- 5 Tips to Speed Up Your Metabolism
- 1. When You Roll Out of Bed
- How to Speed Up Your Metabolism for Easier Weight Loss
- The Metabolism Made Simple
- Give Me One Week In Your Inbox…
- How Your Metabolism Affects Your Ability to Lose Weight
- The Surefire Way to Slow Your Metabolism to a Crawl and Get Fat
- How to Speed Up Your Metabolism for Easier Weight Loss
- A Healthy Metabolism Allows for Healthy Weight Loss
- Slow Metabolism | 8 Things that Slow Down Your Metabolism
- 1. INCONSISTENT MEAL TIMES
- 2. GETTING TOO LITTLE SLEEP
- 3. NOT EATING ENOUGH
- 4. SKIPPING OUT ON STRENGTH TRAINING
- 5. SITTING TOO MUCH
- 6. WHAT YOU DRINK
- 7. YOU’RE NOT GETTING ENOUGH CALCIUM
- 8. STRESS
- Mistake #1: Repeating The Same Workouts Over & Over
- Mistake #2: Doing Isolated Exercises
- Mistake #3: Doing Crunches & Sit-Ups To Get Flat Abs
- Mistake #4: Using Gym Machines
- Mistake #5: Doing Loooong Workouts
- How To “Fix” Your Metabolism
- How To Boost Your Metabolism and Burn Fat by Running
- Cardio training: The best place for beginning runners to start
- Interval training for more advanced runners
- Muscle building and strength training
- Switch up your training for lasting success
- Stick with it and set new goals
- The No. 1 Way to Keep Metabolism Soaring Post-Workout
5 Tips to Speed Up Your Metabolism
Here’s a secret: slaving away inside your body—right this minute—is your very own personal trainer working tirelessly to help you burn calories and shed fat. It’s called your metabolism, and it’s the sum of everything your body does.
Each time you eat, enzymes in your body’s cells break down the food and turn it into energy that keeps your heart beating, your mind thinking and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. And get this—you can make your metabolism work harder, a lot harder, 24 hours a day.
To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there’s still plenty of wiggle room.
“You have a huge amount of control over your metabolic rate,” says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage. “You can’t affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right.” And by making a few changes to your routine.
To make those changes simpler, we enlisted the help of leading experts and came up with a round-the-clock, turn-up-the-burn plan complete with new moves that will throw your metabolism into overdrive.
Read the original article on Women’s Health.
1. When You Roll Out of Bed
Eat (a good) breakfast every single day: If you don’t, your body goes into starvation mode (it’s paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better.
In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.
What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.
Sip java: Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf.
Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?
Guzzle your water cold: Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank 8 to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses.
Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn’t amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.
First, let’s be clear: There’s no such thing as miracle metabolism boosters. No matter what you see in ads or hear in your running circles, there are no special supplements or super foods that can blast off unwanted pounds while you sleep. But you can and should take steps to keep your metabolism running at its hottest, because the same steps you take to stoke your calorie burn also improve your athletic performance and help keep you healthier for life.
What Exactly is Metabolism?
People talk about metabolism like it’s some genie in a bottle waiting for you to find the magic lamp. It’s not. Your metabolism is simply your body’s process of using a certain amount of energy it needs to live. It represents the number of calories you burn to keep your heart beating, your neurons firing, and to perform the countless other functions you do without thought to support the body you have.
The bigger you are, the higher your metabolism, because there’s more of you to keep running. Genetics also plays a role, as some people naturally have higher metabolic rates and burn more energy even when idling than others. Metabolism also naturally declines about one to two percent per decade with age.
You can’t do much to change your genes, and you certainly can’t stop time. But you can change your body composition, which affects your metabolism. You can also control what you eat and how much you sleep, both of which can influence how your body makes, burns, and stores energy.
How to Boost Your Metabolism
Build the Engine
After age 30, you begin to lose muscle mass, up to 5 percent per decade. Men lose more than women, likely due to hormonal factors. Most men will lose about 30 percent of their muscle mass over the course of their lives, according to Harvard Men’s Health Watch.
