Your metabolism is your fat loss foundation.
It keeps burning and burning fat 24 hours a day...the only problem
is, do you have a fast metabolism? And if not, what can you do
about it to boost your metabolism and burn fat to lose weight?
Your metabolism is basically how many calories you burn each day.
Children have faster metabolic rates than adults, and we all know
about the legendary metabolism's of teenage boys. That's the
metabolism you wish you had.
And while it is inevitable that your metabolism decreases with age,
it doesn't doom you to gaining weight. It might even decrease 30%
over your life, but really, is that any reason to become
overweight? No way. Not when you can turn it around with a couple
of simple, proven techniques listed below...
Here are 8 possible metabolic boosters and the truth about whether
each works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise is
better for your metabolism. However, please note that 1 pound of
muscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8
repetitions per set rather than traditional high-rep (12 reps)
sets. So stick to harder exercises (pushups and more advanced
bodyweight exercises) or dumbbell exercises.
2) Breakfast
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein,
fiber, & fruit (& even veggies if you can fit them in) at this
time. This will keep your appetite in check till your next break or
even lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day in
young men on the first day of supplementation, but will this affect
last once your body gets used to it? I don't think.
After all, take a look at caffeine. You can find studies that show
it increases metabolism as well. But really, is anyone losing fat
with caffeine? The revolving doors at Starbucks say "No!".
Coffee is okay in moderate doses, and I recommend Green Tea to
everyone, but for health reasons, not for fat loss. The only way
you will lose fat with Green Tea is if you replace a 300+-calorie
Frappucino with an iced, unsweetened Green Tea. Otherwise, don't
count on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
Fat burners are simply caffeine pills with a few other ingredients thrown
in. You'll get an increase in mental energy, but that doesn't mean it will
significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeezed into it
Claim: The body will burn calories warming up the water and the
lemon juice also burns more fat.
Truth? Nice in theory, short in practice. Nobody is losing fat with
ice cold water. If it sounds too good to be true - you know the
rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
Possibly true. Try and split your meals up into smaller meals that can be
eaten over the course of the day. This might be part of the breakfast magic...
7) Protein
Claim: Burns more calories (uses more calories in digestion than
carbohydrates or fat).
True, but…
I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than
vegetable protein.
8] Interval training
Claim: Interval training causes a greater increase in post-exercise
metabolism than regular cardio.
I certainly believe it.
And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original
interval training study from as far back as 1994 that showed
greater results from a shorter interval program when compared to a
traditional cardio program.
Bottom line: Intervals work!
So we see that hard work and diligent eating burn more calories and
that magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss
plan and you'll be leaner and warmer thanks to your faster
metabolism.
Click here to start firing up your metabolism today with TT workouts:
=> http://www.TurbulenceTraining.com
Turbulence Training was built to boost your metabolism,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. It worked for these folks!
"I Coach busy women with no time to look in the mirror, let alone
adopt a whole foods lifestyle or exercise yet already! And yet,
your Turbulence strategies show almost everyone that everyone has
all of the time they'll ever need to include exercise as a fun,
performance-promotion essential to their lives. This program is
amazing and plenty challenging because it is simple. Clear but lets
no one off the hook. I'm thrilled to say this is a great addition
to any woman's arsenal of what to do"
Ann G. Burgess, President, Pathfinders' Fitness by Design,
Arlington , MA
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com/
"In November of 2005, I noticed that I had put on a significant
amount of weight. I had avoided getting on the scale b/c I was
afraid to see how bad the # was. With my job, I had many client dinners
frequently and I wasn't taking into the consideration of how much it was
impacting my weight.
I was still working out, but didn't have a solid program that I
committed to. I went to the gym when I had time. When I finally got on
the scale I noticed that my weight hit an all time high of 228lbs!!! Not good,
when I know my optimal weight for my frame is 210lbs.
The last 3 months I committed to Turbulence Training and made some
modifications to my diet outlined in the TT program. What I realized
is that the workouts were more intense, I burned more calories and
I made it out of the gym in less time then I previously did. This
worked well for my busy schedule and it was simple to commit to
this program.
After a 3 month commitment, I am happy to say I am now back at
210lbs and feel better then I have in years. All thanks to the TT
program. I have tried many programs and this is the most effective
and simple program I have ever used. I recommend to anyone that faces
the same busy work/personal life that I do."
Dion Guerin, Sales, Toronto
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