Burn Extra Calories: 10 Simple Steps!
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By Raphael Calzadilla, BA, CPT, ACEeDiets Chief Fitness Pro
You're so busy you have absolutely no time to work out, right? Wrong. It's important that you make the time, and I'm here to help you do it. In this busy world, filled with work pressure, family and stress, we sometimes have to use a lot of creativity to sneak in workouts.
Here are my 10 fat-burning tips for people on the go:
1. When you first wake up, commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, you can perform modified push-ups on Monday, followed by crunches for your abs followed by stationary lunges. On Tuesday, you can perform free-standing squats with hands on hips, double crunches for abs and close-grip modified push-ups (hands 3 inches apart) for your triceps. All in 10 minutes! Just take a quick breather when you need it.
2. Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in 8 minutes. You can also do this first thing in the morning before work as well as on your lunch break.
3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you'll take the stairs six or eight times (no matter what).
4. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You'll feel your muscles get tighter in just three weeks if you perform this a few times per week.
5. For about $15, you can invest in a pedometer. It's a small device you can carry that records the amount of miles you walk per day. Each week, simply try to add just a bit more to the mileage. For example, let's say you walk one mile total during the day in the normal course of activities. Simply try to make it two miles total the following week. Just make a game of it. You'll burn more calories.
6.Tired at night and just want to sit in front of the TV? Try this technique: Take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won't seem daunting because it's only five minutes at a time, split over a 30 or 60-minute time frame. Instead of rest breaks, you'll take exercise breaks. You don't really need to watch that new commercial do you?
7. How about performing one exercise movement per day for 7 to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It's quick, simple and teaches consistency.
8. Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it's to a co-worker's office.
9. Double-up the stairs. Every time you take the stairs, simply take a double step or every other stair. It will be just like lunges and the Stairmaster combined. Great for the legs and butt.
10. Perform any of the above with your spouse or a friend. I'm sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.
Hey, I know this won't make you an Olympic athlete or give you six-pack abs, but that's not the goal. I just want to see you making an effort to improve. If you take two to three of your favorite tips above -- that will be the beginning of something great.
Labels: exercise, top 10, weight, weight-loss
Comment: Wednesday, January 23, 2008 10:40:00 PM - 
said...
This site is very helpful for living a healthy lifestyle. Especially for those of us that live on a very limited income.
Thank you
Comment: Thursday, January 24, 2008 9:36:00 AM - said...
pl suggest some exercise for older people who are suffering from osteoarthritis of the knee and have a low BMR.
Comment: Thursday, January 24, 2008 9:52:00 AM - said...
Please suggest some execrise for older people who have osteoarthiritis of the knee
Comment: Thursday, January 24, 2008 10:14:00 AM - said...
If you have extreme osteoarthritis in your knee(s) I recommend a DVD called “Chair Dancing”. It’s a seated exercise program that will elevate your heart rate, burn calories and help to increase your BMR. You can find it on collagevideo.com. You can also add exercises such as supine (lying on your back) leg lifts (lift one leg at a time), ankle weight adduction and abduction exercises. This will work the lower body and be a very good addition to the Chair Dancing DVD.
Good luck!
Raphael
Comment: Monday, February 11, 2008 12:59:00 AM - 
aanandita said...
Dear Raphael,
I love the simplicity of your advice. I am a great fan of your methods and have just started with fitness again- something that I had give up for sometime. I am from India (and at age 30) I want to become a fitness instructor.
Any advice? Do you know someone from India who could help me find courses?
Comment: Monday, February 11, 2008 1:15:00 AM - said...
These tips are jus great esply for a mum like me who has 2 energy bound boys, cos it saves so much on time! But cld u suggest some simple excercises for a bad back as well? wld be gr8 bcos crunches or any form of bending is a big no no for my bad back! ty! :)
Comment: Monday, February 11, 2008 10:18:00 AM - said...
could you please post some exercises for diabetic people who are overweight and have had hip replacements.
Comment: Monday, February 11, 2008 11:11:00 AM - said...
Hello Raphael,
It is always very educative and useful to read your articles. I have been exercising regularly, 40 mins of morning walk (not too fast, not too slow) and and evening workout with DVD which is basically some circuit training with band or dumbells or cardio. I also end my workout with yoga most of the days. I eat four meals a day averaging 1600-1800 calories. I have not been able to see a lot of weight loss, hardly half a kilo a week or am maintaining my weight. Do you have any trick up your sleeve to shed weight consistently and at a faster rate. I dont mind loosing slow but I dont want to get stalled. Also, what do you think about the concept of strength training before cardio and giving 20 min break between two successive 30 min workouts instead of a single long one ? Many thanks again. Much regards and look forward to your inspiring articles in the future also.
Comment: Monday, February 11, 2008 2:19:00 PM - said...
I am a post surgery (1yr) colon cancer patient. I walk but mostly sit. Ab exercises hurt, is there anything else I can do while watching the tv in the evening t help burn calories and tone?
Comment: Monday, February 11, 2008 3:47:00 PM - said...
Where do I find instructions for exercises recommended on your website? Ball squats? Single Knee ups on ball? Chest strech? etc
Comment: Monday, February 11, 2008 7:29:00 PM - said...
I work alot, and have three children at home waiting for homework to be checked, so I don't get time to excercise. This is going to help me alot! Thanks!
Comment: Monday, February 11, 2008 10:24:00 PM - said...
Thank you for your tips. please suggest exercises that will help an overweight person who have protruding tummy to lose belly fat and also what to eat to lose weight.
