99 proven tips on how to become slimmer

One diet follows another, but you still can’t lose weight.

What food to choose for weight loss?

Add 1 vegetable (fruit) per day. Until you reach 8 servings daily!

Eat at least 2 pieces of fruit or vegetable at every meal.

Watch your portion sizes if you don't want to buy increasingly larger clothes.

Eat slowly! Smell the food, peel it or unwrap it, place it on a plate, sit down and then eat.

Start eating a good breakfast! This rule helps you not to go overboard with calories in the evening.

Make sure your plate is half filled with vegetables (fruits) at every meal.

Eating out? Order half a portion or ask to wrap the other half to go. A typical restaurant meal contains between 1,000 and 2,000 calories. And for women, 2000 is the daily norm!

If you are eating out (business lunch), then share dessert with a friend and instead have a fruit snack 2 hours later.

Use a salad plate instead of a dinner plate. Compare the diameter of the plate 19 cm versus 26 cm!

10.

Watch what you eat! In other words: eat only from plates. Don't neglect serving.

11.

Eat low-calorie foods first: vegetables, lettuce, soup. The saturation signal will arrive without delay.

12.

Choose 1% milk instead of full-fat milk.

13.

Juice is a fairly high-calorie drink. Don't forget the rule: no more than 1 glass of juice per day!

14.

Get most of your calories from fresh food. It is better to eat fresh fruit than to drink packaged juices.

15.

To lose weight properly, you need to keep a food diary.

16.

Follow the Chinese proverb: Eat until your stomach feels half full.

17.

Use mustard instead of other sauces.

18.

Don't forget about light vegetable, chicken, mushroom, and bean soups. They contain few calories and are very filling.

19.

Forget about lemonade, Coca-Cola, sweet tea and coffee. With such drinks, your daily caloric intake increases very quickly. Love green tea without sugar!

20.

Take food with you to work.

21.

Never eat while standing.

22.

If you drink juices, dilute them with water.

23.

Eat vegetables for dinner.

24.

Eat at home!

25.

Limit your alcohol intake.

How to Include More Vegetables in Your Meal Plan and Still Lose Weight

26.

Instead of alcoholic drinks, drink tomato juice.

27.

Cook vegetables deliciously! For example, sprinkle a salad of grated carrots with pine nuts - it will turn out incredibly tasty!

28.

Make vegetable salads with colorful beans. Such mixtures are sold in supermarkets.

29.

Don't forget that vegetable soup contains vegetables: eat it!

30.

Potatoes are also vegetables! Don't cross it off your grocery list.

31.

Use baby vegetable purees (only without butter and milk!) when cooking. Add it to sandwiches, instead of sauce for pasta, salads, and soups.

32.

Make sure you always have fresh vegetables and herbs in your refrigerator.

33.

Really don't like vegetables? Relax! Choose the ones you like or eat fruits (oranges, mangoes, melons).

34.

Don’t forget to “keep” packages of frozen vegetables in the freezer. They are a life saver if you don't have much time to cook.

Preface

Have a nice moment, Reader!

Who you are? Fatty? Fat man? Or a slender model who wants to lose a few kilograms?

Now you are holding this book in your hands, leafing through it, deciding whether it is interesting to you. Will we be useful to each other? Will there be mutual sympathy that will allow us to say a heartfelt goodbye on the last page of the book?

Any longest journey begins with the first step, and this step is impossible without the DESIRE to change something. They say that desire is like money: you either have it or you don’t. Before the book can possibly become your guide to action, answer two questions.

Do you think you are absolutely healthy?

Are you happy with your weight?

If you answered “YES” to both questions, then congratulations: you know the secret to being happy! In this case, only an interest in the problem of excess weight will allow you to continue your journey through the pages of the book.

If you answered NO, what do you want?

Would you like to regain your body's slimness and improve your health?

If your answer is YES, then I AM COMING TO YOU! I have a serious intention to help through the book everyone who wants to go to the land of Slimness and stay there forever. I hope that YOU are a thoughtful person, and that the problem of excess weight that WE are going to solve is relevant to you. I suggest you communicate throughout your journey using the formula: “YOU + ME = WE.”

When you come to visit, you drink the tea that is offered to you and thank you. When refusing, you say the same word “thank you” out of politeness. If at any point you wish to stop reading for any reason, then I will accept your departure with humility, with gratitude for being with me until your interest and desire to communicate dried up.

