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11 Ways To Boost Your Metabolism

Posted by on Apr 2, 2015 in Metabolism | Comments Off

If you are looking to lose weight, then boosting your metabolism will drastically speed up the process. A high metabolism will help your body burn off energy more efficiently, ensuring that the food you eat is used to fuel your body as opposed to being stored as fat.

Ways To Boost Your Metabolism

So if you were born with a slow metabolism do not worry. With the tips I will give you below you can now go ahead and boost your metabolism, so that you can begin shedding off those extra pounds.

Eleven Ways To Boost Your Metabolism

  1. Increase the intensity of your workouts:

One way of boosting your metabolism is to increasing the intensity of your walk, run or swim for 30-second intervals, ensuring that you consume more oxygen.

This action will cause your mitochondria to work harder and more efficiently when burning energy, and this will eventually mean you can get better results with shorter workout times

  1. Include more Omega-3 in your diet:

Eating fatty fish that are high in Omega-3s like tuna, salmon, and herring, helps boost your metabolism. This is because Omega-3 helps maintain blood sugar, reduce inflammation, and diminish resistance to the leptin hormone.

These aforementioned actions allow for the better regulation of the metabolism, in turn increasing the rate at which fat is burnt.

  1. Build muscle mass:

Muscles use up more energy than fat, and by building muscle during strength-training you can increase your metabolism.

For example, a 30 year old woman who undergoes 30-40 minutes of strength-training twice a week over a period of four months can increase her resting metabolism by up to 100 calories a day. This means that even on days where she does not go the gym her body is still burning calories at fast rates.

  1. Drink more green tea:

Green tea does not only contain amazing antioxidant properties, it is also composed of catechin which is known to ramp up metabolism. Catechin works to increase fat oxidization and energy production from the digestive process.

By drinking five 8oz cups of green tea everyday you can boost energy expenditure by up to 90 calories daily.

  1. Stop cutting back on calories:

While it might be tempting to cut back on your calories, taking this process too far will send your body into starvation mode. When this happens your body will start retaining fat because it believes times are lean, and your body’s metabolism will slow down dramatically in order to conserve energy.

Your caloric intake should therefore match your resting metabolism rate.

  1. Take part in anaerobic activities:

When you push your body to the limit during anaerobic exercises, you can benefit from Excess Post-Exercise Oxygen Consumption (EPOC). This process boosts your metabolism; so that your body can burn off calories for up to 24 hours after your workout is done.

  1. Eat a nutritious breakfast:

If you want to boost your metabolism and lose weight, skipping breakfast is not an option. A nutritious breakfast consumed 30 minutes to an hour after you get up will jump-start your metabolism, and give you enough energy to burn calories throughout the day.

Eat protein-rich morning meals like oatmeal, whole-grain toast, and spinach omelets.

  1. Snack during the day:

While eating 3 hearty meals is the preferred meal plan for many individuals, it is actually healthier to east 6 small meals. With these 6 meals spread through the day you can curb hunger pangs, in turn consuming fewer calories.

By snacking during these scheduled meals you also maintain blood sugar levels and stop the weight gain that is caused by spikes in insulin levels.

  1. Cut back on trans fats:

High-calorie trans fats have been known to slow down your metabolism, in addition to causing resistance to insulin. Inflammation resulting from insulin resistance can destroy your metabolism and stimulate weight gain.

  1. Eat organic food:

Organic fruits, veggies, and grains do not contain any pesticides. The lack of toxins in your food means that your thyroid function will not be interrupted, in turn ensuring that your metabolism levels are optimum.

  1. Consume more protein:

What many people do not know is that the body burns protein more efficiently then carbs and fats. This is because proteins take longer to digest, and therefore your body requires more energy to absorb the nutrients resulting from the digestive process.

This means that your metabolism increases when you consume protein-rich foods.

With these tips you can now crank up your metabolism and begin dropping those pounds faster than you have ever imagined.

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Insanity Max 30 Workouts- the right move for the perfect body

Posted by on Mar 28, 2015 in Fitness | Comments Off

Insanity max 30 is a nutrition and workout program that is for a period of 60 days. It is one of the fitness programs that are designed to give you perfect arms, muscles and abs. But that’s not all, after you have completed the program and didn’t get the desired result, you can easily continue it. Apart from that, it is one of those ideal fitness programs that don’t have any side effects on your body, whatsoever.

