These moves will increase the rate at which you burn calories by up to 13 percent.
The key to this kind of caloric demolition is a type of workout called a superset, in which you do two moves back to back with zero rest. It will hurt--but you won't be sorry. Because with supersets, you'll not only get that initial (and insane!) metabolic spike, but according to a study from Colorado State University, you'll continue to burn fat and calories at a higher rate for up to 16 hours after you leave the gym. How's that for motivation?
Complete this fat-burning workout twice a week, opting for a weight at which you can barely eke out the last rep of your final set with perfect form.
During your workout
Sip an energy drink. Go for one with a 2-to-1 ratio of carbs to protein: any product that has about 24 grams of carbs and 12 grams of protein. Berardi likes half a serving of Biotest Surge Recovery, a powder that you mix with water ($30 for 16 servings). Can't find a brand your taste buds can tolerate? Try six to eight ounces of Gatorade mixed with a scoop of whey protein powder.
Do 15 minutes of low-impact cardio, then eat ASAP. "Your blood sugar levels are low, so you may feel agitated," Berardi says. That's your body saying "Feed me. Now!" For a quick fix, order this at your smoothie bar: one to two cups of skim or soy milk, one to two cups of frozen fruit, and a scoop each of whey protein and green powder (the latter is packed with recovery-aiding antioxidants).
The next day
Light activity will keep your muscles from tightening up. Walking the dog, taking a yoga class, or chasing your niece at the playground are all legit options.
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