That’s bad because muscle burns three times as many calories even when you’re inactive than fat does. To be clear, the metabolic benefits of strength training were greatly exaggerated for years. The absolute calorie-burning numbers are not huge: Each pound of muscle burns six calories a day to sustain itself, while each pound of fat burns two. But it’s not insignificant. My 115 pounds of muscle burns 690 calories a day even if I do nothing more strenuous than surf the web. If I lose 10 percent of that lean tissue, my do-nothing calorie burn drops 70 calories a day, or about 500 a week, or more than 25,000 per year.
Suddenly, it add ups. Most importantly, losing muscle doesn’t just diminish your Netflix watching calorie-burn. Less muscle also means you’re less strong to run hard, sprint fast, lift heavy things, and burn lots of energy through movement. That matters a lot.
Strength training helps you hang onto more of your muscle mass with age, slowing what can otherwise by a steady metabolic decline.
“By strength training twice a week, you can reverse about 50 percent of the metabolism slowdown that comes with age,” says long-time muscle and metabolism researcher Gary Hunter, Ph.D., a professor of human studies at the University of Alabama at Birmingham.
It can also help you replace what you’ve lost. One of Hunter’s studies found that adults ages 61 to 77 years of age were able to add about four and a half pounds of muscle, increase strength by 36 percent, and boost their resting metabolism by nearly 7 percent after six months of strength training.
Feed the Furnace
You know how your phone goes into low battery mode when it dips below an essential amount of charge? Your metabolism does the same thing. When you don’t eat enough to give your systems the energy they need, your body goes into preservation mode and dims your metabolic rate (which is why weight loss can be so difficult).
So the first step in keeping your metabolism high is proper fueling and not dramatically slashing calories. The average recreational female runner burns between 2,000 and 2,400 calories a day, while their male counterparts burn between 2,200 and 2,700. Following mainstream diets designed for sedentary people, which often recommend super low daily calorie intakes, will wreak mayhem on your active-person’s metabolism.
Instead pay attention to the quality of your diet. Research shows that eating a healthy diet rich in whole, unprocessed foods will help fuel your activity and keep your metabolism humming along. If you doubt it can make a big difference, consider that a study published in Food & Nutrition Research found that volunteers burned nearly twice as many calories (137 vs. 73) after eating a cheddar cheese sandwich on multi-grain bread than they did eating the same calories from a processed cheese sandwich on white bread. Quality matters.
Fan the Flames
Good lifestyle habits like staying hydrated and getting plenty of rest can also help keep your metabolism humming along.
Research shows that sleep deprivation, like getting less than four hours a night, blunts resting metabolism by about 3 percent, and that it rebounds quickly after a long night of recovery sleep.
Drinking water, especially cold water, can temporarily raise your metabolism, according to some research. More importantly, proper hydration helps your organs and muscles function optimally, and allows you to crush your daily runs with ease.
Other studies show that drinking green tea and eating hot chili peppers can each give you a little metabolic bump. But you need a lot of both to make a measurable difference, so enjoy them if you like them, but don’t feel like your metabolism will meltdown without them.
The Bottom Line
Yes, you can actually boost your metabolism, but—no surprise here—there is no silver bullet. Despite what Instagram influencers or clever advertisements will lead you to believe, the methods of boosting your metabolism are the same habits of a healthy and active lifestyle: strength training, eating well with a focus on high-quality foods, sleeping enough, and staying hydrated. Do these things, and you’ll not only stoke your metabolism, but you’ll also run stronger and avoid injury.
Selene Yeager “The Fit Chick” Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, pro licensed mountain bike racer, and All-American Ironman triathlete.
How to Speed Up Your Metabolism for Easier Weight Loss
When people want to lose weight, the advice they’ll often get is to simply “eat less and move more.” It’s just calories in vs. calories out, they’ll be told.
But how does that explain the women that come to me at 140, 150, or 160+ pounds, eating 1,300 calories per day, exercising 6 – 7 hours per week…without losing weight?
According to standard calculations, such women should be burning upwards of 2,000 calories per day. So how the hell can they be eating so little without losing fat? And what should they do? Should they suck it up and eat even less? Push through another hour or two of grueling exercise each week? Or is something else needed?
Well, in this article I’m going to break it all down and show you why preserving your metabolic health is the key to consistent, pain-free weight loss.
So let’s start at the beginning: what the hell does metabolism even mean?
The Metabolism Made Simple
The dictionary defines metabolism in the following way:
The chemical processes that occur within a living organism in order to maintain life.
