How to Boost Your Metabolism for a Slimmer, More Energised You.
by MichaelBefore I explain how to boost your metabolism for a slimmer, more energised you, I would like to clear up a fews myths.
Myth; Thin people have faster metabolisms.
Actually, a heavier person uses more calories than someone slimmer because of the extra effort it takes to move more pounds.
Myth; Cardio workouts are the best way to increase your metabolic rate.
While 30 minutes of running will burn more calories than 30 minutes of weight training, the latter keeps your metabolism in high gear for longer. The more muscle you have the higher your resting metabolism is. So you will burn calories while you are sitting still.
Myth; You get fatter as you age.
Although it is true that the metabolism slows with age, the natural change is small, about 4 percent per decade if you exercise. The main reason women gain weight as they age is that they become less active and lose muscle mass.
here is a 24 hour guide to boost your metabolism;
7 am. Open the curtains. Your bodys' metabolism goes to sleep when you do, so get a quick hit of sunshine which decreases sleep hormones and helps to wake your metabolism.
7.30am. Sit down to breakfast. You need to eat first thing in the morning or your body switches to conservation mode, which means you will burn calories at a slower rate. Fuel up with oats and some fruit.
8 am. Run up the stairs, just one 30 second sprint increases your bodys' production of human growth hormone five fold. This hormone helps maintain muscles, which burn more calories than fat.
9 am. Drink a glass of water. Even mild dehydration will slow down your metabolism by as much as three percent
10 am. Get up and take a stroll around the office. Getting up from your desk more often and moving around the office can blast calories by up to five percent faster.
2 pm. Take a few deep breaths. When your day gets hectic, close your eyes and take five deep breaths into your belly to reduce rising stress levels.
4 pm. Have a snack. Eat something at least every four hours, when you consistently give your body food your metabolism doesn't have the opportunity to slow down.
5 pm. Do an interval training session. Vary your workout intensity as this bumps your resting metabolism so you can continue to burn calories all day. Run or cycle at about eighty percent of your work out intensity for a minute or so, then slow down to 50 percent for a minute and a half and then repeat.
7 pm. Eat a mix of lean protein, vegetables and whole grains. The protein will help you build lean muscle and the vegetables and grains provide long lasting energy.
7.30 pm. Take a multivitamin. This is insurance that you get enough nutrients especially vitamins B,C and D. Your metabolism needs these vitamins to function properly.
10 pm. Hit the hay. Studies show that lack of sleep increases stress and lowers levels of the peptide hormone leptin, which causes you to feel hungry.
This guide should help you to boost your metabolism and keep you slimmer, happier and more energiszed than ever.