Tips for Increasing Energy Expenditure

If your goal is to lose weight, just spending an hour at the gym every day of the week is NOT going to be enough. It’s going to take a lot more activity throughout the day/week to burn serious calories. Thankfully, there are a lot of ways you can be more active and lose weight¬†and fat outside the gym. Check out these tips for increasing energy expenditure no matter where you are:

At Work

  • Park at the far end of the parking lot, then walk to your office. If you’re really serious about burning more calories, park a few blocks away!
  • Take the stairs instead of the elevator or escalator. If you work on a VERY high floor, take the elevator MOST of the way, then walk 3-5 flights of steps to get to the office.
  • Get up and move around every hour. Do a few minutes of jumping jacks, push-ups, crunches, stretches, and anything that gets your blood flowing and your heart beating.
  • Walk for lunch. Instead of using the whole hour to sit and eat, spend the first 30 to 45 minutes of your lunch break walking–around the property, up and down the stairs, in a nearby park, etc. Your lunch will be your reward for getting active.
  • Walk and talk. Don’t shoot an email to your colleague or boss, but get out of your chair and walk the short distance to their office or cubicle to talk with them. It may take a few minutes more, but it will ensure you get up and move around.

At Home

  • Spend more time cleaning, organizing, and tidying up instead of sitting down.
  • Play with your kids or take your dogs for a walk every afternoon when you get home from work.
  • Include workouts in your TV or movie-watching. For example, every time the TV goes to commercial, do a few sets of exercises until your program comes back on.
  • Do spring cleaning more often. Deep cleaning is excellent exercise, and will help to keep your house in excellent shape.
  • Do more active chores. Sweep and mop the floors, rake the yard, pull weeds, etc.
  • Cook your own meals. Cut all the fruits, veggies, and meat by hand, and bake your own bread. You’ll enjoy your meals more if you had to work to prepare them.

At the Gym

  • Push yourself. Don’t cool off too much between sets, but keep yourself on a schedule and push your body to its limits.
  • Get in, work out, and get out. No hanging around, chatting, or wasting time as you work out. You can do that AFTER you’ve finished.
  • Get your heart rate up. Keep your heart rate above 125 BPM, and you’ll burn around 1000 calories per hour of resistance training.
  • Kick the intensity up a notch. Instead of jogging, try sprint training or HIIT cardio. The faster you move, the more calories you burn. Plus, the calorie-burning will continue for hours after you finish your HIIT workout, but only for minutes after you finish jogging.

On the Weekend

  • Get out of the house more. Instead of looking for more ways to relax and kick back, find activities that get you out of the house.
  • Take a hike, go for a walk, or ride a bike. Heck, even go for a run on the beach!
  • Walk or cycle everywhere. Instead of driving to your destination, make it a point to cycle to wherever you want to go.
  • Engage in sports. Play basketball or football with friends, or sign up for weekend Yoga or Pilates classes.
  • Hit the clubs, Dancing can be a great way to burn calories–and it’s a whole lot of fun!
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