Two kinds of metabolism are often distinguished: constructive metabolism, or anabolism, the synthesis of the proteins, carbohydrates, and fats that form tissue and store energy; and destructive metabolism, or catabolism, the breakdown of complex substances and the consequent production of energy and waste matter.
In short, when we speak of the metabolism, we speak of the body’s ability to use various chemical processes to produce, maintain, and break down various substances, and to make energy available for cells to use.
As you can imagine, this is an incredibly complex subject as it encompasses the entire set of processes whereby life is sustained, so let’s hone in on the aspect of it most relevant to this article: metabolic speed.
Now, what does it mean to have a “slow” or “fast” metabolism?
Well, such distinctions are referring to what is known as the body’s metabolic rate, which is simply the amount of energy the body uses to perform the many functions involved in metabolism.
Basal metabolic rate excludes physical activity, and we often measure it in terms of calories. (One calorie, or kilocalorie as it’s technically known, is the amount of heat required to heat one kilogram of water one degree Celsius)
The faster one’s metabolism is, the more energy the body burns in performing the many tasks related to staying alive. The slower it is, the less energy it burns performing these tasks.
In a funny sense, a slower metabolism is actually more “efficient” than a faster one because it requires less energy to maintain life. (This doesn’t mean a slow metabolism is good.)
Now, the body’s metabolic rate is influenced by various factors such as age, fat mass, fat-free mass, and thyroid hormone circulation, but some people’s bodies also naturally just burn more energy than others’.
For instance, one study reported basal metabolic rates from as low as 1,027 calories per day to as high as 2,499 calories per day, with a mean BMR of 1,500 calories per day. Much of this variance was due to different levels of fat-free mass and fat mass, age, and experimental error, but a significant portion (about 27%) of the variance was unexplained.
Another study demonstrated that basal metabolic rates can vary between people with nearly identical levels of lean mass and fat mass. In other words, even when people have comparable body compositions, some still burn more calories than others at rest.
Alright, so that’s what the metabolism is and how it works. Let’s relate it to weight loss.
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How Your Metabolism Affects Your Ability to Lose Weight
As you probably know, you lose fat by feeding your body less energy than it burns every day. Your body deals with this energy deficit, or calorie deficit, by tapping into fat stores to get the energy it needs (that it isn’t getting from the food you eat).
From where are most of these energy demands coming from, though? That’s right, the metabolism.
For instance, a 180-pound man with 10% body fat and a healthy metabolism has a basal metabolic rate of about 2,000 calories per day. Through regular exercise and other activity, total daily energy expenditure could increase to about 2,800 calories per day.
Well, as we can see, about 70% of an in-shape, active man’s total daily energy expenditure still comes from metabolism.
This is why preserving metabolic health is so important when it comes to weight loss. When you reduce your calorie intake to induce weight loss, you’re counting mainly on your metabolism to keep humming along, pulling from fat stores. Sure, you use exercise to increase overall energy demands and thus fat loss, but your metabolism is a major player in the game.
The slower your metabolism is, the less food you’ll have to eat and the more exercise you’ll have to do to lose weight effectively. The faster it is, the more you’ll be able to eat and the less you’ll have to exercise.
The Surefire Way to Slow Your Metabolism to a Crawl and Get Fat
Most people know that losing weight requires eating less food than they’re currently eating and moving more, and most people want to lose weight as quickly as possible.
What do many people do, then? Well, they dramatically reduce calorie intake and dramatically increase energy output (through many hours of exercise each week). And while this approach will induce weight loss for a bit, it will ultimately fail. Why?
Because your metabolism adapts to the amount of energy you feed your body. Its goal is to balance energy intake with output–to maintain homeostasis.
When you restrict your calories and feed your body less energy than it burns, your metabolism naturally begins slowing down (burning less energy). The more you restrict your calories, the faster and greater the down-regulation.
The opposite is true as well, by the way. As you feed your body more, your metabolism will naturally speed up (burn more energy).
Now, when someone dramatically decreases calorie intake and their metabolism finally slows down enough to match intake with output, weight loss stalls. This is usually met with further calorie reduction or more exercise, which only results in more metabolic slowdown, and thus a vicious cycle begins.
