Shorter days, cooler temperatures: autumn is coming and we can finally engage in motivated sports without being exposed to the unbearable heat. Which seven sports make you sweat the golden season, boost metabolism and let the pounds roll over.
Enjoy nature, breathe fresh air and burn calories: Jogging is especially popular in the fall and an ideal fat-burning sport. You can get away with about 350 calories in one hour. To further stimulate fat burning, insert the High Intensity Interval Training (HIIT) unit. High-intensity training especially promotes metabolism and fat burning.
2. Outdoor boot camp
If you can't overcome yourself, the enthusiasm of the boot group can help you get off the couch. Many different cities offer so-called boot camps. Mostly, these workouts are held in parks and parks, and they combine strength training and cardio training. Whole body is used, and outdoor training is even more fun with cool autumn temperatures.
3. strength training
In the summer it is too hot and crowded in many gyms to power up. When the temperature drops outside and autumn approaches, it is easier to withstand. Make an individual workout plan and use different devices and weights. The better your fitness, the more intense you can perform the exercises. Remember to work diversely. Tip: Connect your best friend or partner with you – making your fitness unit easier!
Didn't get the taste? Then the following should be considered: Every half hour they burn on a course that swims up to 320 calories. Actual calorie consumption depends on the type and intensity of swimming. Sport increases your endurance, strengthens your whole body – especially your back and joints. Many indoor pools are well equipped and offer cheap membership.
Hiking has long been underrated and ridiculed as a sport. Properly made can be quite demanding and is a real fat burner. Running on the mountain is the next challenge for the more experienced. Intense exercise results in a huge workout effect and calorie consumption. They train the strength, durability and ability to speed and melt fat flakes. It is especially interesting that your body burns more calories even after training. The "after-burn" effect begins immediately after exercise to restore the heart and metabolism to normal and lasts for several hours afterwards, as muscle recovery and protein utilization take longer in the event of high stress.
Make the most of your commute time and instead of getting in the car, just get on the bike. In half an hour, the body burns between 200 and 300 calories and can replace training in the evening. Cycling is easier on the joints than running, it is more diverse than swimming and can be easily integrated into everyday life.
Yoga is not only popular with celebrities like Meghan Markle & Co. Infectionists and fitness gurus like Kayla Itsines also swear by it. Challenging exercises are not just for relaxation. They let the fat cells dissolve, train our deep muscles and are good for the mind and soul. Currently on trend: Hot yoga and Power Yoga.
Diet and weight loss: thin in the long run
Diet is more important than sports, to lose weight permanently and healthy. Make sure you have enough protein to build muscle and not burn more calories than you consume – otherwise you will do the exact opposite. Tip: Don't be afraid of fat. Access healthy sources like nuts, avocados and seeds. When consumed moderately, these foods help in weight loss and increase fat burning.
Calculate calorie basal metabolism
The first step is to calculate the BMR (basal metabolic rate) – this is the amount of energy you need to absorb to survive.
- BMR: (9.99 x body weight in kilograms) + (6.25 x height in inches) – (4.92 x years in years) – 161
But this is not yet a basic requirement, only a minimal amount. In the next step, the level of activity will be further considered.
- 1.2 = sitting (little to little training + office work)
- 1.3 – 1.4 = light activity (low daily activity + light exercise 1-3 times a week)
- 1.5 – 1.6 = moderate activity (moderate daily activity + moderate exercise 3-5 times a week)
- 1.7 – 1.8 = very active (physically demanding lifestyle + heavy training / sports 6-7 times a week)
- 1.9 – 2.0 = extremely active (strenuous daily training / sport and / or physically demanding work)
You determine the basic requirement by multiplying the value that the BMR applies to you. The result corresponds to the actual amount of energy consumed per day. If you want to maintain your weight, you must not exceed it. If you want to lose weight, reduce the amount of calories by 10 percent and build a proper calorie deficit.