45 Fat Burning Secrets - Easy Ways to Lose Weight Fast and Keep It Off (4 page)

So, if you weigh 150 pounds, you need to limit your daily calorie consumption to 1,800 calories to effectively drop weight.

There are other factors to consider such as gender, age, medical conditions and activity level. If you want an amount that is specific for you, you may decide to use an
online BMR calculator
or find a health and fitness professional for help.

Secret #32:
Exercise in Your Target Heart Zone

Health professionals, such as those at the
American Heart Association
(AHA), agree that the best way to get results when you exercise is to keep your heart rate in what’s called your
target heart rate range
. This amount is the rate of your heart at rest plus 50-85%.

You can figure yours out by hand or use online calculator, such as
this one
provided courtesy of the Mayo Clinic.

If you don’t have a heart monitor, you can also use the AHA endorsed “conversation pace” measurement. If you can keep a conversation while exercising, you’re likely at a good intensity. However, if you’re able to sing then you’re not working out hard enough. On the other hand, if you can barely get one or two words out without feeling winded, you need to tone it down a little.

Secret #33:
High Intensity Exercises to Ignite Weight Loss

There are a rare set of people that truly like to exercise. Then there is most everyone else. So, how do you get the most calorie burning benefits in less time? According to the
Mayo Clinic
, there are quite a few activities that will result in high net burn per hour. They include:
(the amounts are for 1 hour of activity and are estimates)

• Running  – 850 calories
  
• Rollerblading – 550 calories
  
• Tae Kwon Do – 750 calories
  
• Stair Treadmill – 650 calories
  
• Basketball or Singles Tennis – 580 calories
  

Just for reference, the calories given above are for a person that weighs 160 pounds. Weigh more than that and the amount of calories you’ll use if you do these exercises is even more than listed!

Secret #34:
Yoga for Weight Loss

Are you sick of aches and pains? By participating in regular yoga exercises, not only will you make them go away, but you’ll also rev up your metabolism. Besides, if you have a hard time getting out of bed, yoga can help with that too.

Try to begin your day with a
Cat Pose
(
click here
for a video demonstration) like this…

Then move to a
Child Pose
stretch (
click here
for a video demonstration) which will ease your back.

Do a
Downward Facing Dog
- (
click here
for a video demonstration)

…then go into the
Runner’s Pose
(
click here
for a video demonstration).

Once you’ve completed them, do them backwards.

When you do these, breathe eight to ten times per pose, taking deep breaths for maximum effectiveness.

Yoga will help you relax your body and you’ll feel more energized to go about your day!

Secret #35:
Get Sculpted Arms for Max Calorie Burn

Yes, doing arm exercises will create ultra-sexy biceps, but it will also increase your calorie burn. This happens because you’re not only using calories to complete the workout, but (remember from earlier) the more muscle you have, the more calories you burn at rest.

For amazing biceps and triceps, try this great upper body workout:

1.
Push-ups
(
click here
for a video demonstration)

2.
Pull-ups
(
click here
for a video demonstration)

3.
Bicep Curls
(
click here
for a video demonstration)

4.
Tricep Kickbacks
(
click here
for a video demonstration)

5. And, finally,
Arm Rows
(
click here
for a video demonstration)