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Pick any aerobic exercise that you enjoy doing a make sure that you do it for at least 21 minutes each day. After doing your aerobic exercise switch over to a higher level of fat burning for another 20 minutes.
An aerobic exercise improves the oxygen consumption of your body and your body uses oxygen for metabolism. You should always warm up before doing aerobics, and then follow your aerobics with 20 minutes of moderate to intense exercises that involve your large muscle groups. Lastly follow up the moderate to intense exercise with a cooling down period.
Aerobics can be anything from running at a moderate pace to playing singles tennis, fartlek training or aerobic dancing, and also jumping rope. When participating in aerobics classes you will likely be doing some form of rapid stepping patterns, performed to music. Celebrities, Jane Fonda and Richard Simmons made this type of aerobics popular in the 70s. Judi Sheppard Missett made Jazzercise a popular aerobics program in the 70s.
When you sleep your metabolic rate is always at its lowest.
When you exercise first thing in the morning for at least 30 minutes to an hour, studies show that you can Burn up to three times more fat as opposed to working out at any other time in the day. The reason you burn more fat if you exercise first thing in the morning is because during the night as you sleep your body uses any carbohydrates that you have eaten as energy to run normal bodily functions during the time that you are sleeping.
When you first wake up and before you have eaten you do not have any more carbohydrates to burn for energy so when you exercise and your body needs energy it turns to the fat you have stored on your body for that energy. Make sure that you do NOT eat breakfast before exercising or you will just give your body carbohydrates to burn instead of fat.
Your metabolism will get revved up after your morning exercise. When you exercise first thing in the morning you keep your metabolism elevated throughout the day. An elevated metabolism means that you will burn more calories and thus lose more weight.
Spur on your metabolism after your morning exercise by doing another exercise four to six hours after your morning one. Fat calories are burned during cardio exercising so do this first thing in the morning.
When you do weight training you build muscle and lean muscle mass is what helps speed up your metabolism.
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