Let me offer you my “cup of tea” and a journey to another reality, where there are no obese people, but there are SLIMMER WOMEN and SLING MEN, active and handsome. And each of you will be able to live in a happy country of Slimness, because all this is very POSSIBLE.

Diet guidelines for weight loss

35.

“The best portion of high-calorie food is the smallest. The best serving of vegetables is the largest!”

36.

“The taste of the product will disappear in a few seconds. So you can enjoy a small piece!”

37.

“I want to be active, even when I have grandchildren, so I have to take care of myself!”

38.

“You always need to move forward, even if things don’t work out!”

39.

“Getting fat means putting your body under even more stress, making it easier to lose weight”

Author's gratitude

The creation of this book would not have been possible without the direct and indirect support of many people.

For several years, the “Slimness” training (for those who want to solve the problem of overeating) took place in the cultural center, the director of which was an intelligent and sympathetic person - Vladimir Tsygalyuk.

I thank all my clients whom I have counseled regarding their obesity issues for their cooperation and helpful feedback.

I admire the scientists who created and are developing the wonderful science of neuro-linguistic programming (NLP): Richard Bandler, John Grinder, Robert Dilts. The weight loss techniques I offer are based on NLP technologies.

Thanks to my mother—I thought of her as I spent long hours at the computer, typing and editing the text of a book—for understanding how much our health depends on nutrition.

And thank you, my wonderful and wise cat Phil, who taught me the most important thing - to think before you eat something.

I eat right, but I still don't lose weight. Which mistakes?

40.

You skip meals. Many people do not have breakfast and then gorge themselves at night.

41.

You “allow” yourself to gain weight: eating a 600-calorie chocolate bar in a day is as easy as shelling pears!

42.

You don't watch your portions: many people eat 4 servings of pasta instead of one.

43.

You consume high-calorie snacks - dried fruits, without counting their quantity or high-calorie sandwiches.

44.

You don't move much.

45.

You snack on nuts: nuts are high in calories and are not suitable for daily snacking!

46.

You think that all vegetables and fruits are low-calorie.

Spring weight loss plan: how to become slim in three months

Marina Kopytko

nutritionist

The most reliable path to stress-free transformation is an individually selected diet combined with physical therapy. Of course, you can’t do without willpower. You will have to change some habits, give up some of your favorite foods and love those that are not on your list of favorites. It is important to consider one more point: depending on your body type and individual characteristics, there are some nuances in how and where fat is deposited. The same subtleties apply to the process of eliminating accumulated excess. Determine which type suits you best, set a goal and day by day, within three months, get closer to it. You will succeed!

Abdominal obesity

It can also be called “visceral type”: fat actively accumulates in the abdominal area. Such a “belt” is jokingly called an “airbag”, but jokes about this are completely in vain. A waist of more than 92 cm in men, and 80 cm in women, indicates an increased risk of developing metabolic syndrome, high blood pressure, cardiovascular accidents and diabetes.

Foods such as baked goods, white bread, and excess consumption of potatoes and fast food contribute to the accumulation of belly fat.

The above products should be replaced with whole grain bread, potatoes should not be fried, but boiled in their skins, and coarse black rice should be used, but these are only general guidelines for the diet.

What to do?

Normalize your daily routine. Any disruption to the rhythm of life is stress for the body. Try to go to bed and wake up at the same hours every day. The more regimented your day is, the better.
Eat foods with plenty of fiber. It is advisable to eat at least 30 grams of dietary fiber per day with food. Moreover, according to statistics, people with abdominal obesity consume no more than 17 grams of fiber per day. By the way, fiber is found in such simple and affordable foods as white and cauliflower cabbage, whole grain flour, oatmeal, other vegetables and fruits, and legumes. You can use different bran.
Attention! There are also contraindications for the active use of fiber: these are acute attacks in gastrointestinal diseases.
Get enough sleep. The fact that lack of sleep increases the risk of developing obesity has long been proven: those who sleep less than seven hours a night are almost three times more likely to be overweight than those who sleep at least 7-8 hours.
Drink plenty of water. When the body is dehydrated, it gains fat stronger and more actively. This is why it is very important to drink more when losing weight. And not coffee and tea, but clean water. It is she who removes toxins, maintains normal secretion of the mucous membrane and helps break down fat.

