無意中看到這篇文章“Make These 3 Changes to Increase Calorie Burn”，裏麵有些東西還是可以參考的，所以拿來和大家分享下。
不想看英文可以直接跳過原文。
Exercise is essential when it comes to dropping pounds. So if you're eager to lose the weight, then here are three everyday changes that will help increase your calorie burn.
1. Moving workouts to early mornings may mean exercising before the sun rises, but here's the big payoff: morning exercisers burn more calories. Research shows that people who exercise in the a.m. work harder and for longer periods of time, which may be because they're more alert, energetic, and don't feel as rushed as afternoon or evening exercisers. Getting into a regular morning routine also means you're more likely to stick with it, which will help even more on your weight-loss journey.
2. Get Speedy When it comes to cardio, running will help you lose more weight than walking since it burns more calories, but if you increase your speed just a little, then you'll burn even more. And don't stick to a consistent pace the entire workout. Adding sprinting intervals is an effective way to increase your calorie burn and has also been proven to reduce belly fat. Also be sure to swing those arms as you move, and you'll burn 15 percent more calories.
3. Strength Train in the Ladies' Room Muscle burns more calories than fat does, so the more muscle mass you have, the better it is for weight loss. Don't just hit the weight room at the gym. Include strength training moves throughout your day, such as push-ups on the bathroom counter and two minutes of squats while you brush your teeth. You can also work your body by carrying a basket instead of pushing a cart, using the stairs whenever possible, and sitting on an exercise ball instead of a chair.
反正總結下來就是：
1）早上鍛煉
2）做Cardio運動。也就是說“變速”運動、“動”起來、動得劇烈一點，增加運動心率——這裏說的就是用跑步代替走路
3）練肌肉
早上鍛煉說是人會更有能量，所以鍛煉時間和強度都會大一點，但是這個我覺得和個人身體狀況和生活習慣有關，並非放諸四海皆準。因為有人說並沒有增加卡路裏消耗。但是早上運動有個好處就是喚醒你的身體。適度（而不是過強）的晨間運動可以讓你盡早進入白天的工作學習狀態。不過這樣也可能造成下午想瞌睡。
相對走路（快走也算在內），跑步這個對心血管係統好，這是肯定的，lz自己親身體驗。跑步的運動強度大一些，而且跑那種有起伏、土路（trail）比跑水泥路（馬路邊）要累一些，對肌肉的控製和體能要求更高。這也就是說在消耗卡路裏上，跑土路>跑水泥路/平地>快走>散步。這一條激勵我繼續跑步的，就是那句“可以有助於消耗腹部脂肪”。但同樣，也需要考慮自己的身體狀況。膝蓋不好的請嚐試快走。跑一段走一段對體能不是很強的人是個不錯的選擇。
肌肉的代謝水平比脂肪高，這是確定的。不過文章裏建議的在女衛生間用洗手台做push up……嗯，算是個好點子，不過感覺不實用——被同事看見不會覺得尷尬的麽？對著牆推推就可以了（肌肉力量差的），或者直接做平地的俯臥撐。但是練練肌肉強度的建議是不錯的，比如下蹲或者舉舉啞鈴什麽的。有空就可以動動，比如站著扭扭腰轉轉脖子也可以防止肩周炎和頸椎病。
總而言之，這篇文章可以用2句中國人的老話/生活智慧概括：
1）一天之計在於晨
2）生命在於運動
不想看英文可以直接跳過原文。
Exercise is essential when it comes to dropping pounds. So if you're eager to lose the weight, then here are three everyday changes that will help increase your calorie burn.
1. Moving workouts to early mornings may mean exercising before the sun rises, but here's the big payoff: morning exercisers burn more calories. Research shows that people who exercise in the a.m. work harder and for longer periods of time, which may be because they're more alert, energetic, and don't feel as rushed as afternoon or evening exercisers. Getting into a regular morning routine also means you're more likely to stick with it, which will help even more on your weight-loss journey.
2. Get Speedy When it comes to cardio, running will help you lose more weight than walking since it burns more calories, but if you increase your speed just a little, then you'll burn even more. And don't stick to a consistent pace the entire workout. Adding sprinting intervals is an effective way to increase your calorie burn and has also been proven to reduce belly fat. Also be sure to swing those arms as you move, and you'll burn 15 percent more calories.
3. Strength Train in the Ladies' Room Muscle burns more calories than fat does, so the more muscle mass you have, the better it is for weight loss. Don't just hit the weight room at the gym. Include strength training moves throughout your day, such as push-ups on the bathroom counter and two minutes of squats while you brush your teeth. You can also work your body by carrying a basket instead of pushing a cart, using the stairs whenever possible, and sitting on an exercise ball instead of a chair.
反正總結下來就是：
1）早上鍛煉
2）做Cardio運動。也就是說“變速”運動、“動”起來、動得劇烈一點，增加運動心率——這裏說的就是用跑步代替走路
3）練肌肉
早上鍛煉說是人會更有能量，所以鍛煉時間和強度都會大一點，但是這個我覺得和個人身體狀況和生活習慣有關，並非放諸四海皆準。因為有人說並沒有增加卡路裏消耗。但是早上運動有個好處就是喚醒你的身體。適度（而不是過強）的晨間運動可以讓你盡早進入白天的工作學習狀態。不過這樣也可能造成下午想瞌睡。
相對走路（快走也算在內），跑步這個對心血管係統好，這是肯定的，lz自己親身體驗。跑步的運動強度大一些，而且跑那種有起伏、土路（trail）比跑水泥路（馬路邊）要累一些，對肌肉的控製和體能要求更高。這也就是說在消耗卡路裏上，跑土路>跑水泥路/平地>快走>散步。這一條激勵我繼續跑步的，就是那句“可以有助於消耗腹部脂肪”。但同樣，也需要考慮自己的身體狀況。膝蓋不好的請嚐試快走。跑一段走一段對體能不是很強的人是個不錯的選擇。
肌肉的代謝水平比脂肪高，這是確定的。不過文章裏建議的在女衛生間用洗手台做push up……嗯，算是個好點子，不過感覺不實用——被同事看見不會覺得尷尬的麽？對著牆推推就可以了（肌肉力量差的），或者直接做平地的俯臥撐。但是練練肌肉強度的建議是不錯的，比如下蹲或者舉舉啞鈴什麽的。有空就可以動動，比如站著扭扭腰轉轉脖子也可以防止肩周炎和頸椎病。
總而言之，這篇文章可以用2句中國人的老話/生活智慧概括：
1）一天之計在於晨
2）生命在於運動
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