In most cases, the dieter finally can’t take the misery anymore, and goes in the other direction, dramatically increasing calorie intake (bingeing and gorging on everything in sight for days or weeks). This, in turn, has been shown to result in rapid fat storage, often beyond the pre-diet body fat levels (people end up fatter than when they started dieting in the first place).
What’s going on here is very simple: these people have systematically crashed their metabolic rates and then overloaded their bodies with way more calories than they needed, and the body’s response to this is to store much of the excess energy as fat.
Ultimately what happens is the person winds up fatter than they started, and with a slower metabolism. If they repeat this cycle a few times, they can find themselves in a really bad place metabolically: eating very little food to maintain a high body fat percentage.
This process of dramatically and chronically slowing the metabolic rate down is often referred to as “metabolic damage,” and fortunately, it can be resolved.
How to Speed Up Your Metabolism for Easier Weight Loss
Your metabolic health is going to determine how effectively you can lose weight, so here’s the bottom line:
If you want smooth and consistent weight loss, you want your metabolism to be running quickly before you start.
As the metabolism adapts to food intake, you want your weight to be stable with a high amount of daily calories before you start restricting them for weight loss purposes.
Ideally, you should be eating at least your total daily energy expenditure (TDEE) without gaining weight before you start a weight loss routine.
Here’s a simple calculator that will help you determine your TDEE:
If you’re not currently there–if you’re eating quite a bit less than your TDEE and your weight is not moving, you need to improve your metabolism before you attempt a weight loss routine.
Fortunately, this is easy to do if you remain patient. Here’s how it’s done:
1. Engage in heavy resistance training (weightlifting, ideally) 3 – 5 times per week.
This has two big benefits for your metabolic rate: it speeds it up in the short term, burning a significant amount of post-workout calories; and it builds muscle, which speeds up your metabolic rate in the long term.
My Bigger Leaner Stronger and Thinner Leaner Stronger programs are built around heavy, compound weightlifting, and are perfect for repairing metabolic health.
2. Slowly increase your calories each week until you’ve reached your target intake (your TDEE).
In the bodybuilding world, this is known as “reverse dieting,” and it’s a very simple but effective way to speed up your metabolism.
Instead of dramatically increasing your calorie intake, you want to work it up slowly, allowing your metabolism to keep up and match output with intake (resulting in little-to-no fat storage).
I like to increase in increments of about 100 – 150 calories with 7 – 10-day intervals. That is, you increase your daily intake by 100 – 150 maintain that new level of intake for 7 – 10 days. You then do it again and again and again until you’ve reached your TDEE.
3. Eat plenty of protein.
A high-protein diet is important because it will promote muscle growth, which is what we want to achieve with step #1.
I recommend that you eat 1 gram of protein per pound of body weight when you’re working on speeding up your metabolism.
4. Eat a moderate amount of dietary fat.
While I’m generally not a fan of high-fat dieting for athletes (and I explain why here), I do recommend eating a fair amount of dietary fat every day when you’re working on improving metabolic health.
The reason why is it boosts testosterone production (albeit slightly), which in turn speeds up metabolic rate. It’s a relatively minor point, but every little bit helps.
I recommend that you get 30 – 35% of your daily calories from dietary fat when you’re working on speeding up your metabolism.
A Healthy Metabolism Allows for Healthy Weight Loss
When your metabolism is healthy–when you’re able to eat plenty of food every day without gaining weight–weight loss is very easy.
As discussed in my article on meal planning, you will simply utilize about a 20% calorie deficit with 4 – 6 hours of exercise per week (a combination of weightlifting and high-intensity interval cardio works best), and it will be easy, effective, and enjoyable.
Yes, your metabolism will slow down, but not by much. This approach will give you at least a good 2 – 3 month window in which you can lose plenty of fat while potentially even building muscle.
And if, over time, your metabolism slows down too much but you haven’t hit your body fat percentage goal yet, you simply take the above steps to speed your metabolism back up, and then move back to weight loss.
Your next workout could set you up for a speedier metabolism.
Your metabolism includes all the things your body does to turn food into energy and keep you going. Some people have a faster metabolism than others.
Some things that affect whether your metabolism is speedy or sluggish include things you don’t control, like your age, sex, and genes. Sometimes a sluggish thyroid could decrease your metabolism. But once you find out that it is normal, speeding it up is up to you. Focus on what really does make a difference: exercise.
