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Weight lifting workouts to lose weight programs – 10 of the Best Workouts for Weight Loss

Thus, you may expect to lose a few more pounds during this four-week plan with intermittent fasting.

Lucas Cox
Saturday, June 1, 2019
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  • You can do this on a treadmill, on a sidewalk or in the park. Rilinger suggests adding weight training to your routine at least three times a week.

  • Meaning, the first workout in the week will emphasize heavier weights and fewer reps while the second workout in the week will focus on moderate weight and higher reps. A healthy calorie reduction is key to reap these benefits.

  • Use leg drive to inject some momentum into the move. Written by Jon-Erik Kawamoto.

  • A balanced meal should consist of 50 percent carbohydrates, 20 to 30 percent fat, and 20 to 30 percent protein. Squat Pumps.

Directions

And once you've done all that, there are some additional things you should know about workouts and weight loss. I covered this above, but it's worth reiterating: Healthy eating habits are even more important than your exercise routine if your goal is to see lasting changes in your body composition. As a female in the exercise science field for the past 12 years, I have learned a thing or two about the importance of weight training. Pause at the top, then lower under control.

If you want your body to change, you have to push past your comfort zone. It's best to log this type of workout in a class, as Rosante says it's crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. The participants were guided through specific exercise routines for 8 months. These moves burn more calories per rep, which burns more fat, and more muscle is stimulated per rep, which translates to more muscle gained, explained NASM-certified trainer Eric Bowling. What are your concerns? Set your timer for the number of minutes X recommended and choose a weight you can perform 10 repetitions with. Resistance training, whether it's with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat.

Buy Now. Meaning, the first workout in the week will emphasize heavier weights and fewer reps while the second workout in the week will focus on moderate weight and higher reps. Side Lateral Raise. Mountain Climbers 3 X Any successful fat loss workout program is going to take you out of your comfort zone, both in the gym and in the kitchen. First, you will not get BIG from lifting weights. Buy Now.

Program when I say I want you to fail, I mean I want you to have to rest. Thus, men maximize their results by completing more muscle training exercises. Another option for food tracking is the meal planning function which helps dieters plan their weekly meals. Flutter Kicks. But what does that mean?

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It will also help you understand how to change your current habits. To make this easy, use a weight loss tracking app to monitor your progress and track your habits. Then, follow this with static stretching. The same concept of using mostly free weights and compound exercises as the heavy weight workout also applies to the lower-weight, high-rep workout above. Chair Tricep Dips X

But if you want to brush up on your skills at home, try this beginner-friendly video from Milan Costich, founder of Prevail boxing gym in Los Weeight. Walk on 6 days; take one day off. Stop at the point where the hamstring stops elongating. When you feel a stretch in your hamstrings, drive your hips forward powerfully. Close your eyes and think of the term "weight lifting" for a few seconds. The participants were guided through specific exercise routines for 8 months.

Drive up powerfully and press the weight overhead. Here's a minute strength workout for when you have a bit more time. You will breathe heavier and you should break a sweat. Next, set up a treadmill to the maximal incline and at a speed you can sprint for seconds. She enjoys sharing her passion and energy with others, helping them create healthier and happier lives.

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These hold less glycogen, therefore less glycogen will be depleted from the body during the workout. Workouts in this plan for women are slightly different from men. Join today and unleash the power of BodyFit!

  • When it comes to weight lifting for weight loss, it is important to put a few key points out there. Instead, aim for three workouts if you're just getting into a routine again, or five to six sessions if you've been at it for a while, says Holly Rilingera Nike master trainer, master Flywheel instructor, and star of Bravo's Work Out New York.

  • Static stretching is when the stretch is held in a challenging but comfortable position between 10 to 30 seconds. Barbell Shoulder Press.

  • Drop to a crouch. Or you can take them outside if you'd like—for incline work, just fine a good hill.

  • Workouts are varied—you may be doing anything from kettlebell swings to rope climbs and box jumps to front squats—and the routines are designed to be short and intense.

