1. Start Exercising first thing in the morning.
As soon as you wake up in the morning workout for
at least 30min to an hour. Studies show that working out in the morning
has been shown to burn up to 3x as more fat as opposed to working out
at any other time during the day. Here is
Why: During the day your body's main source of energy
is the carbohydrates that you get from eating your meals. As you sleep
at night for 6+ hours your body uses up all those carbohydrates as
energy for various bodily functions that go on even while you sleep.
When you wake up in the morning your body doesn't have any
carbohydrates as energy to use and it will look to burn body fat
instead for energy. For you to take advantage of this
morning fat
burning opportunity you have to exercise first thing in the morning.
Don't eat breakfast untill after the workout because if you do you'll just give your body some
carbohydrates as a source of energy instead of the body fat that you
want to burn for energy. Another great thing about
working out first
thing in the morning is that your metabolism gets revved up after your
morning workout. Morning workouts keep your metabolism elevated
throughout the day. An elevated metabolism throughout the day only
means that you'll burn more calories and lose more weight. If you
workout at night you may still burn fat while you workout but as soon
as you go to sleep your metabolism will slow down and you'll miss out
on all the extra fat that you can burn during the day if you had
exercised in the morning. When you sleep your metabolic rate is always
at its slowest.
Other reasons why its good to exercise first
thing in the morning is that you get the workout out of the way, and
working out in the morning will also reduce your level of stress
throughout the day.
Advanced Tip:
Want to burn even more fat? Add
another workout to your daily routine 4-6 hours after your morning
workout. Keep your already high metabolism higher by adding a 2nd
workout during the day. If you're seriously thinking about adding a 2nd
workout to your daily routine then try to do your cardio workouts in
the morning. Mostly fat calories are burned doing cardio at a moderate
intensities. Make your 2nd workout of the day a workout with weights.
Mostly carbohydrate is burned doing weight-training workouts. The
muscle that you build from weight training will also help you burn fat.
1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not
only will you be burning more calories, you'll look better whatever
your weight is.
2. Eat Breakfast
Another way to keep your metabolism revved up all
day long is to eat breakfast. After you workout in the morning as
discussed earlier, just have breakfast and you'll give your body the
perfect 1-2 combination to jump start your metabolism.
Eating breakfast in the morning is what gets
your metabolism started. Don't skip breakfast and wait until
mid-morning or afternoon to eat, your metabolism will run slower
causing you to not burn any extra fat.
Think about this way-Your metabolism is a
fireplace that'll burn fat all day long for you if you operate it
correctly. When you eat breakfast you are basically throwing a log onto
that fireplace to get it started burning fat.Eating
breakfast will help stop those cravings
you may have later on in the day and along with working out in the
morning, eating breakfast will also keep you energized throughout the
day and lower stress levels.
Advanced Tip:
Instead of eating only 2 more
meals during the day like lunch and; dinner, try to eat 4-5 more small
mini-meals spaced 2-3 hours apart during the day. Remember the
fireplace? By eating these mini-meals you'll be throwing just the right
amount of "wood" on the fireplace to keep your metabolism burning
calories throughout the day. Don't shut down your metabolism by eating
big lunches or dinners, keep that metabolism of yours burning fat all
day long.
Morning Checklist:
Workout for at least 30min after waking up in the morning.
Eat a healthy breakfast.
You will burn fat and lose more weight during the day.