The 39 Best Fitness Tips the World Has Ever Known

The 39 Best Fitness Tips

1. You burn the highest % of calories from fat while at rest. Forget the fat burning zone & instead focus on total calories burned. Read more about the fat-burning zone myth.
   
2. Use seasonings on your food instead of sauces. The calories you save can translate into fat loss.
3. Consistency is the key to success. A workout here or there is going to get you nowhere. Lay out a plan & execute it every single time.
4. Cook your meals in advance. It makes it easier to stick to your diet plan when you only have to reheat and eat.
5. Add lemon, lime, orange, or cucumber to your water. It adds flavor but keeps your drinks low calorie. Here are 8 healthy drinks besides water you can drink for added taste bud stimulation.
6. Learn to eat for fuel, not for pleasure. Food is meant to be nourishment for your body and mind. Find a more productive way to achieve gratification other than eating.
7. There are 1000 reasons why you can’t start a fitness program. Put the excuses away, drop the word can’t, and start focusing on reasons for why you should.
8. Don’t waste your calories on drinks. Drink water instead, and save your calories for nutrient dense foods. Here is a list of 100 nutrient dense and healthy foods to eat.
9. No time to work out? Set your alarm to wake you up 30 minutes earlier. Make exercise a priority and part of your everyday routine.
10. The best time to work out is at a time you will always do it. Whether it’s morning, afternoon or night, choose a time that will keep your workouts consistent.
11. When you start a fitness program, the people around you will either support you or tear you down. Ignore their negativity. Remember that your goal is to be healthy. If someone has a problem with that, then that’s their own problem. Read more about “why does my healthy lifestyle offend you”.
12. Don’t make excuses. Everyone, and I do mean everyone, can have the body they want – if they would just knock down the walls they’ve built around themselves.
13. Don’t be afraid to eat carbs. They (glucose) are the brain’s primary source of fuel, and your body’s energy source for high-intensity exercise. Focus on eating low-glycemic carbs for a slow and steady release of glucose. Learn more about the glycemic index and picking the right carb choices.
14. Set goals. Don’t just wing it. Decide on a realistic amount of weight to lose in a particular time (1-2 pounds per week, or better yet, .5-1% body fat per week). First, decide on a big goal (lose 25lbs in 4 months). Then, divide that up into several smaller goals (lose 8 pounds this month). Each time you reach your smaller goal, it gives you the motivation and confidence to continue on. Start small, and eventually the weight loss will add up. See why losing 2lbs per week isn’t realistic for everyone.
15. Your first meal after your workout is the most important. Make the most of it by giving your muscles all they need to rebuild bigger and stronger. For this meal, take advantage of your improved insulin sensitivity, and eat the majority of the day’s allotment of carbohydrates in order to replenish muscle glycogen stores. Also, try to get 1/4th of your lean body weight in protein grams. Read more about what you should eat after a workout.
16. For your workouts, start with your most difficult compound exercise first. A compound exercise recruits a high number of muscle fibers at one time, and should be a priority in every workout. Make sure you are doing at least one of them in every workout. Examples include – bench press, squats, deadlifts, rows, pull-ups, pushups, and variations thereof.Read more about how compound exercises are the key to building muscle.
17. On food labels, look beyond the total calories, fat, carbohydrates, and protein of the food product. Start focusing a little further down on the area titled “ingredients”. If you start reading the ingredients and there’s a word in there you don’t know, don’t buy the product. Odds are, it’s a processed food. Make sure you know what you’re putting into your mouth.Click here to learn how to read a food label the right way.
18. It doesn’t matter who’s faster or stronger than you are. This isn’t a competition. All that matters is that YOU are faster and stronger than the previous you. Don’t worry about other people.  Focus on setting and breaking your own records.
19. Need a healthy snack idea? Try some protein balls. Ingredients: 2 tbsp natural crunchy peanut butter, 2 tbsp raw agave nectar, 1-2 tbsp cocoa powder, 1 scoop whey protein powder. Mix all ingredients together and form into 3 balls. They aren’t a replacement for a meal though, but they can be a great alternative for a snack when you go to see a move or go to a party.
20. Avoid artificial sweeteners. Anything other than water that has 0 calories shouldn’t be put into your mouth. Find out if artificial sweeteners cause weight gain.
21. Losing weight is just as much of (if not more of) a mental challenge than a physical one. If you can take control of your mind and body, the weight loss will follow.
22. Diet, exercise, and recovery are the 3 cornerstones to a well thought out fitness program. An equal importance should be placed on all 3 of them. Here are 10 muscle-recovery tips for improved performance.
23. Eat as many meals as you can at home. Self preparation gives you complete control of everything that goes into your mouth.
24. Start your diet today – not tomorrow, not Monday. Don’t rationalize your bad eating habits. Today is going to be a great day. Say goodbye to unhealthy food and start right now.
25. Your workouts should take no more than 45 minutes to complete. The longer your workout goes, the greater the increase in negative side effects (injuries, hormones, etc). Use an interval timer to keep your rest time in check. Read more about why your workout times should be kept short.
26. The majority of diets fail in the first 48 hours. If you can stick it out through the first couple of days, your success rate increases several fold. Read more about how to overcome your food addiction.
27. Put a handful of spinach in your protein shake. You can’t taste it, it’s packed with nutrients, and it gives you added fiber. Also, shred some up and put it in your omelet. It’ll have a similar consistency as cheese.
28. The less experienced you are as a weight lifter, the fewer exercises you should be using. Isolation exercises should be kept to a minimum until you’ve built a solid muscular foundation.
29. Choose fitness activities that you enjoy. Your heart knows no difference between basketball or running. It only knows perceived stress. Get your heart rate up any way you can. Read more about what to do if you hate exercising.
30. Your lifestyle is highly influenced by the people close to you. To be fit, surround yourself with fit people.
31. Track your body fat percentage instead of your weight. Weight can fluctuate wildly and discourage you. Body fat percentages are much more consistent and accurate. I recommend this cheap body fat caliper/tape measure combo to accurately measure you fat loss progress.
32. Change your workout routine every few months. Your nervous system adapts quickly to different stimuli. Always keep things new to continue progressing.
33. You can either: (A) Binge eat – be happy now that you’re eating delicious food, but feel bad later after the guilt sets in. (B) Eat a healthy snack instead – be sad now (maybe) because you feel deprived, but feel happy about your good decision later. Either way, you are going to be both happy and sad about your decision. But if you choose option (B), you’re going to look better and be healthier tomorrow. Choose wisely.
34. Buy a heart rate monitor. Use it when you work out. When you finish a set of an exercise, watch your heart rate. As it starts to come down, begin your next set at a predetermined heart rate (60% – 75% of your max heart rate). Begin all your sets at this same heart rate. Use this method for interval training instead of keeping time. It’s a good way to add consistency and variety to your workouts. Here is the reasonably priced heart rate monitor I personally use and recommend.
35. Eat at predetermined meal times. Your body adapts to these times, and when it knows it will be getting food soon, it’s less likely to send you hunger signals.
36. Keep your house empty of bad food. If you want to lose weight, don’t tempt fate by filling your pantry with unhealthy food. If you buy it, chances are you’ll eat it. Don’t buy it in the first place.
37. Your body becomes its function. Do the activities you want your body to adapt to.  If you sprint, you’ll become a better sprinter by losing fat and gaining muscle. If you eat pizza and watch TV, you’ll become a better TV watching pizza eater.
38. Don’t grocery shop on an empty stomach. You’ll be more likely to buy bad food. Unless you’re attempting the “see food diet”, get your groceries after eating a meal.
39. Don’t start a diet that has an expiration date. Focus on forming a lifestyle that will last forever.

