Tag Archive: Metabolism


Firing up your metabolism


Most of us know that the key to controlling fat-loss lies in our bodies metabolic rate.

Now as already proven by science there are quite a few things we can do to manipulate the metabolic rate of our bodies. And by applying all these WILL have a massive impact on our fat-loss journeys to obtain ripped physiques’.

 

Click here to watch video “FIRING UP YOUR METABOLISM”

 

But one thing stands apart from all these. There is one thing we can do that head and shoulders stands above the rest to elevate your metabolic tempo of the body.

Before I name this golden trick, let me take you back a bit.

When we eat a meal our digestive system is activated for 2-3 hours to process the food. This has been scientifically proven to be a very high energy requirement process. So for 2-3 hours after eating a meal (small or big) the body will have a significant raised metabolic rate.

For those that eat 1 large meal a day, it means their metabolic rate is raised for a max 3 hours per day

Those eating 2 biggish meals a day has raised metabolic rates of maximum 6 hours per day.

However those that divide the same amount of food into 5-7 small meals a day will have a raised metabolic rate for about 15 hours and longer per day spanning well into sleeping time. They will eat the same amount of food but just in much smaller meal portions and they will have a significant raised metabolic rate for the major part of a 24 hour cycle. This will have a dramatic impact on fat-loss efforts.

Sure this will result in insulin spiking much more frequently…but insulin spiking is not at all that bad. Insulin is the most potent muscle-building hormone in the body by far and this eating habit will result in a huge advantage to increase muscle size when combined with resistance training.

 

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But what about the fat gaining aspects of regular insulin spiking? Well, the benefits of a raised metabolic rate by consuming small frequent meals by far offset the negative aspects of spiking insulin multiple times during the day and on top of this the muscle-building benefits of the insulin spiking further add significant benefits to body shape, muscle size and achieving fat-loss.

The bottom line is – when in search for a great looking body, a small frequent meal system can have a drastic positive impact.

But this is not all you can do to fire up the metabolism…look at the following tricks that can further be applied in an effort to raise the bodies metabolic tempo:

TEN Easy Ways to Boost Your Metabolism (Backed by Science)

Metabolism is the term for all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the amount of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.

1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.

Eating protein has also been shown to help you feel more full and prevent you from overeating.

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.

BOTTOM LINE:Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off.

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also speed up your metabolism temporarily.

Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour.

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less.

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t.

BOTTOM LINE:Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

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3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat.

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 lbs (2 kg) and belly fat by 17%.

BOTTOM LINE:Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

 4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism.

This means you will burn more calories each day, even at rest.

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training.

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism.

BOTTOM LINE:Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting too much is bad for your health.

Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain.

In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories. If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk.

BOTTOM LINE:Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

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6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5%.

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%.

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.

It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people.

BOTTOM LINE:Drinking green tea or oolong tea can increase your metabolism. These teas may also help you lose weight and keep it off.

7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism.

However, many people can’t tolerate these spices at the doses required to have a significant effect.

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male.

Alone, the effects of adding spices to your food may be quite small. However, it may be slightly useful when combined with other metabolism-boosting strategies.

BOTTOM LINE:Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

8. Get a Good Night’s Sleep

Lack of sleep is linked to a major increase in the risk of obesity.

This may partly be caused by the negative effects of sleep deprivation on metabolism.

Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.

It’s also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone.

This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.

BOTTOM LINE:Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.

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9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning.

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.

Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.

BOTTOM LINE:Drinking coffee can significantly increase your metabolism and help you lose weight.

10. Replace Cooking Fats with Coconut Oil

Unlike other saturated fats, coconut oil contains a lot of medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like.

In one study, researchers found that medium-chain fats increased metabolism by 12%, compared to long-chain fats, which raised it by just 4%.

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.

BOTTOM LINE:Replacing other cooking fats with coconut oil may help boost your metabolism slightly.

Take Home Message

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.

Other ways to manipulate metabolism

“I have a fast metabolism; I can eat and eat and stay skinny.” Most of us have heard someone say this, and a majority of us have responded with annoyance and envy. But what is metabolism, and can we make ours run a bit faster? Taylor Newhouse, a registered dietitian with the Texas A&M School of Public Health, helps break down what you should know about your metabolism.

 

What is metabolism?

Your metabolism isn’t just what keeps your bragging friend lean, it’s the constant process that your body is using to keep everything functioning. Your metabolism is always running, even when you’re sleeping.

“Your metabolism is kind of the engine that keeps your body going,” Newhouse said. “It’s the drive that allows your body to utilize the food and nutrients you put into it.”

Some people do have faster metabolism than others, and that is the work of genetics and someone’s lifestyle. Although there’s nothing you can do about your genetics, there are ways to impact the lifestyle side and give your metabolism a boost to keep it running in high gear.

How can you improve your metabolism?

Because the metabolism’s base rate is set by genetics, there’s no quick way to rev it up; it cannot be changed without making some long-term lifestyle changes.

