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 - Foods That Speed Up Metabolism

Eat For Heat: Foods That Rev Up Your Metabolism

Stoke Your Furnace

Metabolism makes up all the processes that fuel our bodies. The constant need for energy for all the things that make us alive is demanding, and the more active we are, or the more mass we have, the more energy is necessary to keep us running. Eating in general creates a thermic effect, that is, since it requires energy to breakdown and extract nutrition from food, food itself increases our metabolism. That's great, but there are certain foods that speed up metabolism even more than others. Focusing on including these in your diet can really boost your metabolism over the long term, increasing fat loss and improving health in general.

1 - Spice Up Your Life!

Spicy foods like jalapeno and habanero peppers and spices like cayenne can get the heart rate up and the body heat activated, requiring sweat to cool us down. This small spike in metabolic rate is actually used by hot countries to help keep them cool. As counter-intuitive as this might sound, by causing a little bit of sweat from food, you're constantly in a state of cooling as it evaporates from your skin, keeping your metabolic furnace stoked and your body cool.

2 - Protein Punch!

Protein is king for metabolism boosting

As stated above, all food requires energy to break down, but protein in particular requires a bit above and beyond. About 25% of the total energy provided by protein is required to break the food down and absorb the nutrients. That means a 100 calorie portion of meat will require about 25 calories to process it, leading to a net intake of 75 calories. Not only does this off-set some of the ingested calories, but it also increases your metabolic rate for a while after eating as it takes your body longer to break down protein than it does for carbs or fat. As far as foods that speed up metabolism are concerned, protein is king!

3 - Ice, Ice Baby

Cold drinks in general that have no calories, but particularly water, have a great effect at slightly boosting metabolism. The energy your body needs to return your temperature to normal after ingesting cold drinks makes your metabolism spike, even if only for a short while. Starting your day with a big glass of ice water is a great way to wake up and get your metabolic furnace firing on all cylinders.

4 - Coco-nuts About Coconut Oil!

Coconut oil is almost entirely made of medium-chain triglycerides. This type of fat is immediately useful to the body and a perfect addition to foods that speed up metabolism, providing a quick boost of energy that is harder for your body to store than other types of calories. Pure MCT oil is another source of these medium-chain triglycerides, and an even more potent one than coconut oil. Saute food in it, use it instead of butter, or if you're brave, try blending 1 or 2 tbsp in your coffee with heavy cream for a fatty, frothy coffee that boosts your metabolism to new heights!

5 - Coffee and Green Tea

Coffee is great for boosting metabolism

For most people, a quick pick-me-up is a nice cup of coffee in the morning or afternoon. Tea is a staple the world over, and both are great sources of caffeine, which greatly boosts mood, metabolism, and fat-burning rate, as well as concentration and focus. There's also evidence that daily coffee intake protects the liver and helps prevent diabetes, so grab yourself another cup (just maybe skip the sugar and flavored creamer!)


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Fat Loss Friday - How to Speed up Your Metabolism - Learn How You Can Speed Up Your Metabolism

Did you know?

Your metabolism is the machine inside you that keeps on working away to keep the weight off and burn fat.

Increase your metabolism at any age

The sad part is most people in their 30's and up struggle with their metabolic rate. This being a leading factor to why you have weight problems. But let's be honest, everyone out there who have the problem of everything you eat turning into excess fat or water weight is upsetting. A fast metabolism means more calories burned. You can speed up your metabolism so it works harder for you. It's very easy to regulate it and keep it at a medium to high rate to drop those unwanted pounds of fat.

Things you should consider

There are many sayings about fast and slow metabolism. Truth is you don't have as much control over your metabolism as you think but you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. There are three very effective ways to lose weight and burning calories to speed up your metabolism. Aerobic activity is the best way to burn calories. The goal should be 150 minutes a week of walking cycling and swimming. You can reach this goal by doing 30 minutes five days a week and breaking down your activity sessions in 10 minute sessions. To speed that metabolism up drastically you likely need to do more than that a week and make changes to your diet.

Any age is a good age to start weight training

Strength training is another excellent workout to help you speed up your metabolism. Muscle tissue burns more calories than fat tissues so increasing your muscle mass will help you lose weight. Aim to do two or more days a week that work all major muscle groups like lifting weights and high intensity rounds of exercise like cross fit workouts.

Try This...

