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51 Fastest Fat Burners

via Health

 Photo of Nike Women “Make Yourself,” ad By Annie Liebovitz featuring seven elite female athletes from across the world—Hope Solo (US, soccer), Li Na (China, tennis), Maria Sharapova (Russia, tennis), Allyson Felix (US, track & field), Laura Enever (Australia, surfing), Sofia Boutella (Algeria, dance), Perri Shakes-Drayton (UK, track & field).

 

Work harder not longer and double the benefits.

1. Catch the running bug

Why?  Because you’ll continue to burn fat after your jog that’s why.  People who run for at least four hours a week melt more calories than non-runners, even when they’re not running.  It’s a no brainer.

2. Crank it up early

Working out harder during the first half of your workout and taking it easier during the second burns up to 23 percent more fat than doing the opposite.

3 & 4. Go hard (or go home) — and make it quick

Staying at 80 percent of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in Obesity notes. And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent.

5 to 7. Lift dumbbells … slowly

More muscle equals mega metabolism boost.  We’re not talking Schwarzenegger muscles here, more Gwyneth Paltrow and Kelly Ripa physiques.  Strength training can help you trim major fat, research reveals — and doing super-slow (versus normal speed) reps increases strength by 50 percent.  The slower you do it the more you will naturally focus on form and technique which is another reason why using dumbbells activates more muscle fibers than using machines.

8. Speed up, slow down

Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.  In and out of the bedroom.

9. Put on weight (literally)

Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 percent.

10. Download Rihanna, not Brahms

Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.  So does common sense.

11. Let kettle bells ring

Not only does working out with kettle bells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time.  Don’t replace running with kettle bells, add to it!

12. Keep it up

As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.  Maintenance is key.

13. Add poles

No not those poles.  Use Nordic poles while you walk, and you’ll burn 20 percent more calories, says research from The Cooper Institute in Dallas.  

14 & 15. Lift first, nix the rest

Doing strength training before cardio can torch more fat than cardio alone. And if you do one move after another without pausing, “you’ll see more gains in strength and muscle mass,” says Dr. Pierre Manfroy, M.D., consultant for the book “100 Ways to Supercharge Your Metabolism.”

16. Add pounds.

Lift heavier weights for fewer reps to make your workout more intense — and burn more fat — Manfroy says.

17. Try aromatherapy

Exercisers who inhaled strawberry and buttered-popcorn scents torched more calories than those who sniffed neutral odors, according to research from the Smell and Taste Treatment and Research Foundation in Chicago.

18. Box yourself in

Wii boxing knocks out nearly twice as many calories as some other games, like Wii golf.

19. Kick it

Playing soccer not only torches more fat and builds more muscle than jogging, but it feels less tiring, Danish research reveals.  Anything involving play will feel less tiring and way more fun.

20. Stay in shape

Fit people have more fat-burning metabolites in their blood than couch potatoes do, scientists say.

IN THE KITCHEN

22. Get more protein

Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.

23 & 24. Guzzle green tea — or coffee

Downing five 5-ounce cups of green tea a day boosts metabolism, says Lyssie Lakatos, R.D., author of “Fire Up Your Metabolism.” Two cups of coffee will also do the trick, one study shows.  Some people may suffer nausea and vomiting from drinking too much green tea, pace yourself.

25. Have an omelet

Eating two eggs for breakfast while dieting will help you trim more weight and body fat than if you ate the same amount of calories noshing on a bagel.  If you must have a bagel, eat half and make it whole grain.

26. Stay above 1,200 calories… 

”The average woman’s body goes into starvation mode if she eats fewer than 1,200 calories a day,” says Eric Berg, author of “The 7 Principles of Fat Burning.” “That’s stress, and stress hormones create more belly fat.”

27. … and cut calories gradually

If you diet, don’t trim more than 250 calories a day. Cutting calories too quickly slows your metabolism down, Dr. Manfroy says.

28 to 33. Munch on these

Almonds, cherries, yogurt, grapefruit, whole grains, and spicy foods have all been shown to torch fat.  Be careful with yogurt as many of the low fat varieties are laden with sugar, defeating the purpose.

34. Fuel up right

Eating a low-glycemic-index breakfast (such as muesli and peaches) will help you burn more fat during a subsequent workout than eating a high-glycemic-index meal (like waffles), researchers from the University of Nottingham reveal.

35. Think before you drink

Sipping as few as 90 calories’ worth of vodka can slow your metabolism by 73 percent, one study shows.  Though a drink or two may lower your stress so moderation beats abstinence.

36. Graze

Women who go without eating for long periods are more likely to have higher body-fat percentages than women who nosh more regularly, one study notes.  Grazing does not mean eating sugar and junk food.  Especially sipping a few specialty coffees per day.

37. Dine like a Greek

Eating a diet rich in monounsaturated fat (think olive oil, avocados) can help trim both weight and fat.

38. Stop gorging

Your body can only handle so much food at a time, so stick to 600 calories or less per meal to maximize fat-burning, says Leslie Cooper, co-author of “Flip the Switch: Proven Strategies to Fuel Your Metabolism and Burn Fat 24 Hours a Day.”  Eating too much at any given time will make you feel sluggish physically and mentally.

39. Skip juice

Reaching for an apple instead of apple juice is not only better calorie-wise, but it’ll also do a better job of boosting your metabolism, Dr. Manfroy explains.  Juicing gets rid of most of the pulp which is where all the fiber is.

IN YOUR LIFE

41 & 42. Get C and D

Vitamin C can help you burn more fat, and D may help you lose fat, research notes. Aim for 400 to 500 mg of C and 800 mg of D a day.

