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发帖数: 658 | 1 Crank your calorie-blasting way up with these quick tricks.
1. Linger in the dairy aisle - Women burned more fat and calories when they
ate 1,000 to 1,400 milligrams of calcium per day, according to findings
published in the American Journal of Clinical Nutrition. That’s three to
four servings of dairy.
2. Eat more meat...and eggs and beans - People who got 40% of their daily
calories from protein lost significantly more body fat than those whose
diets had only 15% protein, even though they consumed the same number of
calories, a Skidmore College study found.
3. Break a sweat in bursts - Doing two 30-minute workouts with 20 min
utes of rest in between burns more fat than exercising for a continuous 60
minutes, suggests research in the Journal of Applied Physiology.
4. Get your kicks - Playing soccer two or three times a week yielded greater
fat loss and muscle gain than jogging, according to a study from the
University of Copenhagen. And the more muscle you have, the more fat you’ll
burn.
5. Swig java - The caffeine in about two cups of coffee boosts your
metabolism for at least an hour and a half afterward, according to Skidmore
College research. If you add sugar or cream to it, you’ll blunt the effect,
so drink it black, study author Paul J. Arciero says.
6. Start hard, finish easy - Cyclists who ramped up the intensity during the
first half of their workout and slowed down during the second half torched
about 23% more fat than those who moved from low to high intensity, research
from the College of New Jersey found.
7. Start with whole grain - Athletes who down whole-grain cereal first thing
in the morning burn more fat during the day and during exercise than those
who eat more quickly digested fare, such as bagels, British researchers say.
8. Walk with Nordic poles - You’ll increase your calorie-burn by 20%. Plus,
it’ll feel less taxing, according to the Cooper Institute in Dallas. Get
tips on proper form for Nordic walking here.
9. Interval train - Women who did 20 minutes of intervals on a bike torched
three times as much fat as those who stayed at one pace for 40 minutes,
according to a study from the University of New South Wales.
10. Crank it up - Vigorous aerobic exercise for 40 minutes makes your body
burn calories at a higher rate for nearly a full day afterward, one study
from the University of Alabama at Birmingham found.
11. Don’t hang on for dear life - If you cling to the handrails of your
stepper or elliptical, you put less stress on your larger, more powerful
lower-body muscles and burn fewer calories, says Stephen Cabral, a personal
trainer and weight-loss coach in Boston. If needed, grip loosely for balance
only.
12. Go casual - When study volunteers wore jeans for the day, they walked
491 more steps (about an 8% increase) than when they wore normal work attire
, resulting in more calories spent, according to research from the
University of Wisconsin, La Crosse.
13. Drink green tea - Testers who downed a green tea supplement boosted
their metabolism by about 4%, compared with those consuming a caffeine
supplement or placebo, according to Swiss researchers. Sip three cups of
green tea per day for similar results.
14. Two words: circuit train - Instead of resting for 60 seconds between
weight-lifting sets, move straight from one exercise to another to keep your
heart rate up and maximize calorie burn, says Wayne Westcott, author of Get
Stronger, Feel Younger.
15. Pump iron - Resistance training increases your resting metabolic rate by
about 7%, so you’ll burn more calories throughout the day, even while
sitting on your duff, according to Tufts University researchers. Aim for 30
minutes, three times a week.
16. Use more olive oil - People who ate a diet high in monounsaturated fats
(like olive oil and avocado) burned more fat over four weeks than they did
on a diet high in saturated fats, one Australian study found.
17. Go for yogurt - People who included yogurt in their diet plan ditched 22
% more weight and 61% more body fat than those who simply trimmed calories,
University of Tennessee researchers found.
18. Strength-train last - You’ll obliterate more calories if you lift
weights after cardio (not before), says a study in the Journal of Strength
and Conditioning Research.
19. Bring your iPod... - Exercisers who listened to music lost more weight
and body fat—and worked out more consistently—than those who didn’t,
Fairleigh Dickinson University researchers found.
20. ...and adjust your playlist - Throw some fast-paced songs into your
music mix. You’ll work out harder and faster, burning more calories and fat
. Plus, it’ll feel easier, according to experts at the University of Kansas.
21. Squeeze your butt - By pushing off with your glutes when you walk
instead of just shuffling down the sidewalk, you use more muscles and burn
more calories, trainer Stephen Cabral says.
22. Wolf some protein - A calorie is a calorie, but your body burns about 25
to 30 of them while digesting 100 calories of protein versus only 7 of them
while digesting 100 calories of simple carbs, says Barbara Vinciguerra, MS,
an adjunct professor in the movement-sciences department at Westfield State
College in Westfield, Mass.
23. Fidget - People who jiggle their legs, talk with their hands, and
incorporate small movements into their day can burn as much as 350 extra
calories daily, according to research from the Mayo Clinic.
24. Think uphill - Forget flat treadmill walking; crank up the incline and
you’ll jack up the calories burned, says Tommy Boone, an exercise
physiologist at the College of St. Scholastica in Duluth, Minn. A woman
walking at 4 miles per hour for 30 minutes blasts off 12% more calories on a
2% incline and nearly 35% more calories on a 5% incline.
25. Add some fish oil and move - Volunteers who took 6 grams of fish oil
every day and exercised three times a week lost more fat than those who just
took fish oil, just took sunflower oil, or took sunflower oil and exercised
, according to Australian researchers.
26. Stand when you take a call - It’ll burn about 20% more calories than
sitting. Better yet, pace.
27. Believe it - Housekeepers who were told that their cleaning was good
exercise lost weight and were healthier four weeks later than those who were
told nothing, according to a study in Psychological Science. Take note of
all your daily activities (taking the stairs, walking to lunch), and you’re
bound to do them more.
28. Use your arms and legs - A workout that requires coordinating arm and
leg movements, such as swimming or step aerobics, feels easier than one that
uses only one major muscle group, suggests research from Southwest Texas
State University. That makes it more likely you’ll do it again tomorrow—
keeping the fat-burning going.
29. Opt for a Wii - Playing active games on the Nintendo Wii (such as tennis
and bowling) knocked out more calories than using the Xbox 360, said a
British Medical Journal study.
30. Think about it - Subjects who visualized themselves going through a
specific strength workout gained nearly as much strength as those who
actually did it (24% versus 28%), one mind-blowing report in the North
American Journal of Psychology found. More muscle means more calories burned. | m*********3
发帖数: 5381 | 2 学习了，谢谢！
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【在 g*2 的大作中提到】
: Crank your calorie-blasting way up with these quick tricks.
: 1. Linger in the dairy aisle - Women burned more fat and calories when they
: ate 1,000 to 1,400 milligrams of calcium per day, according to findings
: published in the American Journal of Clinical Nutrition. That’s three to
: four servings of dairy.
: 2. Eat more meat...and eggs and beans - People who got 40% of their daily
: calories from protein lost significantly more body fat than those whose
: diets had only 15% protein, even though they consumed the same number of
: calories, a Skidmore College study found.
: 3. Break a sweat in bursts - Doing two 30-minute workouts with 20 min
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