8 Ways to Burn More Calories

Burn More Calories and Reach Your Goal Faster With These Workouts!

Hot fitness programs have hit the mainstream, and they promise to deliver fast and impeccable results!

Although each training methodology has specific components unique to their own, many of them resemble boot camps and social settings, which are pretty intense, even for seasoned athletes.

Check out the most popular types of workouts and get your year started off healthy and fit!

Top Proven Ways to Burn More Calories

1. HIIT (High-Intensity Interval Training)

HIIT is an exercise methodology that involves short but intense workouts using periods of intense effort followed by short rest periods.

Exercises may include lifting monster tires, pulling a sack of heavy rocks, or jumping across a gymnasium floor or parking lot.

Typical work to rest ratio is 2:1.  If you run for 30 seconds, for example, then you jog for 15 seconds.

Although most people will mistake this for an actual fitness routine, however, this is just a strategy that can be applied to almost any cardio and other fitness routines.

people doing marathon

2. Tabata

Tabata Training is basically HIIT but has more defined work to rest ratio and amount of sets to be performed, as based on an original study Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. by Tabata I, et al.

Another thing that I noticed is that when someone is doing a Tabata Training they usually use some form of resistance or weights. Whereas HIIT usually involves strictly cardio exercises such as running, biking, skipping, etc.

But the principle is the same in both methods, work hard for X minutes then rest for X/2 minutes or variations of it.

In a study [1], led by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan, Dr. Tabata concluded that High-Intensity Intermittent Training (HIIT) a.k.a.

High-Intensity Interval Training was a far more effective and efficient method of training when compared to traditional cardiovascular training (steady state cardio).

The study showed that Tabata training was not only more effective at improving anaerobic endurance but cardiovascular endurance as well.

Tabata intervals are most often done with body weight or light resistance exercises. The focus is usually on explosiveness and speed so you want to choose exercises that you can do a high volume of within the 20-second time frame.

When doing Tabata intervals in your workouts, you can also keep score. Your score is the lowest number of reps in any of the 8 rounds.

For example, if you were doing Tabata squats (bodyweight squats) for 8 rounds and the first round you got 17 reps but in the second round you only managed to get 14, then your score becomes 14. Then you want to try to hold on to that number for as long as you can.

You also want to make sure you don’t come out of the gate too hard and score really high in the first few intervals but fade away to nothing by the end. It’s better to find a tempo and rep range that you can hold on to the entire time!

The Tabata workout consists of 5 different exercises done back to back with a minute rest in between each exercise.

❧  Air Squats - 8 sets of 20 seconds work, 10 seconds rest (total 4 minutes)
❧  1-minute rest
❧  Pull-Ups - 8 sets of 20 seconds work, 10 seconds rest (4 minutes)
❧  1-minute rest
❧  Push-Ups - 8 sets of 20 seconds work, 10 seconds rest (4 minutes)
❧  1-minute rest
❧  Sit-Ups - 8 sets of 20 seconds work, 10 seconds rest  (4 minutes)
❧  1-minute rest
❧  Calorie Row (rowing for calories on the concept rower) - 8 sets, 20 seconds works, 10 off (4-minute)

3. CrossFit

CrossFit is a fitness training methodology that incorporates cardio, weights, gymnastics, and other full body movements into its routines.  If you’ve ever been to a bootcamp, you’ve probably done CrossFit.

This training methodology was also made popular by the film ‘300‘.

The film’s cast utilized this training method to forge elite gladiator physiques.  Unlike a routine at a gym, where you move from station to station working one body part at a time, CrossFit routines are aimed at developing strength and cardiovascular capacity.

Many CrossFit workouts are done with a team approach, so it is more fun, social and challenging. At one station you might be doing push-ups off the medicine ball, the next one flipping tires, then hanging crunches, then skipping rope and so on.

It’s a full body workout. There’s virtually no limit on what types of exercise combination you can put together.

4. Insanity or Other Online/ On Demand Fitness Programs

Programs like the Insanity fitness program, are total body transformation workout routines designed to bring the convenience of fitness into the comfort of your own home.....on your own time!

These at-home DVD-based or online/app programs includes comprehensive selections of workouts and all of the necessary information you will need to dramatically improve people’s overall health and fitness.

The Insanity fitness program is designed as an intense exercise routine intended to provide a complete body transformation. More specifically, the Insanity fitness program focuses on extreme cardiovascular development and endurance, strength and lean muscle tissue development, and rapid weight loss.

The Insanity fitness program incorporates several exercise types into the overall fitness routine.

For instance, included within the fitness program are cardiovascular exercises, interval training, and plyometric training. When combined into an overall exercise routine, the results are dramatic and rapid.

Overall, the Insanity fitness program is a solid exercise routine that is affordably priced and delivers solid results.

Other online programs like Xponential's "Go" platform cover spin, Pilates, row, yoga, dance, running, stretch and barre. These on demand classes are complementary to memberships of their existing brick and mortar fitness studios located all around the world.

5. P90X

The P90X workout is an extreme 90-day fitness program developed by Tony Horton and Beachbody.