Muscle cells need a lot of energy, which means they burn a lot of calories. In fact, they burn more calories than fat cells, even when you’re not exercising. So the time you spend working out reaps benefits long after you stop sweating.
Exercise becomes even more important as you get older. You naturally lose muscle mass with age, which slows down your metabolism. Working out can stop that slide.
It’s simple. You need to challenge your muscles often in these two ways:
1. Amp up your workout. Any kind of aerobic exercise, whether you’re running or doing Zumba, burns calories. Make it more intense, and your body will burn more calories.
Try intervals. You can do them with any type of cardio. The basic idea is to switch back and forth between higher and lower intensity. You make it really challenging, and then back down your pace, and repeat.
For example, do as many jumping jacks as you can for 1 minute, and then walk in place for 2 minutes. Repeat for 15 minutes.
2. Lift weights. Because muscle uses more calories than fat, strengthening your muscles will make you into a more efficient calorie-burning machine, even when you’re at rest.
Twice a week, do one or two sets of 12 to 15 repetitions on each major muscle group (abs, biceps, glutes, quads).
You’ll be doing more than just helping your metabolism. Your heart, bones, and even your mood will benefit. It’s a win all around.
Slow Metabolism | 8 Things that Slow Down Your Metabolism
How many times have you thought to yourself, “I can’t lose weight because of my slow metabolism?” Over the past two decades as nutritionists, we’ve heard that time and again from our clients. How do you know if your metabolism is actually slow? Can it be fixed? And is the problem really your metabolism?
Simply put, metabolism is the way your body converts the food and drink you consume for energy, and is usually measured in calories. We can determine how many calories your body burns each day by plugging information into a variety of formulas that have been designed to measure this. Click here to access the formulas and see what you get. As there is no single calculation that is considered the best, we recommend that you do all of the formulas, which will give you a range in which your metabolism may fall. A more accurate way is to have your metabolism measured through indirect calorimetry, which uses a machine to measure oxygen consumption. In less than 10 minutes you can know your resting metabolic rate (RMR).
Metabolism is a complex process that’s affected by more than just what you eat and how much you exercise. There are a number of factors that might be sabotaging your metabolism, and you might not even know it.
1. INCONSISTENT MEAL TIMES
When your meals times come at regularly spaced intervals, your body uses up the calories for fuel and burns more calories in between meals. If your eating pattern is erratic, your body gets confused and isn’t quite sure when the next meal is coming, so it goes into conservation mode. Calorie burn is reduced and more food is put into storage (fat cells and glycogen stores).
2. GETTING TOO LITTLE SLEEP
Numerous studies have shown that sleep is a key factor in gaining and losing weight. When you do not get enough sleep, hormones that control hunger and fullness go haywire. Too much ghrelin (the hunger hormone) and too little leptin (the fullness hormone) get produced, which leaves you feeling hungry all day and you lose the ability to know when you are full. Plus, more cortisol gets produced, which increases cravings for starchy, sugary and fatty foods. Recent studies on chronic sleep deprivation suggest that the calories you eat are burned less efficiently. Aim for 7.5 to 9 hours of sleep each night.
3. NOT EATING ENOUGH
If you are “dieting” to lose weight, eating too few calories can actually backfire and keep you from achieving your goal. Yes, creating a calorie deficit will help you lose weight, but there is a point in each individual that cutting calories too low will put the body into starvation mode and slow down metabolism to keep you alive. Make sure you get enough calories and a balance of macronutrients (protein, carbohydrates and fats) to keep your metabolism from crashing. Read more about how to determine your macronutrient needs.
4. SKIPPING OUT ON STRENGTH TRAINING
Most people make the mistake of only doing cardio (aerobic) exercise because it burns a good amount of calories while it’s being done. But after the exercise is over, calorie burn returns to resting levels. Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate. Whether you lift weights, use resistance bands or use your own body weight for resistance, resistance creates microtears in the muscle tissue. As your body repairs these tears, muscle tissue grows and requires more calories to stay alive. One of the best ways to strength train to get the best response from your muscle is to focus on the eccentric (or lowering) portion of any move. Eccentric moves are more muscularly damaging and require more effort to repair than concentric movements (the lifting portion of a move), and thus increase metabolism more. So, slow down when you strength train to increase your metabolism.
