Metabolism is a bodily function that converts the food (calories) we eat into energy. We either burn them immediately for an energy boost, or we save them for later in the form of fat.
If you have a “slow” or less efficient metabolism, it can show in many ways…If you are distressed because your favorite jeans don’t fit anymore, your belt doesn’t quite reach all the way around and so on. You CAN do something about it and create a healthier and better life for yourself.
However, it doesn’t have to be difficult to lose weight and in fact shouldn’t mean starving yourself. If you are doing it right, you’ll NEVER be hungry.
There are a lot of diet programs out there, and it can be confusing because there are so many. Be careful, though; avoid those “get thin quick” programs that promise excessive weight loss over a very short period of time. Sure, most of them come with testimonials and a lot of advertising, and it may be quite tempting to drop 6 pounds in 24 hours. However, even if it works, it doesn’t work for long. You’ll note that those folks that dropped all that weight aren’t going to be showing up a year later, having kept it off. Why is that so? Because these people have almost always gained back all the weight they lost – and more.
So, the time has come for you to take charge of your body and master your weight. Losing weight is all about the efficiency of your metabolism. Once you fully understand how it works and you can calculate what your “resting metabolic rate” or RMR is, you’ve already done half the work.
Metabolism definition – Your resting metabolic rate is the speed at which your body turns calories into fuel even when you’re resting and not actively doing anything. Several things influence this resting metabolic rate. For example…
One of the things that influences RMR is our age. You might have noticed that a lot of us tend to gain weight as we get older, and that’s because age slows down RMR.
Dieting, too, is bad for RMR because the dieting really ratchets DOWN our metabolism. If we drastically cut back on calorie intake, we’re going to lose a few pounds at first, true, but we’re also going to slow down our metabolism – quite markedly.
That means when we go off the diet, we’ll be gaining back all the weight we lost — but now, we’ve done ourselves a disservice because the dieting has slowed down our metabolism, which means that we gain weight much easier. And so, presto, we gain the weight back plus more.
In American vernacular, that’s often called “yo-yo dieting.” You lose weight, you gain it back faster, you lose again, you gain it back, and so on.
A third problem with drastically cutting calories and therefore rapidly losing a lot of weight in a short period of time can also mean that you lose a lot of muscle. This puts you in a pretty dangerous position, too. You need muscle to function, plus muscles burn significantly more calories than fat. This means that any good “diet” (make that lifestyle) program is going to include exercise. The more you can move your body, tone, and build muscle, the more calories you’re going to burn even when you’re not doing anything; yes, you can truly “lose weight when you sleep” — as long as you exercise when you’re awake.
So how do you increase your metabolism? It doesn’t have to be painful and it certainly doesn’t have to be difficult. To learn more about metabolism definition and about how you can master it, and therefore get the weight falling off quickly but safely, take a look at my website. You learn what you need to know about safely increasing your metabolism and taking off the extra weight.
3 Highly Effective Ways to Speed Up Metabolism
The argument about ways to speed up metabolism is always among the lips of fitness experts. The debate is strong and fierce on what can one do to boost their metabolism so that one can increase their calorie burn and eventually lose weight. If you are one of those that want to find out on methods to rev up your fat burning engine, you came to the right place.
I would like to share with you 3 effective ways that you could implement today in order to jack up your metabolism and start burning loads of body fat! Lets start with some techniques that you can do physically and then move on to tips and tricks that involve foods.
Doing high intensity weight training is a killer way to speed up metabolism. What do I actually mean by high intensity weight training? Advance training techniques like super sets, drop sets and tri-sets forms the concept of high intensity weight training. Your heart rate will be jacked up sky high by implementing these weight training techniques and this will lead to a phenomenon called EPOC which also known as excessive post-exercise oxygen consumption.
According to a research, high intensity weight training speeds up metabolism in the subjects tested but not only that. The metabolic gain lasted for 16 hours after exercise! This huge gain in metabolism could not be ignored!
Speeding up metabolism with high intensity interval training can really produce eye-boggling results! Yes, this method of cardiovascular training puts tremendous pressure on the body and forces it to undergo the EPOC as well. A high intensity interval training can be completed within a short and sweet 20 minutes as appose to the traditional training which requires 45 minutes or more. Not only it saves you time, it produces amazing results as well by boosting your metabolism.
10 intervals of 1 minutes sprint and 1-minute jog makes up the high intensity interval training or HITT. For example, start off by jogging for 1 minute. Then, at the second minute, sprint as fast as you could and as soon as you reach the third minutes, lower down the speed and jog again until you reach the fourth minute. Repeat the same process until you completed 10 rounds. Do this workout at least 3 times a week for optimum results.
Altering your diet would be your next step to boosting your metabolism. Consume more protein would be the next step for you to take. Consuming more protein will help speed up your metabolism because the body requires more calories to digest protein compared to carbohydrates. Stick to low fat protein. Go for lean meats like chicken, turkey and fish. Fish contains loads of omega-3, which can help boost your health too.
You now have specifically three action steps to take. In summary, you would need to include high intensity weigh training into your workout routine. Next, you need to do HITT for your cardiovascular training but all that would not mean a thing if you do not understand the law of weight loss. Briefly, the law of weight loss needs to be understood and followed if you really want to lose body fat and get your dream body. The law of weight loss states the frequency of exercise, the intensity, the type of training and also the time. If you want really get ripped, you need to understand these principles.