Morris County NJ Personal Trainer Introduces 4 ways to blast 500 calories at work!

By Jose Fuentes/M.S./CPT/S.C.S./K.A.S.C/Copywriter

Whether you are resting, eating or moving around, you are burning calories In fact, you burn about one calorie a minute just breathing.The average active female expends about 2,200 calories a day compared to 2,900 for her male counterpart. However, to burn an extra 500 calories a day will require some effort. There are a variety of workout options that will achieve your goal in one hour. Nonetheless, the easiest way is to simply follow these 4 methods

1-Walking 5 miles a day is equivalent to 10,000 steps. Therefore, my first recommendation is to buy a pedometer and put it on first thing when you wake up in the morning. Just go about your normal day on the first day. Right before you go to bed record your steps in a journal. Now that you know how many steps you take in an average day, you can decide how you can get to the 10,000 step target. Which as mentioned is equivalent to 5 miles!

2- Do calisthenics like: push ups, sit ups, pull ups, jumping jacks, squats, jump squats. In this group to burn 500 calories you need to do a little over an hour's worth of calisthenics to burn 500 calories.

3-Work in your yard. This summer time get out there and start planting, weeding and cleaning up. You'll be happy with how it looks and how you feel. Yard work can burn between 300 and 500 calories an hour depending upon your level of activity, but an hour and a half outside will fly by.

4-Don't chug your calories. When I sit down with clients for nutrition counseling most of the time they don't count the calories they chug down. Let's put some numbers in perspective: With breakfast, one iced medium vanilla latte equals 190 calories.With snack-time, one Coke equals 135 calories. With lunch, one cup of apple juice equals 120 calories. With dinner, one cup of wine equals 100 calories. Add these all up, and that's 545 calories! Please opt for water instead.

To lose one pound, you have to burn 3,500 calories. Therefore, if you break it down. To lose a pound a week, do an hour each day of any activity that burns an extra 500 calories.Anything you do for six weeks becomes a habit. So schedule that appointment (your workout) and don't let anything get in you way. Also find a picture of someone you want to look like and keep it posted in front of you during your workout where you can see what you are shooting for. It helps when you wonder why am I doing this or when you feel you want to quit.