From health.com
The 7 Best Fat-Blasters
Torch calories at home
By Su Reid-St. John
We all have days when there’s no time to get to the gym. So we wondered: Which close-to-home cardio activities blast fat fastest? Wonder no more.
Here are the top seven fat-and-calorie burners, from Los Angeles–based celeb trainer Ramona Braganza, who has helped shape the amazing bodies of stars like Jessica Alba, Halle Berry, and Anne Hathaway. Try any one of these, and you’ll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.
Inline skating
Burns 425 calories in 30 minutes
Skating is numero uno on our list when it comes to blasting fat and calories. The big burn stems from the side-to-side movement of your thigh and butt muscles.
And your core gets involved in a big way to keep you balanced. What’s more, you get all these benefits without putting too much stress on your knees and other joints. Skate at a strong, steady pace. (Don’t forget your helmet, wrist guards, and knee and elbow pads.)
Boost the burn: Alternate one minute of hard skating with one minute of medium-paced strokes.
Running
Burns 374 calories in 30 minutes
The typical runner’s shape is sleek and lean, and there’s a reason for that: The major running muscles—legs, butt, core—happen to be the biggest calorie-and-fat-burning muscles in your body. To get the most out of each stride, swing your arms close to your body, don’t lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes.
Boost the burn: Alternate fast and slow intervals, or take to the hills.
Jumping rope
Burns 340 calories in 30 minutes
You knew this workout had to be high on the list. After all, it’s one of pro boxers’ favorite ways to train. To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free.
Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.
Hula hooping
Burns 300 calories in 30 minutes
Marisa Tomei and Beyoncé hoop to keep their bodies beautiful. To do it yourself, grab an adult-sized hoop (they’re larger and heavier than kids’ hoops, making them easier to spin); you’ll know you have the right size if it reaches your chest when you stand it up in front of you. Simply keep it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth (versus around in a circle). And don’t worry if you’re less than perfect at first; you’ll still knock off major calories, plus get better every time you spin.
Boost the burn: Check out our fun workout for hula how-tos and advanced moves.
Tennis
Burns 272 calories in 30 minutes
Don’t think you need to round up a partner or trek all the way to a court to break a super sweat with racket in hand. Simply find a flat area near a wall or garage door that you can hit the ball against. Alternate forehand and backhand shots—then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practicing your serve will get your body in burn mode, because you’ll have to run and bend to pick up your missed balls.
Boost the burn: Try to hit the ball consistently for 50 or 100 strokes. “Having a goal will make you work harder to reach it,” Braganza says.
Dancing
Burns 221 calories in 30 minutes
This may not be the biggest calorie-burner in the bunch, but it’s still an excellent—and fun!—metabolism booster. (Just look at Kelly Osbourne, who jump-started her amazing 42-pound loss on Dancing with the Stars.) The key is to keep the tempo high, choosing songs with fast rhythms like Latin or Bollywood, and don’t rest between songs. Try Braganza’s favorite trick: Download a workout’s worth of your favorite tunes. Begin with an upbeat inspirational song (think “Just Dance” by Lady Gaga), then move on to songs with increasingly faster tempos. Slow the beat toward the end to cool down.
Boost the burn: Use your arms! Raise them in the air and move them to the beat.
Walking vigorously
Burns 170 calories in 30 minutes
That’s right, walking actually made our list. Full disclosure, though: A leisurely stroll with a friend won’t cut it. You should be walking briskly enough that it’s difficult to keep up a steady conversation. To get the most from your biggest calorie-burning muscles—legs, butt, and core—take short, quick steps, keep your torso upright, and pump your arms back and forth (not side to side) in time with your stride. With each step, land on your heel and roll through to your toes.
Boost the burn: Alternate two minutes of brisk strides with one minute of as-fast-as-you-can-go walking (or jogging).
Walk Off Every Bulge
Get ready, get fit
By Su Reid-St. John
Who’s afraid of the big, bad three-way dressing-room mirror? Not you! Especially not after you shape your body from head to toe, back to front, and all the way around with this super-effective, 45-minute workout that alternates calorie-and-fat-torching interval walking with body-sculpting strength moves. How good is it? It comes straight from Los Angeles-based celebrity trainer Kathy Kaehler, who helps walk Julia Roberts into amazing shape.
Set your course
Before doing this workout for the first time, measure a three-mile loop (drive it or walk it while wearing a watch that measures distance, and note a landmark at each mile mark. Or simply head to your favorite track or hop on a treadmill.
Do the routine four or five times a week to lose up to eight inches all over your body in just four weeks. (Be sure to walk for a few minutes at an easy pace before and after the workout to warm up and cool down.) Ready? Time to show that mirror who’s boss.
Start your walk
Begin the workout by walking at a brisk pace until you hit the 1-mile mark. Your goal is to cover the distance in less than 15 minutes. Stand straight as you walk, with your abs pulled in and arms reaching forward as you pump them. To speed up, take faster steps, not longer ones.
