| Often times I see people doing the right type of | | | | workout. |
| workouts, but in the wrong way. There are many | | | | Step 3: Get a Second Workout in Daily! I'm not talking |
| ways to turn an okay workout and diet into a fat | | | | about a workout that sends you to the shower |
| burning routine. After years of fitness research and | | | | immediately after. But something that gets you moving |
| real life applications, this 5 step program is the absolute | | | | and feeling good. This could be anything from a quick |
| best for getting fit. | | | | walk during lunch to light dumbbell routine while your |
| Step 1: Lift Weights! There is no doubt that aerobic | | | | sitting in the office. The second workout significantly |
| exercises are important in losing weight. But the way | | | | improves flexibility and lowers cholesterol. |
| most people do it is too slow, with no breaks and for a | | | | Step 4: Eat Protein First! A study at the International |
| prolonged amount of time. Lifting weights increases | | | | Journal of Obesity compared high carb with high |
| your 24 hour metabolism, meaning, you are burning fat | | | | protein diets for losing weight in obese men. They |
| throughout the day, even while resting. A West Virginia | | | | gave them meals with the same calorie count, but the |
| University study showed that weight lifters lost an | | | | protein group lost 28 percent more fat in a study just |
| average of 32 pounds of fat, while gaining muscle | | | | 4 weeks long. The protein groups metabolism was |
| AND raised their metabolism by 4 percent. On the | | | | also 14 percent higher than the carb group. |
| other hand, the people doing just aerobics lost 40 | | | | Step 5: Eat Healthy Carbs! Starchy carbs such as |
| pounds, but 9 pounds of it was muscle. | | | | white bread, potatoes, and pasta are high in the |
| Step 2: Keep Aerobics Workouts Short and Fast! A | | | | glycemic index. What this means is that those types of |
| hard, fast workout burns much more fat than taking | | | | carbs are converted to sugar quickly which you all |
| your time running a mile. The reason for this is that a | | | | know, sugar is bad! Eating whole wheat bread and |
| very intense 30 second burst, repeated 5-7 times, | | | | whole wheat pastas are much lower in the glycemic |
| produces more growth hormone. Growth hormone is | | | | index. These foods give you the energy that you need |
| your best friend when it comes to fat burning. This | | | | to get you through workouts and the day. |
| aerobic idea helps burn fat up to 3 hours after your | | | | |