Rev Up your Metabolism-So There Really is a Trick to Burning Fat!
I have a few girlfriends who I am very jealous of because they seem to eat whatever they want constantly and never gain an ounce. It made no sense to me how some people can do that and others, like me, just look at food and gain weight.
Then I got this book by Carolyn Hansen that explained it all in easy to understand terms. I also did some extra research and this is what I found.
IT'S NOT ALL MY FAULT!
Your metabolism is the speed at which your body can burn fuel. It works all day, every day. Unfortunately some people have a much faster metabolism than others. Well, I guess it's not unfortunate for the ones who have the faster ones! Age, body weight, diet, and exercise habits play a huge role as well.
Your metabolism slows down as you get older too, unless you work at keeping it running hot. That's because you are losing five or six pounds of muscle every decade, starting in your mid-twenties. If you are over 25 and have slowed down your activity level, you are definitely reducing your metabolic rate. But you can do a lot to turn your body into a lean, mean fat-burning machine and get in better shape in no time.
I have a few girlfriends who I am very jealous of because they seem to eat whatever they want constantly and never gain an ounce. It made no sense to me how some people can do that and others, like me, just look at food and gain weight.
Then I got this book by Carolyn Hansen that explained it all in easy to understand terms. I also did some extra research and this is what I found.
IT'S NOT ALL MY FAULT!
Your metabolism is the speed at which your body can burn fuel. It works all day, every day. Unfortunately some people have a much faster metabolism than others. Well, I guess it's not unfortunate for the ones who have the faster ones! Age, body weight, diet, and exercise habits play a huge role as well.
Your metabolism slows down as you get older too, unless you work at keeping it running hot. That's because you are losing five or six pounds of muscle every decade, starting in your mid-twenties. If you are over 25 and have slowed down your activity level, you are definitely reducing your metabolic rate. But you can do a lot to turn your body into a lean, mean fat-burning machine and get in better shape in no time.
A breakthrough approach to achieving and maintaining a healthy weight focuses on boosting your metabolism through eating right and a proper exercise program done 2-3 times a week.You need to burn off the fat by replacing it with lean muscle tissue. You should also try to eat at least 4-5 small meals throughout the day instead of three.
I know most of you just said "WHAT? This woman is crazy. She's telling me to eat more and exercise less?" Go ahead, I know you are thinking it anyway. But listen to this. Since the 1980's we have heard "target your heart rate and maintain it for at least 30 minutes. Eat three meals a day and don't eat after 6 or 7 pm. You have to burn a lot a calories to lose weight." Any of this stuff sound familiar? Yeah, me too.
Well welcome to 2010, cause things have changed and research proves that this type of diet and activity level is not the best way to lose weight, burn fat, or increase your metabolism. In fact, it can actually have the opposite effect. Sure you will burn a few calories and maybe even lose a little weight, but you are slowing down your metabolic machine and you are not building lean muscle tissue.
Let's focus on diet at this point.
Do not try to lose weight by skipping meals or drastically cutting calories. Your body thinks it's starving and will actually store what you eat and burn muscle for fuel. Your blood sugar will spike. You will crave food that is unhealthy and be more likely to overeat at your next meal. Plus this a not a long-term solution, you simply cannot stick to it forever. You will also be depriving your body of some much needed nutrients.
Don't starve yourself. Eat 4- 6 small meals a day to avoid blood-sugar spikes and minimize urges to binge. Each of these meals must contain 20-30 grams of protein as the center piece. Add lots of raw and cooked vegetables to balance the meal. Prepare them the night before and take them wherever you go during the day so you won't be tempted to either miss meals or eat the wrong thing.
Don't skip breakfast. The oldie but goodie. Many people think skipping breakfast will help them lose weight when, in fact, it is just the opposite. Imagine eating dinner at 6-7 o'clock, getting up at 6am, and then not eating till 10am or so. Talk about starving your body for fuel!. Plus it wreaks havoc with your blood sugar. Not eating breakfast slows your metabolism to a crawl so you will burn less fat. Also if you eat a decent breakfast you will be less likely to choose the wrong things to eat later. You don't have to eat a full breakfast, just get something in your stomach (no, not a donut!) to kickstart your fat burning machine. Don't worry, you'll get used to it and start waking up ready to eat.
Drink plenty of water. Another oldie but goodie. Water flushes your system and keeps you hydrated. Plus it makes you feel fuller so you are less likely to overeat. Did you know can you actually burn calories by drinking ice cold water? If you don't like the taste of plain water, try adding lemon and Splenda to it. Or try those Crystal Lights mixers. The Green Tea is the BOMB!. Do try to drink some plain water though.
Now let's talk about exercise.
Gone are the days of mindless walking, jogging, or riding a stationary bike. These activities are as ineffective as dieting for achieving a strong, lean, healthy body. You need to have a routine that contains at least 60% strength training. This rebuilds lost muscle tissue which keeps your metabolism running hot. If your body’s engine runs hot, your body burns off excess fat even while you are sleeping. Don’t worry ladies, you won’t end up looking like the governor of California!. Unless of course you want to!
Do strength-training exercises, not just cardio or aerobic. This strength-training builds muscle which burns fat. You really only need to do a good exercise program 2-3 times a week. Try to exercise in the morning. This also jumpstarts your metabolism and helps it run faster throughout the day.
Add interval training. Replace any outdated 'cardio' with short bursts of all out activity alternated with longer periods of slower activity for recovery. For example, 10-20 seconds of sprinting followed by one minute or so of walking. Repeat 8-12 times, once or twice each week for awesome fat loss results.
This combination of a small eating plan and proper exercise program work with your body instead of against it like the old diet ways did. Imagine eating more, exercising less and really losing weight! This plan protects and strengthens your metabolism so the weight comes off and stays off. Work this system and you will see you can become lean, fit and healthy. You really can make steady and consistent progress towards your fitness goals.
It's not a Diet. It's a Healthy New Lifestyle!
Obesity has reached epidemic levels in this country. You owe it to yourself and those who love you to make changes right now - today!
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