To maintain weight within an ideal range is the last but equally important part of your weight management. It is a lifetime endeavor that requires you to balance your daily food intake with your energy expenditure. Combining healthy eating with effective habitual exercise is the best way to avoid weight rebounds. You need to think long term when you design your exercise plan. Make sure it is something you can enjoy doing as a routine part of your life. The following are six tips on how you should exercise to maximize your calorie burn and keep your body looking great.
1. A.M. Exercise
After a night of sleep, your body temperature and metabolic rate are both at their lowest. Take a few minutes to do some full body stretches and get your circulation going. Stretching can also warm up your muscles and wake up your mind. Follow these stretches with 10 minutes of light exercises such as leg lifts, squats, push-ups or jogging in place. Studies have shown that exercising in the morning can help bring your metabolism up to speed so you burn calories more efficiently for the rest of your day. Morning exercises can also inhibit your dietary fat absorption which is extra helpful to weight maintenance.
2. Exercise 5 Days a Week
You can do all 30 to 45 minutes in one session or break them up into two or three shorter sessions. Studies have shown that the sum of calories burned in three 10-minute sessions can exceed the amount burned in one 30-minute session. Shorter exercises are easier to fit into your schedule and they are great for maintaining your metabolism.
3. Don’t Forget To Strength Train
Having strong and well-toned muscles is the best way to raise your metabolic rate and avoid weight gain. Muscles are super efficient calorie burners. Do two or three 20-minute weight lifting or strength training exercises per week to maintain strong muscle tone.
4. Exercise When You Can
Fit exercise into your schedule whenever you can. Don’t drive when you can walk, and don’t walk when you can run. Take the stairs instead of using the elevator. Park your car on the far side of the parking lot, and do a personal pickup instead of getting food delivered. These are all good ways to add exercise to your life and increase your daily calorie burn.
5. Keep Challenging Yourself
When you do exercises, really push yourself to your limit and get the most of your exercises. Move faster, use heavier weights and turn up the intensity level of your routine. Strenuous exercises not only burn more calories, they also trigger an extra release of endorphins which can help boost your metabolism and control your appetite for hours after your exercises.
6. Do Some Restorative Poses Before You Sleep
Your body needs 7 to 8 hours of quality sleep to produce sufficient amounts of the hormone leptin, which helps control your appetite and increase your metabolism. Doing some restorative stretches and poses, such as legs up the wall, child’s pose and happy baby pose, before bedtime can help relax you for a better night of rest.