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A calorie is simply a unit of energy. Specifically, a calorie is the amount of energy required to raise the temperature of 1 gram of water by roughly 2 degrees Fahrenheit. So, in order to burn more calories you have to find ways to burn more energy throughout the day. Try taking the stairs instead of the elevator for example, or park further away from your workplace – requiring you to walk more. In addition to the little things such as those just mentioned, strength training is one of the most effective ways for you to burn more calories because it helps to maintain or even increase your muscle tissue. As you challenge your muscles through strength training, it requires energy (calories) for your body to repair and rebuild them, which ultimately makes them stronger and more toned. Try to perform strength training exercise 2-3 days a week using whole-body moves that challenge multiple muscles at the same time like the Squat, Curl, to Overhead Press with 2-Arms.
There are many things you can do to burn more calories. The easiest way to burn more calories is to become more active throughout your day. Move more and sit less. Head outside for a walk, stand up and pace while on the phone instead of sitting, play with your children, clean your house, do some gardening, walk to your co-workers office to pass on a message instead of calling them on the phone. All of these activities burn calories and the more of them you do throughout the day, the more calories you will burn.
Another way to burn more calories is to exercise. Spend 30-60 minutes each day doing some type of exercise. This could include playing a sport, doing some cardio, taking an exercise class, or lifting weights. To increase the amount of calories you burn while exercising, increase the intensity of your workouts. The higher the intensity, the more calories you will burn, and will continue to burn even after your workout session has ended.
The more you move, the more calories you will burn!
A recent study out of the Department of Kinesiology and Health Education, Southern Illinois University, Edwardsville, suggests that lifting weights three times a week, for just 15 minutes, can help you burn an extra 100 calories on the day of strength training and for the next few days. The study noted that increases in daily energy expenditure occurred on the day of exercise and persisted for two to three days after the effort.
So for people who still don’t include weight training in their weekly exercise routine, the message seems to be that you’re missing an excellent opportunity to boost calorie burn, and over time, weight loss. This study suggests that a mere 45 minutes a week, in three divided doses of 15 minutes each of weight training, can boost energy expenditure and help you to either maintain weight when you indulge a bit, or lose weight more effectively over time. So what are you waiting for? Pick up those free weights and get to work!!
This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.