6 Ways to Burn Fat Faster (No Running Needed!)

  Take your walk to new calorie-burning    heights with these little tweaks

1. Go up (and down).
Do 15 minutes of a 35-minute walk on hills, not flat ground, and you'll burn close to 100 extra calories, according to walking guru Mark Fenton, author of The Complete Guide to Walking: For Health, Weight Loss, and Fitness. Not only will walking up and down hills burn more calories, but it can also help sculpt your butt. If you're on a treadmill, hike your incline 15% for 15 minutes of your walk (break it up by raising the incline for a few minutes, then lowering it, then putting it back up again).
2. Make it a game.
Really pick up the pace for 30 seconds every time you see a dog, a mailbox, a red car, or someone sipping coffee. Making a game of it can keep your walks more interesting and make you faster over time. Every time you speed up, you'll burn more calories. Then, let your pace go back to normal (but no slower than that) while you catch your breath. Tip: When you put on your short bursts of speed, make sure that your steps are faster, but not smaller. Next week, try making the faster parts 5 seconds longer. Keep at it.
3. Get (a little) speedy.
If you're walking 20-minute miles, make it your goal this week to do one 19-minute mile each time you walk. Even if you go faster for just 1 mile of your 3-mile circuit, you're making progress. Work up to 19 minutes for each mile of your workout. Once you can do that, try doing 1 mile at 18 minutes.
4. Do 5 minutes more, here and there.
This week, either add 5 minutes to three walks, or add a 15-minute mile to one walk. Your choice. If you weigh 150 pounds, that small investment of time can nix almost 90 additional calories (those are the chocolate kisses you ate last night). Take a longer loop back home, or reset your treadmill timer. Just keep up the pace; if you walk slower when you walk longer, your additional calorie burn won't add up to much -- if it moves the needle at all.
5. Add music.
In one study, people who worked out to up-tempo tunes covered 11% more ground -- without even feeling like they did anything extra. So try walking to music with a makes-you-want-to-move beat -- it can give you that lift you need to walk a little faster. Anyone ready for "Rock That Body" by the Black Eyed Peas?
6. Go Nordic.
You can burn 20% more calories just by adding springy fitness poles to your walks -- you know, those long poles you see some walkers using that look like they were borrowed from Nordic skiers. Even though you're doing more when you use poles (working your arms, walking taller), your workout might actually feel easier, as the poles help propel you forward.

50 Weight Loss Tips

 

1.    Train using the most “bang for your buck,” multi-joint lifts like squats, deadlifts, bench press, chin-ups, and Olympic lifts.

2.    Avoid isolation, single-joint lifts such as bicep or leg curls unless you have unlimited training time.

3.    Use very short rest periods (10 to 60 seconds) to trigger the greatest growth hormone response.

4.     Vary the tempo of lifting phases and rest periods to provide new stimulus for the body to adapt.

5.    To get lean fast, use a hypertrophy-type protocol (8 to 12 reps, more than 3 sets, 70 to 85 percent 1RM load).

6.    Use a longer time under tension to burn more energy and increase postexercise oxygen consumption—try a 4-second eccentric and 1-second concentric phase.

7.    Train to create an anabolic response. Increasing growth hormone is the priority because of its significant lipolytic (fat burning) effects.

8.    Perform circuit training with little rest between sets for maximal growth hormone response.

9.    For gradual fat loss over a longer period, include strength cycles that favor testosterone release with heavier loads (up to 95 percent 1RM), slightly longer rest (2 to 3 minutes), and lots of sets.

10.    Work harder. If you’re not getting results, you’re not working hard enough.

11.    Give priority to training the anaerobic energy system over the aerobic system when strength training and conditioning.

12.    Do high-intensity sprint intervals for conditioning. Two examples are 60 cycle sprints of 8 seconds each, 12 seconds rest; or 6 all-out 30-second running sprints on a track, 4 minutes rest.

