How to speed your metabolism up and lose weight

Your metabolism is one of the most important things you must bear in mind in losing weight and burning fat so it’s important to speed your metabolism up. In fact, a slow metabolic rate can affect the way your body uses the calories and the energy you have taken through your food. If you want to lose weight you need to burn calories. Simple as that. So how do you speed your metabolism up?

Don’t worry! It’s not too difficult to learn how to speed your metabolism up. Actually, there are a number of ways to speed up your metabolism but your challenge is following the tips and guidelines below. A very good idea would be to get a friend to do the regime with you to help motivate and sustain you. If that isn’t possible, you might want to get a personal trainer to keep you going!

- Always have breakfast. Missing breakfast can put your metabolism into disorder. You may not feel hungry at that time in the morning but it’s important to have a few healthy foods to start your day. Skipping breakfast can also lead to eating too much during lunch, which will also lead you to put on weight. Moreover, do not skip any meals. This can also cause your metabolism to slow when we want to speed your metabolism up!

- Divide your meals into smaller but more frequent ones. This way, you can speed up your metabolism and use up all the calories you have taken in for one sitting. This keeps your metabolism at a more steady rate throughout the day, rather that the peaks and troughs associated with three large meals. Overeating can often lead to excess calories not being used up by your body and stored as fats.

- Engage in high-intensity exercises. One of the top ways to speed your metabolism up to lose weight is to exercise. You can start with some cardiovascular exercises from simple running or walking to swimming or cycling. These are some of the simplest yet most effective exercises to help speed your metabolism up and burn fat fast. It’s best to do exercise early in the morning as this can help your mood and increase your metabolism speed for the rest of the day.

- Include weight training in your regular exercise. You can burn fat and lose weight fast by building muscle because it also helps to speed your metabolism up. Fat is burnt by muscles, even whilst at rest, so it’s a fantastic way to burn excess calories and lose weight even when you’re not exercising!

- Overcome and manage stress. Stress can very easily disrupt your metabolism, thus if you want to speed your metabolism up, you have to beat your stress first.

Some foods can also help you speed your metabolism up. Although the effect may just be short-term, it is still helpful. For example, spicy foods can increase your metabolism. Green tea is another metabolism booster that you can have and a good substitute for coffee.

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Five ways to speed you metabolism up and lose weight fast

By

Lt. Col. Bob Weinstein, USAR-Ret Fitness Boot Camp Instructor, Personal Trainer and Author

My grandmother, who passed away at the age of 102, came to visit me at the when she was just 90. I clearly remember walking with her into a building with several flights of stairs. As we approached the stairs, she glanced towards me with a smile and said, "I'll race you!" and she took off! Now, I don’t expect everyone to be as agile as her at the 90 if we make it to that age. Without realising it, my grandmother was boosting her metabolism and getting some cardio exercise

Here are five ways to speed up your metabolism:

1. Do not cut too many calories

If you decrease your calorie intake too much, for example less than 1,200 to 1,500 calories per day, your body will react by slowing down your metabolism. Your metabolism may slow by as much as 45%. Furthermore, you will lose lean muscle mass. Lean muscle mass is important as a calorie burner. You still need a decent amount of calories if you want to speed your metabolism up and burn fat.

2. Eat Regularly and Drink Water

Eating frequently can keep your metabolism going at a good rate. You should aim to consume around four to five smaller meals a day. The traditional approach of three large meals spread out during the day means that your metabolism will spend a lot of the day at a lower rate, and then increase when you have a meal – a roller coaster effect. A steady metabolic rate is far better for burning fat and losing weight.  That does not mean you have to prepare a meal that often. A snack of fruit or yogurt counts as one of those meals. Infrequent meals can cause your metabolism to slow and this can cause you to overeat or eat unhealthily because you have starved your body. Stay hydrated and make water your beverage of choice. Drink lots of water.

3. Have Breakfast

About 50% of those who are overweight do not eat breakfast. Your best bet is to eat a carbohydrate high in fibre, such as oatmeal. You may want to add some raisins, fresh or frozen fruit and ground flax seed and you've got a great combination of protein, carbohydrates and good fats. It also tastes great!