Exercise stress

Focus on cardio activities such as walking, swimming and running on the treadmill. It is important to choose the right pace and duration of the workout: you should not be out of breath and very tired. Speed 4–5 km/h for 60 minutes, at least three times a week. Try to inhale through your nose and exhale through your mouth. This is a general rule for both the hall and the street.

If the weather permits, it is better to give preference to training outdoors. This is also important because the skin should begin to produce vitamin D, a powerful assistant for the breakdown of fat. Walks in parks and forests, where there are many coniferous plants, will be of particular benefit. The smell of pine needles and resin is very beneficial for the immune system. Even three weeks of exercise will give a visible result in reducing abdominal volume by 2-3 cm.

Use running mobile apps for beginners. Which ones are the most convenient, see HERE

Fat is deposited in the buttocks area - pear-type obesity

It is more common in women and indicates incipient obesity, because if it is not stopped in time, fat will begin to accumulate in the abdominal area.

What to do?

Reduce the amount of meat and give preference to lean fish. You need to remove table salt from your diet. Use low sodium salt instead. You should categorically avoid canned food, semi-finished products, sausages and sweet soda, and consume no more than two teaspoons of unrefined oil per day.
If you cannot completely give up sugar and coffee, try to significantly limit their consumption and consult a nutritionist for help.
Greens, vegetables, and dairy products must be included in the diet in sufficient quantities. It is also necessary to drink herbal teas and clean water.
Use aromatherapy. Inhaling pleasant aromas perfectly controls appetite and increases the body's defenses. Essential oils of tea tree, myrrh, lemon balm, cinnamon and vanilla calm the appetite and normalize the amount of food eaten.
Exercise regularly. Physical activity will keep the body in good shape, improve blood circulation and speed up metabolism.

Exercise stress

Don't be lazy, do exercises in the morning. Include the following exercises in the complex.

Turns. Place your feet wider than your shoulders, spread your arms out to the sides at shoulder level. As you exhale, without changing the position of your left hand, turn around completely to slap it with your right hand. As you exhale, return to the starting position. Repeat ten times in each direction.

Knee lift. As you exhale, bend your left leg, trying to lift your knee towards your chest. Touch it with your right hand (hand or elbow). Repeat for two minutes and change legs and arms.

Riding a bicycle or imitating it. Lie down on the floor. Place a folded towel under your lower back. Raise your legs and imitate riding a bicycle. In summer you can ride a bike in parks, but in winter you have to pedal while lying on your back. This also strengthens the abdominal muscles and also relieves stress from the spine. Three weeks of such training will beautifully change your figure.

Find the most effective mobile fitness apps HERE

The upper torso (chest and shoulder girdle) improves the most

This type of fat gain can occur both in former athletes and in women who have undergone, for example, liposuction, but have gained fat after it or have certain anatomical features of the body (large breasts).

What to do?

Reduce fat in your diet. Unload your table from dishes that are heavy on the stomach. For example, dress your salads with natural low-fat yogurt instead of mayonnaise.
Do not drink more than 200 ml of dry wine or 100 ml of strong drinks per day. This is a relatively harmless dose of alcohol.
Control the amount of food you eat. The correct portion is the size of your palm.
Start your morning with a glass of water with a slice of lemon. Drink water throughout the day.
Practice a contrast shower. This is a gentle but very effective hardening procedure. When changing high and low temperatures, the body experiences a kind of stress, which improves immunity and stimulates collagen synthesis. This procedure helps tighten the skin.

Exercise stress

Swing your legs. Stand straight, feet together, take a light dumbbell in your right hand. As you exhale, simultaneously lift your left leg and right arm so that they form a diagonal; lower as you exhale. Repeat ten times. Switch arms and legs.

Squats. Spread your legs as wide as possible, hold your hands in front of your chest (the fist of one hand rests on the palm of the other), while inhaling, squat down, while pressing your fist onto your palm. Repeat ten times and change hands.

Lunges. Place your feet together and place your arms along your body. As you inhale, take a long step forward and lower yourself down, bending your knees to a right angle. At the same time, bend your elbows as you exhale and return to the starting position. Repeat 20 times and perform lunges with the other leg.