This is an intense home exercise program which combines cardio workouts, weight and resistance training, yoga, plyometrics, and stretching routines to improve coordination, flexibility, and strength.

This program also incorporates an effective nutrition plan and encourages protein drinks, meal replacements, energy enhancers and bars for snacks.

The P90X Nutrition Plan is a 3-phase eating program (Fat Shredder, Energy Booster, and Endurance Maximizer) that was specifically designed to work in tandem with the exercise routines.

It provides the optimum combination of health food needed to satisfy the body’s increased energy requirements each step along the way.

P90X uses muscle confusion to gain maximum results. By mixing in an extensive variety of different workouts and routines into the program, P90X continually challenges the body’s muscles and literally forces them to grow.

As a result, the body and mind will not hit the “workout plateau” and people will see better and faster results. P90X also specifically uses of the body’s own weight along with the P90X Chin-Up Bar, dumbbells, and resistance bands to deliver extremely challenging and ultra-effective workouts from home. (photo credit: p90x.com)

Another popular fitness program involves combining what might seem like opposing exercises, like mind-body movements plus aerobics, such as the following two:

6. Spin and Yoga

A one-hour or 90-minute workout combining yoga, and speed cycling on a stationary bike. Also known as Cy-Yo, these workouts are offered in a number of health facilities across the nation.

7. Yoga Fit & Yoga Sculpt

These workouts merge traditional yoga with a variety of other activities, including strength training, core muscle building, and butt firming.

8. Yogalates

Yoga and Pilates is the art of breathing and of core strengthening exercises.

Sometimes it’s called Yogalates or Yogilates, when adding a touch of calisthenics to the poses. Both practice mindfulness, deep breathing, balance and strong core building.

How Yogalates works:

As you follow each posture, you will feel your breathing and at the same time the supporting muscles deep within your core, strengthening your entire body.

Yogilates, Urla offers about 40 poses — including back lifts, sternum lifts, leg lifts, leg circles, as well as yoga poses such as Downward-Facing Dog, Sun Salutation, The Warrior, or Meditation Pose.

[1] - ncbi.nlm.nih.gov/pubmed/8897392

Irritable Bowel Syndrome (IBS): Symptoms, Foods to Avoid and Foods that Heal

Irritable Bowel Syndrome (IBS): Symptoms, Foods to Avoid and Foods that Heal 

An estimated 15-20% of all Americans have Irritable Bowel Syndrome, or IBS (helpforibs.com).

This chronic, long-term, and incurable condition which is also called spastic colitis, mucus colitis, and nervous colon syndrome, is a gastrointestinal disorder that causes abdominal pain, bloating, mucous in stools, irregular bowel habits, and alternating diarrhea and constipation.

The large variety of symptoms such as sensitivity or intolerance to certain foods that cause digestive problems, alternating bouts of diarrhea and constipation, pain, diarrhea, constipation, bloating, can be controlled, but you have to eat the right type of foods that don't make tummy situations worse.

What foods should people with IBS avoid?

The rule of thumb here is to avoid foods that irritate or cause the body to work harder to process (mostly all fried, acidic, and processed foods.

If the foods you are eating cause gastric distress or overstimulation, resulting in diarrhea or constipation, pain, gas, and bloating, try taking extra measures in your dietary choices to help your body.

Limit the amount of dietary fat (the single most powerful digestive tract stimulant), most animal meats, dairy products, nut butter,  processed foods, fried foods, pretty much anything in a carnival or state fair, coffee, carbonated beverages, alcohol, and  tobacco products.

Don’t be discouraged, however. Even though this short list may seem like taking all the fun out of snacking and eating, the body is very adaptable and re-trainable.

You owe it to your digestive tract and body to nourish it with wholesome, anti-inflammatory, fiber filled, and fresh foods.

It is sad to hear many of my clients tell me that their doctor recommends a diet of wheat bran and raw veggies (for the fiber) and not mention a thing about stress, either.

First of all, too much raw veggies or insoluble fiber and not enough soluble fiber can immediately aggravate IBS symptoms. People with IBS should focus more on the foods with soluble fiber.

Secondly, stress is often a major factor in how people chose what to eat and the body produces more not-so-good-for-you hormones to try to combat the bad feelings. Taking up stress-reducing meditation or exercises daily should definitely address some of those anxieties.

Try reaching for more soluble fiber:

oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flax-seeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots


Soluble fiber attracts and bonds with water to form a healthy bulk, which slows down digestion. Soluble fiber delays the emptying of the stomach and makes people feel satiated, which in turn helps to control hunger and weight.

This process also affects blood sugar levels and has a beneficial effect on insulin sensitivity, has been shown to lower the LDL "bad" blood cholesterol and may help people with diabetes control their insulin levels.

Avoid Insoluble fiber:

most grains, whole wheat, bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, grapes, raisins, assorted fruits, and root vegetables with skin. (WebMD)

Remember that we are focusing on an anti-inflammatory lifestyle, here, and that IBS, though its name has to do with the bowel, is a lot more collective than just the digestive and elimination tract.

The entire gastrointestinal system, which is closely linked to mental health, brain to gut communication, food hypersensitivity, genetics, and intestinal bacterial levels needs to be understood better before client recommendations are given.