5. SITTING TOO MUCH
If you exercise an hour a day, but spend the other 23 hours sitting or lying down, your metabolism will slow down. Sitting for longer than 20 minutes can put your body into a more relaxed, non-energy-burning state. If your job keeps you chained to a desk or behind the wheel, get up once an hour to move around for a few minutes. Periodically moving is shown to help decrease triglycerides, blood sugar, waistlines and cholesterol as well as cause a small spike in metabolism.
6. WHAT YOU DRINK
Consider this tip a two-for-one: Drinking too little water leads to dehydration, which can cause you to burn up to 2% fewer calories. All your body’s cellular functions require water, so sip it often. Drinking ice cold water can increase your metabolism by a few calories as your body heats the water to body temperature. Aim for at least 2 liters of water a day; drink more during hot and humid weather and when you sweat. At the other extreme, too much alcohol can impact your metabolism because excessive alcohol causes your liver to focus on breaking down alcohol molecules instead of burning fat. Plus, the calories from alcohol can add up quickly and impact weight.
7. YOU’RE NOT GETTING ENOUGH CALCIUM
The mineral best known for building strong bones plays a key role in fat metabolism, which determines whether you burn calories or store them as fat. Some of the best dietary sources of calcium come from dairy—organic milk, yogurt, cottage cheese, and cheese—which also benefit muscles because they contain whey and casein, proteins that help to build muscle and prevent muscle breakdown. Research from McMaster University showed that women who consumed more dairy lost more fat and gained more muscle mass than those who consumed less.
We’ve saved the best for last. Stress is probably the number-one factor impacting metabolism. It increases the production of cortisol, a hormone that increases appetite and makes us reach for comfort foods. It can decrease our desire for exercise, even though exercise is a powerful stress-buster. Stress slows digestion, causing a lower need to metabolize calories. Plus, stress can impact both the quality of sleep and number hours we sleep, which, as described earlier, can decrease metabolism and promote weight gain
Shockingly, not all exercises are good for you. In fact, if you’ve been doing cardio workouts to try and slim down, I have some alarming news…
Steady-state cardio (like jogging, spinning or doing the elliptical) increases the production of a stress hormone called cortisol. Cortisol causes your body to gain weight… especially around your stomach and makes it even more difficult to burn-off stubborn fat.
Have you ever noticed that no matter how much cardio you do, you just can’t seem to lose anymore weight…? It’s because doing steady-state cardio is the fastest way for your body to hit a plateau and slow your metabolism down to a crawl.
Even worse, too much cardio speeds aging! When you put your body under prolonged stress, you start producing free-radicals, which damages your cells and causes inflammation…and inflammation is what makes you OLD. Yikes!
Next I’ll show you how to sky-rocket your metabolism to melt fat away so you can get insane results in less than half the time of your regular cardio workout! (Once you learn this effective method, you’ll kick yourself for not doing it all along!
But first, here are the 5 WORST exercise mistakes you MUST stop making (if you want to burn off stubborn body fat – and KEEP it off – so you can get lean & ripped fast…
Mistake #1: Repeating The Same Workouts Over & Over
Repeating the same workout routine over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to working out, if you want to make progress and keep seeing changes in your body, you’ve got to start switching things up.
You see, your body has an amazingly ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you STOP making progress.
In a few minutes, I’m going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing, which will keep your metabolism running on high so you can kiss that spare tire goodbye…
Mistake #2: Doing Isolated Exercises
Doing isolated exercises (like bicep curls and tricep extensions) will NOT help you build lean muscle and get toned & fit. When you do these “isolated” exercises, you’re only working one muscle at a time. The problem is that these exercises do very little to increase your metabolism.
Here’s why: In order to boost your metabolism, your heart rate has to be raised to a certain level. But when you’re only working ONE muscle at a time, it’s virtually impossible to recruit enough muscle fibers to increase your heart rate significantly, so you’ll never be able to spike your metabolism or maximize your calorie burn.
If you want to slim down and tone up fast, you need to do exercises that stimulate as many muscles as possible at the same time. On the next page, I’ll show you the most effective exercises that target every inch of your body—so you can replace flab with lean, defined muscle.
Mistake #3: Doing Crunches & Sit-Ups To Get Flat Abs
When you do ab-targeted exercises (like sit-ups, crunches or side bends), your muscles get sore, which makes you think you’re strengthening your abs. There you are, crunching away thinking it’s only a matter of time before you’ll be looking beach ready with your rock-solid core.
