Mix the strength moves here with short, high-energy bursts of cardio and you’ll boost your calorie burn by as much as 25 percent, blasting about 320 calories in 45 minutes.
Warm up: Do any form of moderate-intensity cardio (jogging, cycling, elliptical machine, stair stepper, etc.) for four minutes.
Intervals: Alternate one strength move with three minutes of cardio — try jumping rope, jogging in place, or quickly stepping up and down off a step bench. (To make it harder, lift your knees into your chest or raise both arms overhead while stepping.)
Cool down: After your last weight move, do four minutes of moderate-intensity cardio.
1. Diagonal Extension
Targets: Quads, Outer Thighs, Core, and Shoulders
Hold a 3- to 5-pound dumbbell in right hand, elbow bent, at shoulder height with palm facing floor. Lift left foot a few inches out to side, toes on floor and heel raised. Bring left knee to hip height while lowering right arm diagonally across body to outside of left knee. Hold for 1 count, then lower leg and lift arm in 8 counts to start. Do 8 to 12 times; switch sides and repeat.
2. Bridge Flye
Targets: Chest, Core, Triceps, Shoulders, and Hamstrings
Lie faceup on floor with knees bent, feet hip-width apart, holding an 8- to 12-pound dumbbell in each hand, arms extended above shoulders, palms facing in. Lift your glutes and lower back off the floor. Bend elbows, lowering arms in 8 slow counts until upper arm lightly touches floor, then press back up in 2 counts.
3. Suspended Bridge
Targets: Core, Triceps, Biceps, Shoulders, Glutes, and Hamstrings
Sit on floor with heels on top of a stability ball, knees bent into chest and palms on floor under shoulders, fingertips pointing toward feet (not shown). Tighten abs and press hips up off floor, rolling ball forward; keep head up and chin forward. Hold for 1 count, keeping chest pressed toward ceiling. Lower hips and roll ball back toward body in 8 counts. Do 8 to 12 reps.
4. Balance Lift
Targets: Shoulders, Glutes, Quads, and Core
Hold a 3- to 5-pound dumbbell in your left hand, palm facing behind you (not shown). Lean forward slightly from hips, lifting left foot about 6 inches off floor.Place right hand on hip with abs engaged. Keeping left leg raised, lift left arm up directly above shoulder and over head. Lower in 8 counts to start. Do 6 to 8 reps; switch sides and repeat.
Targets: Upper and Middle Back, Shoulders, Biceps, and Core
Lie facedown on ball, holding a 3- to 5-pound dumbbell in each hand; keep feet slightly wider than hip-width apart. Straighten arms next to head, palms facing in; lift chest off the ball, slightly arching back (not shown). Sweep arms behind body until elbows are at waist, palms forward. Hold for 1 count, then take 8 counts to return to start.
6. Roll and Curl
Targets: Inner Thighs, Glutes, Quads, Core, and Biceps
Stand with left knee bent, left toe on top of a stability ball, holding an 8- to 10-pound dumbbell in each hand (not shown). Straighten left leg out to the side, rolling the ball away from your body; at the same time, curl weights toward shoulders. Take 8 counts to roll back to starting position.
Do 6 to 8 reps; switch legs and repeat
7. Hip Twist
Targets: Glutes, Outer Hips, and Core
Lie with right side over ball, legs extended and right palm on floor, balancing weight on right hand and outside of right foot. Place left hand on hip and stack left leg directly over right (not shown). Lift left leg to hip height. At top of movement, rotate leg, turning toes up. Keep leg rotated as you lower in 8 counts. Rotate leg back to start. Do 8 to 12 reps; switch sides and repeat.
Matcha Green Tea
Matcha green tea contains the polyphenol EGCG, a thermogenic component believed to boost metabolism. Unlike other varieties of green tea, where you steep and disgard the leaves, matcha tea is ground into a powder that completely dissolves in water. When you drink it, you ingest the tea leaves and all of their healthful nutrients. It has great antioxidant and anti-inflammatory properties. Enjoy matcha green tea cold – cold beverages require your body to work harder, burning more calories. For a metabolic boost, aim for 3 cups a day.
Papaya and Hardboiled Eggs for Breakfast
Papaya contains an enzyme called papain, which improves protein digestion and absorption, which is key to boosting metabolism and burning fat. For a super-healthy metabolism-boosting duo, pair a quarter cup of papaya with a hardboiled egg for breakfast.
Korean Hot Sauce
Go chu jang is a Korean chili paste, which, like other products made from chili peppers, contains capsaicin. This compound, which is what makes chili peppers hot, is known to boost metabolism, has been reported to increase thermogenesis, or the production of heat by the cells of the body, and can help curb the appetite during meals. Use it as a dipping sauce; have 1 tablespoon with grilled chicken or vegetables for a satisfying kick.
Boost Your Muscles
When muscles lose volume, which can occur as a result of a sedentary lifestyle and as we age, you also lose calorie-burning power. The more muscle you have, the greater and more efficient your metabolism. The less muscle you have, the more your metabolism may take a hit. Take advantage of the an exercise resistance band, especially because it’s portable – so you work out at home or at the office in just minutes. The muscles of your shoulders and pelvis are some of the most massive and metabolically active muscles in the body, excellent for strength training to boost metabolism. To build up shoulder muscles, try this exercise: Step on an exercise band. Extend one arm straight out to your sides at a 90-degree angle. Try to do this 10 times for 5 seconds on each side. Switch arms.