There are many great resources that highlight very clearly the IBS dietary guidelines to follow and how to eat safely for Irritable Bowel Syndrome, based on the well-established effects certain categories of foods have on the GI tract.

One particular source I helpful is Laura Knoff’s, “The Whole-Food Guide to Overcoming Irritable Bowel Syndrome: Strategies and Recipes for Eating Well with IBS, Indigestion, and Other Digestive Disorders." (The New Harbinger Whole-Body Healing Series)

A great take away from many resources is this: there isn't one specific food(s) that causes Irritable Bowel Syndrome symptoms. It is far more comprehensive.

It’s actually MOST ALL foods that are high in fat, insoluble fiber, caffeine, coffee (even decaf), carbonation, or alcohol.

Why? Because all of these food categories are either GI stimulants or irritants, and can cause violent reactions of your gastrocolic reflex. This directly affects the muscles in your colon and can lead to IBS pain, constipation AND diarrhea, gas, and bloating.

So now what?

You have now identified that IBS is not fun and you have to live with it.

By educating yourself on what types of foods exacerbate your symptoms is a great first step. The next step is to prepare your kitchen for those foods that will irritate your gastric tract the least.

Which foods will help your colon ease bowel movements?

Below are general guidelines to foods that are a fan of people living with IBS.

Try to stay away from these as much as possible!

✗ Animal Meat

This pretty much is an umbrella term that steers people with IBS away from animals and animal by-products. This means the hamburgers at fourth of July BBQ's and the bratwursts at the county fairs.

If you are a meat and potatoes kind of eater, try meat substitutes that do not wreak havoc on your digestive tracts, such as tofu and beans.

Some people with IBS say if you must have animal meat, choose those that are very lean and have little to no fat such as lean chicken or turkey. Also stay away from egg yolks (highly acidic and a big GI irritant!)

✗ Dairy products

If it is made with the help of a cow, think twice before consuming . Dairy is a big IBS trigger even if you're not lactose intolerant. Blame the fat, lactose, and the proteins whey and casein for the trickle down effect on your digestion tract.

This also goes for workout shakes made from whey protein and power and meal replacement bars that have dairy in them. Read labels carefully and avoid eating out as much as possible. Many restaurants put cream, butter, and extra fat into dishes to make them tastier!

✗ Fried, High Fat, Fast Foods, Processed Foods, Oils, Margarine, and Shortening

These foods and beverages offer no IBS benefits but plenty of IBS risks. If it is in a gas station, pretty much avoid them or read the labels very carefully!

✗ Coffee

Sorry Starbucks fans, both regular AND decaf contain an enzyme that's an extremely powerful GI tract irritant. Coffee and most drinks with  caffeine are very acidic! 

Choose herbal or green teas instead. Better yet, eat an apple!

✗ Caffeine

Including chocolate is a GI stimulant and should be avoided, especially in higher doses.

✗ Alcohol

Alcohol is a GI irritant and often triggers IBS attacks, especially on an empty stomach (though small amounts of alcohol used in cooking are fine).

✗ Carbonation in soda, sparkling mineral water, and in juices can cause bloating and cramps.

There are even science soda kits sold to children now that teach children how to make their soda. Not only horrible for the digestive tract, but it also teaches little people nothing about the effects of over stimulating our digestive organs.

✗ Artificial Sweeteners

Fat-free, low fat, sugar-free, gum lovers and ice cream lovers and processed food lovers beware of artificial sweeteners, especially sorbitol and maltodextrin, both of which can trigger IBS pain, cramps, gas, bloating, and diarrhea.

✗ Artificial fats

Artificial fats, namely Olestra in fat-free chips and other fat-free fried products have been reported to cause abdominal cramping and diarrhea in people who don't even have IBS – imagine what it can do to you.


MSG is an additive that many people have a strong intolerance to. in many Asian style pastries, snacks and has acquired lots of ugly anecdotal evidence against it regarding all sorts of digestive upsets.

It can simply be avoided, so why take a chance?

Foods to Eat

Psyllium husks is a great source of soluble fiber, and can be extremely helpful when taken daily with plenty of water. Soluble fiber alone has the ability to normalize colonic activity from either extreme.

Foods that are naturally high in soluble fiber include steel cut oatmeal, basmati rice, non white potatoes with skin, French or sourdough bread with live cultures, soy, barley, and oat bran.

High in complex carbohydrates,  these foods provide quick energy. Nuts, beans, and lentils are also good sources of soluble fiber. Watch fat contents on all nuts and nut butters.

Soluble fiber should ALWAYS be the first thing you eat on an empty stomach, and it should form the basis of EVERY snack and meal.

I always begin my mornings with a pro-biotic and 2 glasses of lukewarm water with lemon to reset the GI tract before consuming any foods.

The goal is to keep your body and blood at a PH of less than 7 and more alkaline state. By the foods we choose to eat, our colons will be able to stabilize and IBS symptoms can begin to subside and may eventually be dormant.

Additional sources: helpforIBS.com, mayoclinic.com, aboutIBS.org, healthflatters.com, amazon.com, halfmedical.com, and weightwatchers.com.