Even distribution of fat

In practice, a uniform distribution of fat is often found, when it is deposited in all parts of the body and looks more or less evenly. Fat can be present in children and adolescents from birth due to hormonal imbalances, or it can be in people after 30 years of age, when for various reasons a person sharply reduces the level of physical activity, metabolic hormonal processes slow down, and fat is deposited in the omentum between organs in the abdominal cavity, in subcutaneous fat and on the walls of blood vessels throughout the body. This leads to disruption of the heart and a deterioration in the supply of nutrients to the brain.

According to WHO, currently in Russia 55% of people are overweight.

What to do?

Focus on plant-based foods. Thanks to the high fiber content, the intestines are perfectly cleansed, which, in turn, will keep the metabolism in good shape.
Reduce your intake of animal fats. Butter, lard, etc. should be consumed very sparingly.
See a doctor and get tested. This distribution of fat may indicate a malfunction of the thyroid gland, adrenal glands and sex hormones. This situation requires medical supervision.

Exercise stress

Exercises on an ellipsoid will be very effective. Firstly, this simulator provides a uniform and gentle load. Secondly, you will evenly work out all muscle groups: these are the muscles of the back of the thighs, lower legs, buttocks, deltoid muscles of the back and even the muscles of the shoulder girdle. The optimal training duration is 45 minutes. Approximately 350 kcal are burned at an intensive level of exercise.

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What to include in your diet if you don’t want (don’t have time) to cook

47.

A glass of kefir with natural berries and whole grain bread.

48.

A small sandwich with a portion of vegetables (no sauces or mayonnaise) and an apple.

49.

A peanut butter sandwich, a glass of milk and an apple.

50.

Prepared chicken breast and frozen vegetables (cook in 5-7 minutes in the microwave).

51.

Vegetable salad (fresh vegetables) + cheese or cottage cheese.

52.

Fresh vegetable salad with boiled egg.

53.

Frozen vegetables (cook in the microwave) with cheese and nuts.

54.

Boil quick porridge (buckwheat, oatmeal).

55.

Make a sandwich with whole grain bread, chicken breast and tomato.

56.

Heat the finished soup.

57.

Fruits are the fastest and easiest dinner!

58.

Make any vegetarian sandwich.

59.

Chop the fruit and mix with yogurt - your fruit salad is ready!

How to avoid gaining extra pounds during holidays and vacations

60.

Don’t tell yourself: “you can do anything on vacation!”

61.

Eat on time! Don't forget to eat before your party or birthday: people don't meet to eat!

62.

At a party, try to stand away from food.

63.

Don’t eat high-calorie foods: your stomach will be hard afterwards.

64.

When on vacation, do not wear loose clothing: be careful not to gain weight.

65.

If you hosted a party at your home, try to distribute all the food to the guests at the end of the holiday. You won't be tempted to eat a unhealthy piece of cake or finish a salad with mayonnaise.

66.

On vacation, choose a long walk instead of a big dinner.

67.

Make fitness and exercise a primary priority.

68.

Don't forget about dancing at the party! Smiles, movement, lightness in the stomach are guaranteed to you!

Tip #2. Avoid fractional meals. Eat 3 times a day.

Eat 3 times a day without snacking. As a rule, everyone advises eating 5-6 times a day. However, there is no evidence anywhere that eating multiple meals improves metabolism. In addition, studies were conducted where 2 groups of people ate the same amount of food. Only some of them ate 3 times a day, and others 6. There was no difference in the rate of weight loss. In addition, even 2 meals are enough to lose weight. It is not the quantity of food consumed that is important, but the quantity of food consumed. Oh haha how I wrapped it up, didn’t I?

Don't snack on your way home or to work. You should have three meals at the same time.

Plus, eating three times a day is much more convenient. It's easier to organize and most importantly, you get rid of snacks. This is especially important for those who are used to cooking and tasting food, snacking at work, or eating ice cream or nuts on the way home. Nothing should enter your mouth between meals. Snacking is something that will make you fatter or prevent you from losing weight.

I love sweets... how to limit your diet to sweets

69.

First of all, if you cannot live without sweets, then leave a calorie limit for such pleasures.

70.

Remember that the more sweets you eat, the more you want! And they are high in calories. Replace them with apples.

71.

Remember that there are desserts with less calories than chocolate and cake. Choose dried fruits, marshmallows, marmalade and marshmallows.

72.

Try to live at least 2 weeks without sweets: you will understand that addiction to sweets exists!

