5 scientific ways to burn more fat ExercisesWeight loss by admin - 14 June 202114 June 20210 Fat loss tips that are PROVEN to work. Trust us, we asked the scientists.”We accumulate stored fat very fast,” says Dr Pablo Enriori, from Monash University’s Neurophysiology research group. “In 15 minutes you’re going to get a lot of insulin in circulation. This is induced to accumulate fat in tissue as well as used in the form of glucose for muscles.””Six hours is when we start to store that body fat but if by lunch you’ve overeaten and starting to store fat you’ve still got half a day to fix it, by either going to the gym and burning it off or reducing the amount of food you’re eating later in the day,” says exercise physiologist and dietitian Matt O’Neil from Metabolic Jumpstart.”By the next day you’ll have more body fat unless you have burnt it off the same day.”So how to release it? Pay attention – it’s tricky.
Fat burning upper body workout ExercisesFitness ModelsTraining MethodsWeight loss by admin - 24 April 202124 April 20210 Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski.Words/workout: Claudia Jovanovski (pictured)Photography: James PatrickTime-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types.Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits.According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition.The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training.In tri-sets, the usual rest period between sets is used to complete a set of another move.Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism).You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group.The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains.While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals.For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue).This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track.On your marks, get set…1.
10 ways to boost calorie burn at the gym Fitness ModelsNutritionTraining MethodsWeight loss by admin - 13 March 202113 March 20210 Trick up your workout with these simple techniques to burn more fat at the gym. 1. Aim for 3-7 repsTo boost metabolism, you want fewer reps with heavier weights according to the Norwegian University of Sport and Physical Education. To maximise calorie burn after your workout (a.k.a. excess post-exercise oxygen consumption or EPOC), aim for three to seven reps. 2. Combine loadsWhile lifting heavy and slow optimises afterburn, there’s something to be said for lighter weights. While they won’t buy you free on-couch calorie burn, researchers at the College of New Jersey say lighter weights may burn more kJs in session. The smart money’s on splicing heavy and light sets – try heavy for three to seven reps and light for 10 to 20. If that’s too easy, do two sets of heavy, two sets of light. 3. Rest lessTo elevate calorie burn by around 50 per cent, reduce rest time between sets from three minutes to 30 seconds, suggest College of New Jersey researchers. 4. Go hard or go homeWhile controlled moves demand more energy than loose ones, don’t take that as a cue to move in slow-mo. Lifting with explosive movements will engage more fast-twitch muscle fibres, which chew through more fuel than their slow-twitch peers according to a study at Ball State University. Choose a weight about 30 per cent of your 1 rep max (1RM), which means one you can lift 15 to 35 times per exercise. Complete four to five sets comprising two fast sets of three to eight reps and two to three at normal speed. 5. Rock the beatFiring up your Soundcloud before you hit the treadmill is a secret fat-burn weapon. In a study presented to the National Strength and Conditioning Association, those who worked out to their favourite playlist logged greater intensity and fat loss. Listening to tunes correlated with significantly higher reps than silence. 6. Reverse chargesIf you usually tack resistance onto the end of a cardio workout, you’re cutting off your nose to spite your fat loss. Fix? Switch the order. According to Japanese researchers, doing resistance before cardio results in greater fat burn. Better news: assuming it’s high intensity, you can cut your cardio to 15 minutes, which is the window in which the burn is highest. 7. Short circuitTo really make your cardio work, chunk it into short stints at near-maximum exertion. Try high-intensity interval training (HIIT) at 90 per cent of your maximum heart rate (MHR) augmented by stints at walking pace. Most steady-state cardio demands 60 to 70 MHR. Try the 20/10 rule (sprint for 20 seconds, walk or jog for 10). 8. Take a breakHaven’t got the endurance to stay on the bike for 30 minutes? Not an excuse to not work out. In fact, one study found that breaking your cardio into 10-minute bursts broken by 20-minute rests resulted in greater fat burn and higher EPOC. 9. Delay the playCan’t fathom getting up at the crack of dawn? Good, because you’ll burn more calories per session after work. In a University of Wisconsin study, participants who exercised for half an hour between 5 and 7pm raised metabolic rate more than morning exercisers – as measured by post-workout calorie burn. End-of-day sessions also trumped lunchtime workouts. 10. Ring a bellKettlebells can add a serious calorie burn premium to a HIIT workout. The combination of weight load, heart rate elevation and whole-body movement makes kettlebells an all-in-one winner according to exercise physiologist Richard Garard. Try using them in eight 20-second intervals, aiming for maximum swings per round. By round five or six you should be flagging. WARNING: If you’re new to kettlebells, enlist a trainer for a single session to teach you proper form. These things can be dangerous. NEXT: How many calories are in your coffee? {nomultithumb}
4 spices to spice up your meals and their health benefits NutritionWeight loss by admin - 17 October 20170 4 spices to spice up your meals and their health benefits A spice a day may help keep the doctor at bay according to recent research. So add these to your personalised meal plan to help make food more flavoursome:Wasabi: boasts anti-bacterial and anti-fungal effects in your digestive system and may also help reduce the risk of blood clots and cancer.Chilli: women who eat meals containing chilli have fewer spikes in their glucose levels after food, lessening their risk of weight gain and type 2 diabetes, according to research at the University of Tasmania. Capsaicin, which gives chilli its spicy punch, speeds up our metabolism. Research suggests it may also reduce bad LDL cholesterol, help combat prostate cancer and blitz the bacteria that cause stomach ulcers.Turmeric: in India, where they call curry ‘the spice of life’, the incidence of Alzheimer’s is lower