Monday, November 2, 2009

THE 5 TRICKS TO BOOSTING YOUR METABOLISM



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1.) RESISTANCE TRAIN & BUILD LEAN MASS

What is your metabolism and how does it affect you? Well, metabolism is just a fancy word to describe the rate at which the body carries out chemical processes, which in turn burns calories. Scientific research has shown that commitment to a resistance training program yields significant results to boosting the metabolism. After any resistance training session, the metabolism operates at a significantly higher rate than cardiovascular training alone. While cardiovascular training should be a part of almost any exercise program, more emphasis needs to be placed on building lean muscle mass. In the battle of resistance training versus cardiovascular training in terms of raising the metabolic rate, resistance training wins.

2.) IT’S ALL ABOUT INTENSITY

It goes without saying that pushing it to the limits every time will yield better and faster results. Some ways to increase intensity in a resistance training workout are to increase reps, sets, tempo (rate at which reps are performed), and range of motion. Another way to increase intensity is to decrease rest time between sets.

3.) INTERVAL TRAINING TO FINISH

Performing interval training on a cardio piece after a resistance training workout is a sure way to attack fat stores in the body. Glucose stores are completely depleted after resistance training which means the next line of defense in energy production is fat. Performing intervals is done by completing a 3:1 active rest to work ratio where the work session is done at 80-95% of the maximum heart rate.

4.) HYDRATE, HYDRATE, HYDRATE!

Water acts as a catalyst in many chemical reactions in the body. If hydration levels are optimum, the rate at which these processes are carried out (metabolism) will be more efficient meaning more calories will be burned! Divide your weight by 2.2 and that’s how many ounces of water you should have per day.

5.) EAT OFTEN AND SMALL PORTIONS

When the body is deprived of food, it goes into a state of starvation. It is a survival mechanism that will ultimately slow the metabolism and conserve fat. Thus, making sure the body is nourished every two hours with a good protein & carbohydrate source about the size and thickness of one hand will keep the metabolism boosted all day.

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