Ready To Give Your Metabolism a Makeover?
If you tired of struggling with a sluggish metabolism, try out these metabolism boosting tricks to help accelerate your fat burning results.
Your Metabolism is just like a fire – you can do things to stoke it up and keep it burning strong 24-7 or you can do things to dampen it.
Here are the facts:
+ Not eating will only will slow your metabolism.
+ Not exercising – or choosing an ineffective method to exercise – will only cause you to lose your lean muscle which will in turn cause you to end up with an even slower metabolism.
So it would make sense to stop making choices that are slowing your metabolism down to begin with! If you are skipping meals, yo yo dieting, eating 1200 calories or less, have zero workout plan or do hours of cardio ….then some choices need to be made.
In fact just choosing to stop the habits that dampen the fire of your metabolism will give you a nice kick start. Add in the following tricks and Watch OUT!
1. Get Stronger, Get Muscle!
Make Resistance Training the priority in your workout plan for …
And the only form of exercise that improves or increases the amount of lean muscle you have is Resistance Training!
Muscle is the single most important factor that determines how much fat and calories you burn throughout the day. The more lean muscle you have, the higher your metabolism, the more efficiently your body burns fat.
You can lose muscle just by being inactive, doing too much cardio and by simply getting older!
Starting at around age 25 you will lose approximately 1-2 percent of muscle mass per year eventually losing as much as 50 % of muscle mass in the course of a lifetime.
Resistance training is essential!
Perform resistance training at least 3 days a week, every other day. Short burst workouts take just 15 minutes.
Your plan must include a full body, progressively challenging plan. Doing the same exercises day in and day out, performing high repetitions with “Barbie weights” is not an effective resistance training plan and you will miss out on the metabolism boosting benefits.
2. Eat Often and Enough
Too busy to eat? Think eating less will help you lose more fat? Think Again!
Restricting your calories lowers your metabolism by 30% or more. Not eating enough causes your body to go into starvation mode to conserve calories….which means your body holds on to the fat and lets go of the expensive muscle. Less muscle = slower metabolism.
Eating enough every 3 – 4 hours not only gives your body fuel for energy and focus but also provides the fuel to keep your muscles around which helps to keep the fire of your metabolism burning strong!
3. Eat Metabolism Boosting Foods
Numerous studies indicate that muscle mass (your metabolism) may decline by 20% to 40% in those who do not get the proper nutrients.
By choosing nutrient rich,healthy foods you will boost your metabolism. Obvious, right? But it is not so easy. For now you know you have to eat enough of the right calories often enough to get the full fired up effect….and this can be difficult!
Is there a list of Super Foods?
Many. My best advice to you is to choose quality proteins, produce high in antioxidants and healthy fats and eat them at every meal and snack.
Quality proteins like chicken, fish, beans, nuts and some dairy. Produce will be your fruits and veggies. Stick to a variety of colorful fruits high in antioxidants aiming to get at least 7 to 10 servings a day.
Excellent fruit choices are berries (blueberries, strawberries, raspberries and blackberries), oranges, pink grapefruit, grapes, apricots, peaches.
Excellent vegetable choices are tomatoes, dark green leafy veggies (spinach, kale, etc.), Brussels sprouts, broccoli, beets, red peppers and carrots.
When it comes to healthy fats choose extra virgin olive oil, avocado, nuts, seeds, fish and fish oil or your Omega 3’s.
Omega 3’s not only have powerful antioxidants, anti-cancer, anti-inflammatory, and anti-heart disease properties and help combat depression and alleviate PMS symptoms…..
….Omega 3’s have also been shown to have a positive effect on your metabolism for it promotes healthy blood sugars….meaning, insulin levels are lowered.
FYI: Insulin is a storage hormone responsible for converting carbohydrates into fats. If your insulin levels are HIGH, your body is less likely to use or burn up more stored fat.
Next Steps
It only makes sense that a Strong and Healthy Body has a stronger metabolism and burns more fat than an unhealthy body.
* Make resistance training a priority
* Make sure you are Eating
* Keep track of what you eat for one week
* Swap out the dead, empty calorie foods for quality whole foods high in nutrients, fiber and antioxidants
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