outside the door of a health
club?!), cycle or walk to work if possible. Try an evening stroll after
dinner 1-2 times a week if you don't already. Pump up the volume on
your favourite music while you do the dishes, housework etc and get
dancing; take the stars instead of a lift/escalator. These small things
really DO make the difference because generally people's lifestyles
don't encourage a lot of movement and we spend too great a time in a
car, at a desk or on a couch.
4) Train more
If you train 3 times a week then consider 4 sessions. Whatever
frequency of sessions you do a week, consider upping it, even by a mini
session, a 30 min express workout!
5) Intensity
If you are enjoying your running or rowing, you could vary the
intensities of your training sessions as this too will force the body
to work harder and kick start your fat-burning potential.
You could work at an intensity of 70-90% (or 8-9 out of 10 on a scale of your personal effort) for a lesser time 15-35 mins (you simply won't be able to train for as long at this intensity). The higher the intensity, the more calories that are burned in the session and the longer the metabolic rate remains elevated therefore using up more fat cells! Even though your duration is shorter you can still burn as many calories and actually burn more body fat in the following days.
Disclaimer
You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...