I love this lunge variation because it covers two primal movements into one i. But if weight loss is the name of your game, the lackadaisical head-out-for-a-light-jog style of running isn't the way to go. Now You Know. You can do this on a treadmill, on a sidewalk or in the park. Watch the video below closely to learn a safe way to begin practicing your forward bends with a bodyweight deadlift.

ALSO READ: Mid Forties And Cannot Lose Weight

Then welght back up noblerex k1 exercises to lose weight the start. A kettlebell offers phenomenal fat-burning options that will get your muscles moving the way they were meant to — as one, for real-world functional strength. Burn more calories than you consume and you will lose weight. If your goal is to burn fat, build muscle, lose weight, all of the above, or just to become consistent with training, I created this four-week workout plan for you. Your doctor can reassure you of this. Working Out. Yoga OK, so yoga alone isn't a great workout for weight loss.

The lifing step to tackle is your first workout, day of balanced eating, and creating a plan. Another bonus to weight training! It is important to make sure you have a mind-muscle connection when doing all these workouts. The goal of circuits and conditioning is to get your heart rate up and try to do the exercises back to back without stopping until you have finished. For example, doing a set of 12 heavy squats followed by a set of 12 heavy lunges is a superset. Aim for three total-body, circuit-training workouts a week. This is especially effective for high-intensity training workouts HIIT.

If your goal is to lose weight and get lean follow this fat loss workout program.

So when I say I want you to fail, I mean I want you to have to rest. Understanding tl your bad habits are the only way to eliminate the negative attitudes out of your life. This means you can use specific exercise combinations to increase the intensity of work on a specific muscle, helping it develop faster. This plan will guide you through the best exercise and nutrition tips.

Feet-elevated bench dip. Your Goal: Repeat this workout plan for four consecutive weeks to validate the challenge. One thing to keep in mind is that you'll use at least 2 machines at a time. Alternating Leg Raises X

Lean Mass - How much muscle did they gain? Read our editorial process to learn more about how we fact-check weight lifting workouts to lose weight programs keep our content liftng, reliable, and trustworthy. It engages your back, shoulders, arms, and core all in one move a. Master the science of nutrition and the art of behavior change coaching. After just a few minutes you will feel your heart rate racing! Well, for three minutes. Again, do all the reps with one arm then swap sides for the next circuit.

Free weight workouts. Pause at the top, then lower under control. But before you get started, ACSM-certified personal trainer Kekua Kobashigawa said that for all of these moves, "You should begin with bodyweight only to learn proper movement, but then progress to carrying load as soon as you are safely able to. The key is to work hard throughout the entire workout, minimizing rest and keeping your heart rate elevated. Do all the reps of exercisesand then as many reps as possible of good-form burpees until the time is up.

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For each weekly routine schedules, there are a few tips for you to workoutx away to get the most out of your workout. It depends on a variety of factors from your current weight, metabolic rate, age, health condition, and physical state. Weight Lifting for Weight Loss. Combining a squat with a shoulder press or a lunge with a squat followed by a lunge are examples of hybrid exercises.

  • Squat Below is a video where I show how you can add resistance to your squats without actually using any weights. Pause at the top, then lower under control.

  • Feel free to repeat this guide after the full week is over and switch up the workouts as needed for maximum results. Barbell Shoulder Press.

  • That is, unless you keep your muscle mass up, which is what the workouts below will help you do.

  • Again, do all the reps with one arm then swap sides for the next circuit.

Sure, you can cut your calories in half, or spend your morning or evenings doing cardio to lose some pounds, but I can promise you both will not last nor will they give you a healthy looking and functioning body. Point is, weight loss is a complicated and extremely personal journey that doesn't look or work the exact same way from one person to the next. Now drive up and punch the bell overhead. That's why these are the best strength training exercises for weight loss At first glance it does, but here's the real kicker Weight lifting is for anyone who wants to shed weight and keep it off.

  • You have easy access to weight training gear at the gym, where free weights and machines are at the ready. Circuit training.

  • Exercise 10 of

  • Does the BodyBoss Method Work? Your information has been successfully processed!

  • I want you to not be able to finish that last rep or two, because you picked up the heavier weights.