13.    Be as active as possible in daily life. Move more: Take regular brisk walks during the day, always take the stairs, park far away in any parking lot, or do your own yard work.

14.    Do relaxing physical activity instead of sitting in front of a screen: yoga, stretching, foam rolling, martial arts, or walking mediation.

15.    Eliminate all processed foods from your diet—don’t eat them ever.

16.    Eliminate all trans-fats from your diet such as margarine and shortening—they MUST be removed from the diet.

17.    Don’t avoid fat. Research shows that people with diets with 30 to 50 percent coming from smart fats have higher androgens and lower body fat.

18.     Eat smart fat, favoring the omega-3 fats that come from fish and wild meats.

19.    Take fish oil to boost omega-3 fat intake and ensure your omega-3 to omega-6 fat intake is balanced.

20.    Eat a diet with high-quality protein—organic meats will provide the largest “bang for your buck” protein.

21.    Eliminate wheat and avoid grains in favor of vegetables.

22.    Raise resting metabolic rate (the amount of calories the body burns at rest) by eating a higher protein diet with 15 to 25 percent of the diet coming from high-quality protein.

23.    Eliminate all high-glycemic carbs and eat only low-glycemic vegetables and berries.

24.    Eat an antioxidant-rich diet to prevent inflammation, which leads to fat gain. Try kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries.

25.    Non-green veggies that help you lose fat are colored peppers, eggplant, garlic, onions, mushrooms, hearts of palm, spaghetti squash, and water chestnuts.

26.    Drink a lot of water (at LEAST 3 liters a day) to stay hydrated and help detox the body.

27.    Avoid alcohol, juice, soda, and sports drinks. Stick to water, tea, and coffee.

28.    For a radical approach, eliminate all alcohol. If alcohol can’t be eliminated, Sardinian and Spanish red wines are the best worst option.

29.    Try acupuncture—studies have shown it can aid in treating obesity.

30.    Make sure your vitamin D level is over 40 ng/ml. Take vitamin D if not.

31.    Take a probiotic to improve your gut health.

32.    Make sure your magnesium level is up to par. Scientists suggest 500 mg of magnesium a day.

33.    Take a liquid zinc test to see if you can taste zinc. If not, you are deficient and should take zinc to speed fat loss.

34.    Don’t buy cheap, poor quality supplements because they will do more harm than good if they are tainted with heavy metals or pollutants.

35.    Take B vitamins, especially if you eat a high-protein diet or take BCAAs because the extra amino acids take away from the pool of available B vitamins need for detox.

36.    Drink coffee or take caffeine before workouts to increase fat burning and work capacity—research shows we will self-select heavier loads if we take caffeine before training.

37.    Drink organic green tea to elevate fat burning and aid in detoxifying the body.

38.    Take carnitine to help the body use fat for fuel and increase time to exhaustion when training hard.

39.    Take the amino acid taurine because it lowers the stress hormone cortisol and helps the body digest fat.

40.    Take R-form alpha lipoic acid because it supports detox and recovery from training.

41.    Use the herb fenugreek with meals to improve insulin sensitivity and energy use.

42.    Remove body piercings to lose fat fast, especially belly piercings.

43.    Limit fructose in the diet because it gets in the way of losing belly fat.

44.    Never eat fructose before workouts because it blunts fat burning and lowers metabolic rate.

45.    Avoid milk before workouts because it is very “insulinotropic,” meaning it causes persistently high insulin levels that make you burn less energy.

46.    Don’t drink caffeine after workouts because it may raise cortisol at the point where you need to clear it for the best fat-burning and recovery effect.

47.    Eat high-quality protein for breakfast. Avoid cereal and all processed foods.

48.    Eliminate all sugar from your diet. It’s way more trouble than it’s worth if you want to lose fat.

49.    Make an effort to get enough sleep. An early-to-bed, early-to-rise sleep pattern has been shown to improve body composition.

50.    Know that you have complete control over what you put in your mouth. No one ever ate anything by accident.