Description: The 39 Best Fitness Tips the World Has Ever Known, Rating: 4.5, Reviewer: Unknown, ItemReviewed: The 39 Best Fitness Tips the World Has Ever Known

Read More

Dumbell Exercises for Every Major Muscle Group

Dumbell exercises are popular with recreational gym users right through to elite athletes. They can be used exclusively to form a wide variety of strength training programs, or they can be used to compliment a program that uses resistance machines, barbells orresistance bands for example.

Dumbells are often favored over weights machines and when performed correctly they are equally as safe. Dumbell exercises incorporate stabilizing muscles helping to develop a balanced posture and perhaps reducing the risk of over-use injuries. They also allow you to work through a potentially greater range of movement than resistance machines.

---

General Guidelines For Dumbell Exercises

Dumbell exercises are extremely safe when performed correctly. The following guidelines are not only for your safety, they are important to maintain the quality of the workout helping you achieve the results you set out to.

1. Complete a warm up
Perform 5-10 minutes of light aerobic exercise followed by stretching exercises to all major muscle groups.

2. Start with a light weight
Correct form is essential in order to avoid injury and get the most from these dumbbell exercises. Start with a low weight and only increase the resistance is proper technique can be maintained.

3. Use a spotter
Ideally you should have someone 'spot' each of the dumbell exercises you perform. Spotting involves carefully watching the lifts and being ready to intervene should the lifter require help. This is particularly important when sets are completed to exhaustion or failure.

4. Avoid dropping dumbells
It may be tempting to drop or throw the dumbells to the floor once an exercise has been completed rather than lowering under control. However, whilst you are holding the weights your muscles are under considerable tension and suddenly dropping them will release this tension rapidly (like firing an elastic band) increasing the risk of muscle tears. Some dumbell exercises permit relatively heavy weights to be used that are awkward to lower safely. In this a case spotter should assist the lifter.

5. Designing a program
The dumbell exercises you select, the amount of weight you use and the number of sets and repetitions you complete depends on your training outcome. Dumbell exercises can be used to develop maximal strength, strength endurance, explosive power or increased muscle mass. For sample weight training programs that focus on different elements of strength see the strength training section

---

Chest Dumbell Exercises

Flat Dumbell Press
Works the pectorals, triceps and the anterior deltoid (front of shoulder).
1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet.
2. Lower the weights to your chest under control.
3. Press the dumbells back up to the starting position and repeat.
4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.

Incline Dumbell Press
A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid.
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform a dumbell press as described above.

Flat Flies
1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other.
2. Bend your elbows slightly and maintain this flexion for the rest of the exercise.
3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong!
4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.

Incline Flies
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform the exercise described above.

