20 Minute Workout–Accelerate the Burn

By: Amy Dixon

These moves, from exercise physiologist and WH columnist Amy Dixon, will increase the rate at which you burn calories by up to 13 percent. The key to this kind of caloric demolition is a type of workout called a superset, in which you do two moves back to back with zero rest. It will hurt–but you won’t be sorry. Because with supersets, you’ll not only get that initial (and insane!) metabolic spike, but according to a study from Colorado State University, you’ll continue to burn calories at a higher rate for up to 16 hours after you leave the gym. How’s that for motivation?

Recover Right

Proper recovery is key to feeling fab and staying injury-free. Follow these rules from John Berardi, Ph.D., president and founder of Precision Nutrition.

During your workout

Sip an energy drink. Go for one with a 2-to-1 ratio of carbs to protein: any product that has about 24 grams of carbs and 12 grams of protein. Berardi likes half a serving of Biotest Surge Recovery, a powder that you mix with water ($30 for 16 servings, biotest.net). Can’t find a brand your taste buds can tolerate?Try six to eight ounces of Gatorade mixed with a scoop of whey protein powder.

Note: I drink up MILO sometimes or just purely GATORADE or water with Lemon =)

Post workout

Do 15 minutes of low-impact cardio, then eat ASAP. “Your blood sugar levels are low, so you may feel agitated,” Berardi says. That’s your body saying “Feed me. Now!” For a quick fix, order this at your smoothie bar: one to two cups of skim or soy milk, one to two cups of frozen fruit, and a scoop each of whey protein and green powder (the latter is packed with recovery-aiding antioxidants).

Note: You may also have Skim milk and 2 boiled egg whites 🙂 then yes, frozen fruit. That’ll be good source of protein.

The next day

Light activity will keep your muscles from tightening up. Walking the dog, taking a yoga class, or chasing your niece at the playground are all legit options.

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4 thoughts on “20 Minute Workout–Accelerate the Burn

  1. Trisha says:

    ay andyan na naman ung smoothie/chocolate milkshake post workout idea hahaha! theres this juice bar infront of the gym and gustong gusto ko magorder ng drink pero nakakatakot ung guy behind the counter: he looks scarier than the muscle man in mr clean!! i swear!! thats what he looks like pero he makes smoothies and yoghurt and all those power drinks bodybuilders drink. hahha ang cute.

  2. Trisha says:

    diabetic diet: STAY AWAY FROM PROCESSED SUGARRRRRRR. no softdrinks, no chocolates, lollies, junk food, etc.

    actually, to eat everything in moderation lang naman plus take away the bad and unnecessary stuff in the diet. some of them kasi sobrang tigas ng ulo and in denial, so ayun, diabetes is out of control.

  3. Trisha says:

    and they dont exercise! 15 minutes of INCIDENTAL WALKING (meaning, walking because of work, walking to the bus stop, etc) but no other physical activity on top of their normal activity. and that’s what’s killing them (literally). pero when you think about it, kung tayo nga na completely normal people have a hard time getting exercise, sila pa kaya diba? so kelangan push push push talaga and yes, practice what you preach. hahahaha!

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