Comment: Tuesday, February 12, 2008 9:54:00 AM - kalpana said...
i am obese. is it safe to skip rope/ Does not that affect my knees.
Rapheal, I really appreciate all the advise u give, which are easy and extremely practical.
I am trying hard. Is there any exercise to reduce my tummy in one month?
Comment: Tuesday, February 12, 2008 1:49:00 PM - said...
“These tips are jus great esply for a mum like me who has 2 energy bound boys, cos it saves so much on time! But cld u suggest some simple excercises for a bad back as well? wld be gr8 bcos crunches or any form of bending is a big no no for my bad back! ty! :)”
Sure! Try working the Transversus Abdominus. The Transverus Abdominis is the muscle that holds your mid-section tight and flat. It’s a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it and is your body’s natural corset. When you suck your stomach in, you have just used your Transversus. This is the only muscle that can help pull the stomach inward. Here’s a great exercise for it that will not impact your lower back.
Abdominal Vaccum – While seated tall exhale every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling. Next, pull the navel towards the spine as if I just told you to suck in your stomach. Continue to breathe lightly through your nostrils, but make sure you’re pulling your navel in as tight as possible. You must hold the contraction very tight for at least 40 seconds. If you can’t hold the contraction for 40 seconds, just practice and your time will eventually improve. Perform 4-5 sets 5 days per week. In time, one will notice the abdominal area pulled in flatter. This exercise provides benefit with virtually no repetitious movement.
Comment: Tuesday, February 12, 2008 1:50:00 PM - said...
“could you please post some exercises for diabetic people who are overweight and have had hip replacements.”
Hi, based on your condition you would need to speak with your physician concerning what is recommended or to be avoided concerning exercise. However, eDiets does offer a “Living With Diabetes” nutrition plan that would be great for you.
Comment: Tuesday, February 12, 2008 1:51:00 PM - said...
“Hello Raphael,
It is always very educative and useful to read your articles. I have been exercising regularly, 40 mins of morning walk (not too fast, not too slow) and and evening workout with DVD which is basically some circuit training with band or dumbells or cardio. I also end my workout with yoga most of the days. I eat four meals a day averaging 1600-1800 calories. I have not been able to see a lot of weight loss, hardly half a kilo a week or am maintaining my weight. Do you have any trick up your sleeve to shed weight consistently and at a faster rate. I dont mind loosing slow but I dont want to get stalled. Also, what do you think about the concept of strength training before cardio and giving 20 min break between two successive 30 min workouts instead of a single long one ? Many thanks again. Much regards and look forward to your inspiring articles in the future also.”
Thanks for your great comments! There aren’t any tricks for losing fat. It’s all about calories in versus calories out. Usually when an eDiets member gets stuck as far as fat loss, one of our dieticians will analyze calories that the individual’s meal plan provides versus activity. A lot depends on height, activity and what specifically a person is eating so it’s hard to analyze that here. I prefer strength training before cardio and find It to be more effective and safe. However, a 30 minute split in your workout time is not enough. You’d be better off with a 4-6 hour split. This keeps the metabolism revved all day. It’s very effective for fat loss. Good luck!
Comment: Tuesday, February 12, 2008 1:51:00 PM - said...
I am a post surgery (1yr) colon cancer patient. I walk but mostly sit. Ab exercises hurt, is there anything else I can do while watching the tv in the evening t help burn calories and tone?
Yes, you can perform arm circles – 15 forward and 15 reverse. You can perform torso twists left and right for 15 reps each. And, you can perform 20 rep leg extensions with each leg. Try to do as many sets as possible during commercials.
Comment: Tuesday, February 12, 2008 1:52:00 PM - said...
Where do I find instructions for exercises recommended on your website? Ball squats? Single Knee ups on ball? Chest strech? etc
They would be listed on the Virtual Trainer and it’s available to members. The Virtual Trainer offers over 230 exercises.
Comment: Tuesday, February 12, 2008 1:53:00 PM - said...
“Thank you for your tips. please suggest exercises that will help an overweight person who have protruding tummy to lose belly fat and also what to eat to lose weight.”
The first thing to consider when one is overweight is a sound nutrition program. So exercises in and of themselves will not reduce a protruding ab area if the diet is not in line with an individuals requirements. Exercises such as brisk walking, jogging and biking will burn calories so you can start performing one of these but again, you must carefully reduce calories for ultimate success.
Comment: Tuesday, February 12, 2008 1:53:00 PM - said...
“i am obese. is it safe to skip rope/ Does not that affect my knees.
Raphael, I really appreciate all the advise u give, which are easy and extremely practical.
I am trying hard. Is there any exercise to reduce my tummy in one month?”
Thanks for your great comments! If you’re obese I’d recommend not jumping rope yet. Instead try some low or no impact cardio such as cycling or swimming or even brisk walking. To reduce the tummy you’ll need a smart nutrition program combined with 3-5 days per week of moderate exercise. eDiets has both an exercise and nutrition program so maybe consider that as an option.
Comment: Tuesday, February 12, 2008 3:48:00 PM - said...
hey...never had da chance 2 say thnk u.....whomever behind that...all u team....u r dwn truely gr8.....luv u
Comment: Monday, February 25, 2008 6:54:00 AM - Kanyakumari said...
Hi Rafael,
Many many thanks for all the advice on fat loss and splitting the routine. Many thanks and we look forward to your columns. Kind regards.
Comment: Monday, March 24, 2008 7:26:00 PM - said...
These steps are very helpful for people who are very busy all the time.
Thank You!!!
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