It is quite clear for all of us that if you want to lose unwanted pounds you need to burn more calories than they enter by eating during the day. In order to lose one pound of body fat you should burn about 3500 calories. Also, calorie quantity is not the only thing that matters for weight loss.  Calorie quality is just as important.  We know the body does not handle all calories the same. For example, 200 calories from soda is going to have a different effect on the body than 200 calories from an apple.

Unfortunately, in this fast-paced lifestyle, it is difficult to find more time for training to spend more calories. Many people don’t have an hour every other day for exercise. Because it is not just an hour. There is time for going to the gym, changing, exercising, showering, that coming back home…it’s more than an hour.

The best alternative method is burning more calories than usual in the same period of time. But how is it even possible?

If you have already tried to lose weight, you must know how frustrating it can be when you’re not losing it as speed as you expected. But don’t worry! We’ll give you some tips that will help you lose weight quickly and burn calories in the shortest possible time.

1. DRINK ENOUGH COLD WATER TO BURN EXTRA CALORIES

Consumption of cold water before and during your workout can help increase your endurance. A study conducted in the UK revealed that cyclists who drank well chilled liquid, could drive 23% longer compared to competitors who drank warm liquids. The subjects claimed that they felt more comfortable and energetic driving. Drinking cold water effectively helps lower basal body temperature; so in that case you need a longer time to over-heat and tire.

2. CONTINUE TO MOVE

Many of us so some exercises in the gym, and then relax a little, until move to the next exercise. You should use the time to rest to keep moving instead of sitting in place. Swing your arms, tap your fingers, leap, walk slowly … and you will thus burn more calories than before. That way, which is the most important, you’re keeping high pulse at a higher level; and thus additionally contribute to continuing the intensified consumption of calories.

3. LISTEN TO THE MUSIC

Brunel University published study that shows that listening to fast music when you exercise can help increase your endurance up to 15% and of course it leads to additional consumption of calories. Synchronized application of music results in much higher endurance while the extra – motivational qualities of rhythmic music – has a significant impact on the interpretation of fatigue. So you feel more positive and have more enthusiasm even while exercising great intensity. Therefore, headphones on your ears and go!

4. LIFTING WEIGHTS

Lifting weights can cause your body to burn calories even after the training is over. A study published in Strength and Conditioning Research Center says women after completing a one-hour strength training spent an average of 100 more calories in 24 hours after training, then when didn’t work training with weights. This is enough to lose about 4 pounds more of fat per year. And it occurs because the weight lifting is very strenuous activity that causes a protein breakdown in muscle. The process of reparation of muscle tissue after training, requires that the body expends more energy and consume more calories.

5. CIRCUIT TRAINING

Instead of repeating the same set of exercises 2-3 times, you should make a set of one type of exercise and immediately proceed to set of another type of exercise. This is called circuit training. It can result in consumption of more calories after the workout as your heart rate stays elevated continuously for a long time.

6. GO OUT

Rather than spend 30 minutes in a closed and stuffy room, go out for a walk or run whenever possible. This will not only refresh your training, but will also result in faster weight loss. Wondering how? Researchers have proven to burn 10% more calories when walking or running outdoors, than when training on a treadmill at the same speed. This happens because your body (when running or walking on natural surfaces) must use more energy to move forward, due to higher air resistance; as well as the prominence and different shapes and level of the substrate. An even better way of spending more calories is running / walking uphill. This will surely lead to even better and faster achievement of the desired results.

7. MOVE YOUR ARMS WHILE WALKING

Proper hand waving ensure a better aerobic workout. It will help consumption up to 10% more calories than if your hands stay still. It will also recruit more muscle than just walking. Bend your arms at the elbow at an angle of 90 ° and rock them toward the center of the body.

8. TRAINING AT INTERVALS

Training at intervals can drastically speed up the calorie burn in an average workout. Instead of running a steady pace throughout the workout, insert a short sprint intervals. One study of Australian experts found that people who have worked for 20 minutes of training at intervals (8 seconds of high intensity exercises and 12 seconds of lower intensity exercise) three times a week, lost weight much faster than people who have trained for a longer time constant pace.

As you read, you don’t need to spend more time in the gym in order to burn more calories. All you need is to focus; make effort and maximum use of the above recommendations. All that to maximize the use of limited time that you have been able to detach for training, to achieve your goals as quickly as possible.