“We can manipulate our metabolism to a degree,” Newhouse said. “It’s like a campfire: just like we need to give a fire tinder and pieces of wood in order to keep it from slowing down and burning out, we need to fuel our metabolism as well.”

If you’re looking to boost your metabolism, then there are a few changes you can make throughout the day. Working out, hydrating and eating right can help with your overall health, but there are also specific habits you can foster in order to give it a boost.

“Eating your leafy vegetables and working out can definitely help your metabolism,” Newhouse said. “Muscle burns more energy than fat, so lifting weights or anything else that builds muscle — along with eating correctly — can play a large role in how our body processes nutrients.”

Apart from getting in more muscle-building workouts and eating better, another important habit to kick your metabolism into gear is not ignoring the most important meal of the day: breakfast.

“People tend to overlook how important breakfast is,” Newhouse said. “We go all night without food, and our body can approach a fasting state, an episode where our body will withhold calories, if we wait too long to eat after waking up.”

What can slow your metabolism?

If it’s possible to speed up your metabolism, then it’s equally possible — and far easier — to slow it down. There are many habits that are easy to fall into that can make your metabolism run at a slower pace. One of these happens in the late hours of night, and involves what you’re not doing: getting enough shut-eye.

Sleep deprivation is one of the biggest epidemics in American society, with more than one-third of adults getting less than the recommended seven to eight hours of sleep each night. Sleep is not only crucial for your metabolism, but skimping on sleep can also lead to long-term conditions such as heart disease and diabetes.

“Sleep is one of the biggest factors that people seem to forget about,” Newhouse said. “Even if someone eats well and exercises, if they don’t get adequate sleep, then their metabolism won’t run as efficiently.”

Although snacks often have a bad reputation for being unhealthy, they are very important to keep you fueled and nourish your body throughout the day. Snacks should have some protein, fiber and carbohydrates and should not have too much salt or sodium.

“Eating snacks won’t slow down your metabolism if you’re eating the right foods,” Newhouse said. “Healthy snacks — such as nuts, fruit or vegetables — have the nutrients to slow the rate of digestion, keep you feeling fuller longer and keep your body working to process the nutrients.”

Stress can also indirectly lead to problems with your metabolism. People with high amounts of cortisol, a stress hormone, tend to be overweight, and being overweight can slow your metabolism. Lowering your cortisol levels can start a chain-reaction that can help your metabolism run more efficiently.

What does your metabolism do over time?

Believe it or not, metabolism — just like the rest of our body — goes through the aging process. As your metabolism slows, your continuous diet and exercise choices become more important.

While the cause for this is unclear, women entering menopause will experience a slower metabolism and can find it more difficult to stay at a healthy weight, which makes diet and exercise vital to healthy aging.

“Nothing changes overnight,” Newhouse said. “It’s a matter of making the small choices that can add up to try and negate the effects that are naturally slowing down your metabolism.”

If you’re worried about how your metabolism is affecting your lifestyle, contact your health care provider or sit down with a registered dietician to set up a plan for a healthier daily life.

So everyone, fire-up that metabolism and train hard!
Cheers…
Gert Louw

Gert METABOLISM

reference


Supercharging your METABOLISM

Is that at all possible? Let me put it this way…not by sitting on the coach with the bag of crisps in your hand it’s not!
Most of you are aware that I am preaching a complete lifestyle change but with this article I am going to focus on how you can get your metabolism fired up to function at its peak level.
I think it is common knowledge that the higher you’re resting metabolism is the quicker you are going get rid of that unwanted fat layer.
Before we get to the nitty-gritty of the how, let’s quickly delve into why a lot of people are sitting with these slow metabolisms. I’ve already touched on some reasons in some of my earlier articles.
Granted, for some people it might actually be genetic, but for the most (and I claim easily 95%) they have enough control over the metabolic rate to make a very big difference weight wise.

metabolism1The slow metabolism origins

 

The first main reason
In my article DIET IS FOR LOSERS I already discussed how people are training their body in a complete negative way by following short-term diets. Each diet train the body to drop the resting metabolic rate since it senses it might be in a famine period. After the diet target weight is reached and you revert back to your normal eating habits, your body is adding on as much fat as possible to prepare for the next approaching “famine” period and it then lowers the resting metabolic rate every time you hit a new diet…for good!
Therefore DIETS is one of the main reasons the resting metabolic rate is slowing down year after year.
One should never follow a diet (or short-term solution) but make a long-term lifestyle change if you want a healthy metabolic rate.

 

The second main reason
In conjunction with above problem, the same people will tend to become more and more inactive due to various reasons:

  • Our western lifestyle is that of coach potatoes in front of tv.
  • Being more overweight year after year make it even more difficult to become active.
  • Time and work may sometimes be limiting factors.

 

How are you going to get this slow resting metabolic rate fired up for peak performance?

If you are not ready to make a complete lifestyle change, skip this article…but be aware there is absolutely NO quick fix available anywhere in our little spot of the universe. The closest you will get to a quick and last fix (not to get a healthy metabolic rate but get rid of the fat layer) is the operation that restrict your amount of food uptake by your body…serious stuff…..we were designed a certain way, alter with that design and you ask for serious problems. That being said, there are success stories out there of people who did the operation…
So a lifestyle change is a basic need to start the process of correcting your resting metabolic rate.