4. Strength Training

Strength training will increase your metabolism because muscle, particularly muscles that are exercised, burn more calories. Include muscle endurance training as well. Muscle endurance is the ability of a muscle to work continuously under fatigue. That is a healthy muscle.

5. Interval Training

Interval training is any type of exercise that causes your heart rate to increase for a short while, followed by a period of rest. This is done multiple times increase your heart rate and then bring it back down. Some people think that interval training is only for athletes. That's simply not true. Regardless of your fitness level you can conduct a form of interval training when walking or jogging. Pay attention to your body so that you don't overdo it and consult your doctor before engaging in such activities. For example, whilst out walking, pick an object, such as a bench or a lamppost about 100 yards or so from your current position and then pick up the pace to the point that you feel like you have increased your exertion and you find yourself slightly out of breath. Once you reach your goal, decrease your pace and slow your breathing for two to five minutes. Then do it again. Do this 3 to 8 times depending on your fitness level and you will burn more calories and increase your cardiovascular conditioning.



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How to build muscle and burn fat fast

There are a many different ways that you can deal with all the extra fat that you have, but the best thing that you can do is to burn fat and lose weight fast. There are a lot of ways that you can lose weight fast, but the best of them is to build muscle. Here are some of my top tips to help you build muscle fast and how to get a six pack:

• Ensure that you will take some time and seek the opinion of personal trainer. They will be able to help you design an exercise program to burn fat fast and help you lose weight. Even if you can’t go to the gym, you can design a workout program at home to lose weight fast.

• Once you’ve decided on a home workout program or at the gym, make sure that you follow it and also to spend enough time resting. The main reason for that is that you need to give your muscles time to recover and grow in between sessions. Overtraining can actually damage the muscles you want to build. Consider training 3 – 4 times per week if you want to build muscle and burn fat quickly.

• Finally, you may want to consider taking supplements. That way you can increase the build muscle process and you will be able to notice the results quickly. Remember that you must find the best muscle building diet, because your body will need all the energy it can get during the workouts. Talk to your doctor before taking supplements.

Let’s say you have gained lots of muscle in past few weeks. The state is called hormone looping. Hormone looping takes place often with people who work out mainly because they are very eager to build  muscle mass fast as well as adopt an aggressive training program.

While building muscle it is very important you work hard in a gym, but it is very important you spend the time outside of the gym recovering from the tough workouts that you are putting the body through.
Remember also that when you are trying to build muscle you need to change your routine often in order to shock your muscles. If you keep doing the same workout routine time and time again, your muscles will get use to it and they will end up not growing and not getting stronger. So just remember to often switch things up.

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How to lose weight healthily and naturally

·  1

Rather than the traditional 3 meals a day, eat 5 to 6 smaller meals a day.

·  3

Never starve yourself. It shuts down your metabolism, makes you feel woozy, tired, and makes you hungrier. It also can affect your teeth, causing them to be sticky and full of plaque.

·  4

Eat lots of fruits and vegetables, particularly if you feel like snacking or for dessert.

·  5

Aim to eat 'good carbs' (which have a low glycemic index) such as brown rice, oats, wholewheat bread and wholewheat pasta. Try not to have carbs after 5pm as any unused carbs may well be stored as fat overnight, negating your morning’s exercise.

·  6

Don’t forget to exercising! When trying to lose weight, some people can get so wrapped up in cutting calories and portion sizes that they forget about the importance of exercise. If it's hard to start an exercise routine, use Monday as the day to recommit. Take part in a Monday Mile, enroll in a fitness class, or make a schedule to exercise for the week. Healthy Monday is a national non-profit public health campaign that encourages people to use Monday as the day for all things healthy.

·  7

Consider using "High Intensity Interval Training"

·  8

Maintain a steady intake of protein - aim for a minimum of 'your body weight in pounds' (in grams) of protein - if you would like to build a bit of muscle, double that, and begin some weight training - this will supercharge your metabolism and greatly increase your body's fat-burning ability.

·  10

Alternatively, go on the bike immediately after waking up, as you have had no food in your sytem all night, and therefore the first place your body will get energy from is the fat stores (not the muscles because you are using them) - bear in mind that after the bike, wait about 20 minutes and eat a good breakfast so your body knows you are not starving (this actually hinder your weight loss efforts).