1. Do not skip breakfast! Picture your metabolic rate shaped as an ice cream cone. In other words, starting at the top – it is at its highest in the morning and starts to decline on a gradual level as the day progresses.
Unfortunately, most of us have a backwards approach to eating when it comes to weight loss and meals. We skip breakfast for a variety of reasons such as lack of hunger, a busy schedule or to save on calories. While this may seem to make sense from a pure “calories in, calories out” theory, research has demonstrated time and time again that this approach will result in weight gain. Whether it is a protein shake, a yogurt and granola parfait or slow-cooking oatmeal – you need something to start your day off right.
2. Eat more protein! The hormone glucagon is released in response to dietary protein, such as egg whites, low-fat cheese, lean meats, chicken, fish and protein powder. Glucagon signals fat cells to release fat into the blood, thereby promoting its use. In other words, more fat is burned and more weight is lost when you eat more protein.
3. Say good-bye to refined grains. Products made from refined grains, such as many breads, pastas, cookies and cakes, cause most people to oversecrete the hormone insulin. Insulin has the opposite effect of glucagon. Of its many functions, insulin is secreted from the pancreas to facilitate the uptake of glucose from the bloodstream into the cells.Glucose (a.k.a. blood sugar) is derived from carbohydrates and is the main source of fuel for the body. When too many of the wrong types of carbohydrates are consumed, such as refined white sugar and/or white flour, excess insulin is secreted to deal with the sugar. In short, excess insulin = excess fat.
4. Stick to low glycemic index carbohydrates such as fruits, vegetables, whole grains (breads and pastas) and beans. Do not be scared of eating bread! Research demonstrates very clearly that whole grains are beneficial for weight loss and the prevention of type II diabetes, colon cancer and constipation.
5. Go for green! Instead of your morning coffee, opt for some green tea. Green tea has many health benefits, from helping to fight diseases such as cancer and heart disease, to aiding in weight loss. Studies show that catechins, the antioxidants in green tea, help increase fat burning. Research also shows that green tea may lower blood sugars by inhibiting enzymes that allow the absorption of starches, and it may reduce the absorption of fat from the intestine. Typical dosage is three or four cups per day or a 300 to 400 mg capsule of green tea extract daily.
TOP 10 HEALTH BENEFITS OF DRINKING TEA
1. Tea contains antioxidants. Like the Rust-Oleum paint that keeps your outdoor furniture from rusting, tea’s antioxidants protect your body from the ravages of aging and the effects of pollution.
2. Tea has less caffeine than coffee. Coffee usually has two to three times the caffeine of tea (unless you’re a fan of Morning Thunder, which combines caffeine with mate, an herb that acts like caffeine in our body). An eight-ounce cup of coffee contains around 135 mg caffeine; tea contains only 30 to 40 mg per cup. If drinking coffee gives you the jitters, causes indigestion or headaches or interferes with sleep — switch to tea.
3. Tea may reduce your risk of heart attack and stroke. Unwanted blood clots formed from cholesterol and blood platelets cause heart attack and stroke. Drinking tea may help keep your arteries smooth and clog-free, the same way a drain keeps your bathroom pipes clear. A 5.6-year study from the Netherlands found a 70 percent lower risk of fatal heart attack in people who drank at least two to three cups of black tea daily compared to non-tea drinkers.
4. Tea protects your bones. It’s not just the milk added to tea that builds strong bones. One study that compared tea drinkers with non-drinkers, found that people who drank tea for 10 or more years had the strongest bones, even after adjusting for age, body weight, exercise, smoking and other risk factors. The authors suggest that this may be the work of tea’s many beneficial phytochemicals.
5. Tea gives you a sweet smile. One look at the grimy grin of Austin Powers and you may not think drinking tea is good for your teeth, but think again. It’s the sugar added to it that’s likely to blame for England’s bad dental record. Tea itself actually contains fluoride and tannins that may keep plaque at bay. So add unsweetened tea drinking to your daily dental routine of brushing and flossing for healthier teeth and gums.
6. Tea bolsters your immune defenses. Drinking tea may help your body’s immune system fight off infection. When 21 volunteers drank either five cups of tea or coffee each day for four weeks, researchers saw higher immune system activity in the blood of the tea drinkers.
7. Tea protects against cancer. Thank the polyphenols, the antioxidants found in tea, once again for their cancer-fighting effects. While the overall research is inconclusive, there are enough studies that show the potential protective effects of drinking tea to make adding tea to your list of daily beverages.
8. Tea helps keep you hydrated. Caffeinated beverages, including tea, used to be on the list of beverages that didn’t contribute to our daily fluid needs. Since caffeine is a diuretic and makes us pee more, the thought was that caffeinated beverages couldn’t contribute to our overall fluid requirement. However, recent research has shown that the caffeine really doesn’t matter — tea and other caffeinated beverages definitely contribute to our fluid needs. The only time the caffeine becomes a problem as far as fluid is concerned is when you drink more than five or six cups of a caffeinated beverage at one time.
9. Tea is calorie-free. Tea doesn’t have any calories, unless you add sweetener or milk. Consuming even 250 fewer calories per day can result in losing one pound per week. If you’re looking for a satisfying, calorie-free beverage, tea is a top choice.
10. Tea increases your metabolism. Lots of people complain about a slow metabolic rate and their inability to lose weight. Green tea has been shown to actually increase metabolic rate so that you can burn 70 to 80 additional calories by drinking just five cups of green tea per day. Over a year’s time you could lose eight pounds just by drinking green tea. Of course, taking a 15-minute walk every day will also burn calories.