…Yet weeks after you’ve religiously been doing your ab routine, your belly looks just as bloated and soft as it did before. All that time and pain for nothing!
Here’s the TRUTH…
Your abs were not designed to crunch, twist, and bend. In fact, it’s the complete opposite! The real role of your abdominal muscles is to prevent your mid-section from crunching, twisting, and bending. That’s right, your abs are a stabilizing force designed to resist movement in order to protect your spine.
So even though you “feel the burn” when you do crunches and sit-ups, you’re actually putting unnecessary pressure on your back, causing much more harm than good. These ab-targeted exercises can cause lower back injuries by forcing your spine to flex too much, and they do very little to actually strengthen your abs.
The key to getting sculpted abs is to burn off that stubborn layer of belly fat that’s hiding them. In the next few minutes, I’ll show you how to burn away the “ab flab” while stimulating all 6 of your abdominal muscles simultaneously — so you can finally carve out those lean, ripped abs.
Mistake #4: Using Gym Machines
Those big, shiny machines sure make the gym look high-end, but truthfully, the only thing they’re good for is for sitting down while you tie your shoes or catch your breath!
The problem is this: Machines alter the way your body naturally moves, restricting your range of motion. This severely limits your ability to fully activate all of your muscles fibers, which means less fat burning and less muscle toning.
Worse yet, machines can cause muscular imbalance and excessive strain on your joints, leading to nagging injuries down the road.
If you want fast results, you MUST incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and put fat-burning on autopilot.
In a minute, I’ll explain the 6 primary movements that are the foundation of these exercises…and I’ll also fill you in on the best types of weights to use for your workouts (no big, clunky gym machines required!).
Mistake #5: Doing Loooong Workouts
Longer workouts do NOT equal better or faster results. If you’ve been slaving away at the gym and your body isn’t visibly changing, you can’t do more of the same thing and expect a different result.
When it comes to getting lean and fit, your body responds to quality over quantity. I’m going to tell you the #1 way to super-charge your workouts—this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. This technique will open up a can of whoop-ass on your workout!
How To “Fix” Your Metabolism
Alright, now that you know what NOT to do, here’s the good news…
Science has proven that there are specific types of exercises that trigger a potent fat-burning effect, which skyrockets your metabolism and boosts your fat-burn for up to 48 hours after your workout is over.
These exercises activate more of your muscle fibers, which creates a bigger metabolic boost, demanding more fat to be burned for fuel—so you can burn off the fat and KEEP it off.
There’s even more good news…
These exercises also stimulate your youth-enhancing hormones so you can slough away old, dead cells — making you look and feel years younger!
Listen: getting a lean, defined body with a rock-solid core is easy once you know HOW to trigger the right hormones in your body (and stop the production of the bad hormones that are making you fat and old).
On the next page, I’ll show you the specifics behind this fast and easy method.
Soon you’ll be able to crank up your metabolism and turn on your youth-enhancing, fat-burning, and lean-muscle building hormones so you can finally shed that stubborn fat without exercising to death or starving yourself.
How To Boost Your Metabolism and Burn Fat by Running
Everyone burns fat differently. How much depends on a person’s gender, age and weight, as well as genetic factors. While many people are blessed with a good metabolism and don’t have to do much to reach their desired weight, others have a very hard time losing weight. But the good news is that even if you are not one of the lucky ones who is born with a fat-burning engine, you can still learn how to boost your metabolism. In today’s blog post, expert Sascha Wingenfeld explains how you can lose weight by running.
Cardio training: The best place for beginning runners to start
Are you looking for the best way to burn fat and boost your metabolism? Are you a running beginner? Then regular cardio training is the best thing for you. “Running or walking are the best ways to train your metabolism to get the energy it needs from your fat reserves,” explains running expert Sascha. The idea is to train your body to use stored fat to fuel your muscles. This process builds the base for more intense workouts in the future. Cardio training is best for beginners because the workouts are done at low intensity.
A word of caution:
Unfortunately, the total number of calories burned by easy cardio training is relatively low. However, it has been shown that beginner runners who initially burn 10 g of fat per 30-minute workout, are able to increase their burn to 30 g after only 12 weeks.
