How to Increase Your Metabolism to Stay Fit

Metabolism Basics

Weight loss is a major area of concern for modern consumers. Many of them would like to know how to drop their weight as quickly as possible for weddings, photo shoots, self-esteem and the like. Metabolism is one of the keys to rapid weight loss. Metabolism has to do with the speed at which the body burns fat. Some people have fast metabolic systems that seem to burn fat continuously no matter what they eat. Other people seem to have sadly stagnant metabolic rates. You may be wondering how to increase your metabolism. The following are a few tips that are designed to help you if you are:

Drink Cold Water

Water is essential

Drinking ice-cold water is one of the easiest and most popular ways of learning how to increase your metabolism. Ice-cold water provides a lovely jolt to the metabolic system. The activity burns about eight more calories per hour than drinking room-temperature water does. Drinking cold water first thing in the morning can get the system going rather quickly. The best thing about the water method is that it is not expensive at all.

Eat Frequent Meals

Another tip for learning how to increase your metabolism is to eat between five and six small meals every day instead of eating three huge meals. The first bit of food that you eat in the morning kick-starts your metabolism. Giving the body a boost every four hours or so keeps it burning. Drinking the recommended number of water glasses per day can help keep the metabolism going, as well. Medical experts recommend that every person drink at least eight glasses of water per day. You can also aid the boosting process by eating foods that will work with the metabolism. Nuts, vegetables and fruits are always good.

Confuse the System

Sometimes it is good to trick the body a little bit so that it can get a kick to the system. The consumer can keep the metabolism on its toes by changing the diet. For example, the person may eat fruits and vegetables for six straight days and then eat a huge helping of ice cream on the seventh day. The change will boost the metabolism.

Exercise as Much as Possible

Exercise is also a key to success

Finally, exercise always gives a boost to the metabolism. You can get exercise a number of ways. One way to get exercise is to take a brisk walk first thing in the morning. Another way that you can get exercise is by riding an old-fashioned bicycle. Just an hour of walking or bike riding can burn hundreds of calories. Stair-stepping is another way that you can get some daily exercise. Stair-stepping works the thighs, buttocks and the bottom of the legs. All previously mentioned activities are great cardiovascular activities.

You can try any or all of the previously mentioned activities to quickly boost your metabolic rate. They are inexpensive and highly successful methods that should cause a significant difference in the speed at which you burn fat.

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Fat Loss Friday - Seven Tips to Lose Belly Fat Fast

Fat stored around the waist can be a risk of developing diseases like stroke, heart disease, cancer, and diabetes. The easiest way to determine if you're at risk of developing any of the above mentioned diseases, simple measure your waist. A measurement greater than 100 cm for men and 85 cm for women is considered to be 'high risk'. But don't despair, even if you are at risk there are some simple steps you can take in order to lose belly fat fast.

#1. REDUCE YOUR FOOD INTAKE. The best way to reduce your food intake is to simply decrease your portion seizes slightly so your appetite isn’t affected.

Overweight?

You may also want to substitute certain foods that you’re currently consuming regularly with healthier alternatives. By reducing your overall food intake you make it easier for your body to create a mild calorie deficit that will assist your weight-loss efforts.

#2. CHOOSE A LOW GLYCEMIC DIET The Glycemic Index is a way to rank foods according to the effect they have on our blood glucose levels. This is especially true in regards to carbohydrates. Specifically, the glycemic index measures how much a 50-gram portion of carbohydrates raises your blood sugar levels compared with a control. The control is either white bread or pure glucose. All carbohydrates cause some temporary rise in your blood glucose level. This is called the glycemic response. And this response is affected by a variety of factors, including the amount of food eaten, the type of carbohydrates, the method used to prepare the food, as well as the degree of processing, to name just a few. The slower your body processes the food, the slower the insulin is released, and the healthier the overall effect is on your body. And it's the foods that raise your blood sugar level slowly, that you, as a person desiring to loose weight, want to eat. And there are several reasons for this. First, these foods - many of which you'll discover are high in fiber - will just keep you feeling fuller for a longer period of time. And any of you who have been on a diet can be thankful for this.

