Lose weight in 8 minutes

Rise and exercise

When it is suggested to people that they get up eight minutes earlier in the morning to exercise, you sometimes get, ‘Oh, I’m not a morning person. As soon as the alarm goes off, I’ll hit the snooze button.’ If you keep thinking that way, yes, that’s what you’ll do.
Don’t believe that there’s such thing as not being a morning person; that’s all in your head.
Here are two great reasons to change your sleeping habits:

A commitment to consistency

Morning is the only time of day that most people have free. Later in the day, distractions will come up. You may plan to do your exercises during a lunch break, but a friend asks you to lunch, and you think, ‘Okay, I’ll do them after work.’ But, after work, your ten-year-old asks for help with his homework. Then your husband wants to snuggle on the couch. According to research, morning exercisers have a better stick-with-it rate. When you commit to exercising in the morning, you bypass excuses.

That feel-good feeling

Exercising sends a signal to your pituitary gland to release endorphins, your body’s natural feel-good drug. The more endorphins you have in your bloodstream, the better you feel. When you exercise in the morning, you will feel and handle yourself better no matter what happens in your day, whether it’s getting stuck in a traffic jam, dealing with an annoying co-worker, or tending to a sick child.

Build muscle to lose fat and feel younger

An important factor that determines how much fat you burn throughout the day is the amount of lean muscle tissue in your body. The more lean muscle tissue you have, the more efficiently your body burns fat.
Normally when you lose weight, you lose 75 percent of it as fat and 25 percent of it as muscle. But when you do strength training, you lose nearly all fat and no muscle. Lean tissue derives 75 to 95 percent of its energy from body fat, so for every new pound of muscle you build, you incinerate about 30 additional calories per day. The more lean tissue you have, the more body fat you will shed—even at night, while you sleep.
For example, if two women weigh the same amount but one has five pounds more muscle, she will burn an extra 150 calories a day.
You’ll feel younger too, because strength training turns back the aging clock. Strength training also encourages you to exercise more throughout the day. Once your muscles become stronger—usually by week two or three—you will find yourself suddenly doing things you never thought possible. You’ll take a walk instead of sitting in front of the TV, take the stairs instead of the elevator, and take quick walking breaks instead of sitting at your desk all day. All of this will accelerate your results.

Burn Fat Faster

12-week walk-to-jog plan

Here are three good reasons to pick up the pace when you exercise: It’s easier than you think, you’ll get fitter and healthier in no time and you’ll reach your weight loss goals faster.
Women who run more than ten miles a week have slimmer waists, narrower hips, lower blood pressure and higher levels of “good” HDL cholesterol than do those who exercise less intensely. Yet all these benefits are lost on millions of women who are afraid to take that first quick step. The secret is getting your muscles, connective tissues and joints accustomed to the higher intensity by slowly sneaking jogging into your walking workouts. Hundreds of women who thought they could never run a mile just glow when they finish a 5-K.
You can design a 12-week walk-to-jog programme to get you in shape to run a 5-K whether you’ll actually run one or not. (If you do, you’ll get a cool T-shirt and sometimes a bag of free stuff just for showing up.)
Training for a 5-K event is a great way to boost your motivation to exercise, increase your self-esteem and blast away about 340 calories in 30 minutes.
Before you begin, you should be able to walk for 20 minutes comfortably. Walk for five minutes to warm up before your workout and to cool down afterward; stretch when you’re done. After 12 weeks, you should be able to jog continuously for 45 minutes.