10 Steps on Improving Your Metabolism





Are you sluggish and low on energy?

Do you feel like you work and work toward your weight loss goal and never seem to make any dramatic improvement?

You could be suffering from a slow metabolism. Even though you may have a slow metabolism, it does not have to destroy your weight loss efforts.

You can dramatically improve your metabolism, and boost your energy levels without taking supplements.

Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process, by which energy is extracted from food, and the net result is how fast or slowly the body burns those calories.

A few steps you can take to improve your metabolism naturally are:

Drink Water

Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and flush out sodium, toxins, and fat.

Drinking water before meals will fill your stomach so you feel full and prevent overeating.

Avoid excess colas, coffee, teas, and sugary juices. Caffeine will dehydrate you, and the sugar will do more damage than good in the long-run.

Eat Every Three Hours

Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balanced, meaning they should contain a complete protein, carbohydrates, as well as natural fat.




Failure to eat consistently can lead to a slower metabolism and fat storage.

Also, skipping meals slows down your metabolism. To ignite fat loss you need to be consuming the right foods in a balanced manner throughout the day.

Don’t Skip Breakfast

Breakfast is the most important meal of the day because it gets your metabolism running in high gear. You wouldn’t drive your car to work on an empty tank, and you shouldn’t start your day without adequate nourishment.

Your first meal sets your metabolism for the day and keeps it going, as long as you eat every three hours. If you get up early and eat a late breakfast, you miss out on several hours of burning calories and losing fat.

Don’t Fear Fat

Fat has developed a bad reputation. Many people think fat makes you fat. This is false. The type of fat and how much fat you eat impacts your body fat composition.

Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter to receive your necessary fats.

Omit Trans Fat

Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating “healthy” fast food, frozen dinners, and other processed choices.

If it’s man-made, it’s not the best choice, and will halt fat loss endeavors. Eat the foods Mother Nature has provided to meet your fat loss goals.

Be Active Daily

 

Stay active at least six days a week. Take the stairs when possible or park further out to get that little bit of extra movement to keep the heart and lungs working optimally. The more movement you get daily, the better you will feel overall.




Do Cardiovascular Exercise or Cardio

Exercise is necessary for heart and lung health. It also burns calories.

Doing cardio first thing in the morning on an empty stomach can tap into fat stores, and keep your body burning calories at a high rate for about an hour after cardio is finished.

If you fail to eat adequately daily, first morning cardio on an empty stomach can work against you. Doing morning cardio on very low calorie diet can burn muscle.

Another good time to incorporate cardio is in the evening after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session, choose one or the other or cycle between the two to prevent staleness and boredom.

HIIT

 

Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock.

The body is programmed for adaptation. Therefore, doing the same cardio format day in and day out can become stale really fast.

Take one or two days a week and implement some HIIT to give the body an added shock.

HIIT is basically alternating low intensity and moderate to high intensity cardio training. For example, a 20 minute HIIT session would look similar to this:

  • Minute 1 and 2 Low Intensity (Walking) Minute 3 and 4 ñ High Intensity (Light jogging or running) Minute 5 and 6 ñ Low Intensity Minute 7 and 8  High Intensity and so on
  • Weight Train Resistance training builds muscle, which is metabolically active tissue. The more muscle you acquire, the faster your metabolism will be. Adding more lean muscle tissue to your body will put curves in the right places and allow you to eat more calories a day.

Listen to Your Body

Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don’t train if you are ill, still sore from the previous workout, or just simply too tired. Training in such a state can cause more problems than it solves.

If any of the above fails to prove results in 4 to 6 weeks, there could be an underlying problem, such as a food allergy, sluggish thyroid, hormonal imbalance, toxins, parasites, etc.

If so, I recommend searching for a natural healer in your area to determine the cause. and work from there. For the most part, proper diet and exercise is all you need.



8 Exercise Tips to Burn Fat Fast





Are you looking for that jump start to rev your metabolism and get you swim suit ready?

The following eight tips will improve your workouts and ignite your metabolism.

Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks.

1. The majority of your workouts should be composed of free-weight or cable exercises.

Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises.

Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use mostly compound (multi-joint and multi-muscle) exercises.

When focusing on improving body composition, you can’t worry about detail exercises, so you should use exercises that’ll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.

Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.

If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load.




One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats.

That’s why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism.

A good rule of thumb is to use lifts that will allow you to use the most weight.

These will have a systemic effect on your body that’ll help maintain or increase your muscle mass, and in turn ignite your metabolism.

3. Super-set or group exercises.

Perform either non-competing muscle group training or antagonist training.

Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise

Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back).

The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.

This design can be a huge advantage in your mission to burn fat.

If you alternate exercises for opposing or non-competing muscle groups, you’ll be able to keep your heart rate elevated and burn calories like a blast furnace!

4. Keep rep ranges, in general, between 8 and 12.

Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps.

Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly.

High reps for tone and fat loss is the big Kahuna of all training myths!

Somehow the aerobics, yoga and Pilates community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging.

On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance.

If you believe this, you probably still believe in the Tooth Fairy! Just follow this plan to lose weight and get curves in the right places.

5. Rest only 2-3 minutes between sets.

When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated.

In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.




If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement.

However, if your first exercise is a fairly “easy” exercise, like lat pull downs, you might only wish to wait 2-3 minutes before doing the second part of the superset.

6. Every session should consist of approximately six to eight exercises.

Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.

It’s imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises.

Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise choices should be multi-joint.

7. Perform Total Body Workouts

First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn’t train that way and you shouldn’t either.

The more frequent muscle producing / fat burning sessions you can have, the better.

8. Cardio is not the cure-all for Obesity

Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary.

Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle.

The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance.



5 Tips To Losing Weight While Keeping Your Sanity





Let’s face it… getting in shape for some people is not that easy!

Losing weight is the goal of many individuals worldwide however there is no simple way to drop the pounds like taking a pill or simply wishing them away.

Unfortunately, losing weight takes determination and commitment to a healthy diet and exercise plan and even then it takes longer than we would like to drop those extra pounds.

So, what can you do to lose weight and keep your sanity?

The following five tips should help you out

Tip #1 Lower Your Expectations

If you begin an exercise or diet plan, or both, and have heard you will lose incredible amounts of weight in no time at all and then it doesn’t happen then you feel let down and won’t have the same dedication to carry on and your diet fails miserably.

However, if you are more realistic to begin with and realize that most people lose 1-2 pounds per week on a healthy exercise and diet plan then you will be better informed and can expect these types of results ahead of time rather than being disappointed.

Tip #2 Don’t Tell Everyone You are Dieting

When people first start diets they tell everyone they are dieting and their great weight loss plans.

However, this can frequently work against you because people will talk and judge your weight loss progress and make you feel uncomfortable, especially if you eat something others don’t believe is part of your diet plan.

This will give you a complex, so simply start your diet, inform close family and friends for support, and keep your dieting to yourself and you won’t go crazy.

Tip #3 Don’t Eliminate a Food Group

Many times when you eliminate a complete food group from your diet you feel as if you are really sacrificing too much and you will simply lose your sanity and your diet will fail.

On the other hand, if you eat a well balanced diet and allow yourself little treats along the way you will lose weight and keep your sanity as well.

Tip #4 Household Support





When you start a diet you need to make sure the entire household will support you in your efforts.

If you are not eating sugar yet your spouse continues to come home with cookies, ice cream, and doughnuts then you will have a hard time sticking to the diet and you won’t feel much support, either, which will drive you crazy.

So, make sure your entire family is ready to support you and if they choose to eat unhealthy to do it away from the home.

Tip #5 Work Out

Losing weight takes a lot of time, which can really test your sanity.

However, if you include a work out routine with your diet then you will see a much quicker weight loss, have more energy, sleep better, and simply feel better about yourself. This will help you keep your sanity and stay true to your weight loss plan.

