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?
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 =)
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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