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Exercise: Quick Tips to Boost Your Metabolism
by Nicholas Tan
There are a lot of people who would give a lot to increase their metabolism. Having a high level
of metabolism enables one to maintain burn fat and lose weight fast with the least amount of
activity. Metabolism is the rate by which the body produces and consumes energy and calories
to support life.
There are several factors that affect the metabolism of a person, such as the amount of muscle
tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and
activity levels. Metabolism slows done due to the following: loss of muscle because of not
enough physical activity, the tendency of the body to cannibalize its own tissue because there is
not enough food energy to sustain it, and the decrease of physical activity that comes naturally
with old age.
Here are several ways to fire up one's 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 cardiovascular 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.
9. 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.
10. 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.
11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole
grains.
Achieving the desired body weight is never impossible if one has the determination and
patience needed to stabilize the metabolism level, which plays an important role in weight loss.
A person needs to realize that eating right and working out is not just a passing fancy, but a
way of life.
by Nicholas Tan
There are a lot of people who would give a lot to increase their metabolism. Having a high level
of metabolism enables one to maintain burn fat and lose weight fast with the least amount of
activity. Metabolism is the rate by which the body produces and consumes energy and calories
to support life.
There are several factors that affect the metabolism of a person, such as the amount of muscle
tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and
activity levels. Metabolism slows done due to the following: loss of muscle because of not
enough physical activity, the tendency of the body to cannibalize its own tissue because there is
not enough food energy to sustain it, and the decrease of physical activity that comes naturally
with old age.
Here are several ways to fire up one's 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 cardiovascular 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.
9. 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.
10. 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.
11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole
grains.
Achieving the desired body weight is never impossible if one has the determination and
patience needed to stabilize the metabolism level, which plays an important role in weight loss.
A person needs to realize that eating right and working out is not just a passing fancy, but a
way of life.
