4 simple hacks to burn fat before work
Lighten your load
For busy, ambitious men in 2019, sleep is an invaluable commodity. But as tempting as the snooze button might be during a hectic week, the regular last-minute crawl from bed to bus to desk could be sabotaging your weight-loss goals. The reason? Blue light wavelengths, found predominantly in early morning sun, affect your circadian rhythm, which in turn helps regulate your metabolism and appetite. It’s the reason you’re quickly sated by a bowl of porridge after a morning run while a plate of bacon and eggs barely touches the sides after a lie-in.
(Related: 6 ways to guarantee a brilliant night's sleep)
In fact, a recent study published in PLOS ONE found that for every hour light exposure is delayed, your BMI can rise by 1.28 points. Sadly, you can’t cheat the system by scrolling Instagram in bed. Yes, smartphones emit blue light (it’s what keeps you awake at night), but 500 lux – equivalent to office lighting – is the minimum brightness you need to benefit; daybreak’s 10,000 lux, on the other hand, will burn through your BMI. Early birds max the burn.
Take a belly blow
Switch off your alarm and take five deep belly breaths, inhaling and exhaling over 3secs. This immediately energises your system and wakes up your metabolism.
Find fat’s Kryptonite
Roll out of bed and do 20 reps of the Superman stretch on all fours. It’ll mobilise your joints, helping you to go further (and burn more calories) on your morning run.
Squeeze your waistline
Crawl to the kitchen, add fresh lemon to 550ml of filtered water and down it. It’ll cleanse your digestive system, balance alkaline levels and help your gut slice through fat all day.
Video: Shaun T's 5-Minute Fat-Blasting Workout
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