So you want to raise that metabolism, huh? I don't blame you; an increased metabolism means increased calorie burn and faster weight loss. Here are 6 simple strategies to get that metabolism up there:
1. Exercise: This is one of those that makes you say, "Duh!" Exercise requires energy, energy being calories. Increased energy equals increased calories used. Also, as a result of exercise, your overall energy levels will go up, and your body will be rejuvenated to process calories more efficiently. This means less excess fat storage.
2. Anaerobic training: Aerobic training is one thing (walking and jogging), but anaerobic is an entirely different animal. Anaerobic training (sprints, jumping jacks, etc.) utilizes a concept that stimulates increased oxygen consumption by the body ... even after you're done working out. What does this mean? It means that even after working out, your body is still using up excess oxygen, meaning more energy is used for the respiration process. More energy used equals more calories burned.
3. Resistance training: Just like anaerobic training, excess oxygen is being used after completing resistance training. Again, increased oxygen consumption equals increased metabolism equals increased calorie burn and fat loss. Plus, after resistance training, your metabolism is raised because your muscles have to repair themselves. On top of that, studies have shown that resistance training creates a longer, healthier life, more so than any other type of exercise, so it's a must.
4. Eating less but more frequently: Excess calories means increased fat storage, which means our bodies get weighed down. By eating smaller, more frequent meals, our bodies are given just enough fuel to keep the fire burning brightly (our metabolism). If you throw a lot of wood on a campfire in the morning, and then wait until the evening to throw more on it, the fire will dwindle during midday. If you eat a big meal in the morning but wait till the evening to eat again, your body's metabolism will slow during the day.
5. Multivitamins: By taking a multivitamin everyday, you help maintain the health of your muscles. Healthy muscles equal a higher metabolism and more calories burned.
6. Laughing: Studies have shown that laughing increases calorie burn ... enough said.
By following these simple strategies, you can help your body achieve that extra bit of calorie burn that it may need.
Note: For those of you in the Columbus, OH area, I'm speaking at a free fitness seminar on April 2, 2009. I'd love to meet you and answer your questions.
Dan Falkenberg, BA, ACE-CPT, NASM-PES
Dan Falkenberg is the cofounder of Your Live Trainers. He can be reached at DanFalkenberg.com.
The Fat Dissolver Program; it features over 50 of the exercises I use with my own clients. You can download them to your computer, watch them on your iPod/iPhone, or turn them into two DVDs of your own. Grab it today!
Tags:
exercise selection,
nutrition,
weight loss
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