Vol. 2, Issue 3
www.fitnessquestbloomington.com
Creative Ways To Burn More Calories During Your Workout
The math seems simple: the more
calories we burn, the more weight
we’ll lose. If we burn 3,500 calories
per week, that’s one pound lost! To
lose two pounds, we need to burn
7,000 extra calories. Some people
choose to do this through dieting, but
the best way to reach this goal is
through a combination of diet and
exercise. Here are several sneaky ways
to increase your calorie burn during
your workouts.
1. Listen to music!
Make your high-energy playlists
before you hit the gym to burn more
calories. A Farleigh Dickinson
University study found that women
who walked to music lost twice as
much weight as women who didn’t
listen to anything. According to IDEA
Health and Fitness Association Fitness
Expert Petra Kolber, “Music enhances
a workout, it makes you work harder
without realizing it, and it makes the
workout go by faster. Music takes
exercise from just being exercise to
being an experience.”
2. Interval train!
One of the most well-known ways to
boost calorie burn is to do what is
called “interval training.” You
basically want to exercise at full-speed
for a minute, followed by a minute of
recovery and maintain this for at least
30 minutes, with a five minute warmup and cool-down. Not only will you
burn more calories during your
workout, but you’ll continue burning
more calories for up to 24 hours after
the fact.
3. Build muscle!
According to Yale Food Policy
Researcher Christopher Wharton PhD,
10 pounds of muscle burns 50 calories
a day while at rest, whereas 10 pounds
of fat would only burn 20 calories.
Therefore, it stands to reason that
you’ll burn more calories by
converting more of your fat to muscle
through strength-training / weightlifting activities. You should be
working out like this at least twice a
Before And After
“Joining Fitness Quest was the best decision I
have ever made in my life. The family
environment in the gym is irreplaceable along
with the results. I would not replace my time
here with anything else, truly amazing.”
-Nick Hiltbrand
201 N. Prospect, Bloomington, IL 61704
Contact- (309) 661- 8600
-Nick Hiltbrand
week.
4. Drink caffeine!
The stimulant caffeine increases the
amount of calories you burn while
digesting your food. Older studies
show that 250 milligrams of caffeine
consumed with a meal will increase the
calories burned while digesting by 10
percent, in fact. Similarly, people are
able to increase their calorie-burn by
10 percent while exercising if they
have a cup of coffee or tea before their
workouts. Other studies have shown
that consuming green tea with meals
can boost 24-hour energy expenditure
by 4.6 percent.
5. Power moves!
The types of exercises that burn the
most calories are also the exercises that
use the most muscle groups. Pairing
upper and lower body moves – like in
boot camp, aerobics, dancing, kickboxing and power-lifting classes – will
burn more calories than isolated
exercises. Squats, lunges and jumps are
great
examples
of
powerful
movements that condition the entire
body and burn the greatest number of
calories in the shortest amount of time.
Quote
“I made a commitment to
completely cut out drinking and
anything that might hamper me
from getting my mind and body
together. And the floodgates of
goodness have opened upon me spiritually and financially.”
Denzel Washington
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Five Secrets for Firing Up Your Metabolism
Do you know one of those people who pigs out on fast food and pizza
all the time, but remains rail-thin? When asked for their secret, these
people always tell us, “I just have a fast metabolism.” It’s enviable, isn’t
it?
great ways to relax and unwind. You’ll also want to make sure
you’re getting at least 7-8 hours of sleep each night to keep
your hormones (and appetite) in check.
3. Add Cardio.
Some people are naturally born with fast metabolisms, but there are also
ways to trick the body into burning more calories all day long.
Here’s how!
1. Eat more protein.
Protein is the building block of muscle and the more lean muscle mass
you have, the more calories you burn just doing everyday tasks. Aim for
46 grams of protein per day. You can get 23 grams in for breakfast by
eating six ounces of low-fat yogurt, ½ cup of berries and a medium
skim latte. For lunch, you can get another 30 grams by consuming
spinach salad, 2 ounces of chicken, 1/3 cup of black beans, pita bread
and 2 tablespoons of hummus. For dinner, have an Asian stri-fry with
1/3 cup of: snow peas, red peppers, bok choy and bean sprouts, ¾ cup
brown rice and 2 tablespoons of slivered almonds for 23 more grams of
protein.
A 45-minute high-intensity cardio workout can increase your
metabolic rate by 37 percent for up to 14 hours after you work
out, so you’re not just burning calories as you exercise, but at
rest too. If your workout is particular rigorous, you can burn up
to 200 more calories hours after you’ve left the gym.
4. Add resistance training.
Lifting weights helps you build more muscle, which will keep
your metabolism high. Two or three times a week, you should
add 15 to 30 minutes of strength training onto your workout.
Aim to do 12-20 reps of squats, planks, lunges and push-ups
that use multiple muscle groups.
2. De-stress.
The hormone Cortisol interferes with your metabolism and causes you
to store more fat – notably belly fat. Participating in yoga and tai chi are
5. Eat more fiber.
Featured Recipe
Eating fiber helps stabilize your blood sugar levels and keep
your metabolism up to speed. The antioxidants in fruit and
vegetables can also benefit your body. Ideally, you’ll have 25
to 30 grams of fiber each day. The best foods include: walnuts,
pecans, sunflower seeds, dark chocolate, blackberries,
cranberries, artichokes, dried apricots, kale and red cabbage.
Marinated Grilled Shrimp
Ingredients
3 cloves garlic, minced
1/3 cup olive oil
1/4 cup tomato sauce
2 tablespoons red wine
vinegar
2 tablespoons chopped
fresh basil
1/2 teaspoon salt
1/4 teaspoon cayenne
pepper
2 pounds fresh shrimp,
peeled and deveined
Skewers
Nutrition Motivation
“Nutrition makes me puke.“
Directions
1. In a large bowl, stir together the garlic, olive oil, tomato sauce, and
red wine vinegar. Season with basil, salt, and cayenne pepper. Add
shrimp to the bowl, and stir until evenly coated. Cover, and
refrigerate for 30 minutes to 1 hour, stirring once or twice.
2. Preheat grill for medium heat. Thread shrimp onto skewers,
piercing once near the tail and once near the head. Discard
marinade.
3. Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3
minutes per side, or until opaque.
201 N. Prospect, Bloomington, IL 61704
Contact- (309) 661- 8600
--Jimmy Piersall
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