Seated Shoulder Press
Works all 3 heads of the deltoid (shoulder) muscle.
1. Sit upright on the end of the bench with the dumbells extended directly above your head. Make sure your back is not rounded. Adjust the bench so it forms an upright chair to support your back if necessary.
2. Lower the weights slowly and under control to your shoulders.
3. When your arms are bent to 90 degrees, press the dumbells back up without locking your elbows and repeat.

Lateral Raises
Most dumbell exercises are superior to the machine equivelent. This one is no exception. Out of all the dumbell exercises described this is also the one that is invariably performed badly. If you keep good form you cannot lift a heavy weight.
1. Stand upright, knees slightly bent and shoulder width apart, holding the dumbells at your sides.
2. Bend you elbows slightly and raise the dumbells out to the side. Keep you elbows slightly bent as you do this.
3. When your arms are parallel to the floor, slowly lower the weights back down and repeat.
4. If you catch yourself arching your back, dipping your knees or bringing your shoulders back use a lighter weight.

Reverse Flies
Works the posterior (rear) deltoid. The exercise is performed as its name suggests. It's simply a chest fly in reverse.
1. Sit on the edge of a bench, feet flat on the floor and knees bent at right angles. Bend right over so your chest is almost resting on your thighs.
2. Hold 2 dumbells next to your feet and bend your arms slightly. Open your arms out in an arc keeping your elbows bent.
3. When your arms are parallel to the floor slowly lower the weights back to the ground with the same motion.
4. You can and should only use a light weight for this exercise. If you find it places too much strain on your lower back try this variation...

Adjust the bench as though you are about to perform an incline dumbell press. Lie face down and let your arms hang down so your knuckles brush the floor. From here perform the movement described above.

Front Raises
Isolates the anterior (front) deltoids.
1. Stand upright, knees slightly bent and shoulder width apart. Hold the dumbells at against your thighs. Your palms should be towards your body.
2. Starting with your weaker side and keeping your arm straight, raise the weight directly in front of you.
3. When your arm is parallel to the ground lower the weight slowly back to the starting position. Repeat with the other arm.
4. Avoid the tendency to arch your lower back on the last few repetitions. You will be able to handle more weight on the concentric phase (lifting the weight up) of this exercise. Make sure you can lower (eccentric phase) the dumbell under control before you progress to a higher weight

---

Back Dumbell Exercises

Dead Lifts
Works the lower back and hamstrings. Be very careful with this exercise. If you have a history of back pain leave this one alone.
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Use your lower back to lower the weights down your leg. Your back must remain flat, the lower back arched inwards slightly. Do not round it. Keep your head up, right throughout the movement.
3. Only lower the weights as far as is comfortable even if that's only as far as your knees.
4. Stand upright using your lower back, maintaining a flat back and bent knees and keeping your head up.

Single Arm Row
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and let it hang down so it's just off the floor. Your palm should be facing towards the bench.
3. Keeping your elbow tucked into your side raise the weight up to your midsection.
4. Slowly lower the weight to the start position and repeat. After the desired number of repetitions repeat for the other arm.

Lying Bent Over Row
This is the same movement as the single arm row except you can work both arms at once whilst supporting your back.
1. Set the bench to a 30-45 degree incline.
2. Lie face down. Holding 2 dumbells let your arms hang down so your knuckles brush the floor. Your palms should be facing towards your feet.
3. Pull the dumbells up towards your chest and to the sides of the bench.
4. Slowly lower the weights back down and repeat.

---

Trapezius Dumbell Exercises

Upright Row
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Keeping the weights close to your body, raise the dumbells up to your chin.
3. Hold for a count of 2 and slowly lower to the start position and repeat.

Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Keeping your arms straight 'shrug' your shoulders as high as they will go and hold for a count of 2.
3. Relax and repeat.
4. Do not roll your shoulders backwards as you shrug up. This can cause damage to your rotator cuff muscles over time.

---

Biceps Dumbell Exercises

Decline Seated Bicep Curls
1. Adjust the bench to a 45 degree incline.
2. In this 'declined' seated position hold a dumbell in either hand at your sides. Your arms should be fully extended.
3. Keep your elbows close to your body and curl the weight up.
4. Slowly lower the weight and repeat.

Hammer curls
1. Stand upright with a dumbell in either hand at your sides.
2. Turn your palms inward so they are facing your body. Your palms should be facingeach other right throughout the exercise.
3. Curl the weights up slowly keeping your elbows locked at your sides. There should be no movement from shoulder.
4. You can perform this exercise one or two arms at a time.

Preacher Curls
1. Set the bench so the back rest is at approximately 45 degrees.
2. Stand behind the bench. Holding a dumbell rest the back of your upper arm on the back rest, your arm fully extended.
3. Keeping the back of your upper arm firmly against the back rest curl the weight up towards your face.
4. As you complete the curl you will notice the movement becomes easier. Slowly lower the weight until your arm is not quite fully extended and repeat for the desired number of reps before switching arms.

Concentration Curls
Some dumbell exercises are difficult to describe on paper but eay when you see it. This is one of them (images for all dumbell exercises are on their way). For now let's give it a shot...
1. Sit on the very edge of the bench with your feet flat on the floor and about 2 feet apart.
2. Holding a dumbell in your right hand place your right elbow on the inside of your right thigh, just above your knee. Support your back by placing your left hand on your left knee. Your right palm should be facing towards your left ankle.
3. From here use only your biceps to curl the weight up towards your face. Do notswing back as you lift the weight.
4. Slowly lower the weight and repeat for the desired number of reps before switching to your left arm.