  • Push-ups X

First, you will not get BIG from lifting weights. Realistically, it can be simple to lose weight. Enter your email. Directions On each day, do the corresponding workout in order alongside the corresponding warmup. Although there are many benefits of cardio for fat loss, this article covers various weight training programs to lose fat. Increase your metabolic rate and you will burn more calories. Start with a minute general cardiovascular warm up followed by minute dynamic drills stretches and skipping variations.

When it comes to weight lifting for weight loss, it is important to put a few key points out there. Barbell Squat. There are several reasons why supersets are more effective than doing the regular one station at a time with rests in between each set. Exercise 1 of More news. Flutter Kicks.

If your goal is to lose weight and get lean follow this fat loss workout program.

Loop a small resistance bandalso known as a glute band, around your thighs and weeight into a half squat position. Instead, aim for three workouts if you're just getting into a routine again, or five to six sessions if you've been at it for a while, says Holly Rilingera Nike master trainer, master Flywheel instructor, and star of Bravo's Work Out New York. At either end of the spectrum, muscle has a pretty big impact on your metabolism. But dumbbell lifting can be done easily at the gym or at home.

  • Then come two unilateral single-arm moves to increase the workload on your shoulders, chest and arms with the aim of building lean muscle mass.

  • Toe-Touch Crunches X For anyone seeking weight lossthe hardest part is knowing how to reach your goal and sustain it.

  • Drive your hips forwards to push the kettlebell off your body to start the swing.

  • Rest the bar on the front of your shoulders, then lower into a front squat, keeping your torso upright. You can do this entire sequence mock-style, though, if you don't have a rope handy.

  • Well, that depends on your RMR, which is almost entirely dependent on your lean body mass. Instead, find a hill you can sprint up, or crank the incline on that treadmill.

Then return to the start and squeeze your glutes at the top of the move. Here are five key points to keep in mind while working toward your weight- or fat-loss goals. Push through your right heel to rise and return to standing. Remember, diet plays more of a role in fat loss than high intensity workouts.

Weitht to High Knees X As a female in the exercise science field for the past 12 years, I have learned a thing or two about the importance of weight training. It can be dangerous to reduce your calories to 1, or less per day. With these great weight training programs, and a fat-trimming diet, you'll see the results you're looking for! Bicycle Crunches. Thus, I only found it fair to share this with you. Exercise Number.

Sure, you can cut your calories in half, or spend your morning or evenings doing cardio to lose some pounds, but I can promise you both will not last nor will they give you a healthy looking and functioning body. Second, you can lift more than you think—and you should with the help of a spotter, if necessary. So, to lose fat as much as possible, your program will consist of 3 full body workouts per week alternating between Workout A and Workout B with 2 days of cardio and 2 days off. When combined with exercise, the weight loss benefits of fasting can be increased.

Attack your weight-loss goals by diving into this minimal-equipment, fat-burning routine.

But if you have a lot of weight to lose and not much experience with exercise programs, then this program is for you. She also notes that cycling requires you to use various muscles in your body—quads, hamstrings, glutes, and core, for starters—which once again translates to weight loss. Was this page helpful? Push through your front foot to return to the start. Russian Twist There are many ways to execute a Russian Twist, and you can use many pieces of equipment to make this more or less challenging.

Our suggestion is that you should pick up a barbell and do this circuit. Lkfting is important to maintain a straight spine throughout in order to prevent flexion in the spine, which creates the risk of disc issues. Don't wait! That active recovery portion is key. Lower the bar back to the start and repeat the move without pausing.

Weight Training Consider weight training "the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole," says Rilinger. That's especially true if you have a history of disordered eating; if that's you, you should talk to your doctor before going on any weight-loss plan at weight lifting workouts to lose weight programs. This is exactly the wrong place to be if you're looking to lose weight for the long-term. Here's a minute strength workout for when you have a bit more time. Sure, you can cut your calories in half, or spend your morning or evenings doing cardio to lose some pounds, but I can promise you both will not last nor will they give you a healthy looking and functioning body. But, that calorie-burning turns off almost instantly when you stop running. Russian Twist There are many ways to execute a Russian Twist, and you can use many pieces of equipment to make this more or less challenging.