Overview of the workout plan

First of all, the insanity max 30 workouts are divided into sections that start with warm ups and ends with a cool down session. These consist of the Tabata style workouts, interval training and more. Also, the Tabata style workouts are similar to the high impact interval training programs. You will need to go to your maximum level which is for 20 seconds and then require 10 seconds to recover from it. Interestingly, most of the workouts are of 30 minutes to 40 minutes.

insanity-max-30-workouts

What are the different workouts included in Insanity Max 30?

Cardio challenge

This is a 30 minutes workout challenge that includes the hardest cardio workouts you might have tried before. This is in fact more like a welcome workout to your journey of Insanity max 30. This is because; it is one of the first workouts you need to complete in this series of workouts.

Tabata power

Without doubt the Tabata workout will surely keep leave the muscles asking for mercy. It is the starting of the strength training. Here, you will need to do power workouts for 20 seconds with 10 seconds off.

Sweat Interval

This is one of the other intense workouts included in this fitness program. In fact, it is one of those rare programs that will surely have you screaming, torching and sweating out calories for about 30 minutes.

Tabata Strength

This is a workout that has been designed as a no rest strength workout. It is a full 30 minutes workout with about 10 or 20 seconds of rest.

Friday fright

This is another intense workout which is more like a battle between your body and mind as you try to complete the exercise. It is a process as well as a level which you need to build up.

Max out cardio

This is one of the craziest cardio you have ever done that will itself leave you screaming.

Max out power

This is a challenging workout that requires more recovery time and will have you fighting in this for 45 seconds that you are in it.

Max out sweat

The more minutes you give in this workout, the more you will sweat and burn more calories. It is another workout that works from your head to your toes.

Max out strength

This one is targeted towards your arms, chest, shoulders and core and these will be a toast after the session. In this workout, you will be using your own body weight for resistance. It is another Tabata style workout that comes with 45 seconds on and 15 seconds off.

These are the different workouts includes in Insanity Max 30 program.

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Fitness Tips to Improve your Health

Posted by on Mar 17, 2015 in Eating healthy, Fitness, Workouts | Comments Off

You should be a good model for your family by eating healthy (vegetables, fruits, low fat foods, whole grains) and by exercising. The thing is that if your children see you being physically active and having fun, they will be same like you and more active thorough their life. You should involve everybody in activities such as biking, hiking, basketball, dancing or roller-skating. You should keep your body to move and focus to have fun. Keep in mind that all those healthy habits your family and you practice today, it will benefit everyone in the future.fiber-food

Cardiovascular activity is very important for good health, but do not forget that muscle strength is important as well.  The core muscles around your pelvis and trunk help your hips, lower back and abdominal muscles to work together in order to increase stability and balance. By having strong core muscles you can make your everyday activities much easier and decrease lower back pain, including your comfort level as you work at your desk. Also, beside cardiovascular activity, you should have some strengthening activities. A lot of these activities can be done at home without any special equipment.sport

Do not forget to drink a lot of water when you exercise. You should drink water before and after your walk. If you exercise you need to drink water constantly. Do not forget that every system in your body depends on water. Lack of water could lead to dehydration, and dehydration can exhaust your energy and it can make you feel tired. While you are engaged in any activity that makes you sweat, you must drink extra water, in order to compensate for the fluid loss. It depends on how much you sweat during exercise that is how much additional fluid you need. You need to be sure to replace fluids after you are finished with exercising. You know that water is clear it’s free and always near. So drink it a lot. You must be hydrated during the summer time especially, because summertime heat combined with physical activity lead to dehydration and other related illnesses.

tumblr_mavsvhpof11re96k4o1_1280Exercise with a buddy. By exercising in pair, it can help you to meet your health goals. So, do not exercise alone. You should find a friend who will help you to stay motivated and consistent. You can join some club, or you can just find a friend to be your company in your exercising. It is always better in two, or even more of your friends will make your exercise more fun and you will be much more motivated with a company then by yourself. You can join an activity such as a walking group where you can take part at your own fitness level and pace. You can go and play some sport that you like with your friends and you can go the gym with your buddy. There are many options and you can find out by yourself which one is the best for you.

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