Monday, August 27, 2007

Fitness and Weight Loss:Quick tips to boost your metabolism

First of all what is metabolism?

Metabolism is the sum of the physical and chemical changes that take place in living organisms. These changes include both synthesis (anabolism) and breakdown (catabolism) of body constituents. In a narrower sense, the physical and chemical changes that take place in a given chemical substance within an organism. It includes the uptake and distribution within the body of chemical compounds, the changes (biotransformations) undergone by such substances, and the elimination of the compounds and their metabolites.

More understandable-Metabolism turns the calories and the body fat in to energy.
Why is it so important?

Well you should have understood that by now but for those of you who dont have i will say it:
The faster your metabolic rate(the time the process takes place) the less fats on your body.
How can i boost my metabolic rate?

There are several factors that affect your metabolism like amount of muscle tissue,physical activity ,stress,frequency of meals,genetics .

Here are 12 tips to boost your metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:
For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardio training
-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive exercise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.
5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns

10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

11.Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

12.Include more energy foods in the diet, such as fruits and vegetables, beans and whole
grains.


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