Catch the running bug You'll continue to burn fat after your jog: People who run for at least four hours a week melt more calories than non-runners, even when they're not running, a Yale University School of Medicine study reports
Go Hard and Make It Quick Staying at 80 percent of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in “Obesity” notes. And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent, a Colorado State University reveals.
Lift Dumbbells… Slowly More muscle equals mega metabolism boost. Strength training can help you trim major fat, research reveals—and doing super-slow (versus normal speed) reps increases strength by 50 percent. Plus, using dumbbells activates more muscle fibers than using machines
Speed Up, Slow Down Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds. Put On Weight (Literally) Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 percent. Download Rihanna, Not Brahms Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.
Let Kettlebells Ring Not only does working out with kettlebells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time. Keep It Up As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.
Add Pounds Lift heavier weights for fewer reps to make your workout more intense—and burn more fat. Try Aromatherapy Exercisers who inhaled strawberry and buttered-popcorn scents torched more calories than those who sniffed neutral odors, according to research from the Smell and Taste Treatment and Research Foundation in Chicago
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