---

Triceps Dumbell Exercises

Overhead Triceps Extension
1. Stand upright, feet shoulder width apart with a dumbell in your right hand.
2. Hold the weight directly above your head with your right arm fully extended. Clasp your right elbow with your left hand. Your left forearm should be infront of your face.
3. Slowly let your right elbow fold so that the weight is lowered behind your head. From this position extend your arm back to the starting position. Repeat for the desired number of reps and then switch arms.

French Press
1. Lie flat on a bench with a dumbell in either hand. Hold the weights directly above your chest with palms facing each other. The weights should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so the weights are lowered down to either side of your head.
3. Extend both your arms back to the start position and repeat.
4. Make sure there is no shoulder movement on this exercise. The movement should come purely from your elbows.

Kickbacks
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and raise your elbow so your upper arm is parallel to the ground. Your elbow should also be bent at right angles. Think of holding a pool cue ready to make a shot. In fact the movement is exactly the same...
3. Extend your elbow so now your entire arm is parallel to the ground.
4. Slowly return the weight to the start position and repeat for the desired number of reps before switching arms.

---

Leg Dumbell Exercises

Half Squats
One of the best dumbell exercises for working the entire lower body. Works the quadriceps, hamstrings, glutes and lower back.
1. Holding a dumbell in either hand at your sides, stand upright with your feet shoulder width apart.
2. Bend from the knees until your thighs are almost parallel to the ground.
3. It is essential that you keep your back flat (not rounded), lower back slightly arched inwards and your head up.
4. Return to an upright position and repeat.

Lunges
1. Holding a dumbell in either hand at your sides, stand upright with your feet slightly less than shoulder width apart.
2. Step forward about 2 feet with your right foot. As you plant your right foot bend your right knee to about 90 degrees. Your left knee will bend automatically and should just touch the floor.
3. Push off with your right foot to return to the starting position.
4. You can alternate legs or perform all the reps on one leg at a time.

---

Calf Dumbell Exercises

Single Leg Calf Raise
1. Set the back rest if the bench to an upright position. Holding a dumbell in your right hand at your side, stand upright and place your left hand on the top of the bench for support.
2. Stand on just your right leg. Rest your left foot on your right calf muscle.
3. Stand up on the tip of right toe using the bench to balance yourself. Be sure not to push yourself up with your hand, that defeats the object!
4. Slowly lower your self to the ground and repeat.

Seated Calf Press
1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2. Rest a dumbell on either thigh while you keep hold of them.
3. While staying seated raise heels by just using your toes... in effect you are standing on your tip toes while staying seated.
4. Lower your heels to the ground and repeat.

Description: Dumbell Exercises for Every Major Muscle Group, Rating: 4.5, Reviewer: Unknown, ItemReviewed: Dumbell Exercises for Every Major Muscle Group

Read More

10 Fat Burning Triggers and Blockers

You have 6 fat burning and 3 fat-making hormones, triggered by different things.

I’m sure you’ve heard, many times, that the only way to avoid gaining weight is to burn more calories that you consume.  “Calories in – calories out” is something you've heard, I'm sure.  Recent studies although have increasingly uncovered the effects that hormones play in affecting your metabolism, and ultimately your body’s ability to burn fat. 

Without having a good knowledge of hormones, it might appear that all calories are the same and if you eat less you will of course weight less.  But ultimately, accumulation of fat is the result of a failing endocrine system and the glands and hormones of which this system is composed.

Hormones are chemical messages produced by the glands.  These hormones are the primary driving forces affecting your metabolism, which in turn regulates fat burning.


You have six fat burning and three fat-making hormones, each is triggered by different things:

---

Trigger #1:  The Absence of Sugar
    Of all the things that have an influence on your metabolism, the most relevant one is sugar.  Sugar triggers the powerful fat-making, fat-storing hormone insulin.  In the presence of insulin not only is fat blocked from being used as fuel, but sugar will be converted to fat.

Trigger #2:  Vegetables
    Vegetables have several qualities that aid healing.  When eaten raw, vegetables are one of the most concentrated sources of vitamins, minerals and plant chemicals.  They are also high in fiber, buffering the fat maker insulin.

Trigger #3:  Protein
    Protein is a powerful trigger for fat burning hormones.  Protein activates two hormones:  glucagon and growth hormone.

Trigger #4:  Fats
    Fats typically do not influence fat-making hormones; although, they do tend to stress the liver, which indirectly affects hormone flows through the liver.  Fat has little effect on fat-storing hormones, though, and although fats have the densest calories, they are neutral when it comes to fat making.

Trigger #5:  Skipping Meals, Reducing Calories or Allowing Yourself to Get Hungry
    When you skip meals your blood sugar decreases, stimulating several hormones.  The stress hormone cortisol increases.  This turns your body tissues into sugar fuel.  If this sugar is not burned up completely, it will be changed into fat and specifically deposited around your vital organs in the abdomen.

