Tag Archives: fat loss

Spring Break Shape Up: 6 Tricks to Burn an Extra 200 Calories Per Day

6-tricks

Hey gang!  Spring is around the corner and I know that my inbox will be full of Spring time shape up requests.  To keep us ahead of the last minute slim down dash, here’s my 6 quick and easy tricks to burn excess calories.

First, remember that in order to truly lose 1 pound of body weight, we must burn 3,500 calories more than we consume.  Assuming your diet and activity remain consistent, adding these 6 tricks to your daily routine can  result in losing 1 additional pound every ~18 days.  Not bad huh?  Also be sure to note that these estimates are based on 150-160 pound person.  A lighter person will burn fewer calories and a heavier person will burn more.

Brit’s 6 Tricks

  1. Stand up at your desk instead of sitting.  Standing burns about 50 percent more calories than sitting.  Standing at your desk for 30 minutes will burn about 72 calories (2X the amount burned while sitting).  Standing instead of sitting for 30 minutes = 36 calories
  2. Learn to Laugh.  15 minutes of laughter = 20 calories
  3. Take the stairs instead of the elevator.  Climbing two flights of stairs, three times per day = 30 calories
  4. Dance in the mirror.  Dancing is a fun, self-confidence boosting calorie blaster.  So twerk a little something while getting dressed for work in the morning 🙂  Dancing for 10 minutes = 58 calories
  5. Stretch in front of the TV.  Doesn’t matter if you’re enjoying Scandal or the Bachelor, be sure to stretch instead of sit on the couch.  8-10 minutes of stretching = 31 calories
  6. Choose the parking spot farthest from your building entrance.  Walking for an extra 5 minutes = 25 calories

 Total = 200 additional calories burned! 

burn more calories

 

Les Mills Body Pump Review: Pump ON = Fat OFF

  • Workout: Body Pump, Les Mills
  • Duration: 1 hour
  • Calories Burned: 350-550
  • Focus: Total body muscle strengthening and toning
  • What is Body Pump?: A total body weight lifting class using a bar with weighted plates on each side.  There are about 8-10 music tracks and each one has a choreographed weight lifting routine to work a specific muscle group (i.e. legs, chest, back, biceps, triceps, etc.).  You can also buy the DVDs and equipment to do the class at home.

Brit gettin’ her “PUMP” on April 9, 2012

Commentary:  I try to go to Body Pump at least once a week and when I do, I always feel tight and toned.  The music is okay, def not amazing, but the workout is sick –  it’ll get you right.  I like this class because it’s an efficient TOTAL body strength workout. I appreciate that I don’t have go searching for a weight lifting routine for each body part, I can get it all at once – 1 hour and done.  Also, you do a ton of reps for each muscle group so bulking up is not an issue.  Instead, your muscles gain endurance and you even get a good sweat!

The Facts: Building lean muscle mass is not only great for your overall health and  fitness, it’s also a great way to speed up your metabolism aka BURN FAT!  Your Resting Metabolic Rate (RMR) is the rate that your body burns calories while at rest.  RMR is directly related to your ratio of lean body mass.  This means, the more lean body mass you build, the more calories and fat you burn while at rest.  So get your PUMP ON and get the FAT OFF 🙂

Resistance training has been perhaps the most under emphasized component of the comprehensive weight loss program.  – Paula Besson MEd