How to Boost Your Metabolism And Stay Lean

Simple Metabolism Boosting Secrets For Staying Lean

“How do I increase my metabolism?” is a question that comes from a lot from people looking to lose weight. They want to know all about metabolism boosters, metabolism secrets and diets that can increase metabolism.

Can you really boost your metabolism? Does your metabolism really decrease as you age?
How to Boost Your Metabolism Naturally
Is this lower metabolism something you’ll just have to learn to live with, whether it’s age related or not?

The bad news is that you metabolism does decrease as you age. The good news is that it’s something you can counteract.

You see, starting around age 25 to 30, most people lose 5 to 10 pounds of lean muscle every decade. And lean muscle is more metabolically active.

So all you need to do to boost your metabolism or keep it from slowing down is to focus on a workout program that preserves the lean muscle you have or adds a few pounds of lean muscle to give your metabolism a boost.

Let’s take a look at the four components of your metabolism.

1. Resting Metabolic Rate (RMR)

Your resting metabolic rate makes up most of your daily calorie expenditure and includes everything your body needs to do to survive, such as thinking, repairing tissue and anything else it needs to do.

2. Thermogenesis – simply the calorie burning from the act of eating.

Your body burns calories when you chew, swallow and digest the food you eat.

3. Genetic Thermogenesis – the calories you burn based on your genetic makeup.

4. Physical Activity – these are the calories you burn from physical activity via exercise such as biking, playing tennis, weight training and cardio.

If you want to boost your metabolism you need to focus on these different aspects of metabolism.

Your resting metabolic rate can be increased by adding lean muscle.

Will 5 to 10 pounds of added muscle dramatically increase your resting metabolic rate?

No, but it will increase it and every little bit helps.

In addition, if you add 5 to 10 pounds of muscle, as opposed to losing that much muscle mass each decade, the difference will be quite dramatic over time.

There’s another huge positive metabolism boosting advantage to weight training or high intensity interval training and that’s the post-workout metabolism increase.

After an intense resistance training session (or high intensity interval training session), your metabolism will stay elevated for up to 39 hours AFTER the workout!

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There is a lot of debate on just how big the metabolic boost is when it comes to post-exercise calorie burning but most studies agree that it happens and it’s important.

With an intense resistance training session you also burn calories during the workout.

Another way to boost your metabolism is by increasing your protein intake.

Your body requires more energy (i.e. calories) to process protein than it does carbohydrates.

Your lifestyle will determine how much exercise you need for the metabolism boost you need to start burning fat.

If you sit at a computer all day you’re going to need more exercise than someone who does construction work all day.

That’s just the way it is.




Here’s a sample metabolism boosting exercise program:

Monday – High Intensity Interval Training

Tuesday – Weight Training Session

Wednesday – Active recovery cardio training

Thursday – Weight Training Session

Friday – High Intensity Interval Training

Saturday – Weight Training Session

Sunday – Rest

Active recovery cardio is low intensity longer duration cardio that you see most people do in the gym.

You can also do something simple like taking a long walk outside. This type of session should last 45 – 60 minutes.

Put all these pieces together into a cohesive plan and you’ll attack a slowing metabolism from all different angles.

You’ll not only prevent your metabolism from decreasing as you get older but you’ll increase it, leading to greater fat loss, more muscle and a healthier, sexier, more energetic you. If you want to boost your metabolism, have more energy, feel healthier and lose weight all at the same time try Eat Stop Eat. A strategy backed by studies that will finally help you shed unwanted pounds without being on a constant diet.

Burn More Calories With the Humble Rope

Jump Rope Workout to Burn FatA Simple, Cheap Tool No One Is Using In Your Gym… and It Will Melt Fat Like A Knife Through Butter

Let’s cut to the chase. The tool is the simple jump rope! Trust me, keep reading! A jump rope workout is a fantastic way to burn a lot of calories, improve your overall conditioning, and use as part of a metabolic resistance training program for some serious fat loss.

Two of the great things about a jump rope is you can take it anywhere and you don’t need a lot of room to get in a workout.