Trigger #6:  Gland Destroyers

•     Alcohol - Not only does alcohol trigger insulin and cause weight gain, but it also destroys the liver.
•     Caffeinated Products - Caffeine accelerates and weakens the adrenal glands and liver.  It also irritates the       gallbladder.  It will increase cortisol, which puts fat into and around the abdominal organs.
•     Drugs - Medications of all kinds have side effects on the glands, especially the liver.        
•     Growth Hormones - The animals whose products we eat, including farm-raised fish, are fed growth hormones.  
•     Endocrine Disruptors - Pesticides, insecticides, heavy metals, etc., can all mimic estrogen within your glands.
•     Food and Cosmetic Chemicals - Food preservatives, food dyes, synthetic sugars, and hydrogenated oils, all have a bad effect on our glands.  Also, skin creams, makeup, shampoos and perfumes can easily absorb through your skin and end up in your liver.

  
Trigger #7:  Water Retainers
    A big hidden cause of being overweight is water weight.  Monosodium glutamate is the big culprit in causing water retention.  Other causes of water retention are artificial sweeteners, sodium, refined sugars, carbohydrates and alcohol.

Trigger #8:  Exercise
    A very interesting yet rarely understood fact about exercise is that few calories are actually burned during exercise.  Although, the delayed fat burning effects from this exercise are quite significant.  You will experience the majority of the fat burning 14 to 48 hours after the exercise.

Trigger #9:  Stress
    Stress can have a severe affect on your weight.  Stress increases the hormone cortisol, which can often lead to fat being deposited in and around the abdomen.  This happens because the adrenal hormone releases a good supply of stored sugar into the bloodstream, causing insulin to change it into fat.

Trigger #10:  Sleep
    The fat burning growth hormone is active throughout the night while you sleep; although, it will accelerate during the first two hours of deep sleep, especially between midnight and 4:00 a.m.  Omitting this period of sleep often prevents the fat burning effect.

Obviously you have to trigger your fat burning hormones, but even more importantly, you should avoid the things that prevent fat burning and proper mineral balance to begin with.  

Description: 10 Fat Burning Triggers and Blockers, Rating: 4.5, Reviewer: Unknown, ItemReviewed: 10 Fat Burning Triggers and Blockers

Read More

100 Ways to Burn 100 Calories FAST!

You’d be surprised to find out just how many ways you can burn 100 calories. If you’ll just get up off the couch, those 100 calories will disappear with precious little effort.

In fact, if you commit to burning 100 extra calories every day for the next year, you’ll take the easy route to losing 10 pounds over the next year—without making any other changes. If you are looking for a full diet and exercise plan, learn how to lose weight the smart way with our book.

Drop 10 Pounds in a Year Effortlessly

It takes a deficit of 3,500 calories to lose one pound, so let’s do the math. 100 calories a day X 365 days = 36,500 calories burned over a year. 36,500 calories / 3,500 calories in a pound = 10.43 pounds lost over a year. I challenge you to join me in losing 10 pounds the easy way over the next year. Many of these activities also have a secondary and tertiary benefit.

How We Measure Time to Burn 100 Calories

According to a 2004 CDC report, the average male in the U.S. weighs 191 pounds and the average female weighs 164, and weights are rising rapidly. The first time calculation refers to how long it takes the average male to lose 100 pounds, and the second time calculation refers to the average female. Where you see only one time calculation, a specific breakdown was not available. Since caloric burn rate depends on weight, your mileage may vary, but you’re still going to burn calories fast.

The times are expressed in hours and minutes (rounded to the nearest minute), with first number for the average man and the second number for the average woman; for example, (:55/1:10). Where no breakdown is available, you’ll see one number of hours/minutes in parentheses: (1:00).

Household and Everyday Activities

We’ll start off easy, with activities that you (should) perform around the house—or perhaps you find excuses to avoid. Take a look at these from a fresh angle (calories burned), and you might just get motivated. If you’ve lost your motivation for everyday chores, we’ve provided a little nudge for each activity. Now GET UP OFF THAT COUCH… and let’s burn 100 calories fast around the house.

1. Sleeping – We’ve included sleeping as a baseline, because it requires the least amount of exertion, and it serves as a basis for comparison. (1:17/1:30)

2. Watching TV – We don’t mean to imply that you should increase your TV time, but in just a little over an hour you could burn about 100 calories! Now imagine if you were exercising while watching TV! (1:09/1:11)

3. Reading – You know—with an honest-to-goodness book in your hand—the kind that has pages to turn—with your hand. It’s a dying art, but leave your comfort zone every now and then. Gutenberg was on to something. Next, try reading on an exercise bike.(1:09/1:11)

4. Standing in Line – So, the next time you have to stand in line, think of the calories you’re burning. Just say no to Fandango and stand in line the next time you want to see a movie. (:58/1:07)

5. Cleaning House – Ya gotta do it or pay to have it done. Fire the housekeeper, save money and enjoy a paid-for vacation next year. (:23/:27)

6. Straightening the House – If you straighten the house on a daily basis, you have less “cleaning house” to do on the weekends and more free leisure time to have fun burning an extra 100 calories. (:28/:32)

7. Food Preparation – So you want to be the next Master Chef or the next Food Network Star, do you? You’d better get to practicing your technique, because the competition is fierce. (:35/:40)

