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Take Control of Your Metabolism:Quick Tips for Increased Muscle Tone, Faster Fat Burning, and Energy
So many people are talking about how slow their metabolism is and why they need to start taking the latest diet supplement scam yet they don't even understand how the human metabolism works. So before I even go into how to speed yours up, I want to first go over some of the basics. What is metabolism? Although there are many scientific ways for me explain it, and I could make it seem really confusing like most of the so-called experts do, but I won't. I'm going to give you my extremely simple and easy to understand definition... metabolism is the rate at which your body burns calories to sustain life I should also note that your body, yes yours, burns calories 24 hours a day, everyday - regardless of whether or not you workout. Remember that your body needs energy all the time, even while you're asleep and that is why skipping meals is the absolute worst thing you can do if your goal is to lose weight (body fat). Before we go any further let's talk about what affects metabolism... What affects metabolism? What do you think has the biggest impact on your metabolism? Activity levels? Your Thyroid? Age? WRONG! WRONG! and WRONG! Activity levels, Thyroid function, and age do affect metabolism but not nearly as much as... Any idea? It's muscle tissue! The more muscle you have the more calories you burn regardless of how active you are, how old you are, etc. It's live tissue and it's there working for you and burning calories 24 hours a day - each and every day! Here's a list of some of the factors affecting metabolism in order of greatest impact to least:
Why does it slow down? How many times have you heard someone say, "as soon as you hit 30 your metabolism slows down"? Maybe you've said it. I know I hear it all the time and I got tired of hearing it so I did a little research and found that the metabolism does NOT slow down significantly due to aging but DOES due to a lack of muscle. And, you don't lose muscle quickly due to aging either but due to a decrease or lack of physical stress. So, the major cause of a slowing metabolism is three fold... So now that we know the problem... what's the solution? Address those 3 issues! I've found through years of experience helping hundreds of people, that increasing your metabolism and getting rid of that excess body fat can often times be quite easy! Yet you'll hear of all these experts telling you how hard it is and why you need to buy their new diet program, supplement, or fitness contraption. It's not that hard, it doesn't have to be confusing, and you don't need any of that crap! All you need is an understanding of how your body works and the willingness to make some small changes. Here's my basic formula for jump starting your metabolism: Step 1 - Stop the storage of new fat It doesn't make any sense to start an exercise program if you just end up adding new fat later that day. This is a problem that is very common among people who start an exercise in an attempt to lose weight. See the problem is this... We don't get fat due to a lack of exercise - we get fat because we supply the body with more calories than it needs at a given time. So the solution has nothing to do with exercise - it's all about your eating! And I'm not saying you have to eat low-fat, super clean and healthy diet consisting of salad and tofu only. You can still eat the foods you like IF you can give the body just the amount it needs. The key is to give the body the energy it needs, but just that amount and not a bunch extra because extra is extra is extra, it doesn't matter what it's from. Salad can be stored as fat, celery can be stored as fat - if it results in extra it can be stored as fat. I should also note that not all extra energy is stored in the fat cells and I will touch on that later. So forget about trying to burn off any fat unless you can first stop storing new fat! Again, you do that by matching your eating to your activity level. This means small, balanced meals or snacks every 2-3 hours and the amount of calories in each feeding should depend on how active you are at that time of day. Step 2 - Attack the existing fat This requires a combination approach consisting of stable blood sugar/energy levels, and progressive cardiovascular/aerobic exercise and strength training. We already talked about how important stable blood sugar and energy levels are and how to match your eating to your activity level so now I'd like to cover the exercise part of the equation. In order for the exercise to even be worth your time you must be sure it's progressive. Just because you run on the treadmill for 30 minutes three times a week, that doesn't mean your body has to burn off that unwanted body fat! You have to force the body to make changes and improvements and the ONLY way to do that is to consistently provide a stimulus or stress that is greater than what the body is used to. Here are some general guidelines on how you can make your exercise progressive and productive: Strength training
Cardiovascular training
For more specific techniques please check out the all the great articles on metabolism and fitness in the free resources section of my website here: http://www.achieve-fitness.com/free_resources.htm I should also say that it is extremely important that you have a well thought out and detailed plan to follow. You can't just say "ok, now I know what to do" and then try a little of this here and little of that there. You need a roadmap. If you are serious about achieving your weight loss and fitness goals I highly recommend you get the help of a professional. Whether that means one on one, personal fitness training or just a do-it-yourself fitness plan - your chances of success are much greater. In closing, please remember, it doesn't have to be confusing. Hopefully this information has shown you how easy it can be if you know what you are doing. If you have any questions or would like to learn more about how you can guarantee your fitness success, please visit my website http://www.achieve-fitness.com or you can give me a call at 240-731-3724. While your'e at my website be sure to sign up for my free email newsletter, Fitness Success News - it's full of great articles, tips, healthy recipes, contests, and more! About The Author Jesse Cannone is a certified personal fitness trainer, post-rehab specialist, nutritionist, and a national fitness presenter. He is also the author of Burn Fat FAST and A Bride's Guide To Fast Fitness + Weight Loss in addition to many other popular fitness articles. He is known for his hard-hitting and to the point style and offers a great free email newsletter called Fitness Success News, which you can subscribe to at his website.
