|Body Creation Personal Training Fitness, Body Shaping & Self Defence||
1. Wake up & Workout!
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 3 times as more fat as opposed to working out at any other time during the day. Here's 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 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. To take advantage of this morning fat burning opportunity you have to exercise first thing in the morning.
And don't eat breakfast...yet. If you do, you'll just give your body some carbohydrates as a source of energy instead of using 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.
When 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 continue to burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.
"A study carried out at Kansas State University (Wilcox,
Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985),
indicates that a kilogram of fat will be oxidized sooner when exercising in the
fasted condition in the morning than when doing the same exercise in the
afternoon. By measuring respiratory gas exchange, caloric expenditure, and
carbohydrate and fatty acid metabolism, these researchers showed that the mass
of fat burned during aerobic exercise amounts to 67% of the total energy
expenditure achieved when the same exercise is done later in the day or in the
More proof that working out in the morning before breakfast burns more fat…
Cyclist who worked out in the morning before breakfast burned 60 percent more fat, according to research at the University of Birmingham in the United Kingdom
2. Don't Skip Breakfast
Eating breakfast in the morning also gets your metabolism started. Don't skip breakfast and wait until mid-morning or afternoon to eat because your metabolism will run slower causing you to not burn any extra fat. Think about it 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.
There's an obvious secret to mastering the push up...
You have to build up to them gradually.
Find an easier version and work your way up. This method works for both men and women and while we have a female model demonstrating some of the alternatives available, they are equally suited to men, can be done at home with a bit of creativity, substituting furniture for the weight bench. And never be too embarassed to start slow. Not everyone can do a pushup straight away, so begin easy and work up to a full pushup at your own pace.
The Perfect Pushup
Lunges for the Hips, Glutes & Thighs
You can do them anytime, anywhere—just make sure
you’re doing them right!
It's important to do lunges properly so you don't put unwanted strain on your joints. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are
bent at about a 90-degree angle. Make sure your front knee is directly above
your ankle, not pushed out too far, and make sure your other knee doesn't touch
the floor. Keep the weight in your heels as you push back up to the starting
Major Muscle Groups used in lunges