Forward Lunges
(for quadriceps, hamstrings, butt, calves)
Step your right leg forward and lower into a lunge; don’t let front knee go past toes. Push into your right heel to return to starting position; repeat on opposite side. Continue to alternate for 1 minute.
Walking Burst
Alternate 1 minute of brisk walking with 1 minute of running until you hit the 2-mile mark. As your fitness improves, feel free to shorten the walking time and lengthen the running time, if desired.
Full Push-ups
(for triceps, chest, shoulders, core)
Get into push-up position on your hands and toes, with arms straight (don’t lock your elbows) and hands right below your shoulders. Tighten abs as you bend your elbows to lower down toward ground, then push back up. Your body should stay in a straight line throughout the move. Do as many reps as you can in 1 minute. Can’t do a full push-up? Get into plank position (the “up” part of a push-up) and hold for 1 minute.
Toe-Touch Squats
(for butt, quadriceps, hamstrings)
While reaching both arms forward, squat down, keeping weight on heels. As you lower down, reach down to touch right hand to toes of left shoe; return to standing. Squat again, this time touching left hand to right toes. Be sure to keep your knees behind your toes each time you squat. Continuing to alternate, do as many reps as you can in 1 minute.
Elbow-Knee Touch
(for core, shoulders)
Get into push-up position with arms straight (don’t lock your elbows). Bring your right knee in toward your left elbow, then return to starting position. Repeat, bringing your left knee toward your right elbow. Continuing to alternate, do as many reps as you can in 1 minute.
Walk, Run, Skip
Do the following sequence until you hit the 3-mile mark: walk briskly for 1 minute, run for 1 minute, skip for 1 minute. As you skip, you can make the movements small or big; the higher you raise your knees and arms, the more calories you’ll burn.
Side-T Pose
(for core, shoulders, triceps)
Lie on your right side with your legs straight, feet stacked, right elbow bent, and palm on the ground. Tighten your abs and push into right hand, straightening arm (your hand should be directly under your shoulder).
At the same time, lift hips so body forms a straight line from head to feet. Raise left hand straight up in the air. For less of a challenge, bend right leg so the bottom half is on the ground for support (keep left leg long). Either way, hold for 30 seconds, then switch sides and repeat.
Tabletop Dips
(for triceps)
Squat down and put your hands on the ground behind you (fingertips pointing forward). Walk your feet forward a little, lifting your hips until your body looks like a tabletop, with your torso in a straight line from shoulders to knees. Bend your elbows to lower down, then straighten them again (but don’t lock your elbows). Keeping good form, do as many reps as you can in 1 minute.
Friday, December 3, 2010
Sharing An Article.
I love tips and tricks like these! Easy ways to burn some extra calories while exercising! Check it out!
10 Ways to Walk Off Fat Faster
By Tracy Teare
Here’s how to boost your calorie-burn big time—without much extra effort.
Get some poles
Using Nordic poles torches an average 20 percent more calories by engaging the muscles in your upper body and torso, says Mark Fenton, author of The Complete Guide to Walking. Plant the pole firmly at a 45-degree angle behind you, then push back forcefully against the ground to propel yourself forward.
Skip killer hills
Don’t assume the biggest inclines are the best for burning fat. “It’s better to maintain your speed on a moderate hill than to slow down substantially on a steeper one,” Fenton says.
Use your arms
Vigorously pumping your bent arms helps you go faster—and burn more calories, says Lee Scott, walking coach and director of WoW Power Walking in Toronto.
Take smaller steps
The best way to boost your speed—and thus your burn—is to take shorter, faster steps, Scott explains. Time yourself walking 100 steps, then recover for one minute. Count another 100 steps, and try to shave five seconds off your time. Repeat 12 times.
Set goals you can see
Choose markers (stop sign, park bench, etc.) and speed up until you reach them, suggests Therese Iknoian, author of Fitness Walking. Slow down for the same distance.
Wipe the pavement
Roll through from heel to toe. When you get to the ball of your foot, push off as if wiping gum off your sole, Iknoian says. This will get your calf, hamstring, and glute muscles involved—and the more muscle you use, the more calories you burn.
Go shoe shopping
To get the most power from your push-off, opt for a shoe with minimum cushioning and maximum flexibility in the front of the shoe, Fenton says.
Stand straight
When your body’s aligned, your back and butt muscles are able to work more powerfully, so you walk faster and torch more calories. Stand tall with a straight spine, keeping your ears and shoulders aligned over your hips.
Raise your rate
Wearing a heart-rate monitor is like having your own coach keeping you at optimal fat-torching pace. “It’ll give you a push if you’re slowing down too much, but also get you to ease up if you’re pushing too hard,” Iknoian says.
Add strength
Simple moves like push-ups and lunges get more muscles involved for major burn, reveals Harley Pasternak, who trains many celebs, including our November cover celeb Hilary Duff. When you walk, stop every five minutes and do one minute of moves. This will help up your metabolism over the long-term, too. What’s better than burning more calories while you walk? Blasting them off while you sleep, of course.
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