How to achieve it?
If what we want is to increase calorie expenditure, we must have a daily exercise routine. This will help us burn a significant amount of daily calories. But to boost results and achieve the goal, we need to increase the intensity of the exercise and, if possible, the time. For example: if we walk 30 minutes every day, we can use the same time but by running.
Through our daily activities, we can exercise and burn more energy without having to spend a long time doing a specific activity. For example: instead of using the elevator, try going up and down the stairs every day. We can also take advantage of the time while brushing our teeth to do squats. Another way is to work out while watching a TV show.
In addition to doing aerobic exercises, we can start including weight training in our routine. These types of efforts are much more demanding. Including these exercises will help us tone our body. At the same time, we’ll be burning more calories and gaining endurance.
Finally, exercises are the best way to burn 600 or more calories a day. There is no need to go to the gym to achieve the goal. With simple home exercises, we can burn that number of calories. In just a few weeks, we will notice the difference in our weight.
Effective exercises:
- Jogging on a treadmill for one hour will burn up to 675.
- Running on a treadmill for one hour will burn up to 986.
- Jumping rope for one hour will burn up to 730.
- Doing 20 minutes of squats will burn up to 200.
- Walking for one hour can burn up to 200.
- Doing 30 minutes of cycling daily will help burn over 200.
How to strengthen muscles:
Make changes to your routine!
If you are in physical condition to work out at a medium-high intensity level, we suggest incorporating compound exercises to work 2 or more muscles at once. Their effectiveness lies in applying more intensity in less time. Remember to follow your trainer’s instructions to ensure correct posture. Examples of compound exercises:
- Pull-ups
- Bench press
- Plank for abs and back
- Squats with bicep curls
Replace certain foods with fiber
Toning means eliminating fat, which is why we suggest replacing foods rich in fat, sugars, alcohol, and processed foods with a daily intake of fiber-rich products, accompanied by plenty of water. Examples of fiber-rich foods:
Eating small portions every certain amount of time will help the body digest and process food better without indigestion. It will also prevent cravings for high-fat junk food.
Avoid cravings
Cravings are usually desires more from the mind than the body itself; they are not to fulfill the basic need for food but the palate's urge to try certain foods. Sometimes sweets, fats, and flours are the most common cravings.
In these cases, we suggest replacing certain cravings with these options:
- Large glass of water or herbal teas.
- Fruits such as banana, grapes, apples, pears, peach, pineapple.
- Prepare chamomile or valerian tea, they help calm anxiety.
If in the end you still have the craving, choose the least harmful option in smaller portions.
Don't forget breakfast
Not eating is not an option, and skipping breakfast isn’t either. Since it is one of the most important meals of the day, we invite you to make the morning an ideal meal to give energy to the body and not to store more fat.
Breakfast options:
- Toasts
- Warm water with lemon
- Non-citrus fruits
- Sugar-free oatmeal
- Boiled eggs
- Hot tea
Give your body the necessary time to recover from exercise and the general tiredness of the day. Avoid afternoon naps and save those hours for the night; this will help you develop a healthy habit. The amount of time depends on you, although experts usually recommend that a young adult should get 7 to 9 hours of sleep.
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