Burn 300 Calories in 30 Minutes

If you're trying to burn calories and lose weight using cardio machines, I have a challenge for you: Put down the magazine, turn off the television, take the towel off your display and stop looking at your watch. Okay, you can keep the iPod or MP3 player, but everything else has to go. Why the drastic 

measures? If you aren't paying attention, you may not be working as hard as you think.

Cardio Workouts to Burn More Calories

There's nothing wrong with zoning out from time to time when you workout, but if you do that all the time, it's easy to slack off on your intensity.

The following workouts will help you pay attention to what you're doing, change the settings on your machine and burn more calories. Modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.

For each workout, warm up with 5-10 minutes of light cardio and keep track of your Perceived Exertion or monitor your heart rate. Use this calorie calculator to determine how many calories you're burning. End with a cool down and stretch.

Treadmill

• Start with incline at zero and speed at a pace just out of your comfort zone (walking or jogging). Perceived Exertion (PE)=Level 5.
• 1 Minute: Raise incline two percent every 15 seconds. PE=5-6
• 1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7
• 3 Minutes: Walk or jog at a steady pace. PE=5
• Repeat entire cycle for 30 or more minutes
• Approximate calories burned: 320 (based on 140-lb person)

Elliptical Trainer

• Using the manual program, enter workout time as 30 minutes and choose a level of resistance that takes you just out of your comfort zone (PE=5)
• 6 Minutes: Increase ramps/resistance so that you're working harder. PE=6
• 2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=7-8
  • If you don't have ramps, set your resistance at the highest level you can manage for 30 seconds
• 2 Minutes: Lower ramps and resistance to comfortable level. PE=5
  • If you don't have ramps, lower your resistance until you're at a comfortable level.
• 6 minutes: Set ramps/resistance to medium and go backwards. PE=5-6
• Repeat entire cycle for remaining time to complete 30 minutes
• Calories Burned: 250-300 (based on 140-lb person)

Bike

• Using the manual program, enter your workout time as 30 minutes and choose a resistance that's just out of your comfort zone
• 5 Minutes: Cycle at a moderate pace. PE=5.
• 2 Minutes: Raise your resistance 2-3 increments every 30 seconds. PE=6-8
• 2 Minutes: Lower your resistance 2-3 increments every 30 seconds. PE=6-8.
• 1 Minute: Set resistance at a high level and cycle as fast as you can. PE=8-9
• Repeat the entire cycle for 30 or more minutes
• Calories Burned: 245 (based on 140 lb person)

http://exercise.about.com/cs/cardioworkouts/a/burn300calories.htm

What is Metafit?

Many people have asked this question so here’s a bit about the science behind Metafit.

Metafit uses the principles of Tabata training or High Intensity Interval Training (HIIT) as it’s more popularly known as. Tabata comes from a study carried out in 1996 by Japanese scientist Izumi Tabata and his colleagues to compare moderate intensity training with high intensity training. They took 2 groups, one group working at 70% intensity (the fat-burning zone) for 1 hour, 5 days a week for 6 weeks...

The other group worked at a much higher intensity (170%) for 4 days a week for 6 weeks. They’re workouts lasted just 4 minutes and involved drills of working for 20 seconds with 10 second recoveries.

The results of the study were incredible. The group performing the moderate intensity workouts made improvements to their cardiovascular fitness but little or no difference to their muscles. The group performing the high intensity workouts made slightly better improvements to their cardio fitness than the other group and also enjoyed a 28% increase on their anaerobic capacity (muscles).

What this means is that while long distance running, cycling etc will improve your fitness and body composition (fat loss) but it will take a long time for it to happen. It will take around 15-20mins at least to get your heart rate up high enough and you need to maintain that for at least an hour to make any significant difference. HIIT will get you better results in a much shorter space of time....

Not only that, but this style of training will raise your metabolism meaning that you will continue to burn calories long after the workout has finished. Raising your metabolism will improve your ability to burn fat.

Metafit classes last 30 minutes and uses body weight exercises which target the largest muscle groups in the body for greater effect. There is no need to use any equipment. This is not an endurance class so there’s no need for you to pace yourself to avoid looking like the least fit person in the room. Everyone should be putting in their maximum effort.

http://www.stevenbonthrone.com/what-is-metafit/ 

How To Lose Weight Fast

How To Lose Weight Fast

Avoid Tempting Grocery Aisles...

Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods, so that you are less likely to purchase unhealthy options. If you can’t see them, you can’t be tempted by them.
Select Smart Substitutes For Your Favourite High Calorie Foods...

Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster.

• Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
• Eat delicious fruit for dessert rather than a processed cookie or cake.
• Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
• Try substituting vinegar and lemon juice for your ranch or blue cheese dressing.
• Cook with a tablespoon of olive oil instead of butter.

Stop Drinking Sugar Laden Liquids...


Sip on water, tea, black coffee or seltzer instead of soft drinks, juice energy drinks, flavoured coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week.

• Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer.
If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.

http://www.wikihow.com/Lose-Weight-Fast

How to Lose Weight Fast

Identify Your Food Triggers and Plan Accordingly....

Food triggers are the activities we do that make us want to snack. For some people, its sitting down to watch a movie at night; for others, its studying late at night. If you know your food triggers, you can plan for them--fill your house with healthy snacks or have them on hand.

• If you don’t purchase the unhealthy foods that you love to snack on, you will be less likely to sabotage your diet.

Watch your portion sizes. Incorporate appropriate portion sizes into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing pre-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.

• Make a list of what you'll need for these meals, and don't stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce.

Don’t skip meals. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a small snack or meal every two to four hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.


http://www.wikihow.com/Lose-Weight-Fast