Looking to lose a bit of bodyfat? Who isn’t? Here’s a list of 6 (yes I know what the title says) secrets that aren’t really a secret but are actually some interesting bits of information that’ll leave you counting your abs in no time!
Will Can Help
It Only Takes 1 Minute of Exercise Every Day
OK.. so there might be a little more to it than that – but studies have shown that sedentary men and women who did one minute of intense, all-out exercise as part of a full 10-minute workout three times a week for six weeks showed improvements in their overall endurance, lowered their blood pressure and lowered their body fat percentage.
So in full, on a stationary bike with a two minute warm up the participants biked as hard as they possibly could for a 20 second interval followed by two minutes of slow pedaling for three rounds. They ended with a three minute cool-down, adding up to a total of 10 minutes. Three times a week of this workout totaled only 30 minutes of exercise per week, showing that adding short, high-intense intervals into a training schedule is key to burning fat.
Find out about Tabata Intervals.
Gillen JB et al. (2014) Three Minutes of All-Out Intermittent Exercise per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health. PLoS ONE 9(11): e111489. doi:10.1371/journal.pone.0111489
Once You Go Black…
Spice Up Your Life
Stop Focusing so Much on Calories
Do you really understand what a calorie is? Does a calorie from a chocolate bar effect you in the same way as a calorie from a stem of broccoli? Numerous studies show calorie counting to be an ineffective was to lose fat, in fact types of calories, timings of calories, and quality of calories will significantly alter the effect of the calories on the body. The quality of the calories is especially important because the chemicals, hormones, and general byproducts that are found within processed food affects the absorption of real nutrients whereas quality calories are nutrient dense, when coming from a food source such as kale, spinach or avocados.
Start focusing on the quality of food that you intake rather than seeing it as a number, and DEFINITELY forgo any plan or scheme that leaves you seeing food in ‘points’ or as ‘sins’.
Lucan SC. (2015). How calorie-focused thinking about obesity and related diseases may mislead and harm public health. An alternative. PubMed. 18 (4), 571-81.Salvador, C. (2017). Is the calorie concept a real solution to the obesity epidemic?. Glob Health Action. 10 (1).
Relax A Bit