#3. REDUCE YOUR INTAKE OF CARBOHYDRATES There is no doubt that low-carb diets are effective for weight loss. They have also been shown to significantly reduce abdominal fat stores. The easiest way to reduce your overall intake of carbohydrates is to eat mainly fibrous vegetables, like broccoli, cauliflower, carrots, capsicum, tomatoes, etc., eat a moderate amount of fruits and starchy vegetables, and consume a small amount of high-density carbohydrates, like bread, pasta, rice, cereals, etc. Carbohydrate is stored in your body as glycogen and for every gram of glycogen stored, 2-3 grams of water is stored with it. Therefore, reducing your glycogen stores will result in immediately weight loss.

#4. INCREASE YOUR PROTEIN CONSUMPTION Out of the three macronutrients (carbohydrate, protein and fat ), protein is the most effective at helping you lose belly fat. There are several reasons for this.

Fish is a good protein

Protein is the most satiating food component, which means it helps you feel satisfied for longer following a meal. It also requires the most energy to be burned through the processes of digestion, absorption, and utilization compared to either fat or carbohydrate. Research has shown that a higher protein intake is related to having less belly fat!

#5. CONSUME MORE FIBER Fiber is the indigestible component of food matter. It is primarily found in vegetables, fruits, beans, nuts, seeds, and cereals. There are two types of fiber, soluble and insoluble, both of which are beneficial from a health perspective. Soluble fiber in particular is useful for reducing belly fat. In fact, in one study it was demonstrated that consuming 10 grams per day significantly reduced belly fat. Since soluble fiber slows the passage of food through the intestinal tract it can prolong the feeling of fullness and therefore, reduce appetite.

#6. LIFT WEIGHTS Weight training, also known as resistance training, is well known to be beneficial from a health and weight-loss perspective. In fact it is probably the most underestimated way to lose belly fat fast! Since weight training forces your body to build, or at least maintain your muscle mass; you can keep your metabolism elevated for longer simply because muscle is a metabolically- active tissue, especially when it is recovering from an exercise session. It is best to perform at least 3 weight training sessions per week and if you are non experienced, always employ the service of a personal trainer.

#7. PERFORM AEROBIC EXERCISE Aerobic exercise is very effective at helping you lose belly fat. Aerobic ( with oxygen ) exercise includes walking, running, bicycling, swimming, boxing, aerobic classes etc.

Exercise can be fun

It simply means exercise that involves movement for an extended period of time, i.e. greater than a few minutes, and results in you puffing, panting and sweating. Gardening, housework or lawn bowls are not considered to be aerobic exercise. While they may help to burn up a few extra calories, they certainly don’t increase your heart rate and/or breathing rate. It is best to perform at least 15 minutes of aerobic exercise every day in order to achieve the best results.




Article source: Adrian Joele

http://www.amazines.com/Fitness/article_detail.cfm/6189569?articleid=6189569

Fat Loss Friday - Cardio Exercises For All Body Types

When it comes to the body it is very important that you simply do some cardiovascular, whether you need to lose weight, improve your health or develop your muscle. And also you won't become bored because, there are many different types of aerobic exercise. Anything that will get your heartbeat pumping may pretty much have the desired effect. The thing that is confusing is that there are so many various cardio workouts out there which will benefit me personally most?

There is no right or wrong aerobic exercise for men as well as woman. The right choice is the actual cardio exercise you like and the one you'll stick to, but there are several that work amazingly well if your objective is to get fit and burn fat.

Running: 

Running is a great one for a lot of different factors. You don't need any kind of special gear apart from a few decent athletic shoes. You can do it almost anyplace and at any time. It's high-impact, which helps develop connective tissue and powerful bones. This gets your own heart rate upward a lot quicker compared to low or even no effect exercises. It is good for burning fats, especially if you include sprints, hillsides or attempt interval training. Exactly the same person might burn about 50% as much with only a quick walk. The only real downfall is it takes time to construct the endurance and power to run constantly and, since it is high impact, it might not benefit everyone. This body weight exercise is possibly the best cardio exercises.