·  11

Wake up at a normal hour like 7:00, or 8:00 or 9:00 if you are pushing it. Go to bed before midnight--your body needs at least 8 hours of sleep to function properly.

·  12

Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day.

·  13

Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda.



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Speed your metablism up - a how to

 Everyone seems to be talking about increasing your metabolism being the key to weight loss, but what is metabolism and how can increase it? Read on to discover what metabolism means and how to speed your metabolism up.

·  1

Understand what metabolism is. In basic terms, metabolic rate is the rate at which your body burns calories. Very few people have a fast metabolism, and overweight individuals often have slow metabolisms. However, a faster metabolism will allow you to lose more weight than your friend, even if you both have the same activity level, diet, and weight.

·  2

Discover what is controlling your metabolism. There are a few factors that you can control and alter, and some factors that you can't.

• Age - Metabolic rate decreases five percent per decade after you reach 40.
• Gender - Men on the whole burn calories more quickly than women because they have more muscle tissue.
• Heredity - You can inherit your metabolic rate from previous generations.
• Thyroid disorder - Hypothyroidism (underactive thyroid gland) and hyperthyroidism (overactive thyroid gland) can speed up or slow down metabolism, but only 3% and 0.3% of the population have hypo- and hyperthyroidism respectively.

·  3

Eat small, frequent meals. Long periods between meals means your body goes into "starvation mode," which decreases your metabolism as a method to conserve energy and prevent starvation. Skipping meals will not help you cut calories or lose weight; in fact, people generally eat less overall when they eat small, frequent meals. In addition to having four to six small meals per day, eating healthy snacks will also increase metabolism.

·  4

Drink iced water. As with food, depriving your body of water can encourage it to "hoard" rather than "burn". When your drink ice cold water, your body burns calories to warm it to body temperature. More than ninety percent of the chemical reactions in your body occur in water, so it’s important to ensure you drink plenty.

·  5

Boost metabolism with aerobic exercise. Different activities burn different amounts of calories, but the important thing is to raise your heart rate and sustain the activity for around thirty minutes.

·  6

Boost metabolism in the long term with weight training. Muscle burns more calories than fat does (73 more calories per kilogram per day, to be exact) so the more muscle you build, the higher your resting metabolic rate will be. Every muscle cell that you gain can be seen as a small factory that consistently burns calories for you, even whilst you’re asleep, and increases during exercise. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.

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How to lose weight gain muscle quickly - 3 top tips

Have you been struggling with your weight for years? Do you want to achieve lose weight and build muscle? It's not as difficult as you may think. To gain the sort of muscles that make the cover of a magazine you have to be committed to building your body till you can flaunt your biceps and trim tummy. And here's just how you can do it:

Eat SmallerMeals Often

That's correct – the very first step to losing weight and gaining bulk is to eat smaller portions of food regularly. The meals need to be high in protein to feed your muscles and speed up your metabolism. Feed yourself with poultry, fish, lean meats and egg whites as well as fresh fruits and vegetables. Ideally, you should have a minimum of five meals a day. Every meal should be spread out roughly 3 hours apart. Don't stick to the traditional mealtimes of breakfast, lunch and dinner as these are too far apart and you tend to eat much lot more at each sitting. By consuming more meals in smaller sizes you'll be well on your way to weight loss muscle gain.

Start Pumping Iron

The next step to building muscles is to start pumping iron. It would be a good idea to join a gym in your area. Make sure that they have trainers there who can assist you with your weight training and guide you through the process. It is important to develop a plan to pump iron and lift weights regularly, usually 3 to 4 times a week. These are the types of workouts that will tone your muscles, burn off your fat and bulk you up considerably. As your metabolic rate increases you'll achieve weight loss muscle gain in the short space of several months. But to reach the end of that road to success, you have to be diligent in your exercise routines and lifting weights.

Be Disciplined

The final, and most important, factor in your program to get your dream body, is to be completely disciplined to weight training and eating the right food. If you waver on persistence and commitment, it's probable that you'll put back all the weight you lost, and that would defeat the whole purpose of the course in the first place!

So remain committed to your goal of weight loss muscle gain with determination and discipline. Get your protein rich diet together and use this together with regular sessions at the gym. Before you know it, you would have simultaneously gained muscle and lost weight!

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