Exercise Tips

How to Burn More Fat More Quickly…

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
fed state."

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.

Morning Checklist:
Workout for a least 30 minutes after waking up in the morning
Eat a healthy breakfast
Burn fat and lose more weight during the day

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
Few exercises are more effective than this old-school bodyweight exercise.

The push-up is the ultimate bodyweight exercise. It requires no special equipment and can be done anywhere, anytime. The push-up often gets overlooked because many men find it too simple or too boring to perform and many women think it is just too hard. But by switching up your hand and feet positions and adding in a few twists, the push-up becomes a versatile muscle builder that will leave you begging for mercy.
Your muscles will hate you, but they’ll never get bored.
Regularly adding pushups to your workout won't just strengthen your chest. It will also shape your shoulders, triceps, and glutes while toning and tightening your entire core. Working all those muscles at once torches tons of calories and can even help give your girls an extra boost. Stronger and toned underlying chest muscle give a stronger support mechanisim for the girls to rest on and keeps them high and firm.
Tips for performing the exercise:
If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.
If it hurts your wrists to put your hands directly on the floor, place a pair of dumbbells (use a pair with flat edges, like hex dumbbells) at the spots where you'd position your hands. Then grasp the dumbbells' handles and keep your wrists straight as you perform the exercise.

Once you have tried these alternatives, you will notice a gradual improvment in your upper body strength. You can add to that improvement to the upper body /chest strength with some light weight training with dumbells using the pushing action, exercises like dumbell incline presses or shoulder presses. The weights will help you to do better pushups and better pushups will help you be stronger and tone up those muscles.

Lunges for the Hips, Glutes & Thighs

You can do them anytime, anywhere—just make sure
you’re doing them right!
The basics:
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
position.

Loads of Lunges

Lunges are one of the best moves on the planet for working your quads, glutes calves and hamstrings all at once and lucky for us there are endless ways to do them. Check out some of these variations:

STATIONERY: From a lunge position, move up and down without stepping.
FRONT: Take a large step forward, lunge, then return to the starting position.
REVERSE: Take a large step back, lunge, then return to starting position.
WALKING: Step forward and lunge, alternating leg to move across the workout space.
ELEVATED FRONT: Place your front foot on a bench or step in front of you.
ELEVATED REAR: Place your back foot on a bench or step behind you, sole side up.