8. Making Beds – Remember how your mother made you make the bed each day? Remember how fit you were back in the day? Hmmm, maybe there’s a correlation there. (:35/:40)

9. Vacuuming – Dust is a killer if you have allergies, and regular vacuuming keeps it at a minimum. Got a cat? Get a Dyson and get a workout at the same time. You won’t need to lift weights after lugging around a Dyson. (:20/:23)

10. Ironing – We don’t mean ironing in the dryer—we mean ironing the old-fashioned way. Summer linens have to be ironed, but if you know that you’re burning calories, it takes a little of the dread out of it. (:30/:35)

11. Food Shopping – If you usually order ahead for pickup, change your ways and wander the aisles—the outside aisles—yourself. (:30/:35)

12. Taking Care of the Kids – Running around giving the kids a bath, dressing them and changing diapers can start up your calorie burning furnace in no time. (:23/:27)

13. Washing the Windows – Sharpen your view of the outdoors, and think of all those calories you’ll burn wiping away the streaks. (:23/:27)

14. Bathing the Dog – Messy, but worth the caloric burn, you’ll also save on grooming costs. (:20/:23)

15. Moving Furniture – Not exactly a day at the beach, but occasionally you need to move the furniture just to get at the dust bunnies that have multiplied over time. (:12/:14)

16. Packing and Unpacking Boxes – You don’t have to wait for spring to clear the clutter! Pack some of that precious junk and haul it to the attic—or better yet, the charity of your choice. (:20/:23)

17. Playing with the Kids (Moderate Activity) – Age is only a number, and there’s no better way to stay young than to play with the kids or grandkids. (:17/:20)

18. Arts and Crafts – If you spend all your time watching TV because you’re bored, you’re not expanding your horizons, and bored people are most often boring. Take up a new hobby. Learn all you can about it and then practice it until you perfect it. (:39/:45)

Home Improvement Projects

With home sales on the decline, most people are staying put, and many are renovating their current digs on their own. It’s a win/win/win: save money, improve your home and burn calories fast all at the same time.

If you’re new to DIY, the big-box home improvement centers offer short classes to teach you how to accomplish these DIY tasks like a pro. There’s no better time to learn these skills and look how quickly you can burn 100 calories while giving your home a facelift.

19. Painting (Walls) – We’re talking about using a paint brush or roller, not spray painting. You get double points (but not double calories) for painting the ceiling. (:15/:18)

20. Refinishing Cabinets or Furniture – Sprucing up the cabinets can brighten a dingy kitchen, and refinishing furniture can transform junkyard castaways into treasures. (:15/:18)

21. Replacing Carpet or Tile – Installing tile costs as much as the materials. By installing yourself, you save around 50%. (:15/:18)

22. Sanding Floors – Sanding floors and adding a stain and finish will give you brand new floors—without the expense—if you do it yourself. (:15/:18)

23. Caulking – Remove and replace old caulking around windows and tubs as needed. There is nothing more disgusting than stepping into a tub with black caulking! High utility bills run a close second. (:15/:18)

24. Installing Drywall – Let’s hope you never have to do this unless you’re adding to your house, but if you do… (23/:27)

25. Installing Roofing – Stops the leaks and adds tremendous value when you sell your home. (:12/:14)

26. Hanging Wallpaper – Add life to boring walls and just pay for materials by doing it yourself. (:23/:27)

27. Plumbing/Wiring – Know what you’re doing before attempting either of these calorie-burning tasks. (:23/:27)

28. Installing Gutters – New gutters add to curb appeal and the new-fangled, never-clean gutters add value to the house and eliminate the need to clean the gutters. (:12/:14)

29. Carpentry – Built-in bookcases, desks, lockers, etc., add charm to your home. (:12/:14)

Outdoor Yard and Everyday Activities

Fire the gardener! Breathe in some fresh air while you save money and burn calories at the same time. You’ll be surprised just how fast you can burn 100 calories out in the yard.

30. Washing the Car – Have you priced a full-service car wash lately–$40.00 and up for the whole enchilada, and that doesn’t include detailing! (:23/:27)

31. Playing with the Kids Outside – Get outside and play a little tag or dodge ball. (:14/:20)

32. Chopping/Splitting Wood – A cord of wood is 4’ X 4’ X 8’, and one cord can run around $200. Chopped wood dries faster, so get to chopping. (:12/:14)

33. Weeding the Garden – Set aside a few hours once a month to yank the weeds. (:15/:18)

34. Gardening – Gardening is a lifelong, healthy activity that you can pass down to the kids. (:17/20)

35. Digging/Manually Tilling – Do you remember the late-night commercials for that manual tiller that makes you twist and turn? This is one late-night gizmo that works and gives your upper arms and obliques a workout at the same time. (:14/:16)

36. Planting – There’s no better time than now to plant a “Victory garden.” In moderate climates, you can use a cold frame to put fresh produce on the table three seasons out of the year. (:15/:18)

37. Mowing with a Push Mower – This is one of the best overall outdoor activities. (:12/:14)

38. Mowing with a Power-assist Mower – If you have a larger yard, you’ll still get exercise mowing, but you’ll be glad for the little boost that power assist provides. (:13/:15)

