Tag Archives: body weight

6 Ways to Burn 1 Extra Pound Per Week

Need to burn a little extra belly fat? Here are 10 easy ways to start.

Burning 1 lb. per week essentially boils down to burning an extra 500 calories per day. Whether that means eating 500 fewer calories or stepping up your exercise routine, it’s a lot easier than you think. Try any of these tips to burn 1 extra pound per week:

1. Substitute foods

One of the easiest ways to cut calories is to substitute some of your foods, not cut them out entirely. Swap sour cream with Greek yogurt, mayonnaise with avocados, eggs with egg whites. Of course the portions matter but these healthy alternatives are higher in protein and unsaturated fats, and are lower calorie options.

2. Add a few more minutes of cardio to your plan

Adding a little bit of more cardio to your workout routine every day can help you burn more calories each day, making it easier to hit that 500 calorie deficit.

3. “There is no such thing as snacking”

Try your best to eat in the form of meals. If you prefer to snack throughout the day, turn your plan into 6-7 small meals that you can eat every 2 hours instead of grazing throughout the day.

4. Mind your coffee

Do you always use cream, milk, and/or sugar? Try cutting your sugar and milk portions in half, or drink your coffee black (you get used to it). I’ve seen people put 3-4 packets of sugar in their coffee every day. It’s not an outlandish amount of sugar but that extra 50-60 calories per cup (before milk) can add up, especially if you’re drinking a few cups a day.

5. Watch your high-calorie food

That means anything with a lot of oil, or cooked in oil. Just because something is baked doesn’t mean that the oil all over it doesn’t count. Use olive oil or coconut cooking sprays for extra flavor with less than 1 calorie per 1/4 second spray. Then, use a tsp. of oil or butter if you absolutely need to.

How to Keep Yourself from Binge Eating

6. You booze, you lose

When Mr. OnlyEatsProtein&SaladAllDay or Mrs. Haven’tHadCarbsSince2003 tell me that they can’t lose weight no matter what they do, they usually fail to mention the bottle of wine/day they’re drinking. 1 drink = 100 calories or more. So, if you have several drinks per day and you cut out 3, you’re already down 300 calories per day. Only 200 to go and you didn’t have to do a thing.

Will Drinking Alcohol Make You Fat?

Top 10 Healthiest Beers

 

8 Things You Need To Build A Home Gym Under $100

No time to use your $30+/month gym membership? Try a home gym instead!

No excuses, just plan and execute. Body weight training is a phenomenal, cost-free way to get in shape but it will only get you so far. You’ll want a few pieces of equipment to amp up your progress. Would it be helpful to have a bench press, squat rack, barbells, treadmill, etc.? You bet. But, if you don’t have the money to invest or the square footage necessary than I’ll show you how you can spend under $100 on a home gym.

20 Minute Full Body Home Workout

1. Body Weight Exercise List

Make a list of your favorite body weight exercises. Sprinkle in a few that you also hate, like burpees, jump squats, and mountain climbers (based on the reaction I get when I do group exercise classes and I tell people to do these exercises). Incorporate 4-5 body weight exercises in your routine for 3-4 sets each.

20 Minute Living Room Workout

2. Jump Rope

I like the jump rope because it takes up very little space, it’s a great exercise to do in high intensity spurts of 30-60 seconds, and it can pretty much be done anywhere. Invest the $10 (if that) in a jump rope for your home gym.

3. Doorway Pull-Up Bar

I just bought one of these but my roommates always had them and I used them constantly. Invest another $10-20 in a doorway pull-up bar so you can do a variety of different pull-ups, leg raises, dips, and push-ups (most are designed for multi-purpose use).

4. Ab Roller

Not only is the ab roller a tough exercise, but it can fit in a small box and costs $20 or less unless you get something fancy. An ab roller is a good way to escape planks, sit ups, leg raises, and crunches.

5. Resistance Bands

For $15 or less you can get a variety of different intensity resistance bands for your home gym. I like resistance bands because you can change the resistance based on where you step on the band so 1-2 resistance bands can actually go a long way.

6. A sturdy chair or raised surface

This won’t cost you anything unless you literally don’t own a chair in your home. Use a chair or the edge of your bed frame for exercises like dips, reverse crunches, step-ups, or other core exercises.

7. Trigger Point Rollers

Whether you use a foam roller, tennis ball, lacrosse ball, trigger point roller, tiger tail, or some other make-shift myofascial release tool, recovery is necessary and it deserves a place in your home gym. You can even spend 5-10 minutes before bed rolling out sore muscles if you don’t want to take away from your workout time because you’re under hard time restraints. These can cost you anywhere from under $1 to over $40. Budget however it makes sense to you but definitely consider adding some recovery tools to your arsenal.

4 Keys to Faster Recovery

8. Bodyweight

Because bodyweight exercises make up about 60% of my home workouts, I had to include them on the list. Learn as many bodyweight exercises as possible so you can change up your workouts every few days and hit as many muscles as possible.

Also Worth Looking Into

Kettlebells
A dumbbell set ranging between 10-25+ lbs (none of that 5 and below nonsense).
Battling Ropes (if you have the space for them)
Stability Balls
Bosu Balls
Core Balls