1. Interval Training

Push through your right heel to rise and return to standing. Do some mobility work and stretching to help you get workouts lose proggrams the move. He says a good instructor will help you determine when you need to crank up the weight or intensity tip: if you can cruise through 10 reps without any trouble, it's too easykeep your form on par, and can always provide a modification for any move that might be too tough or irritates an injury.

For help with creating your plan, see below:. For example, Noom is an app with multiple functions. Toe Taps X Alternate Hammer Curl. Already have a Bodybuilding.

Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts — shoot for hours per night. Second, you can lift more than you think—and you should with the help of a spotter, if necessary. Filter By Category. Eating three balanced meals that fit into your calorie deficit will result in weight reduction. Being the educated fitness diva, you know it's time to start dieting and cater your workout to achieve your goal. Banded Splitter X These include things such as a kneeling hip flexor, hamstring stretch, butterfly stretch, squat stretch, quad stretch, bicep stretch, tricep stretch, side neck bend, calf stretch, chest stretch, etc.

Written by Jon-Erik Kawamoto. Flutter Kicks. When you start any workout routine your focus should be on your form and technique. Crunches X

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Banded Lunges X Standing Dumbbell Triceps Extension. Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

This will make it possible for adherence to using shorter rest intervals, and keep the heart rate up throughout the workout; hence burning more fat. Get workkouts the Know Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips. View all articles by this author. Combining a squat with a shoulder press or a lunge with a squat followed by a lunge are examples of hybrid exercises. We can all perform the exercises we know to reach out goal. Muscle tissue growth is only stimulated when pressure is applied to it. Side-Plank set of 10 each side, hold for 2 sec.

But, you can complete either set of workouts. BodyFit is your solution to all things fitness. Jordan's 'Creed' workout This routine earned the actor the body of a Greek god. Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.

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High-intensity interval training, or HIITis one of the many styles you can do. Using both hands, weiight the kettlebell by its handle in front of your chest, keeping your elbows tucked in close to your body. Drive with your legs to straighten up, using that momentum to send the bar straight overhead until your arms are straight.

  • Rest the bar on the front of your shoulders, then lower into a front squat, keeping your torso upright.

  • Then, follow this with static stretching. Plank 60 SEC.

  • Customize Select the topics that interest you:.

  • Start losing weight by attacking week 1 of our four-week workout plan to lose weight and burn belly fat.

For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps. Try noblerex k1 exercises to lose weight Here are 4 fat-burning wright bike workouts that you might like. When it comes to weight lifting for weight loss, it is important to put a few key points out there. For a workout that's going to keep your metabolism elevated, turn to boot camp, as these classes think Barry's Bootcamp combine two of the most effective styles of training: interval and resistance. If you want to get the maximum fat loss impact from a barbell, you want to make the metal move.

Here are five key points to keep in mind while working toward your weight- or fat-loss weivht. Start with a minute general cardiovascular warm up followed by minute dynamic drills stretches and skipping variations. You can do this entire sequence mock-style, though, if you don't have a rope handy. Reverse the move to the start. In fact, you could cut this down to 20 minutes.

  • Try this one, from Rosante: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. This is likely my favourite exercise at the gym, but it's also the one that I see people doing incorrectly and dangerously more than any other.

  • Hamstrings Superset.

  • What about the AT group who was busy doing cardio? Circuit training.

  • First, always push yourself to break a sweat to excel fat burning. Formulate your workout routine by focusing on what you enjoy and see results from.

  • Watch the video below closely to learn a safe way to begin practicing your forward bends with a bodyweight deadlift. So, go ahead and give it a try.

  • And check out this primer on how to choose the right weights for your workout. Lean Mass - How much muscle did they gain?

Am I doing something wrong or should I avoid them? Master the science of nutrition and the art of behavior change coaching. A unique advantage that circuit training has is it combines both. Plank 60 SEC.

They go hand in hand. Maybe do 4 weeks using one work out, then move to the next one for 4 weeks, and so on. But, you can complete either set of weeight. It depends on a variety of factors from your current weight, metabolic rate, age, health condition, and physical state. I love training with my powerlifting friends, but I do NOT have the focus or the time to lift weights for more than two hours. Setting small goals and achieving them is the same as creating new habits. A superset involves doing two or more exercises that target the same muscle group, back to back with minimal rest in between.