We all know working out is great for your our health and it is the most beneficial for your metabolic rate but it isn't the entire picture. What you eat and how you eat it eat plays a big role in all of this. First thing you want to do is drink two glasses of ice water as soon as you wake up. The water will wake your body out of sleep mode and into awake mode. The cold water will start to shunt the water from the internal organs to the peripheral muscles. This gets your blood pumping and flowing, which boosts your metabolism one to two percent.

Eating certain foods at certain times of the day, waking up early and eating your breakfast is key but also eating your dinner before six and nothing after that except water throughout the evening. A food group in particular that helps speed up your metabolic rate is spicy foods. Hot peppers have been linked to reducing obesity and related disorders because they increase energy expenditure and fat oxidation by increasing the metabolism. Another excellent natural

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Monday Muscle - 3 Muscle Growth Tips For Older Lifters

Muscle growth for when you're over 40

When guys that are 40 or older come to me for workout advice they are often skeptical whether the advice is solid. After all, I primarily train athletes, and what does some 25 year old pro athlete have to do with a 45 year old business man?

Continue growing muscle even when you get older

Well, to tell you the truth, there really isn't that much of a difference between the training for these two people, especially if the focus is on gaining muscle and strength. There are typically only 3 things that need to be factored in when you pass 40:

1. Hormones

Somewhere between the ages of 35 and 40 testosterone levels begin to fall. This drop in levels has been termed "andropause." This has huge consequences for building muscle, as anabolic hormones are the signal for our body to repair and rebuild. With less of these hormones you cannot repair your muscles as quickly as a 20 year old. This fact should be kept in mind when designing the training program. Options for increasing hormone levels should also be considered.

2. Injuries

Over time everyone begins to accumulate injuries. Even if it's nothing big those little aches and pains can prevent you from training as hard or as often as you would like. Because of this a good physical therapist and/or chiropractor are a definite must. If you are serious about gaining muscle then you need to be serious about training hard. And you need to be serious about taking the steps necessary to able to train hard on a consistent basis.

3. Mindset

Experience leads to wisdom

Call it wisdom gained through experience, or cautiousness due to age, either way it is often difficult to get people who are set in their ways to try something new. I have talked to more than one guy in his 40s who was still doing the workout he got from his high school football coach! Look, if you are serious about changing your body then you need to be ready to change the way you train and eat. Embrace new training programs and diets. What you've been doing isn't working, so try something new. Remember, the definition of stupidity is doing the same thing and expecting different results!

Keep in mind that I am pointing out the differences here. The basics of a good scientific training and nutrition program still hold true no matter your age. Anyone at any age can make fantastic improvements in their physique. Remember this the next time someone tells you (or you think to yourself) that you're too old to be training hard!


Article Source:Anthony Schwartz http://www.eArticlesOnline.com

The beginners Break in routine

Hopefully by now everyone should know that for successful weight loss, and to keep it off, you need to train with weights

Many people are loath to start weight training for a variety of reasons. This is specially true of women who fear that as soon as they pick up dumbbells or any other type of weight they will somehow become massive muscled freaks with facial hair and deep voices! This is a shame as nothing could be further from the truth. The fact of the matter is that while cardiovascular training is good for weight loss it contributes next to zero for body composition, lean tissue, improved posture, muscular strength, preventing loss of bone density (osteoporosis also known as brittle bone disease). Weight training is the answer to many of these. 

Perhaps the best way to put it is that if you are pear shaped and you embark on a programme of exercise based solely around aerobic exercise you will just become a smaller pear! If you combine this with weight training you can sculpt and shape your body and you will go a long way to getting the body you want and the body that you deserve - a fit, healthy body that performs the way you want it to. A body that allows you to enjoy life and live it to the full.

That still leaves the question, however, of exactly where to start. There are so many programmes out there with a huge variety of options that it's easy to get overwhelmed with the sheer volume of information. however, as with most things in life, it is best to follow the KISS maxim (which stands for Keep It Simple Stupid). 

The best place is with a whole body programme. Why? Because our bodies are designed to work in unison, it involves all the major muscles, it gets them used to working with weights and it ramps up your overall metabolism. 

Before starting, however, seek the advice of your doctor or health care professional. I cannot stress this enough. Your health is the most important thing so get a check up or clearance first. The second thing is to have a professional exercise coach show you exactly how to perform the moves listed. You can watch as many videos on Youtube or follow other people in the gym (who may also be performing these exercises incorrectly!) but you need a certified professional to watch out for you and correct your form to eliminate injury and make sure you exercise in the correct manner!