You can also use the jump rope as part of your training program, whether you’re using weights or just using body weight exercises in your training.

You’ll get a lot more out of a jump rope workout that’s only 10 minutes long than you will doing 45 minutes on the stationary bike the way most people do it. You know what I mean; the people at the gym who pedal, pedal and pedal some more while reading a magazine or watching television, yet they never even break a sweat. What a waste of time!

As you can see, there are a lot of things you can do with the jump rope.

If trying to jump rope for 10 or even 5 minutes straight is daunting for you at this point, a great way to get started is using the Tabata Protocol of performing an exercise for 20 seconds as hard as you can, rest for 10 seconds and then repeat. You do this 8 times for a total of 4 minutes of working out (less, since one third of that time is resting)!

Once you can do that, try adding a second cycle of the Tabata Protocol. Do 8 sets of 20/10 (again, 20 seconds of exercise followed by 10 seconds of rest), rest 1 to 2 minutes and then do it again.

Once you can do this, you can start adding more time to your jump rope workout and also start adding different techniques like jumping on one foot for 10 jumps, then switching feet, alternating feet, doing double jumps, etc.

But get the regular old two foot jump down first!

You can also combine jumping rope with other body-weight exercises. Here’s an example:

30 seconds – Push ups

10 seconds – Rest

30 seconds – Jump Rope

10 seconds – Rest

30 seconds – Alternate Forward Lunge

10 seconds – Rest

30 seconds – Jump Rope

10 seconds – Rest

30 seconds – Body-weight Squats

Rest 2 minutes. Perform 3 to 5 sets

Another great way to use the jump rope is to incorporate it into your resistance training sessions, whether you’re using body-weight exercises or weights, or both.

Instead of resting between all your sets, do some cardio, like the jump rope! You’ll burn a ton more calories. Need a new jump rope? Try the excellent and fully adjustable to fit any size WOD Nation Speed Jump Rope.

5 Myths About Fat Loss You Should Ignore

There are many myths about fat loss out there that should be better ignored. Recognizing what they are can go a long way toward helping you reach your own fat loss goals. Here are 5 myths about losing fat you need to ignore.

1. Diets Don’t Work

Fat Loss Myths to Ignore

Sure they do!

Practically all diets work, at least in the short term. And diets should only be for the short term.

You can take off the excess weight pretty quickly with an effective diet.

But you KEEP the weight off with a LIFESTYLE change!

People go on a diet, lose weight, and go back to what they were doing before, which is how they added all that extra fat in the first place.

Then they blame the diet for not working. It’s not the diet, it’s the lifestyle! Change your lifestyle, keep the weight off for good!

2. Going Extremely Low-Calorie is Bad

Going very low calorie, and even outright fasting, can be an extremely effective way to lose weight quickly, as you get a bigger calorie deficit and force the body to burn fat for energy.

But it has to be done the right way. You can’t go extremely low-calorie for a long stretch at a time, maybe just a few days here and there to kick-start the metabolism.

3. I Just Want To Tone Up

I’ve always hated this one. There is no such thing as getting toned. You can build muscle and you can burn fat. That’s it.

What most people call toning up is burning away fat while preserving lean muscle. You don’t want to lose muscle along with the fat or you’ll just be a smaller version of your fat self, or what we call skinny fat.

4. Light-Weight High-Rep Training Is the Best Way to Burn Fat

It can be effective, if done correctly. But if you don’t work hard, you won’t see results.

The BEST training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation.

When Lactic Acid accumulates in the body, this changes the acidity (the pH) in the bloodstream. Your body reacts to this by secreting Growth Hormone, which is a potent fat-burning and muscle-preserving hormone.

5. You Can Never Eat Your Favorite Foods Again

Just not true. Of course you can. Can you eat whatever you want, whenever you want? No, but that doesn’t mean you can never have ice cream, or pizza, or potato chips again.

Once you reach your weight loss target you can have naughty days but make sure to burn the extra calories the next day.

Keep these five fat loss myths in mind and you can get better results from your training and nutrition programs.

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