To help you lose fat successfully, WF gets you some freshest fitness tips to change your life for good. Check out for yourself. 


1. STRESS KILLS THE DESIRE TO EXERCISE

Even mental stress can leave you feeling physically drained. To get into movement mode, consult a doctor to see if you are deficient in B vitamins and magnesium. Both help the body deal with stress overload and alleviate lethargy. 

2. GO 'SPINNING' INSTEAD OF CYCLING

Getting real popular in the west, this is a sort of "interval training" routine and is done on a specialized stationary bike but you can do it too, by using your normal exercycle but alternating the speeds; twice your normal speed for five minutes followed by slow pedaling. Repeat. Changing the speed makes the body react sharply and work harder to keep up, thus burning more calories.

3. DON'T EAT CORBOS IMMEDIATELY AFTER EXERCISE. WHY? 

As this is the after-burn period. Your workout has revved up your body engine and it's looking for calories to gobble up. Don't offer it carbos at this stage, let it dip into your hard-to-get-rid-of fat reverses instead
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4. KEEP FOOD DAIRY 

Diet researchers found, much to their own surprise, that when they researched a large group of dieters, the most successful were the ones who had kept a food dairy. Even better is to carry it along in your handbag. A dairy isn't just a record of food eaten. It is also a powerful symbol. You notice it every time you open your bag and it says: "Don't eat it. I'm watching you."

5. MAKE A WORKOUT APPOINTMENT

Just as you would a business appointment. Put it down in writing: Monday, 7 P.M., gym. Don't just wait for the mood to strike you. Ray Kybartis, Madonna's personal trainer says; "If you regard it as important as a meeting, you'll make time for it."

6. YOU DON'T HAVE TO DO HEAVY DUTY AEROBICS. 

In fact, a high-impact gym workout three times a week will give you almost the same calorie-burning results as a brisk walk for half an hour five times a week after dinner. Except, of course, that you may not develop quite as much muscle with the letter.

7. KEEP YOUR BODY GUESSING HOW YOU'RE GOING TO EXERCISE IT

A perfect fitness program like one offered by WF, has three components: flexibility (stretching or yoga), cardio-moves (walking, running, aerobics) and muscle-toning (strength exercises with weights) Resist the temptation to go only for the fast fat-burning moves because your body will soon get used to that and hit a plateau. Instead keep it guessing about what's going to happen next. Take it by surprise.

8. DON'T WATCH TV WHILE WORKING OUT

Watching too much television while exercising can slow you down or make you "forget" your moves each time something interesting happens on the screen. Listen to music instead, which keeps you moving much more effectively and with a lot more enthusiasm.

9. CLIMB STAIRS, CLIMB STARS, CLIMB STAIRS


Stair climbing is one of the easiest of calorie-burners and among the hugest too. If you walk up two flights a day, instead of taking a lift, you could lose up to 10 pounds a year.

10. QUALITY COUNTS MORE THAN QUANTITY

Concentrate on technique. 100 crunches won't ever give you a flat board stomach if your posture isn't correct. Example: If legs aren't bent while doing crunches, you're using hip and thigh muscles, not your stomach muscles. If you do it right, you'll need less exercise. That's right, less, not more.

11. HIT THE GYM AT LUNCH TIME

It won't cut into your play-after-work hours, you'll avoid killer lunchtime temptation and it will boost your metabolism when you do finally bite into a sandwich, after your workout. Bonus: You will also resist doing mindless shopping during lunch hour.

12. THE BEST TIME TO EXERCISE IS IN THE EVENING.

According to a study at the Sports Sciences Center at England's John Moore's University, mornings are best for mentally demanding tasks, while the afternoon is best for physically demanding ones. The worst time to exercise is between 6 A.M. to 8 A.M. Though your metabolism is waking up, your muscles are stiff from sleep. The best time is between 5 p.m. and 7 p.m. because the adrenaline is gushing in your system, stamina and coordination are high and muscles are flexible after a full day of movement. Eat a light snack after work, like a small banana with a few almonds (for energy-inducing carbos), wait for about 30 minutes and hit the gym.

13. CROSS-TRAIN

Do calisthenics one day, go for a walkathon the next a swim on the third. This keeps boredom away and also works different muscle groups. Plus you lose weight much faster.

14, DON'T PLAN A CRUCIAL EVENT BEFORE OR AFTER YOUR WORKOUT

Chances are you'll be so tired after making a presentation that you'll skip gym. And if the presentation is later, your mind won't be on your workout. A relaxing activity, or even plain deskwork, on the other hand, is just fine.

15. PLAN YOUR MEAL BEFORE YOU EXERCISE 

Lay the table; keep the food ready in the fridge. Most exercisers feel a rush to go for high-calorie food as soon as they exercise. If you've got a meal planned and ready, you'll prevent a binge-out.

Repeat this Mantra " Only diets with physical exercise works to take off the weight forever "

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