8 Metabolism Boosters for Fat Loss

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
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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

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=> 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
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Dion Guerin, Sales, Toronto

Why Cardio Doesn't Work for Fat Loss

Why Cardio Doesn't Work for Fat Loss

By: Craig Ballantyne, CSCS, MS
Turbulence Training

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.