73.

Allow yourself to eat more fruits, then sweets will not be your deepest desire.

74.

Control sweet calories: 150 kcal from sweets - no more!

75.

If you want to eat candy, it’s better to eat a piece of dark chocolate. If you want to eat caramel, then choose healthy and tasty candies with natural fruit juices.

What does it mean to you to “watch your diet”?

This means not making a “garbage dump” out of your own body and excluding from your menu sausages, fast food, soda, mayonnaise, ketchup and all other things that the body does not need - sweeteners, preservatives, concentrates. Especially if you have been accustomed to such products since childhood. Monitoring your diet means completely reconsidering your habits and forming them anew.

If we talk about my personal revision, then, firstly, I excluded from my daily menu all “survival products” - what our grandmothers and parents grew up on: flour, potatoes, sausage and everything that I listed above. I didn’t choose the grueling path of counting calories, but simply asked myself the question before each meal: “Does your body really need this?” Over time, this question has become a habit and without an answer to it, I simply don’t start eating.

Secondly, I reconsidered my attitude towards my favorite products. For example, I absolutely love chocolate and used to be ready to consume whole bars of it. And, since there was a need to reduce the dose of chocolate consumption, I had to first choose the “lesser evil” - bitter varieties of chocolate. In addition, this addiction to one product led me to believe that the body was lacking some specific substance. As a result, it turned out that such “chocolate love” signals either psychological stress, or hormonal problems, or a lack of magnesium (which fights insomnia, improves mood, relieves anxiety, helps overcome psychological and physical overload, strengthens bones and muscles , promotes the production of serotonin - the hormone of good mood), as well as potassium and other beneficial microelements. So, instead of asking, “How can you avoid eating too much chocolate?” Another one appeared in front of me: “How to compensate for the lack of vitamins?” It turned out that it was quite simple: during periods of “chocolate cravings” you could eat a handful of nuts or seeds, a fruit salad or a dish of legumes. As a result of the search, I was able to replace the need for chocolate with fruits high in beneficial microelements - bananas, avocados, watermelons, apricots, cherries. From such a replacement, the body also received bonuses - more vitamins, getting rid of skin rashes and extra pounds.

How to avoid eating at night

76.

Be sure to have breakfast, lunch and dinner. People who eat too much at night skip meals, especially breakfast. And then they don’t want to have breakfast, what kind of breakfast can there be after a hearty dinner? The circle closes. Rip it apart. Try not to eat after 6, and then you will understand how much you want to eat in the morning!

77.

Be sure to eat at the table in the evening!

78.

Have a cup of raspberry tea. This taste creates a feeling of fullness.

79.

Find something to do in the evening! A person often eats out of idleness, and not out of hunger.

80.

Learn to cope with stress without eating too much food! Here are some ways to relieve stress.

81.

Hang a sign on the refrigerator: “Closed after 19-00”

82.

Brush your teeth immediately after dinner: the brain will receive a signal that you no longer need to eat.

83.

Do not eat while watching TV, at the computer, or reading a book.

84.

“Not eating in the evening” does not mean “losing weight.” If you eat a lot during the day, then this will not save you. Watch your food quality!

Tip #1. Avoid exercise while losing weight

Don't exercise to lose weight. Yes Yes! You heard right. If you are more than 10 kilograms of excess weight, do not exercise. Sport takes away our Willpower. It exhausts us mentally (if you haven’t done it before), after training you always want to eat more and it’s easy to forget about your intended goal. If you are over 20 or 30 kilograms overweight, do not start exercising until you have lost 10-20 kilograms. Ideally, you need to start training 3-4 months after a stable weight loss of 4-5 kilograms per month.

Who can play sports? For those men or women who have already done it before and sport is part of your life. I recommend everyone else to focus on nutrition. Your weight depends on it, and not on whether you play sports or not.

Many people think that if you exercise, the weight will come off faster. This is mistake. Those who do not exercise lose weight faster and can do it longer, since it is easier for them to mentally adhere to the desired diet.

Losing weight and giving up previous eating habits is already a lot of stress for the body, don’t make it worse with physical activity.

How to diet without harming your health

85.

Don't eliminate fats from your diet. A little bit is possible and necessary!

86.

Don't skip breakfast - otherwise you will feel tired.

87.

