Tips To burn 500 calories per day.

You can immerse metabolism approximately 200 calories per day since the age of 20. If the jeans worn tightening, you do not need to panic. Begin to try a more intelligent approach to eliminate fat to build muscle while keeping weight and stay fit. Here are seven tips that can help your metabolism better, even when he sleeps, and can burn up to 500 calories per day. Sports or physical activities outside (especially when the weather is windy) A study found that a person can burn up to 10 percent more calories when they walk or run outside instead of a treadmill in an air-conditioned room. In addition to more energy used to push yourself on the ground, windy weather helped a lot too. Because, with a little against the wind or other elements in the air, it also helps you burn more calories.

• Always warm-up

Maybe you always want to miss this one step to save time. But, in fact you have passed a moment of burning calories. In fact, according to physiologists Pennsylvania State University, heating is necessary to increase your core body temperature and increase fat-burning enzymes. For every degree the temperature rises, the level of metabolism in your cells increased approximately 13 percent. Warm up for at least five minutes necessary to gradually increase heart rate, blood distribution into your working muscles, improving your breathing, and get the maximum boost in metabolism and burn calories.

• Use the time to 12 minutes of hard exercise

To really lose weight, at least you need to take up 12 minutes (excluding warm up) periodically conduct high-intensity activity (where you breathe a bit harder) at least four days a week. That was the time it takes to get the training effect, which can increase your body's ability to optimize the oxygen and produce more fat-burning enzymes

• Exercise intervals

Calories and more fat will burn when the person doing the exercise with intervals, or a time-out, rather than the occasional hard exercise. A study conducted by the College of New Jersey against 48 men and women, found that those who ride a bike with a certain intensity, such as pedaling a little harder just for five minutes and then a little more relaxed for five minutes about half an hour exercise, capable of burning about 15 percent more calories than their counterparts who are constantly cycled for 30 minutes.

• Set aside 1 hour once a week

According to one small study done by researchers at the University of Victoria in British Columbia, found that people who exercise for 60 minutes can burn nearly five times the calories than people who only takes 30 minutes of activity.

• Lift the dumbbell (dumbbell) weight

For example, for you are accustomed to carrying over 5 pounds for 10 times, try to lift it twice, because it can burn calories, about 25 percent more. The reason is, the heavier the burden will make the protein in your muscles destroyed, so that your body requires more energy to restore it. That's about your muscle tissue is built.

• Move more throughout the day

You can burn up to 350 calories per day, which is enough to "throw" more than 35 pounds or 15 pounds this year, just by walking. This you can do while talking on the phone, while chatting with your colleagues in the office, or walking a distance assignments location not too far away.