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2 ways to burn fat quickly in the morning...
1. Wake up & Workout!
Start Exercising first thing in the morning.
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3 times as more fat as opposed to working out at any other time during the day.
Here's Why: During the day your body's main source of energy is the carbohydrates that you get from eating your meals.
As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on while you sleep.
When you wake up in the morning your body doesn't have any carbohydrates as energy to use and it will look to burn body fat instead for energy.
For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don't eat breakfast because if you do...
You'll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.
Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day.
An elevated metabolism throughout the day only means that you'll burn more calories and lose more weight.
If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.
"A study carried out at Kansas State University (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985), indicates that a kilogram of fat will be oxidized sooner when exercising in the fasted condition in the morning than when doing the same exercise in the afternoon. By measuring respiratory gas exchange, caloric expenditure, and carbohydrate and fatty acid metabolism, these researchers showed that the mass of fat burned during aerobic exercise amounts to 67% of the total energy expenditure achieved when the same exercise is done later in the day or in the fed state."
2. Don't Skip Breakfast
Eating breakfast in the morning also gets your metabolism started.
Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
Think about this way-Your metabolism is a fireplace that'll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.
Morning Checklist:
- Workout for at least 30 minutes after waking up in the morning
- Eat a healthy breakfast
- Burn fat & lose more weight during the day
I am 5"7 and weigh about 220...yes i know im very overweight. However, im trying to loose weight and be at my healthy weight by march 2011...i dont know what plan would be the best for me.....my main concern is loosing the weight from my stomach...please help. thank you
Hi mam, you seem to be very competent in weight loss... May i bother you to ask your expert opinion? I'm currently in the military and have a big physical test coming up in a little over a month. Im not a subscriber to this site however i've been reading it all day. Well my question is just roughly how much weight loss can i expect to roughly loose in a month by this routine.
I wake up at 9:30 hit the gym at 10, strenght train for 30 mins then intense cardio for 45-60 mins. Eat breakfast high fiber wheat bread, egg whites, and a fruit. Every 2 hours i snack on a fiber bar or a fruit or raw vegetables. Lunch at around 6 pm consists of raw vegetables and a palm sized piece of lean meat (turkey, chicken breast, steak) then after work im back in the gym for another 45 -60 min cardio. Come home and eat a sandwich or a small bowl of fiber one cereal. No sodas... Ice water all day! That's my schedule M-F and on Sat and Sun I do two sessions of intense cardio per day with the same eating schedule. I am currently 205lbs and im 5'11''. If you can can you copy and send an email to me with your response to Antoniobachan@yahoo.com. Please and thank you for your consideration with my question. God Bless You!
like i tell everyone
expect to lose 10 pounds every 4-6 weeks but of course you may lose 10 pounds your first week
Hi Adrian,
I'm very happy to have found your website! I'm a 48 year old female and I feel I am in good condition. I am always trying to stay active and eat right. Recently, I changed over from alot of low intensity cardio and taking classes at the Y, to high intensity cardio and weight training. My aim to is lose 15-20 lbs more. I am 5'2" and 135lbs. I've lost 5 lbs so far.
I REALLY enjoyed watching your 20 minute chair sprints and the 10/10 on the bike! This is something I could do at home and looks like I can get my HIIT in there. I want to do this first thing in the morning, before eating. Should I do anything else before or after the HIIT? Besides warming up. I'm going to start with the chair sprints tomorrow morning and I'll tweak it after I hear from you. Thanks a bunch! 
After doing your HIIT workout you can do an extra 10-to-30min moderate pace walk or ride a bike
hi im 13 and i weigh 175 pounds. And im 5ft 5in and i need to lose like 20 pounds in about 2 weeks before school starts, plz help!
hi, i am 96kg and 5'2....i need to lose 20kg in the next 6wks. can you please help me. i have started on morning jogging for 45mins.
use this plan here but it'll only help you lose 10kg in 6 weeks
Hay, should I change my plan or not?