Cycling:

Whether you are outdoors or even indoors, biking is an excellent cardiovascular workout. Using the power of the legs, a person can increase stamina while burning up lots of calories from fat, anywhere from 250-500 in 30 minutes, for the way fast you decide to go and how higher your target is.

Why is cycling better still than alternative activities is that you can include it to your daily life. You are able to ride back and forth from work or even use your bicycle to run chores around town. It is also low effect, which is ideal for your important joints and perfect cross-training for top impact pursuits like running or even aerobics.

Swimming:

Going swimming is an excellent choice simply because, like cross-country, it is a full body physical exercise. The more parts of the body your workout demands, the more calories from fat you'll burn up. Best of all, a person does not need to bother about any high-impact injuries since your joints tend to be fully backed. It's also excellent cross-training for additional cardio actions.

Aerobics:

Action aerobics is yet another good choice, specifically for people who such as choreographed workouts, try not to enjoy the jackhammer really feel of high-impact aerobics. This provides you the strength without the beating and it's simple to up the power used by including steppers.

Kick Boxing:

Kickboxing is yet another great option for exercisers who're looking for much more of a challenge with increased choreographed workouts. Mixing punches as well as kicks, involves both upper and lower physique, but it improves your posture making this a great all round exercise



Read more: http://www.interestingarticles.com/exercise/cardio-exercises-for-all-body-types-10388.html#ixzz3mqm9axEx

Wednesday Video - Become Fighting Fit

To celebrate the Season Six premiere of "The Walking Dead" here is a great fat blasting video that shows how to become fit and lean enough to combat the looming zombie apocalypse!

If fear of the zombie apocalypse keeps you up at night, it is time to train. And train hard. We created a workout that will teach you the skills you need to outrun, evade, and, if necessary, battle the walking dead. Press play and get ready to work on your speed, agility, and strength. Train as if your life depends upon it — now go!

Fun and Easy Exercise

Everyone knows that regular exercise is good for your health. Without regular physical activity, we increase the risk of high blood pressure, high cholesterol, and even heart attacks. We can put on weight, which can make it even harder to exercise. But who has time for boring exercise? I mean, do you really want to walk on the treadmill for 30 minutes every day? How boring!

The good news is that there are fun and easy ways to exercise. There are daily activities you can easily integrate into your life so you won't feel like you're exercising at all. However you will still be getting that physical activity your body needs.

The best thing about fun physical activities is that if you find activities you enjoy doing, you will keep doing them. Instead of starting something and in a week deciding you don't want to do it any more, you'll look forward to doing it. That's the key to regular exercise!

So, what kind of “exercise” is fun and easy? That can be a personal choice. After all, what you find fun may not be fun to someone else. Easy depends on your current level of physical fitness. To stick with an exercise plan, it's extremely important to find out what works best for you. You know what you like and how your body feels after you do certain types of activities. Listen to what it's telling you and you'll find the exercise that's perfect for you.

To get you started, here are some fun and easy ways to increase your physical activity.

· Turn on your favorite music and dance around to your favorite tunes

· Go for a walk around your neighborhood

· Play tag with your kids

· Join an activity group

· Play charades

· Fly a kite

· Play miniature golf

· Walk on the beach

· Tour a museum

· Go for a hike in the forest or mountains

· Go for a bike ride

· Play Frisbee

· Visit your local historical attractions

· Play a music instrument

· Housework (OK, this may not be “fun,” but 15 minutes a day will get you 15 minutes of extra exercise!)

As you can see, there are plenty of things that you can do that aren't too strenuous, but are fun! Find enough of these activities that you can fit into your week and you'll have no problem staying physically fit. Having fun while exercising...it doesn't get better than that!

Article source: Expert Articles

By: Mary L Duval