Top 10 calorie-burning exercises to do in 30 minutes

If you are 180 pounds these are the top 10 calorie burning exercises that you can accomplish in one 30 minute session: 

10. Low impact aerobics-238 calories

9. Vigorous weight-lifting-259 calories

8. Bicycling (stationary) – 302 calories

7. Rowing (vigorously) – 367 calories

6. Boxing – 389 calories

5. Step Aerobics – 432 calories

4. Bicycling (outdoor) – 454 calories

3. Rock Climbing (going up) – 475 calories

2. Handball – 518 calories

and the number one calorie-burning exercise to do in 30 minutes is. . .

1. Running 7.5 miles (8 min/mile)- 540 calories

Top 10 weight loss strategies

10. Take 10 points off of your food’s glycemic index number and get a 10 pound decrease in your body weight over a period of time. For instance, eat grapes (49) instead of dates (103).

9. Don’t work overtime. Limit your workday to 9 hours per day and that includes lunch!

8. Drink 8 glasses of cold water per day. (64 ounces, at least)

7. Get 7 hours of sleep a night.

6. Keep track of your daily food and exercise in a journal at least 6 days a week.  

5. Take 5,000 extra steps a day.

4. Eat 4 grams of fiber a day in every meal or snack.

3. Call a friend 3 times a week for weight loss support.

2. Watch no more than 2 hours of TV per day.

and the number one strategy for weight loss is…

Weigh yourself once every day. It keeps your weight loss efforts real!

From the August 2006 issue of Prevention Magazine. 

Top 10 ways to age gracefully

10. Get a pet. Taking care of a pet is a good stress-reliever and makes you feel loved…and needed!

9. Do something nice for someone. Being kind to others makes you feel good inside and makes you smile, another great stress-reliever.

8. Protect your hearing around noisy environments with ear plugs.

7 .Protect your skin with sunscreen.

6. Get out of your comfort zone. Try something new, whether it’s a new type of cuisine, a new style of shoe, a different hair cut. Go somewhere you haven’t gone before. Talk to the clerk at the store or the post office who’s helping you.

5. Keep learning.

4. Stay current with trends,gadgets and fads. You don’t have to buy it or commit to it, just know what it is and try it if you get a chance. See no. 5.

3. Believe in God and His whole family.    

2. Laugh harder, louder and longer than anyone else. Laughter does you good, like a medicine!

And the number one way to age gracefully is…

Love! Love your friends, family and the people that are a part of your life. Love is what makes the world go ‘round. Love will keep us together. All you need is…Love!

Top 10 (+5) Foods that can stop your metabolism

Some of these might make you cry…get out the tissues.

15. Movie Theatre Popcorn

14. Processed cheese food

13. Red and white labeled soup

12. Fast food french fries

11. Donuts!

10. Restaurant or delivery pizza

9. Alfredo sauce

8. Caffeine

7. High fat snacks and chips

6. Soda Pop

5. Saturated animal fats (Like steak!)

4. Alcoholic beverages (like beer!)

3. Nitrites (found in processed meats that you get at the deli)

2. Olestra (who eats this crap?)

and the number one food that can stop your metabolism from burning fat, not to mention make you really fat, is…

Hydrogenated Fats 

(Credit where credit is due…from personal trainer and e-book author Rob Poulos “Forbidden Secrets to Igniting Your Fat-burning Furnace”.) 

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