Although there are some very good diet supplements available these days results can always be improved by using them in conjunction with a calorie controlled diet and regular exercise. Most people are aware of this and make the changes necessary to speed up their weight loss and help them get back into shape. However, results can be still further improved when exercise routines and techniques are refined to encourage improved calorie burning abilities.
Don’t Let Your Health Restrictions Hold You Back, Take a Stroll Instead
Walking may not be the most energetic of pursuits, but it’s still a very effective way to burn calories. In fact, for people who are drastically overweight or have other health issues, walking may be the only safe exercise option available.
According to the physical activity guidelines provided by the U.S. Department of Health and Human Services (HHS), adults who do at least 150 minutes of moderate-intensity exercise can achieve “substantial health benefits”. Walking is a form of moderate intensity exercise, but the amount of calories burned will depend on the walker’s bodyweight because a heavier body requires more energy to get it in motion and keep it moving. Figures provided by the Mayo Clinic state anyone who takes a 3 ½ mph walk can expect to burn between 314 calories (160lb person) and 469 calories (240lb person) per hour of walking.
Doing the maths, anyone who follows the guidelines recommended by the HSS, and walks 150 minutes (2 ½ hours) per week should be able to burn 785 to 1172.5 calories per week. There are 3,500 calories in each pound of fat, so at that rate it would probably take around three to four weeks to burn off a pound of body fat each month. That may not sound much, but results could be greatly improved by combining walking with a low calorie diet and the results can be further improved by providing a few tweaks to the way the walking activity is performed.
According to the American College of Sports Medicine, it is possible to speed up the metabolism for up to 24 hours by adding short intervals of increased activity into exercise routines of all kinds—and that includes walking. A faster metabolism burns more calories, so walking a little faster for a while, and possibly becoming a bit breathless, can be a good way to maximise the benefits of walking and burn extra fat. The best thing is, once the metabolism has been increased it takes quite a long time to slow down, so the calorie burning benefits that have been initiated while walking are likely to continue long after the activity has ceased.
Training Harder and Smarter
Interval Training is just as effective when applied to more energetic forms of exercise, such as Jogging, swimming, or weight training. A lot of calories are required to fuel such activities in the first place, so when interval training methods are incorporated into the normal routine weight loss results can be improved considerably and can skyrocket when combined with a calorie controlled diet and a good weight loss supplement.
Although interval training involves a higher intensity, the techniques should not be allowed to suffer. It is also worth reviewing the quality of any exercise techniques used, to make sure the muscles are being worked in an efficient way, and seeking guidance if things are not all they could be.
Controlled movements that target the muscle groups being worked are more effective than swinging weights around aimlessly or rushing through other forms of exercise without thought. When the muscles are targeted correctly and forced to work hard the catabolic processes they initiate will be improved accordingly and then, with the support of a healthy diet (and possible a quality sports supplement), the anabolic healing processes can build bigger stronger muscles. This is very desirable because the larger a muscle is the more calories it burns (24 hours a day). This does not mean it is necessary to become the next Arnold Schwarzenegger, even a slight improvement in muscle size and quality can significantly improve the body’s calorie burning abilities.
Keeping it Fun
Different forms of exercise burn calories at different rates, but the best form of exercise is likely to be the one each individual enjoys the most. The chosen pursuit should be something that can be looked forward to, or at least tolerated. When exercise becomes a task that is dreaded it is easy to find excuses to postpone or avoid it and on days when it is not avoided a lack of interest may results in lacklustre performance and poor results. Some people like swimming others prefer to take to their bikes. Everyone is different and it is the results that are important not the speed at which they are achieved.