Certifications

Arch weiht spine up, then bow it down. There's an option for everyone. Again, do all the reps with one arm then swap sides for the next circuit. And since your body adjusts to workouts after being exposed to the same moves at the same intensity, becoming less effective over time, she says to mix it up about every three weeks to keep your body guessing.

Mountain Climber Twists X About the Author. Fast-twitch muscles are used primarily in anaerobic explosive exercises, while slow-twitch muscles are used primarily in aerobic endurance exercises. Instagram star and trainer Josh Webb's heavy-hitting routine may leave you gasping.

  • OK, so yoga alone isn't a great workout for weight loss. You're probably either like, "Yes, I love running!

  • Fast-twitch muscles are used primarily in anaerobic explosive exercises, while slow-twitch muscles are used primarily in aerobic endurance exercises.

  • Yes, Please No Thanks. Of course, you still want to focus on using heavy weights.

Retract your shoulder blades lkse engage the muscles in your upper back. Program Schedule. Resistance training, whether it's with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat. Start on your hands and knees. Try it: Here's a yoga flow sequence for stronger abs. Lower into a quarter squat, then explode up to jump and land on the box.

That is, unless you keep your muscle mass up, which is what the workouts below will help you do. A hybrid involves combining two or more movements into one movement. Entertainment News Alert Creek Secrets! Do three or four circuits in total. Weight Loss. Terms Privacy Policy.

2. Weight Training

Standing Dumbbell Triceps Extension. This improves flexibility and range of motion. Having a positive attitude towards your workout routine will encourage you to continue.

  • Walk on 6 days; take one day off. Do all the reps on one side, then switch.

  • Each workout is only between minutes, and all require just minimal equipment. These workouts in this program should take around 30 to 45 minutes so they are quick and effective.

  • Rest your left arm on your left knee.

  • Get into a press-up position with your hands on the dumbbells — hexagonal-shaped dumbbells are best for this if you have them. Standing with your feet shoulder-width apart, rest the bar on your back and engage your abs.

  • Loop a small resistance bandalso known as a glute band, around your thighs and lower into a half squat position. Keep that in mind as you work toward your goals.

After that we have two shorter barbell complexes to try. First, here are some very basic things you should weight lifting workouts to lose weight programs before you get started on a new exercise regimen for weight loss. Lean Mass - How much muscle did they gain? Below are 10 workouts that will help you reach your weight loss goal. Weight Loss. Next twist your torso to raise your right arm so it points straight towards the ceiling, then reverse the twist. It's all a cycle.

Weight lifting is for anyone who wants to shed weight and keep it off. Now swim 10 sets of meters that's back-and-forth lap in an Olympic-sized poolresting for one minute in between sets. Our suggestion is that you should pick up a barbell and do this circuit. Resistance training, whether it's with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat. She enjoys sharing her passion and energy with others, helping them create healthier and happier lives.

What Type of Weight Lifting Is Best For Weight Loss?

You'll need to really push yourself in every workout you do. To do that, Rosante suggests extending your workours to 20 minutes and following the same format. High-intensity interval training, or HIITis one of the many styles you can do. Repeat for eight rounds on that one move so, four minutes of work before resting for one minute and moving on to the next exercise. I want you to fail.

  • And why is the RT group more likely to keep losing weight in the future? There are many strength training exercises that can help you lose weightbut these are some of the most effective.

  • This could be jogging or running in place.

  • When it comes to weight lifting for weight loss, it is important to put a few key points out there.

  • Here are five key points to keep in mind while working toward your weight- or fat-loss goals.

  • Also by Jon-Erik Kawamoto.

As you lower the bell, hinge workouts lose the hips by pushing your glutes back. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. If you decide to split your workouts, try to do two workouts focusing on your upper body, two workouts focusing on your lower body, and one total-body workout per week. There's so much else that goes into weight loss and body fat loss; in fact, exercise isn't even technically necessary in many cases. You have easy access to weight training gear at the gym, where free weights and machines are at the ready. It's time to kick it back to the good ole' days of P. Lie on your back with your knees bent and feet planted on the floor.

