1. The longer the workout, the better

If you’re looking to burn fat and improve your health, then high-intensity interval training (HIIT) is the way to go!

HIIT or high-intensity interval training, which requires a fraction of the time compared to conventional cardio, has been shown to be more efficient and effective compared to longer, slower cardio exercises. 

A study from scientists at Canada’s McMaster University, adds to the growing evidence for the benefits of short-term high-intensity interval training (HIT) and shows that HIIT produces the same physical benefits as conventional long duration training, despite taking much less time.

When you’re exercising for more than two hours straight,  your body releases stress hormones and more specifically high amounts of cortisol. Cortisol inhibits weight loss causing your body to react by storing fat and retaining water out of self-protection. 

The opposite of what is desired.

2. Say NO to fats and carbs

A lot of people think that fats and carbs are bad for you. But is that true?

It's not that simple. The truth is, there are some fats and carbs that can be good for your heart health and help with weight loss. But there are also fats and carbs that can increase your risk of developing heart disease or diabetes if eaten in excess. Here's what you need to know:

It's more crucial to concentrate on consuming healthy "good" unsaturated fats and avoiding dangerous "bad" trans fats than following a low-fat diet. A balanced diet should include the right amount of healthy fat and a great way to maintain a balanced diet is by limiting foods high in saturated fat (such as coconut oil), avoiding "bad" trans fat (such as fried fast food), and choosing foods with "good" unsaturated fats (such as olive, avocados).

Simply reducing carbohydrates has little effect on metabolism or fat loss. According to studies, carbohydrates are no worse than any other nutrient for your waistline. Studies have shown that there is no difference in how much body fat changes when low carb and high carb diets are matched for calories. In fact, consuming the right kinds of carbs can actually help you lose weight, stay healthy and give you energy.

The bottom line is, don't neglect fats or carbohydrates because they are essential components of a nutritious and well-balanced diet. Choose carbohydrates and fats that are brimming with fibre, protein, vitamins, and minerals and avoid those that are nutrient-deficient.

3.Trending fat burner recipe: lemon and coffee

Coffee and lemon have been touted as a weight-loss miracle—but they're not.

Consuming fewer calories or burning more of them are the only ways to lose weight.

Recent research has found that caffeine may stimulate a type of metabolically active fatty tissue (BAT) that decreases with age and can metabolise carbs and fats. Ans also determined that caffeine from a standard 8-ounce (240-mL) cup of coffee can boost BAT activity, causing an increase in metabolic rate.

Similarly, studies suggest that caffeine may enhance the effects of exercise. So, the potential weight loss effect may be due to the caffeine present in the coffee, rather than the mixture of coffee with lemon.

4.Morning workouts are more effective

When it comes to exercising, there’s a lot of conflicting information out there. The truth is, there's no one perfect time of day to exercise. Your body has its own internal clock, and it regulates many functions in your body—including when you feel tired and energised. So what happens if you exercise at different times of the day?

If you exercise first thing in the morning, your body temperature will still be low and your muscles will be relaxed. This means they'll be able to contract more easily, which could mean better results for some exercises like weightlifting or running. But as the day goes on, your body's temperature increases, which could lead to stronger muscle contraction and greater exercise efficiency (meaning easier workouts). This means evening workouts might actually give you better results than morning ones!

So when should YOU work out? Whenever it fits into your schedule and makes sense for YOUR BODY to be most likely to do it.

5. You can only build muscle with weights or machines

There's a common misconception that you need weights to get a toned body. The truth is that building muscles without weights or machines isn't just possible — it's actually pretty simple to achieve.

The trick is to focus on bodyweight exercises like push-ups and pull-ups for resistance training or strength training. A good workout mat setup might be the only training equipment you need.

Your daily workout routine must have a progressive overload structure. And don’t forget that, no matter how long and hard you train, consuming the right foods and supplements is crucial for building muscles.

You must also set yourself up for success. If you are not a morning person and cannot get up at 6:00am - that’s OK! Pick a time that works for YOU. Don't feel like you have to fit into somebody else's schedule—you know what works best for you. If that means working out at midnight when no one else is awake, just do it!

So if there's one thing we'd recommend, it's picking a time of day when you know you can commit to consistently—and sticking with it.

Check out the pros and benefits of Morning and Evening workouts here.

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