WEIGHT TRAINING
1. Bigger muscles = faster metabolism. If you want lasting results, you have to build some muscles.
WALKING
2. You can use wrist and/or ankle weights to increase difficulty.
FAST WALKING
3. While doing fast walking training, dynamically raise your arms and legs on opposite sides and slightly turn your torso.
STAIR WALKING
4. Run up every stairway you come across.
RUNNING
5. Bear in mind that if you are seriously overweight, running will put a drastic load on your muscles and joints. Be patient and start with walking and stair walking.
6. Don’t run on concrete and asphalt surfaces. Find a grassy area, a dirt road or a synthetic running track.
7. While running, listen to some fast, dynamic sounding music.
8. When listening to music don’t max out the volume. You need to hear background noises especially in busy places.
9. Choose a scenic route for your running training but it shouldn’t be hours of travel away. Don’t make it complicated, it is best to start running upon leaving your place and keep running until you’re back home again. Otherwise you may lose interest if you have to travel too far or if it’s too complicated to arrange.
CYCLING
10. Cycling does not damage your joints, ligaments and the lower spine so I recommend this sport even for bigger folks with some really heavy ’extra baggage’.
SWIMMING
11. It is important that you do swimming correctly, don’t do any granny-style head up breaststrokes, they are bad for your spine.
12. Swimming is monotonous, but this why we like it: you can actually do relaxation while swimming.
ROLLER SKATING
13. Beginners moves are clumsy and wasteful at best, which doesn’t make for an efficient fat-burning activity. Spend time learning the basics first: acceleration, movement and braking. Only when you master these, can you use skating as a tool for fat burning. And always wear protective gear.
ROPE SKIPPING
14. Skipping should be a complement to your training regimen. You can use it to spice up your walking, cycling or running sessions.
15. Learn the basic moves and combine them rhythmically.
16. Wrap the rope around your waist, this way you can take it with you wherever you go.
HIKING
17. Ascend uphill with speed, then descend jogging.
18. You can combine hiking with some warm-up exercises and gymnastics.
19. Don’t forget to take your camera with you, it makes hiking so much more fun.
20. You should spend at least 30 minutes in the open every day.
ROWING
21. Rowing works your upper body, so it’s one of the best fat burners. It’s important, however, to use and flex your muscles in a concentrated manner.
AEROBIC
22. If things speed up and you start losing your breath, do marching steps by moving the legs alternately without advancing. This way you can slow down to fat-burning pulse rate again.
STEP
23. Combine the step training with some time on the exercise bike or the treadmill.
24.Don’t lean on the machine too much and don’t raise your heels, try to make your thighs do the downward push.
DANCE AND MARTIAL ARTS TRAINING
25. Apart from being great exercise, these activities are excellent team builders, too. So enrol in a course, and find some true friends out there.