Fire up your metabolism!!!
Your Metabolism. This is your body’s very own personal trainer who’s No1 mission is to burn fat. Every time you eat something, enzymes in your body’s cells break down the food and turn it into energy. This keeps your heart beating, your mind thinking, and your legs working during a hardcore workout. The faster your metabolism, the more calories you burn. The more calories you burn, the more fat you lose. You can even make your metabolism work harder than it already is. These following tips will show you how…….
1. When You Roll Out Of Bed
Eat breakfast Every day. If you skip it, your body enters starvation mode, so your metabolism slows to to conserve as much energy as possible.
What should you be having? Try something that is slow to digest and leaves you feeling fuller longer. A brekkie of lean protein with complex carbohydrates and healthy fats. Something like an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil. That will spark your metabolism massively.
Drink coffee!!! A study published in the journal Physiology & Behaviour found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Good news for all the coffee lovers out there. Me included.
Drink cold water:
Your body burns a few calories heating the cold water to your core temperature. Though the extra calories you burn drinking a single glass doesn’t amount to much, if it becomes a habit you can burn a lot of extra calories over time with making that small change.
2. When You’re At Work
Pick protein for lunch: Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest. Aim for about 30 grams of protein — the equivalent of boneless chicken breast — at each meal.
Brew up some green tea: It’s the closest thing to a metabolism superfood (superdrink??). The brew contains a plant compound called ECGC, which promotes fat burning. For maximum effect, let your tea brew for three minutes and drink it while it’s still hot.
3. When You Work Out
Start interval training! Interval training is such a short and effective way of smashing some extra calories. When you step up your intensity of your workout, you’ll burn the same number of calories or more in less time. Whether you ride, run, or row, try ramping things up to increase your fat burning potential. Start by doing four 20-second all-out sprints with 10 seconds easy pace repeated. Work your way up until you can do these sprints over 20 minutes.
Take it slow: When you strength train, count to three as you lower the weight back to the start position. This is really tough, but really worth it. Slowing things down increases the breakdown of muscle tissue. The repair process cranks up your metabolism for as long as 72 hours after your session. But you need to use weights that are heavy enough that you struggle to complete the final few reps.
4. When You Get Home
Eat the gooood fats: Fatty fish like salmon, tuna and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help your brain thing you are full.
Cut down on the booze: Another reason not to over indulge—knocking back the equivalent of just two mixed drinks, two glasses of wine or two bottles of beer can delay fat burning by a up to 73 percent. That’s because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, so you’ll have to work twice as hard to get rid of the calories.
Get some shut eye: Sleep deprivation throws off your levels of leptin and ghrelin. These hormones help regulate energy use and appetite. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.