Here are nine smart ways to help you burn extra 500 calories offered by Morris County celebrity personal trainer and fitness expert Carey Yang. Follow these calorie-blasting, fat-burning strategies to help you burn fat, lose weight and get the beach-ready body you want just in time for summer.
Yang is the president and master trainer at Beyond Fitness Solutions, LLC -- a leading in-home fitness training and weight-loss management company based in Denville, Morris County in New Jersey.
Swap your bagel for an English muffin to slash 220 calories, a glass of whole milk for skim to save 70 calories, and a three-egg omelet for one egg and two egg whites, or pork sausage for turkey sausage to cut about 125 calories each.
Try wearing a pedometer to measure out 10,000 steps a day or about 5 miles. You’ll automatically burn 500 calories without even hitting the gym.
Rather than depriving yourself of food to drop pounds, simply use smaller plates. If you shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate, you’ll cut 500 calories without feeling deprived.
Save up to 400 calories by making grilled fruit kebabs. Slice one peach and one small banana into quarters, thread four pieces fruit each onto two skewers, and brush with one tbsp honey each. Grill each side for about 4 minutes or until flesh is tender but still firm. Sprinkle on cinnamon. Or, if you want to have your cake, cut a thin slice of pound cake, layer on berries and top with light whipped cream for a decadent-tasting dessert for less than 150 calories.
5. Dining Out
Before you head to a chain restaurant, check out the nutrition information on its web site. You’ll be able to make smarter meal choices. Instead of having Chili’s Steak and Portobello Fajitas for 1130 calories, you can choose Chili’s Classic Chicken Fajitas for just 360 calories. That’s a savings of almost 800!
6. At Work
You can burn up to an extra 500 calories a day without doing a lot of activity simply by standing rather than sitting. It can make the difference between burning 120 calories an hour versus 60 calories. If you can’t get away from your desk, try standing to make a phone call or read a report. Even shutting your office door to squeeze in 5 minutes of pushups or jumping jacks can burn another 50 calories.
7. Watching TV
Do some exercise during commercial break such as jumping rope or jogging in place. It burns about 10 calories a minute. If you watch an hour of TV a night and add cardio moves during the 10 commercial breaks that typically air, you could blast up to 300 extra calories without missing your favorite shows.
8. On Weekends
It's good to sleep in on weekends. Studies show people who get less than 6 hours of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone, grehlin. Each extra hour of sleep could save you 100 calories. So don’t set your alarm on Saturday, and if you snooze, you lose.
9. During Workout
You can burn up to an additional 250 calories in a half-hour, or 500 in an hour, by incorporating intervals versus exercising at the same pace whether you’re swimming laps, running, riding a stationary bike, or using the treadmill, you can increase the calorie burn by picking up the pace to the point where you are so out of breath that you can’t even talk for 30 seconds, then slow down for one and half minutes to recover.
“These are the nine most common occasions that people can find ways to burn more calories or cut unwanted excess calories,” Yang said. “We all have our weak points. We just have to know or even expect the trigger points and overcome them. Use them to help you slim down and shape up for the summer and all year round.”
Watch a sample fat-burning circuit training workout video at:
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@BeyondFitnessSolutions.com.
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The company provides In-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and weight-management seminar. We specialize in helping busy people who want safe, effective workouts with maximum results in minimum time.