Secret Workout Tips to Lose Weight

Before starting any workout session, it is important to warm up. A short warm-up session before exercising will promote blood flow throughout the body, including your muscles, to stretch any tight muscles, improve the heart and greatly reduce the risk of injury.

According to a 2010 study published in the Journal of Strength and Conditioning Research, warming up before exercising improves performance. A 10- to 20-minute warm-up session can make you more active after the gym, which will increase the total calories your body burns.

A warm-up session may include 5 minutes of jogging, 5 minutes of brisk high-knee marching, and 5 minutes of toe-reach stretch exercises and side-track exercises.

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If you are serious about losing weight, wake up early in the morning and do your workout.

The increase in metabolism will help give you more energy and burn calories throughout the day. You can burn more calories if you do a regular workout before having your breakfast.

In addition, 20 minutes of moderate aerobic exercise in the morning improves concentration, reading comprehension, and cognitive function. Try getting out of bed a little earlier than usual to enjoy faster weight loss along with better heart health.

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To get the healthiest and best results from exercise, add variety to your workouts. When you do the same type of exercise every day, your body gets used to it. Over time, things become easier for you so you burn fewer calories than before.

That's why experts recommend varying exercises, performing familiar exercises in different sequences, and incorporating new fitness moves into your routine. Variety also keeps you from getting bored with your routine.

A 2016 study published in the Journal of Behavioral Medicine reports that variety in exercise is an effective method for getting inactive people to exercise more.

A complete workout plan should have five key elements of fitness training. These include aerobic exercise, strength training, core exercise, balance training, and stretching.

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The Centers for Disease Control and Prevention says that several short workouts throughout the day are as effective as one long workout.

A 2011 study published in Clinical Physiology and Functional Imaging suggests that 10-minute repetitions of moderate exercise may contribute to greater exercise-induced fat oxidation than 30-minute bouts of exercise.

So, if you don't have the time and patience to exercise for 30 to 60 minutes straight, you can do the Apnemi workout 3 to 6 times in 10-minute sessions. For example, you might try a quick cardio session in the morning, a brisk walk during lunch, and a strength session after dinner. Be sure to perform at least 2 hours and 30 minutes of physical activity a week.

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Although you may want to take a break from your workout once or twice a week, that doesn't mean you should be lazy!

When you are serious about losing weight and you are making an effort to exercise during the week, why not skip exercising at the end of the week and start traveling to sabotage your efforts by being lazy?

There are many ways to keep yourself physically active. For example, you can enjoy swimming or cycling with your family members and friends. Even gardening or doing housework for an hour can keep you physically active during the weekend. Likewise, when you're on vacation, take advantage of the gym at your hotel. You can also take a walking tour of the city.

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To lose weight, you should try to lift weights with more repetitions. It will help burn fat and also build muscle. The more muscle you have, the more calories your body will burn after you leave the gym. Muscle tissue requires more calories than fat to maintain.

Weight training also keeps your muscles in shape and gives you a well-toned body. It reduces belly fat.

A 2013 study published in the International Journal of Cardiology reports that high-intensity resistance training (weight training) helps burn belly fat faster than cardio activity alone.

Weight lifting can also lower your risk of diabetes, prevent back pain and even help fight depression.

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Try listening to upbeat music during exercise so you can work harder and enjoy both the workout and the music. Louder and louder music may help improve your athletic performance.

A 2009 study published in the Journal of Sport and Exercise Psychology suggests that fast and loud music enhances optimal exercise on a treadmill until you reach a level of exhaustion.

Another 2008 study conducted by Brunel University highlights a strong correlation between music and cardiovascular exercise performance.

Plus listening to your favorite music will make your workout sessions more fun. So next time you plan to exercise, listen to rock and roll or other upbeat music.

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Nowadays almost everyone is joining group exercise be it park or gym. There are many advantages of working in a group. Firstly, it keeps your motivation level high. You might be motivated to wake up early if you can find someone to go to the gym with every day. And when you see a young man doing all the exercises with ease, you will be inspired to improve your fitness level.

Plus you get time to be socially active, which is also important for your overall health. Whether you prefer running, walking, or bike riding, you are sure to find a group that interests you.

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It is good to start your day with exercise and take a walk after your lunch to beat the midday slump. 20 minutes of brisk walking can boost your energy level. This type of low-intensity aerobic exercise activates brain chemicals such as dopamine and serotonin, which improve your energy. Plus, taking a break from work helps you burn some calories along with your meals.

A 2015 study published in the Scandinavian Journal of Medicine and Science in Sports reported that a post-lunch walk improved after-work enthusiasm, relaxation, and anxiety.

So, the next time you're working in the office, get into the habit of getting up from your desk chair and going for a short walk to rekindle your metabolism.

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Any type of exercise that gets your heart rate up will burn calories. You'll be able to burn more calories if you adopt a cardio routine like Tabata exercises that engage multiple muscles at once.

Tabata exercises will help you boost your metabolism and burn 13.5 calories a minute. Almost any activity can be done in the Tabata exercise style. In this workout, you can do any high-intensity exercise like jumping rope, squatting, pushup, crunching, etc. in 20 seconds. Then rest for 10 seconds. Now keep repeating this exercise eight times fast for four minutes.

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