ate Your Computer’s Security
- Protect your mobile devices and computer using an anti-virus software or anti-malware software. Don’t forget to set up the firewall, too.
- Updates and patches of your security software, operating system, and browsers, should be downloaded automatically. So be sure that all of them are set to make automatic updates.
- You should never forget to back up your files on a regular basis.

as well as video clips. Her present writing project is a publication on Southwest Gardening for DK Publishers (New York/London), and also the American Horticultural Culture.

bility and burn more calories than any other exercise combined. With natural movement patterns and gravity, calisthenics uses simple moves to build a foundation of strength and flexibility for the body. Calisthenics is almost a complete exercise in burning calories, switching up your metabolism, improving endurance and building muscle to, ultimately, burn even more calories.

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Dynamic Stretching
As we’ve already mentioned, dynamic stretching can burn up to 3x the calories of static stretching. Dynamic moves are slow, controlled movements that stay within your range of motion, working to increase your reach and speed of movement. One review published in the British Journal of Sports Medicine across 31 studies found a warm-up using dynamic flexibility exercises also enhanced power and strength performance.

PDF ebook Download Metabolic Stretching, by Brian Klepacki
Kickboxing
When it comes to creating movement to burn calories while enhancing flexibility, little can beat kickboxing's explosive power and metabolic burn. One research study showed that five weeks of kickboxing training brought significant improvements in flexibility, speed, agility and upper body muscle power.

PDF ebook Download Metabolic Stretching, by Brian Klepacki
Mobility Stretching
Mobility is different from flexibility. Having good mobility means being able to perform a movement without any restriction. Mobility exercises help improve flexibility and function at any age and that’s why this is an important component of a fat-burning, flexibility flow.


Fascia Stretching
Fascia is the tight connective tissue surrounding every one of your muscles that holds them in place. But there’s a negative side to this. If your fascia is too tight it restricts muscle growth. Incorporating fascia stretching into your program releases tension, allows muscle to grow and cranks up your metabolism.

PDF ebook Download Metabolic Stretching, by Brian Klepacki
Breathing Techniques
Don't believe something as everyday as breathing can help you feel looser AND burn calories? Think again. For 1000s of years, ancient martial arts used breathing practices to lengthen muscles in the chest and core. Done properly, these simple but powerful moves flood your body and muscles with oxygen, stretch the chest cavity and fire up your metabolism. And all you have to do is breathe.

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Pilates
The Mayo Clinic defines Pilates as, “a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance.” Originally used by athletes to build core strength, Pilates has been revealed as an effective low-impact way to also reduce body fat mass.

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