Part of a lifestyle change is eating a small balanced meal every 3-4 hours (from waking up to going to bed). Why? Well, the body was designed that way. The 3 meals a day plan most people follow is far from what the body need to act optimally. It allows your blood sugar levels to drop too low and also does not give the food in the correct way for your body to grow/lose fat and function optimally.
After you’ve ate a meal, even small, your resting metabolic rate will be much higher than normal for the next 3 hours. That is due to all the functions your body is performing to get the food from your stomach to your blood to feed the body. Your digestive system uses a lot of energy to do it’s job. Whether it is a small or big meal does not matter so much. Therefore the more frequent you can keep this system active the more energy you will burn and the higher your metabolic rate. But please, this is not a ticket to hit the fridge on the hour! You must stick religiously to the 3-4 hour rule and the meals must be small and balanced and ONLY what your body need. No more, no less.

But that alone is not going to solve the problem. There is much damage done and that damage need to be undone.

For years on end your body has been trained to slow down you’re resting metabolic rate and no matter what you do now that metabolism will need time to adapt. There is no quick way out. The more the damage the longer it will take. Let me put it to you like this, the more diets you’ve tried in the past the longer it is going to take to get your metabolism to function optimally.
No two people will react the same, but a general guideline is it can take between 6 to 8 months for worse case scenarios metabolic rates to start functioning optimally again. But don’t fear, on average it take 2 – 3 months to sort out the metabolism for most people.

Put the scale away!

Another point I want to raise at this stage is weighing yourself too often.
Put that scale away. You are aware of the damage that has been done to your metabolism and that will take some time to repair. Implement your lifestyle change and religiously stick to it.
I suggest that you never weight yourself more than once a month – at the same time every month.

Think about it…
It allow yourself to slip up once or twice, it gives enough breathing space for woman to avoid problems about periods etc. Your scale is not going to tell you the true story of what is busy happening in your body for the first couple of months. You need to re-program your body and while that new program is being written you do NOT want the scale to show you week after week a negative picture that will demotivate you within the first month.
You’ve made that lifestyle change (with all that goes along with it) – stick to it and once a month you can check yourself. Even measurements must only be done not more than once a month.
NEVER let the scale or measurements rule your lifestyle change. That is one of the quickest ways to fail and fall back. With the lifestyle change you eat right, train right, supplement right and do all in the right combinations and frequentcy…your body WILL respond.

Lean Mass and resting metabolic rategert3

A very important factor that determines the resting metabolic rate will be the amount of lean mass your body carries. The more lean mass the higher you’re resting metabolic rate.
Now I already hear (once agin) many women (and men) crying out, “we don’t wanna built any muscle just tone a bit”. Well, “toning” IS BUILDING MUSCLE! An inactive person losing all the unwanted fat would need to built at least 15 – 30% muscle to reach his/her target for a “toning” look/appearance. There is NOT something like toning, toning IS building muscle. So adding 15-30% muscle will have a dramatic effect on your resting metabolic rate and will give you that “toning” look.
This is also why I always recommend to overweight guys, to first focus on building decent muscle, then the process of losing the fat will be MUCH easier. In fact, without you even trying, you will loose fat because you’ve change your lifestyle.

Body builders generally have this aspect very good under control and that is also one of the reasons they are so successful in cutting to low body fat levels.

Now let’s return to get a shortlist of what you need to do to supercharge your metabolism:

  1. Lifestyle change (eating + training + supplements + vitamins + spirituality). In some of my earlier posts I dealt in detail with what lifestyle chances involves.
  2. Eating every 3-4 hours [keep metabolic rate fired up for up to 3 hours after eating]
  3. Training 4-5 days a week [resting metabolic rate raised for up to 24 hours after training]
  4. Grow muscle as much as you can but 15-30% minimum fore real change = toning. [more muscle = higher resting metabolic rate].

The above WILL kick start your metabolism into overdrive. It again is the combination of ALL the above and not any single item that makes the difference. You need to cover ALL THE ANGLES if you want to get your metabolism fired up and restored to function optimally.

 

As you can see, you cannot get away from some key changes in your life if you want to get rid of fat, look good and have a great body. These factors will always remain constant because it brings us back to how we were designed and suppose to live. Not as chips eating coach potatoes but as active people eating right and small meals every 3-4 hours.

Yes there are other supplements out there can can have a positive effect on your resting metabolism for a couple of hours (caffeine pills, green tea extract, etc…) but this should be ignored at first. Focus purerly on getting to grips with all aspects of your lifestyle change. Once you have that fully under control (I reckon it will take you at least 3 months) then by all means investigate other avenues of boosting your resting metabolic rate. But remember: NOTHING is a substitute other than above to fire up your metabolism in the correct way. Do not try to take any shortcuts!

 

Fire up that metabolism guys and girls and make 2013 the year that you become the best you can be…for good!

 

Wish you success
Gert

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