As a female in the exercise science field for the past 12 years, I have learned a thing or two about the importance of weight training. Walk Outs. Exercise 1 of For example, doing a set of 12 heavy squats followed by a set of 12 heavy lunges is a superset.

View weight programs enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Save now. Start with liftiny minute general cardiovascular warm up followed by minute dynamic drills stretches and skipping variations. There are several reasons why supersets are more effective than doing the regular one station at a time with rests in between each set. Exercise tips are great to take with you to each of your four sessions. Go back and forth between these paired exercises with as little rest as possible.

How this workout program works

The first step to tackle is your first workout, day of balanced eating, and creating a plan. Enter your email. The main reason for giving up is often due to setting goals that are too big, unrealistic and usually unreachable. Muscle and Fitness Promotions.

Circuit training is a great way to get in multiple exercises. If you decide to split your workouts, try to do two workouts focusing wwight your upper body, two workouts focusing on your lower body, and one total-body workout per week. Exercise 19 of Doing higher reps with moderate weight could be beneficial for several reasons when it comes to fat loss. Start losing weight by attacking week 1 of our four-week workout plan to lose weight and burn belly fat. Losing fat and taking your body fat percent down is not as easy task.

ALSO READ: Exercises To Lose Weight Fast At Home In 2 Weeks

Already have a Bodybuilding. The schedule to follow is:. Nutrition is just as important as exercise. Fast-twitch muscles are used primarily in anaerobic explosive exercises, while slow-twitch muscles are used primarily in aerobic endurance exercises. You'll be surprised by the volume difference and you will see there is no need to worry about adding 5 pounds of muscle. That hour of cardio was great to burn that stored energy, but when you're done on the cardio machine you're done burning calories.

  • This circuit starts with three multi-joint compound lifts to work your major muscle groups, especially your legs, glutes and core, and get your heart rate sky-high. She enjoys sharing her passion and energy with others, helping them create healthier and happier lives.

  • Move quickly from exercise to exercise and rest for a minute at the end of each round. Chair Tricep Dips X

  • First, you will not get BIG from lifting weights. But if you have a lot of weight to lose and not much experience with exercise programs, then this program is for you.

  • For some, it is possible and sade.

  • Circuit Training.

Your diet needs to restrict calories so that you lose fat while providing you with essential nutrients and sufficient energy to fuel your activity program. I understand why you might think these statements are true. My goal is NOT to turn you off cardiovascular exercise. Lastly, eat fast foods rarely, and choose healthy options when available. Entertainment News Alert Creek Secrets! Below is a video where I show how you can add resistance to your squats without actually using any weights.

This will worouts it more manageable depending on your lifestyle and preferences. So, to lose fat as much as possible, your program will consist of 3 lose weight body workouts per week alternating between Workout A and Workout B with 2 days of cardio and 2 days off. By pushing your body out of its comfort zone, you are forcing it to respond and to change. The best way to stay on track is to enjoy yourself and what you are doing. I'd like to receive the latest news and updates from ACE.

What Strength-Training Exercises Are Best For Weight Loss? Experts Suggest These 12

Clin Nutr. Aim for three total-body, circuit-training workouts a week. It just can't be the only part. Here's the thing: Working out isn't enough on its own to make weight loss happen. Keep your chest up as you lower into a squat, keeping your knees wide.

Football Weight Training Program. Your body wants to squat, lunge, push, pull, bend and twist. Stand up straight with the bar on your back. Get Daily Fitness Inspiration Right in your inbox.

For some lose weight, it's actually much healthier to ignore your weight altogether, or never think about calories, or focus on literally anything else. If you're reading this right now, you're probably in the market for a heart-thumping, blood-pumping, balls-to-the-wall workout. At the end of the circuit rest for 90sec, then repeat for a total of four circuits. Aim for three total-body, circuit-training workouts a week. When you're watching TV, scrolling through Facebook, or even reading this article, your body is still burning calories. We're Hiring!

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