28 Day Challenge - Day 24...........

There is only one person who can help you be strong, determined and committed to losing weight and that person is YOU.

Day 24 gave us ideas for the best fat burning results:

If you want some simple ways to burn fat more effectively during exercise routines and really help reduce those rolls and bulges here are some tips:

1) Shorten Rest Periods
Progressively reducing seconds from your rest period can help you to raise your metabolism. You need a minimum of 30 seconds of rest or you risk burning out. The one exception is circuit training, which requires no rest between sets.

2) Train the Whole Body
If you’ve been following a split routine — upper-body exercises one day, lower body the next — condense both into one day. Your growth hormone levels will spike, and that burns fat.

3) Alternate Sets
Do a set of a lower-body exercise followed by an upper-body one, such as a squat and then a row. This way, one muscle group has time to recover while you train another one.

4) Increase Lifting Speed
You can burn more calories by doing explosive exercises like plyometric ("plyo") pushups (where you push yourself into the air) and box jumps, or by using lighter weights and lifting them more explosively on the upward phase of the movement.

5) Decrease Number of Reps
Most people’s workouts are based around the idea of 10 reps per set. But you’ll get a much bigger spike in metabolism by reducing your reps and taking on an additional set. Try sets of six to eight reps.

Lots of great ideas there - and I for one will try to incorporate some soon - I am considering adding in some weight training into my routine.

Currently my main source of excercise if walking to and from work/train four days a week. - It is approx 2.5kms each way and I am able to complete it in 20 mins - so I am slowly trying to increase my speed and doing short bursts between power poles.

I have also started bike riding as you know I have a duathalon coming up - this saturday 27th February.

I am also attending Aqua Deep Classes on a Wednesday night, so I think a weigh session in there as well should make a nice well rounded excercise routine.

What do you do for excersise?