When you follow these five tips you will be able to keep your sanity while staying on your diet and exercise plan better than if you give it a try all on your own.




7 Simple Tips to Fulfill Your Weight Loss Goals

Watch The Video To Learn How I lost 80 Pounds The Easy Way – And How You Can Too!

Click For Part 2

 

 

 

 

 

7 Simple Tips to Fulfill Your Weight Loss Goals

“Goals…

…and resolutions.”

Yes, it’s that time of the year again.

Why is it that every time Jan 1st comes around, everyone starts to think about their new resolutions for the year?

Or perhaps “new” isn’t the correct word — perhaps “recycled” is more apt? After all, isn’t it true that for most people, “resolutions are made to be broken?”

Goals are a wonderful way to inspire us towards getting the things in life that we want, but more often than not, they simply end up unattained and we get frustrated (again) at the end of the year.

But it doesn’t have to be so.

Really.

You can attain your weight loss goals or resolutions, but only IF you know how to go about setting them up correctly in the first place. And I’ll give you a few useful pointers to help you get started on the right track…

Begin with the end in mind.

What’s the end result you want to achieve?

Do you want to lose weight?

Or do you want to drop 1 dress size instead?

It’s time to get specific! .. And be realistic.

It’s not enough to just say “I want to lose weight.” How much do you want to lose exactly? By when?

A better goal is to say “I want to lose 11 pounds in 3 months.” And make sure your goal is realistic.

If you want to drop 27 pounds, it’s not realistic to say you want to do that within the next 7 days, not to mention that it’s not healthy to do that!

Or if you’ve been putting on the weight slowly over the last 10 years, it’s not quite realistic to say you want to go back to your weight 10 years ago within a month.

Break it down into smaller and easier “baby steps.”

Let’s say you want to lose 20 pounds. That seems like an insurmountable task, but it becomes easier to manage if you look at it as losing an average of 1 pound per week, over a course of 20 weeks. Now’s that manageable!

For you to lose a pound a week, you only need to create a calorie deficit of about 500 calories per day by controlling your diet and increasing your amount of exercises.

Okay, now for the big “secret”





The missing key to achieving your goals: Write down your “Why” i.e. what are you doing this for?

Most people skip this step, and it’s a primary reason why they never seem to achieve their goals. It’s absolutely critical for you to write down the reasons why you want to achieve each specific goal.

For example, if the goal is to “lose 20 pounds in 6 months,” write down why you want to lose that weight.

And here’s another tip: Make it “personal and emotional.” The more “emotional” the reason, the more likely you’ll be driven towards the goal.

So, let’s say you’ve got kids.

An example of a good “reason why” is “I know being overweight is a leading cause of many health problems — I will lose the 20 pounds and get healthier so that I will not be a burden to my children, and be able to stay healthy long enough to attend my daughter’s wedding and be there to carry my grandchildren.”

Assuming all these things are important to you, of course. 🙂 But I’m sure you get the picture.

“Write it down and put it up!”

It’s usually not good enough to just think of the goals in your head. You need to write down all your specific goals and the “reasons why,” and then paste it up where you will look at it every day.

Don’t write it down on a notebook and chuck that inside the drawer. Instead, paste it up on your dressing table mirror, or anywhere else that is in plain sight. Remember, “out of sight, out of mind!”

Do not be too ambitious

Aim for a loss of 1-2 pounds per week, at the max! Losing more than that amount is bad for you. And it’ll most probably be caused by a loss of water and/or muscle, rather than your unwanted excess body fat.

Be realistic and “go with the flow.”

The pounds didn’t come on overnight, so don’t expect them to disappear in a jiffy too.

And sometimes the weight loss isn’t as fast (or as much) as planned. But don’t get stressed out, because stress will only add on the pounds. It’s important that you DO NOT think of the weight loss process as “all or nothing.”

Instead, think of it as “slowly but surely.” The weight may go up a little sometimes, but if you stick to your plan, you’ll still be delighted at the end of the year!

Use these simple steps and make a positive difference to your life this year! Best of luck!