39. Operating a Leaf Blower/Snow Blower – Blow off the patio once a week and fire up the snow blower the next time a Nor’easter hits. (:15/:18)

40. Cleaning Gutters – Four times a year… to stop those downpours. (:12/:16)

41. Raking Leaves – Use raked leaves as a cheap mulch and a way to return nutrients to the soil as they decompose over the winter. Raking your leaves has the added benefit of keeping your neighbors happy. (:16/:19)

42. Trimming Shrubs Manually – Grab the trimmers and pruners for a good upper-body workout. (:15/:18)

43. Watering Plants (the Old-fashioned Way) – Watering plants by hand gives you a chance to note any problems in the garden before they get out of hand. (:28/:32)

44. Applying Amendments to the Lawn or Garden – Feed your soil and starve your love handles at the same time. (:28/:32)

45. Sweeping – Twist and turn, bend and stretch as you clear debris from your patio, walkways and drives. (:17/:20)

Outdoor Sports and Recreational Activities

Look at all the options for burning calories outdoors. If you’re in an exercise rut, consider substituting some outdoor aerobic activities a few times a week in nice weather. It’ll add some variety to your daily grind. Grab a buddy and shake up your routine while you burn 100 calories in no time flat.

46. Basketball – Got a driveway? Get a hoop and play a social game of hoops. (:15/:18)

47. Football (Touch) – The perfect Thanksgiving afternoon activity to work off the turkey dressing and gooey desserts. (:09/:10)

48. Baseball/Softball – It’s America’s favorite pastime for a reason. Put together a team and try the real thing instead of just watching. Softball is the same difference with a gentler, kinder ball. No fair to count time sitting on the bench. (:14/:16)

49. Soccer – Not just for moms—we’re talking non-competitive play. (:10/:11)

50. Swimming (Moderate) – Just as the egg has been called the perfect food, swimming has been called the perfect exercise, because the water supports the body while it adds gentle resistance. (:09/:10)

51. Swimming (Leisurely) – This is a perfect lifetime activity if you like the water and sunshine. It can be modified in intensity for all age groups. (:12/:13)

52. Swimming in the Lake/Ocean/River – Fighting the tide adds another dimension of resistance to swimming even if it’s the equivalent of leisure swimming in terms of calories. (:12/:13)

53. Running – If you enjoy running, go for it. Just remember to stretch before and after you run, and stop at the first sign of real pain. Talk about burning 100 calories fast—it doesn’t get much faster than running off the calories—and we’re talking a 12-minute mile (moderate running). (:09/:10)

54. Walking (Moderate/15-minute Mile) – This is probably THE best lifetime exercise. Don’t let the cold put you off on a sunny day, because there’s no better way to get your vitamin D while you burn, baby burn—calories, that is. (:14/:18)

55. Hiking – Hiking is a way to appreciate the changing of the seasons—off or on trail—while getting in exercise. (:12/:14)

56. Bicycling – It’s not just for transportation. Take a scenic route and vary your route between flat and hilly to get the most benefit from bicycling. (:09/:10)

57. Snorkeling – Not quite as taxing or exhilarating as scuba diving, but you’ll easily burn 100 calories while you get up close and personal with aquatic life. (:14/:16)

58. Golf (Walking) – Better exercise than golfing in a cart, just think of the miles you’ll cover in 18 holes. (:15/:18)

59. Golf (Riding in a Cart) – The preferred method among golfers, at least you’ll get in a little exercise while you socialize and hit the balls. (:20/:23)

60. Miniature Golfing – This is a great way to unglue the kids from the Xbox and texting. They’ll actually discover that there IS an outdoors. (:23/:27)

61. Ice Skating – This holiday season, head for the nearest lake or rink. Ice skating is a terrific way to work on balance while burning calories. Indoor rinks make ice skating available all year long. (:10/:11)

62. Horseback Riding – Trails are good, but there is no substitute for horseback riding on the beach! (:17/:20)

63. Kayaking – If you like the rowing machine, you’ll love kayaking. Two-seater kayaks are available for you to double your fun. Unfortunately, you won’t be able to double the burn rate. (:14/:16)

64. Cross-country Skiing – Cross-country skiing is a total workout and appropriate for those afraid of downhill skiing. You’ll traverse drop-dead gorgeous scenery to keep you occupied. It’s hard work, and it burns calories fast. (:08/:11)

65. Water Skiing – A day at the lake, a cooler of cold drinks, a basket of healthy munchies, a bunch of friends and a pair of water skis. What more could you ask for on a hot summer’s day. (:12/:14)

66. Powerwalking – If you’re a dedicated walker, kick up your walking a few days a week with powerwalking—a compromise between walking and running. Experts say that alternating power walking with regular walking—power walking 30 seconds, followed by moderate walking for 60 seconds—is even more effective than simply power walking. (:09/:12)

67. Skateboarding – Here’s another way to lure the kids away from the techno-fat-building gadgets and get them moving. (:14/:16)

68. Volleyball (On the Beach) – While you can play volleyball on a number of surfaces, wouldn’t you rather be playing on the beach while getting a terrific leg workout? (:09/:10)

69. Water Volleyball – Put down the magazine and the umbrella drink and join in a game of water volleyball to maximize your pool time and burn calories. (:23/:27)

70. Badminton – This is a terrific family exercise. It’ll ruin your tennis backhand and forehand, but if you’re not a serious tennis player, install a badminton net in the back yard and invite the neighbors over for an early evening summer game. (:15/:18)

71. Tennis – Tennis is a terrific social sport and the perfect way to start the weekend. (:10/:11)

A Walk on the Wild Side

We’ve added six activities that you might want to add to your bucket list—now! Woulda, shoulda, coulda are three words that you don’t want to say in your old age. These hair-raising activities are guaranteed to raise your heart rate and to burn calories fast (lots more than 100)!