7:15
wake up
eat breakfast
7:30
leave for power walk
8:30-9
return from walk
snack
10:30-11
snack
12:30
Lunch
3:30
Light 15 minute walk/bike ride/sometimes nothing
6-ish
Dinner
10:00
sit ups and push ups
11:00
Bed
When I say snack I mean like a apple of yogourt. Should I eat breakfast befor or after my walk? Pls, anyone rearange it to make it better. I would like to losse this 7 annoying pounds!
Pls help
~libby
the plan looks good for a beginner but if you are trying to lose your last 7 pounds...
Hi, Adrian. Here I am again, Priscila from Brazil. I have a doubt: If I exercise first thing in the morning without eating I'll loose more weight, right? But what about weight trainning, it'll be less effective if done in this condition?
Thanks, my friend,
Priscila
you can do either or both in the morning and still get the results you want
HI im andrea and im 14...this is kinda embarrassing to ask 4 help to lose weight bt i need help* i need to lose about o i say 30 to 35 pounds by july someone help me please! 
i have 95 kg weight.daily i walk in morning about 30mnts,but no lose of wt.
I need to loose about 40 pounds in 2 1/2 months!
I weigh 157 lbs and I'm 5"4
Help!
And if thats unhealthy, then loosing 30 pounds will be fine as well!
My workouts start at 5:30am with a 30min jog, then at 11am with a 1 hr taebo workout and then at 4pm I go for a 30min to 1 hr walk/run. I do this everyday, rain or shine, should I take a day to rest or is this okay?
you may not want to do tae-bo everyday since it's intense but the walking and running is fine
ok so I have been doing what this site said for a long time I have lost lots of weight the most I could but the fat In my stomach is just staying there I don't notice it dropping? what should I do about this? Do you know any good techniques I could use.
Also I have heard from a friend that if you do crunches you make muscle under your belly witch will make it look bigger is that true? It makes sense to me.
what is your weight and height?
you probably just need to lose more belly fat with more diet and exercise.
belly fat is usually the last to go
Hi everyone especially Samantha. Samantha I was came across you comment that you said you havnt had breakfast for 9 years that has to stop now! It is so important to eat breakfast in fact reseach has shown that people who eat breakfast lose more weight then the people who skip breakfast. The reason for this is because breakfast keeps you from snacking throughout the day. So please eat breakfast I am telling it is so important and keeps your metabolisum going. Another thing this guy said you should workout in the morning without eating breakfast I did this a long time ago once and I felt like I was going to faint because I didn't have anything to help keep me motivated to keep going. So work out anytime if day you have time for because no matter when you excerise the goal is to burn more calories then you consume so don't worry about working out in the morning. As long as your working out and burning calories it doesn't matter when you work out. And for the other lady that cut out fast food check out hungry-girl.com she has all of the best swaps for anything your craving and without burning you calorie budget. Good luck!
hi im 23 yrs of age, 5'6 in height, 75 kg in weight. I would like to ask what is the ideal weight for my age and height. can you give me some tips on how lose and get my ideal weight? i love drinking milk especially soymilk. give me some advise on what to take in breakfast,lunch and dinner. I am also sitting all day long in the office. give me tips on home exercise i have cross trainor machine at home.. Thanks in advance!
this plan may be what you need
what to eat and home exercise all incluced
Hi there...i'm getting married on April 17th, 2010 and I need to lose about 25 lbs!! where do i start...I don't have regular access to a gym and I work 8-5 every day...What can i do in my own home so that I can start losing weight right away?! thanks in advance!!
In response to you question you can make up your own workouts like jogging in place or to make it more intresting go for a walk around the block for 30min 5 times a week. You could clean you mop your floor for an hour and burn 320cal based on 140lb person you will burn more if you weight more or burn less if you weight less. Clean your house four 45min you are sure to burn calories. For delisious food to help you stay on track visit hungry-girl.com for delisious swaps for foods you grave and won't burn your calorie budget. Good luck! Have a great wedding! Go to hungry-girl.com I promise her recipes are to die for let me know what you think!
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