MORE RESOURCES: Keto diet has greater health benefits than other popular weight-loss diets, according to clinical trial Medical Xpress Why some companies may not be offering coverage for GLP-1 weight loss drugs ABC News - Breaking News, Latest News and Videos Hims & Hers (HIMS)’ Weight-Loss Plans Results Penalties Over Visa (V) Credit Card Disputes Yahoo Finance Big Pharma steps up fight against counterfeit weight-loss drugs Financial Times Can an old molecule turn up the metabolic heat? Chemical & Engineering News A promising new weight loss and diabetes treatment helps burn fat while keeping muscle University of California Partner Weight Loss and Diet Outcomes at 24 Months in a Randomized Controlled Trial of a Dyadic Versus Individual Weight Management Intervention Department of Sociology – University of Wisconsin-Madison Jelly Roll Celebrates His 300-Pound Weight Loss on ‘Jimmy Kimmel Live’ The New York Times GLP-1 Weight-Loss Drugs and Cancer Risk City of Hope UNC researchers reveal how Mediterranean-style diet pattern helps weight loss, improves diet quality UNC Gillings School of Global Public Health Can Weight Loss Delay Type 1 Diabetes? What the Pre-Symptomatic Data Really Show Diabetes In Control As weight-loss drug usage grows, restaurants offer 'GLP-1 friendly' menu items ABC News - Breaking News, Latest News and Videos How the new generation of GLP-1s will change weight loss forever BBC Science Focus Magazine Taking a break from your diet can still help you lose weight, study finds Yahoo Lifestyle Canada Justin Hartley reacts to ‘This Is Us’ costar Chrissy Metz’s use of GLP-1s, weight loss Entertainment Weekly Employers pull back on weight-loss drug coverage Fox Business GLP-1 Coverage Fell From 72% to 60%. Is Eli Lilly's Weight-Loss Boom Hitting an Insurance Wall? 24/7 Wall St. UNC Study Finds Mediterranean-Style Eating Supports Weight Loss and Improves Diet Quality UNC Health Why men can struggle with weight-loss initiatives Medical Xpress Keto diet shows potential metabolic benefits beyond weight loss Medical News Today Beyond GLP-1: Is Combination Therapy the Future of Obesity Treatment? the-scientist.com Doctors issue GLP-1 warning during extreme Arizona heat FOX 10 Phoenix Johns Hopkins Study Supports Personalized Weight-Loss Care for Breast Cancer Survivors Johns Hopkins Medicine Scientists Pitted Keto Against Mediterranean And Low-Fat Diets. Keto Won on One Clear Health Measure. ScienceAlert Weight-loss drugs could help treat other health conditions. Here’s what could be next The Independent The weight-loss method proven to be more beneficial than Mediterranean and low-fat diets Yahoo News New Zealand What Is the Medicare GLP-1 Bridge Program? The National Council on Aging (NCOA) Scientists solve the mystery of a brain “switch” that can trigger weight loss in opposite ways Science Daily Miss USA Contestant, 41, Reveals Stunning 170lb Weight Loss The Daily Beast Why pharmacy benefits are now a stop-loss decision HR Executive Beyond BMI: The Next Generation of Weight Loss Therapeutics The New York Academy of Sciences Columbus influencer's weight-loss journey lands him nearly 1 million followers The Columbus Dispatch This Easy Habit Tied To Greater Weight Loss, Study Reveals DailyVoice.com You'll Never Believe Where Weight Goes When You Lose It Yahoo News New Zealand Arnold Schwarzenegger's son Christopher shows off muscular transformation after dramatic weight loss Yahoo What Weight Loss Product Does Eli Lilly Make? Understanding the Revolution in Weight Management Guttmacher Institute |
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