72. Sky Diving – For that once-in-a-lifetime thrill… Former President Bush the Elder takes to the skies each and every birthday. If he can do it, so can you. (:20/:23)

73. Skiing (Downhill) – For some, this is just a routine winter activity. Give it a try to see what all the hoopla is about, and then you can enjoy a guilt-free après-ski experience. (:09/:12)

74. Scuba Diving – Another routine activity for some, but exotic for most, scuba diving gives you close-up views that you’ll never see anywhere else. (:10/:11)

75. Rock Climbing – Don’t look down! The anxiety alone will burn those calories quickly. (:09/:10)

76. Whitewater Rafting/Kayaking – Talk about exhilarating! There’s nothing not to love about the rushing water and the thrill of the ride. (:14/:16)

77. Hang Gliding – Right up there with sky diving—almost. (:20/:23)

Indoor Sports and Recreational Activities

Yes, you can have fun indoors and burn calories at the same time.

78. Racquetball – Faster than tennis, racquetball is a great way to rid the body of anxiety while burning calories. Why do you think so many Wall Street types play it regularly? Just imagine the ball is someone who annoys you to no end, and you’ll instantly feel better. (:10/:11)

79. Martial Arts – Imagine the confidence you’ll gain knowing that you’ll be able to defend yourself in most any situation. As the economy deteriorates, the dual arts of control and self-defense are going to become more important. (:07/:08)

80. Billiards – Rather than sitting in a bar all night, grab a group and head out to play to some billiards and darts. (:28/:32)

81. Wrestling – It’s not just for TV. Get down and wrestle! (:12/:14)

82. Boxing – Work out your aggressions on the punching bag. Alternatively, try kick-boxing for the stress relieving benefits of boxing combined with the all-over body toning of kick boxing. (:12/:14)

Exercise

Unless you’re a year-round outdoor fan, you’ll probably spend a good part of the year working out in a traditional manner. Choose from some of the options below to shake up your routine every few months to keep boredom from setting in. Variety is the spice of life!

83. Stretching – Always start and end any fitness routine with stretching to warm up your muscles and cool them down at the end. Stretching is also a great alternative to sitting out your days off from heavier exercise. (:28/:32)

84. Aerobics (Low Impact) – If you’re new to exercise, start with low-impact aerobics. (:14/:16)

85. Aerobics (High Impact) – A step up from low-impact aerobics… If high-impact aerobic exercise is already part of your routine, you’ll want to explore some of the new high-intensity, extreme programs for even more burn. (:09/:11)

86. Water Aerobics – Did you know that even walking in water gives you a workout? (:17/:20)

87. Stationary Bicycling – Not exactly as scenic as the real thing, but it gives a solid aerobic workout and firms up the lower body. (:09/:11)

88. Elliptical Trainer – Stationary bicycling with a twist. (:10/:11)

89. Stair-step Machine – If you live on one floor, invest in a stair-step machine. (:08/:09)

90. Rowing Machine – Aerobic, fat busting and a great upper body workout. (:08/:11)

91. Yoga – All in one stretching, flexibility, relaxing, and controlling your body. (:28/:32)

92. Tai Chi – A collection of smooth, flowing exercises, not unlike yoga, but different. If you like yoga and want a change, try tai chi. (:17/:20)

93. Weight Training (Light to Moderate) – Light to moderate weight training with more repetitions lengthens the muscles for that lean, lithe look. (:23/:27)

94. Weight Training (Heavy) – Heavy weight training with fewer repetitions builds muscles. (:12/:14)

Just Plain Fun

Who says exercise can’t be really, REALLY fun! We can’t think of anything better than burning 100 calories fast while having a great time.

95. Hula-hooping – Take a trip back to the 60s, pick up a hula hoop and twist that waist and swing those hips to burn 100 calories fast. (:15/:18)

96. Frisbee – Got kids? If not, grab the dog and both of you will get a workout in no time flat chasing that crazy disc around the yard. (:23/:27)

97. Trampoline – Take a trip down memory lane and spend a little time jumping on a trampoline. (:31/:38)

98. Dancing (Ballroom, Such as Tango; Disco; Square; etc.) – Get in the swing. If you don’t know how to dance, you can take inexpensive ballroom dancing lessons and have fun while you learn and burn. (:15/:18)

99. Dancing (Slow) – Slow paced, but still fast at burning calories. (:23/:27)

100. SEX! – When all else fails to motivate, there’s always sex. “Aw yeah!” Calories burned? Does it really matter?

Description: 100 Ways to Burn 100 Calories FAST!, Rating: 4.5, Reviewer: Unknown, ItemReviewed: 100 Ways to Burn 100 Calories FAST!

Read More