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Six Ways to Burn More Calories in Daily Life






Here are 10 scientifically ways to burn more calories

First of all, you can burn 477 calories a day just by moving!

1.  For every 30 minutes of waking behavior, get your 3 minutes of movement.

2.  Walk briskly, regularly

3.  Try 30 s/60 s interval walking walking comfortable

4.  Move a little after you hydrate — every time you hydrate, move a little

5.  Count steps—it works!!! Aim for 10,000 a day

6.  Talk and walk (safely)  – talk on the phone, catch up

“We do not stop exercising because we grow old; we grow old when we stop exercising!

Don’t sit, get fit!

4 Ways to burn more calories with exercise

1.  Perform multi-mode exercise within a session or within a week

Ex – Monday – bike, Wednesday – stair master , Friday – treadmill  or

Bike – 10 mins/ stair master – 10 mins/ treadmill – 10 mins

2.  Exercise with a weighted vest on (10% of body weight) – walk or run

3.  Perform circuit training that improve VO2 max

The Program:

a.  20-30 minutes

b.  About 40% to 80% of one rep max

c.  6-12 exercises per sessions/ more multi-joint

d.  12-15 reps or 20-40 sec of work per station

e.  Very short rest between exercises

f.  Complete 2 circuits

4.  HIIT Programs

A special HIIT – High Intensity Interval Training for calorie burning and health

  • Start with a 5-10 minute warm up
  • Alternate 4 minutes bouts of high intensity (RPE 16-17 hard) with a 3 minute recovery (RPE 11-12 light)
  • 4 intervals; on any exercise mode; 3 times per week
  • Workout is 28 minutes (plus warm up and cool down)

For more information on how to burn more calories, contact Maurie Cofman, CMES, CES, TBMM-CES, Personal Trainer, Certified Medical Exercise Specialist, Health Coach and Corrective Exercise Specialist in the St. Louis, Brentwood, and Clayton, MO area.