During the break-in period you will work in sub-maximal fashion (i.e with less than full, all out intensity) every day for 5 consecutive days. This should take 20 to 30 minutes performing one set of a variety of exercises that work the major muscles. In this way you grow accustomed to the exercises and it will prevent you from suffering major soreness once you begin more intense training.

Start with a five to ten minute general warm up such a stationary cycle or treadmill. Just something gentle enough to get your heart rate up and your muscle limbered up. It should not be so intense that you are panting for breath! Leave the real work for the weights.

For all the exercises listed you should perform them once for 10 - 12 repetitions. Make sure your coach fine tunes your movements and corrects any slips in form. Perform each repetition in a nice smooth controlled manner with no heaving or jerking of the weight. On days 1 - 3 you will stop 3 repetitions short of failure (i.e where you are not able to complete another repetition). This will also allow you to fine tune your weights so that you know how much you are capable of handling. On day 4 you should stop 2 repetition short of failure and finally on day 5 stop at true muscular failure. This ensures that you have worked your muscle to it's full capacity so that it adapts and grows. There is no need to do any more.

The exercises are as follows (do them in the order listed)

• Squats - with a barbell or machine (works the majority of the leg and back)
• Leg curl (works the hamstrings - back of the leg)
• Calf raises (works the calf muscles)
• Rows - supported or bent over (works the major back muscles and biceps)
• Shrugs (works the trapezius and back muscles)
• Bench press - with dumbells, barbell or machine (works the chest muscles, front of shoulder and triceps which is the back of the arm muscles)
• Curls - with dumbells or barbell (works the biceps)
• Tricep pressdown (works the tricep muscles along the back of the arm)
• Crunches (works the abdominal muscles.

After this break-in period rest 4 to 5 days to let your body fully recover. After this resume training with such a routine no more than 3 days a week and pretty soon you will be on your way to the body you deserve!

Raspberry Ketones The Miracle Metabolism Booster

What was once a secret has grabbed worldwide attention and that secret something is Raspberry Ketones. Why? Raspberry Ketones have become known as the miracle metabolism booster and dieters across the world are amazed with the results that the diet achieves.

The Ketones have proved to be safe for consumption and have the ability to enhance weight loss by breaking up fat stored in the cell and absorbing it into the body where the body can then easily burn the fat. When paired with a reduced calorie diet and daily activity raspberry ketones accelerate weight and fat loss efforts. Raspberry Ketones are sold in diet supplements that are formulated for maximum results.

For years, raspberry ketones have been added to foods as a flavoring and coloring and to perfumes for aroma. Life Sciences reports that when Raspberry Ketone supplements are combined with exercise, the body's ability to release and burn fat for energy during exercise is enhanced, thus, the workout becomes much more productive for slimming.

Dieters are not the only ones that are gaining from Raspberry Ketone supplements. Bodybuilders are, as well. Because Raspberry Ketone enhance fat burning the breakdown of muscle tissues to fuel exercise sessions is discouraged. The increase in fat loss helps to improve the maintenance of the muscle tissue. For the common dieter who wants to increase fat burning to get rid of those stubborn pounds, increased muscle mass is beneficial, as more calories are burned, so even for those that do not exercise the results produced by Raspberry Ketone are beneficial.

Raspberry Ketones enhance the body's metabolic rate which then helps the body to burn more calories. This is not the only benefit of Raspberry Ketones they also influence the enzyme lipases. The function of the enzyme is to breakdown fat cells, which then turns the fat to fuel for your body to help increase your energy levels.

Maximize the Results of Raspberry Ketones

Raspberry Ketone supplements go much further than that, however. They are designed to promote an overall wellbeing. Health gurus such as Dr. Oz not only enforce the supplements he, like many other authorities who suggest a combination of a well-balanced diet and exercise with the consumption of Raspberry Ketone supplements. A combination of raw vegetables, fresh fruits, chicken and turkey, seafood, low fat or no fat dairy products, whole grains, and egg whites should be part of your well balanced diet. It is important to drink plenty of water, eliminate or limit alcohol consumption and avoid prepared or process foods, fatty and high saturated fatty foods, and red meat for the best results for the raspberry ketone diet.



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