43 & 44. Walk more (in denim)

Researchers found that fitness-friendly offices (think treadmill desks, mobile headsets) helped people trim pounds and fat, as did wearing jeans to work, since dressing casual encourages you to move more. Wear comfy clothes when you can, pace while on the phone, and stand while chatting with co-workers.  Whenever possible, take the stairs!

45. Add fish oil (And work out)

Taking 6 grams of fish oil per day and hitting the gym three times a week can help nix body fat, an Australian study reveals.  Though I’d rather just eat more (wild, organic) fish instead.

46. Work the day shift

Keeping nontraditional hours lowers levels of hormones that trigger satiety, increases blood glucose and insulin levels, and raises levels of the stress hormone cortisol (which can drive you to eat more), scientists say.  Our neurons need the proper shut down time to regenerate and sleeping during day hours is just not the same.

47. Nix the boob tube

Cut your TV time in half, and you’ll burn more calories each day, research from the University of Vermont suggests.  Probably because not watching TV will make you do all the things you say you don’t have time to do.

48. Go mental

People who visualized themselves training a specific muscle boosted the strength in that muscle group, researchers found.  Visualization helps you focus on balance and proper form.  It’s all about technique.

49. Eat a smaller dinner

Your body may not digest food — and burn fat — as efficiently if you down a huge meal right before bedtime, especially because your metabolism is slower while you sleep, Dr. Manfroy says.  Eating before bed can also cause heart burn and indigestion.  Heart burn can become chronic which is much worse than extra weight.  Try eating at least three hours before bedtime.

50. Jump-start your morning

Wake up your metabolism — and get fat-burning started — by doing some sort of exercise within the first few hours of being awake, Cooper suggests.  You’ll be more likely to stay motivated and stay moving if you start early in your day.

51. Get your snooze on

Sleep for a solid eight hours instead of five, according to research published in the Annals of Internal Medicine, and you’ll lose more fat.  Just remember that too much sleep is as detrimental as too little.  Sweet dreams!

Jamie Oliver’s Minestrone Soup

Ingredients

Directions

  1. Score the tomatoes and place briefly in boiling water. Then skin, seed and roughly dice.
  2. Peel or scrape the carrots, quarter lengthwise and chop.
  3. Remove the outer leaves of the leeks, quarter lengthwise, wash well and chop.
  4. Peel the celery with peeler to remove the stringy bits, then cut in half lengthwise and chop.
  5. Peel and chop the onions.
  6. When you are chopping all these vegetables, try to make them more or less the same size.
  7. Wash and roughly chop the cabbage.
  8. Put the olive oil into a warmed thick-bottomed pan and cook the carrots, leeks, celery, onion, garlic and rosemary over medium heat until just tender (about 15 minutes).
  9. Add the chopped tomatoes and cook for 1-2 minutes.
  10. Add the stock, bring to the boil and simmer for 15 minutes, skimming if necessary.
  11. Add the cabbage, cover the pan and simmer for 10 minutes, then add the basil and the pasta (or chickpeas), which will absorb the flavors of the soup.
  12. Simmer for a further 5 minutes or more.
  13. Taste and season.
  14. The soup should be quite thick, full in flavor, and the cabbage shouldn’t be overcooked–you want to retain its deep color. 
  15. Serve with some good peppery extra-virgin olive oil and fresh Parmesan.

Kelly Ripa is Ripped

“It wasn’t easy (exercising 5 days a week), in fact, I almost gave up in the beginning. But after a couple of weeks someone told me how great my arms looked!  I’m so vain, that’s all it took.  I was hooked.”

Kelly Ripa has two kids, she’s up at 6 a.m., does Live With Kelly at 9 a.m., hits the gym for about an hour and a half, and then spends the afternoon with her children.  Oh yeah, she’s just shy of 40 and didn’t start until her 30′s.

Kelly, who is not big on breakfast, begins her day with coffee at home and then a cup of Starbucks regular coffee with half and half during the show.  Her first meal of the day is at 10 a.m. “usually a salad and a small turkey sandwich or a BLT (with turkey bacon) on whole-wheat bread.” Her afternoon snack is a handful of almonds and a pear.  For dinner she eats salads and fresh veggies with smaller servings of fish or steak.

Even though Kelly can’t cook, she’s mastered Jamie Oliver‘s minestrone soup, instead of pasta, she uses chickpeas for extra protein.

Kelly mixes up her routine between SoulCycle and Physique 57 group classes, and also Tracy Anderson‘s Method.  She likes to run, between 3 and 5 miles and or working out with her personal trainer.

Kelly’s Personal trainer: Keith Byard

“Because she’s so busy she needed a plan that would quickly work all her muscles from head to toe.” Keith Byard explains.

Byard develops exercises that allow her to focus on both her strengths and weaknesses “A workout strategy that applies to everyone. Pair this 25 minute routine with 20 minutes of cardio five days a week and, like Kelly, you’ll be savoring your new-found strength and body confidence in no time.”

Kelly’s 7 Fave Moves (25 minute routine)

  1. Squat and rotational row; works butt, legs, back, and biceps
  2. Rotational lunge; works legs and core
  3. One-legged hip lift; works hamstrings, butt, and abs
  4. Sit-up to stand; works abs and legs
  5. Push-up with rotation; works abs, arms, upper back, and chest
  6. Inchworm and push-up; works chest, arms, and core
  7. 20 minute cardio: alternate jumping rope with 30 seconds of jumping jacks
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