Don’t forget about the variety of vegetables and fruits - according to the new pyramid of proper nutrition, they are the basis of our diet.

88.

Eat a small yogurt instead of another cup of coffee: the combination of proteins, fats and carbohydrates makes you feel full and improves your health.

89.

Replace mayonnaise with lemon juice and olive oil.

90.

Eat frozen vegetables. By steaming them you will get maximum benefits and minimum calories.

91.

Take vitamins. The body needs vitamins and minerals.

92.

Fitness training does not cause increased appetite. On the contrary, they reduce it! Don't neglect them!

93.

Don't forget about water. The need for water does not decrease with age. But the sensitivity of this need decreases. As a result, a person does not receive enough regular water, while it seems to him that he is hungry. In addition, dehydration reduces metabolism by 3%.

94.

Listen to audiobooks or pleasant music. Take a walk and don't focus all your attention on food.

95.

Think calm yoga isn't for you? Think again! Yoga can burn between 250 and 350 calories per hour. Energy consumption is comparable to an hour-long walk. So, if you don’t want to leave the house, do yoga. Check out yoga exercises for weight loss.

96.

Don't forget about hot meals. What could be better than mushroom soup on a cold winter day?

Tips for losing weight and being slim

Determine your body type and choose a realistic role model. Use the body type calculator for this.
Determine and stick to your body fat percentage. Make sure you maintain healthy levels of body fat. Not enough fat can be just as dangerous as too much, especially for women, and even more so for girls. Ideally, your body fat percentage should be calculated by a specialist. To get a ROUGH idea, use a body fat calculator - but still, consult a professional!
Determine your ideal weight based on your body type.
Create a calorie deficit by reducing your caloric intake by 15-20% of your normal needs to maintain weight. Use a calorie calculator to find out how many calories you need. Stay away from crash diets and very low calorie intake to prevent your hunger defense mechanism from being triggered.
Zigzag calorie intake (calorie rotation method), that is, changing calorie intake every few days. For example, 3 days of low calorie eating followed by 1 high calorie day. This will prevent your body from getting used to it, you will avoid a weight loss plateau and reduce the temptation to “cheat.”
Eat 5-6 small meals throughout the day to keep your metabolism high and to avoid cheating.
Cardio exercise is a must. If you want to get thin and toned, and not look like a bag of bones and fat when naked, you need to exercise. Exercise will increase the calorie deficit you create while dieting, which will help you lose weight and also build a beautiful body. Diet helps you lose fat, but it doesn't create a toned body—exercise does that. Exercise will tone your muscles and also speed up your metabolism. A good metabolism is important because diet SLOWS your metabolism. Physical exercise counteracts this slowdown and also improves the state of the cardiovascular system and overall health. Try a cardio-based weight loss workout plan.
To be thin and look great, you need to constantly exercise. Diet usually causes a reduction in muscle mass, which reduces metabolism, since muscles are active participants in metabolism. Thus, consistent exercise will help prevent the loss of muscle mass that usually occurs and speed up your metabolism. Moreover, if you lose muscle mass, you will look like a bag of bones and fat, and you will develop cellulite. It is the muscles that give the body healthy, clear and toned shape. For example, beautiful legs are well-developed muscles on the legs, which give the legs their shape; otherwise they look unhealthy, shapeless and flabby.
Learn to run. Running is a great way to become thin, fit and simply gorgeous. This is a guarantee of quick weight loss. Try a running program for beginners.
Appreciate Visual Stimulation. This program is aimed at losing weight, becoming slim and toned, while preventing you from looking overworked and over-pumped. There is a Visual Stimulation program for women, which aims to create a slim female figure, and a Visual Stimulation program for men, aimed at creating a toned, muscular male body, like Brad Pitt, Hugh Jackman and Taylor Lautner.
Incorporate high-intensity interval training into your regular routine. This is a surefire way to lose weight and become thin. This is a magical boost for weight loss. High-intensity training involves short, intense exercise followed by periods of recovery. In total, these workouts take about 20 minutes. However, research shows that they are more effective than a regular 40-minute workout. Your metabolism doesn't stop working for another 24 hours after this workout. Research also suggests that high-intensity exercise burns 9 times more calories than regular exercise. Intense training works best when combined with traditional cardio exercises. For example, if you work out 5 days a week, do 2 high-intensity workouts on your off days.