How To Increase Metabolism Easily, Effectively, and Long Term

We all know someone who seemingly never stops eating, is always hungry, and never seems to gain a pound. Then there are others who are less fortunate who seem to gain weight just by looking at a serve of pasta. What’s going on? Well it all basically comes down to metabolism. Your metabolism is simply the manner in which your body burns up energy. Someone with a higher resting metabolism is going to burn more calories while watching TV than someone with a slower metabolism. However, all is not lost. Read on for some simple tips on how to increase metabolism.

Eat protein. Breaking down the energy from high quality low fat protein source requires the body to use more energy than to break down the energy from sugar or fat. Incorporating small serves of eggs, fish, lean poultry and lean beef with each meal will force your body’s metabolism to increase.

Incorporate high fiber into your meals such as fresh fruits and vegetables. Not only will the fiber leave you feeling fuller, but your body’s metabolism will have to speed up to try and break down the fiber.

Add muscle to your physique.
The more muscle tone you have, the more calories your body will burn each and every day. Yet another great reason to hit the gym.

Sleep well. Lack of sleep can wreak havoc with your metabolism. If you want to increase your metabolism getting a good night’s sleep would have to be one of the easiest ways.

Small snacks often. OK, first up, we mean healthy snacks, not pizza and beer 5 times daily! We also don’t mean for you to eat 5-6 huge meals daily. Rather, look at what you currently eat in a day and divide this amount into 5 smaller meals rather than 3 big meals. Eating every 2-3 hours stops the body from going into starvation mode and keeps your metabolism really buzzing along.

Omega-3 Fatty Acids
. Research has shown that including 300mg daily of the omega-3 fatty acids DHA and EPA together will enable your body to increase fat burning hormones and decrease the fat storage hormones. The results? A possible surge in metabolism by up to 400 calories daily (according to researchers from the University of Western Ontario.)

Exercise effectively.
Multiple muscle exercises will speed up your metabolism, not singular, as is mentioned in the truth about six pack abs book. High intensity interval training (HIIT) is an extremely effective method for revving up your metabolism and burning calories for hours afterwards (known as afterburn). For further information on HIIT you may like to read this article. Incorporating heavier than normal weights in your routine can also boost your metabolism, as your body will have to work harder to repair all those tiny muscle tears.

Get moving.
Keep yourself on the move. Toss away the remote and force yourself off the couch. Take the stairs. Ride a bike instead of driving.  Take your kids to a park or play with them in the yard. Walk to the corner store instead of driving. The more you move around, the more calories your body is forced to burn and the faster your metabolism will run.

Conclusion.

Boosting your metabolism can be achieved simply and effectively. Smarter eating and exercising, along with adequate quality sleep and the inclusion of fish oils on a daily basis can dramatically burn more calories.

The Many Health Benefits Of Strength Training

There are plenty of great reasons why you should think about incorporating strength training, or resistance training, into your workout routine. Some may associate this type of training with body builders, but you need not necessarily become Mr. or Ms Universe. Indeed, many use resistance training as a means to keeping themselves trim, taut, and toned, as opposed to bulking up. The many and varied benefits of strength training include:

* Increased stamina and strength.
As your muscles become stronger you will notice a huge improvement in your overall endurance and energy levels. Day to day tasks that may have been a struggle will also become a lot easier, courtesy of the extra muscle tone.

* Better muscle tone and definition. Not everyone wants to look like a body builder. The majority of those using strength training do so to keep their muscles toned and the love handles at bay. Tight muscles are always going to look better than wobbly skin and bingo arms.

* Faster metabolism. Not only does resistance training burn calories and fat at the time of the workout, but the extra lean muscle will cause your metabolism to run considerably faster permanently. Every extra pound of lean muscle mass that you lay down can burn as much as an extra 35-50 calories each and every day. The more muscle mass you have the more calories you will burn.

* Reduces risk of osteoporosis. The risk of osteoporosis increases significantly with age. While the risks are higher for females, men can also be afflicted with thinning of the bones. The most effective way to counteract this bone disease is to incorporate weight-bearing activities into your workout at least 3 times weekly.

* Better coordination and balance. Strength training has been proven to improve balance and coordination, especially in the aged. The stronger the core and leg muscles become, the less chance there is of falling. The stronger bones from the resistance training mean that any little spills have less chance of breaking bones.

Starting out. It can be a great idea to have a personal trainer, or physiotherapist, guide you as to the best exercises for your fitness levels and age. Otherwise it can be very easy to either over or under exert yourself. The correct movements are critical with this sort of training. Get the motions and the weights right and then you will be able to workout yourself.

Keeping it cost effective.
Personal trainers are also useful for providing great ideas for a home gym and can give great insight into keeping the costs down with resistance bands, the best value weights, and utilizing your own body weight in the workouts.

Keep a journal.
Resistance training is one area of working out that requires you to keep pushing yourself. Keep a record of your workouts and ensure that you are upping the ante on a regular basis.

Regular workouts. Strength training is best done at least 3 times weekly. Mix it up with some aerobic or cardiac workouts on the other days to fully maximize your workout potential.

Conclusion.

The benefits of strength training include reducing the risk of osteoporosis, burning fat, boosting the metabolism permanently, and improved stamina and endurance.

Water Aerobics Routines – Great For Weight Loss, Fitness And Joints

Water aerobics routines are the ideal alternative for those with injuries or medical problems who are wanting to regain or keep fitness, muscle tone, and weight control. Aerobic exercise has many benefits. Previously, the word aerobics meant running, walking, and gym classes. These are all great activities for the person who is fit and healthy.

However, there are many people who are unable to participate in land aerobics. Those with joint injuries and diseases, those who are carrying a few too many pounds, those with back problems, the elderly, and many pregnant women need an exercise alternative. For these people water aerobics can be a huge success.

Water aerobics tend to take the format of a traditional aerobics class with music and an instructor on the dry side of the pool. Mostly participants are given flotation belts to wear to keep them up in the water. Classes tend to run from 30 – 60 minutes. Some instructors will use various props in the class, including fins and webbed gloves.

Benefits of Water Aerobics:

1. You do not need to be able to swim to participate in a class.

2. Those suffering from stiff joints will notice much more freedom of movement after a class due to the heated water.

3. Pregnant ladies can exercise vigorously without fear of overheating.

4. The water removes all impact on the joints. This is particularly helpful for those with painful joints and weight issues.

5. The water acts as resistance, fantastic for muscle tone and strength training.

6. The water supports your joints. For those recovering from injury, the water will act as a buffer, making it much easier and less painful to exercise the joint.

7. No strain on the bad back. The bad back is supported and will not be jarred when exercising in the water.

8. There are classes of various intensities, ranging from very gentle to intensely vigorous.

9. Weightlessness. The feeling of weightlessness can be liberating for some. Taking the weight away from joints means a more thorough exercise program without stress or injury.

10. Get fit without pain. Those who thought their days of jogging and dancing were over should think again. All sorts of movements designed to increase the heart rate are possible in a water aerobics class.

11. Increased flexibility. The extra exercises and stretches will result in extra flexibility throughout the body. This will be most apparent in the regions of stiff and painful joints.

12. Cost effective. Generally, water aerobics classes are an inexpensive option for getting fit.

13. Fun. Who doesn’t enjoy exercising in soothing, calming water to upbeat music?

14. Weight loss or control. Water aerobics is an excellent form of exercise for burning both fat and calories.

Water aerobics is an excellent option for those who may find it difficult to participate in traditional aerobic activities. Local pools and health clubs usually offer these classes.