"Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can chose which it will be. Yesterday is dead, tomorrow hasn't arrived yet. I have just one day, today, and I'm going to be happy in it."
-Groucho Marx
WEBSITE: Interval training is key for effective workouts. Check out some great interval workouts for all fitness levelshttp://exercise.about.com/cs/cardioworkouts/g/intervaltrainin.htm
Yes, a lot of your metabolism is genetic. There will always be those people who don't know what the inside of a gym looks like and gets their vegetables from tomato sauce on pizza, but will not manage to gain a pound. These people are few and far between, so for the rest of us, there are some simple ways to help lift your metabolism.
Start by eating breakfast. Yes, EATING helps you LOSE weight!! Your metabolism slows down significantly while you sleep, but eating when you wake up will help get your level back up. Research has shown that by eating 22-55% of your total calories at breakfast will actually help in your weight loss goals (American Journal of Epidemiology). By eating large, hearty breakfast with protein, you will remain fuller throughout the day and will eat less calories throughout the day. For you coffee addicts out there, enjoy the addiction! Caffeine can stimulate the central nervous system by increasing your heart rate and breathing, both of which will boost metabolism.
Get in at least 8X8 (eight eight ounce glasses) of cold water a day, everyday! On more vigorous days of exercise, ensure that you drink more water so that you're body replenishes it's supply. Research at the University of Ohio has shown that those who drank 8-12 ounces a day had higher metabolic rates than those that don't. With ice cold water your body uses calories to heat the water to body temperature. Although it is a very small amount of calories, making this a habit will add those calories up throughout the year.
Lunch can be hard. You are bombarded with eating on the run and big business meetings complete with greasy meals and tempting brownies. To keep your metabolism high during your lunch break, simply eat protein. At every meal, you should aim for at least 30 grams of protein. This is because protein helps to build lean muscle mass. Through doing this, muscle burns more calories than fat alone. After your tasty protein fix, get a good brew of green tea. This brew has ECGC which is a known agent to help promote fat burning. By consuming 2-4 cups a day, you can burn an extra 50 calories! So you gave into temptation, and indulged in one of those decadent brownies at the lunch meeting! Avoid the guilt, and undo it with a little dairy. Calcium increases the rate at which it gets rid of waste, which will help your body metabolize fat more effectively.
At the grocery store, go organic. Well, as close as possible without killing your pocketbook. If you are lucky enough to be able to afford organic then go for it, but the rest of us need to choose the least contaminated foods. Diets high in pesticides can cause your metabolism to stall. Throw something hot into that grocery basket if you are looking to keep that metabolism high. Who knew that spicy could boost that metabolism?! It increases your body production of heat and the activity of your sympathetic nervous system. Also, stock up on iron, to keep oxygen running high to your muscles. When iron levels are low, your body does not get the oxygen it needs and this can significantly slow down your metabolic rate.
Intervals, intervals, intervals. Spending 3 hours at the gym is ridiculous. Not only do we not have time, but it is not the most effective workout. Doing short bouts of energy during a shorter workout will stimulate fat burn more than a steady, longer workout. Sprint workouts have been linked to belly/thigh fat burning. Cardio should be done hard and fast, but strength training is all about slow and controlled. How does this possibly relate to metabolic rate? Yes it is difficult, but lifting your weights slowly, you cause an increase in the breakdown of muscle tissue. Surprisingly, this is a good thing because your body goes into repair mode for the next 72 hours. To repair the muscle tears, your body will increase it's metabolic rate to speed up this process.
Omega-3, such as that found in fish, will stimulate your feeling of fullness. Throwing salmon on your dinner plate will lift your vitamin D level which helps your cravings and lifts your metabolism. Think again before your pour that second glass of wine. Alcohol slows down your fat burn. Your body begins to use alcohol for energy as opposed to fat stores, which keeps metabolism low. Getting enough sleep will help to regulate hormones that regulate your appetite and metabolism. By getting over 7 1/2 hours, you can help to get control of these hormones, and can begin the process of managing weight.
Metabolism is key not only to lose weight, but also to maintain a healthy lifestyle. Be conscious of your decisions, and your body will thank you in the long run!
Megan
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