Interval training for more advanced runners
More advanced runners should do at least one fat-burning interval training per week. “These workouts burn a higher number of calories due to the increased intensity. Your body also requires a longer time to recover which helps you continue to torch calories after your workout is over.”
A word of caution:
Interval training puts a lot of stress on your body, especially your heart and muscles. Therefore, it is only suited for experienced runners. It is also important to work in some easy cardio training between your interval workouts.
Muscle building and strength training
Whereas the focus of your training at the beginning is improving the supply of energy to your muscles, strength training is about burning the fat provided by your metabolism: one extra kg of muscle burns an additional 50 calories per day. It is for this reason that your muscles are known as the “fat-burning furnace.” Since the running workouts described above do not particularly challenge or build all your muscles, you should include one or two strength workouts per week in your training. “Make sure to focus on large muscle groups or chains. These workouts promise the biggest gains. Whether you prefer to do bodyweight training with the adidas Training app or lift weights is up to you,” says the running expert. Here, once again, a good mix of the two is probably the best recipe for success.
Switch up your training for lasting success
Sascha points out that “when you want to lose weight by running, you’ll have a lot of success at the beginning as each workout will bring you closer to your goal.” However, it is important to keep your metabolism revved up. You need to continually challenge your body so it doesn’t get used to the effort of running the same loop every day. This way your body is forced to provide more energy through its metabolic processes.
Tip for runners:
Try to never do the same workout two days in a row. Switch regularly between cardio, strength and interval training and don’t forget to include rest days for recovery. This will force your body to adapt to new and varying training stimuli.
Stick with it and set new goals
Runners who succeed in keeping their metabolism in high gear reap the benefits of an increased fat oxidation rate (fat burning) and a higher basal metabolic rate. Make sure to set new goals to stay motivated. “But keep in mind that your body gets used to the new training stimuli after a while and the more often you train, the more efficiently it works,” explains the running expert. Therefore, it is important to cross-train (engage in other types of workouts) if you want to lose weight by running.
If you want to maintain your weight and boost your metabolism in the long run, you should also keep an eye on your nutrition. “The important thing in the long-term is to find your own perfect mix of exercise and nutrition or, in other words, the right balance between energy intake and expenditure.”
So, do you feel like running after reading this article? Then download the adidas Running app today and start tracking your runs.
The No. 1 Way to Keep Metabolism Soaring Post-Workout
You know that your metabolism gets a big boost during exercise. That’s why you burn more calories by running than by sitting. But there are ways to trick your metabolism into running strong all day long, even hours after you exercise.
Metabolism consists of hormones and enzymes converting food into fuel; this fuel provides the energy the body needs to do daily tasks like thinking, all the way through to more active tasks like biking or yoga. When your metabolism is working at its peak-such as when you’re running at your race pace on a treadmill-you are creating and using energy more efficiently. As your body plows through those calories, you’ll lose weight faster and streamline your journey to a fitter physique.
Try This Metabolic-Boost Workout
So how do you keep your metabolism cranking after you’ve untied your shoes, showered, and settled in at your desk? It’s all about those first moments after your workout, says Paul Arciero, Ed.D., a professor of exercise and nutrition at Skidmore College and director of the school’s Human Nutrition and Metabolism Lab.
“The best trick to keep your metabolism high after you work out is eating 20 to 30 grams of protein, preferably whey,” he says.
5 More Ways to Spark Your Metabolism
Protein takes more energy for your body to digest and absorb than other types of food; you may burn 25 percent of the protein calories you consume just by eating. After eating protein your body will stay in overdrive, which means you’ll process more calories more quickly in the minutes and hours to come. Also, protein helps your body build more muscle, and the more lean body mass you have, the higher your metabolism burns. Whey protein is one of the most easily absorbed types of protein, which is why Arciero is such an advocate of the stuff.
Foods That Set Your Metabolism on Fire
Of course, what you do during your workout can also affect how well your body burns calories later in the day. Arciero suggests sprint workouts to really maximize your post-workout metabolic boost. Intervals-such as alternating one minute all-out and one minute of recovery-send your metabolism soaring as you exercise and keep it running strong for hours after too. Follow an interval fitness session with a protein-rich snack, such as a whey protein smoothie, for the ultimate metabolism jumpstart.
By Liz Simmons for DietsinReview.com
- By DietsInReview.com