May 25, 2019

How to Boost your Metabolism by Helen Agresti, RD

 

Boost your metabolism with these easy tips:

1.  Say good morning to your body. Drink at least 8 oz. of water when you wake up.  Water purifies the body and makes for a more favorable environment for nutrients to be absorbed.
 

2.  Eat a well-balanced breakfast. Your first meal of the day should include protein, carbohydrate, and fiber. Keep variety and timing a priority. We don’t eat the same thing for dinner every night. Why do we eat the same thing for breakfast everyday?  Give your metabolism a boost by eating within an hour and a half of waking up.
 

3.  Make time for lunch. Fueling our engines every 3-4 hrs with real food is essential to our metabolism. We’d never allow our cars to run on the wrong type of gas or on empty. Avoid convenience foods and map out your healthy meals and snacks.
 

4.  Distribute your calories evenly throughout the day. Waiting until the evening hours to consume the majority of your calorie needs increases insulin levels, promotes fat storage, and results in weight gain. By the end of the day, our metabolism slows down and doesn’t burn calories as efficiently.

5.  Add some spice. Cayenne pepper, ginger, and dark mustard are just a few of the many spices that kick the metabolism into high gear. Their thermogenic effect naturally raises the metabolism and can burn up to 50 calories per meal.
 

6.  Increase your lean body mass. We have the ability to increase our lean body mass.  Incorporate weight or resistance training into your workout routine 2-3 times per week. The more LBM you have the higher your metabolism is at rest.
 

7.  Sleep well. Not getting enough sleep will slow down our metabolism. It can lead to a ravenous cycle of overeating. When we’re tired we don’t want to cook which leads to poor food choices. Try to sleep 7-8 hours a night. In turn, this will increase your leptin hormone level which communicates with the brain when you’re appetite is satisfied.

 

Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti and on the web www.pronutritionconsulting.com.

Creative Exercising by Gen Levrant

Training your body safely, effectively and functionally at home with no need for equipment is a great way of giving it a fat-burning blast and making you feel fantastic. Here are five ways of utilising your best training tool in no time at all, whatever your fitness level. As always, consult your physician before beginning exercise.

 

 

1) Clock lunge pattern
Imagine a clock face and lunge one leg forward to each number. It doesn’t have to be in numerical order, clockwise or anticlockwise ‐ this will warm up the joints and muscles of your lower body in every direction.
Make it harder: turn it into a hop to each number!

2) 3D press ups
Stagger your hands one in front of the other, then swap them over. Change your hands to as wide as you can for a wide press up and then put them together in front of you for a narrow press up. This will tone your pectoral muscles hitting them in every direction.
Make it harder: clap in‐between each rep!

3) Curtsey jumps
Step one foot behind the other in a curtsey and then switch legs to turn it into a continuous hop. This strengthens the hip and glute muscles and provides a cardio workout if you go fast enough!
Make it harder: do a tuck jump between reps!

4) Narrow to wide squats
Starting with your feet together, perform a squat lowering your bottom so it is level with your knees. Return to the start position and step your left foot out to the side as wide as you can. Perform another squat in this position before stepping the left foot back to the start. Squat narrow again and repeat with the right foot.
This engages and tones all the muscles of the thighs and glutes.
Make it harder: jump the feet narrow and wide instead of stepping!

5) Prone knee to chest
Starting in a press up position, pull one knee at a time towards your opposite shoulder. Alternate these with pulling each knee in to the side of the body as far as you can.
Make it harder: do a burpee after pulling in each knee!

Watch a demonstration of each move on Gen’s YouTube Channel HERE!

 

Gen Levrant is an Advanced Personal Trainer and fat-loss specialist operating out of a private functional training studio in Southampton UK. For fitness tips, updates and further info: http://www.fasterpt.com/personal-trainer-southampton/or email Gen via gen@fasterpt.com. Follow her on Twitter @PTGen, and Facebook https://www.facebook.com/FasterPersonalTrainingSouthampton

Ramp up Metabolism by Kathy Smart

This Article Brought To You By:
IM=X Pilates in Santa Barbara. Located at 3554 State Street. www.imxsb.net. 805-687-IMX2. IM=X (Integrated Movement Xercize) is a new generation of pilates reformer and cardio inspired workouts enjoyed by hundreds of thousands of exercise enthusiasts who proclaim its immediate results! Our studios offer a variety of training options; Personal Training from Post Operative to Sports Specific, as well as Semi-Private Classes.  We offer both Unlimited Membership options as well as Drop-In Classes. Additional services include Personalized Meal Plans, Body Composition Analysis, Personal Coaching.

 
Ramp up Metabolism

A sluggish metabolism can cause you to feel tired and have a lack of energy. Simple lifestyle and dietary changes can boost your metabolism and give you more energy throughout the day.

Trick your body into burning calories more efficiently! Your basal metabolic rate — the energy your body expends at rest — is generally determined by your genetics, but new research shows you can trick your body into burning calories more efficiently.

Stoke your system with B vitamins
B vitamins: B vitamins are key players in DNA synthesis, the central nervous system, metabolism of carbohydrates, fats and protein and energy production. Inadequate amounts of B6, B12, folate, thiamin and niacin can leave you feeling depressed and fatigued, slow the body’s metabolism and increase your risk for chronic diseases. Get the bulk of your B’s from food, where they pair up with other vitamins and minerals for a complete synergy of action. Foods high in the B’s include: spinach, asparagus, beans (navy, soy, black beans), melon, broccoli, fish, poultry and eggs.

Up the Magnesium
Magnesium is a mineral needed by every cell in your body and is used in more than 300 biochemical reactions in the body, including proper muscle, nerve and heart function, protein synthesis and energy metabolism. The National Institutes of Health reports that most Americans are not getting enough magnesium in their diets for optimal health. Boost your intake of high magnesium foods to give your metabolism a boost. Go green with your vegetables. Green vegetables such as spinach provide magnesium because the center of the chlorophyll molecule contains magnesium. Other excellent sources of magnesium include: halibut, nuts such as almonds, cashews and peanuts, so, whole-grain cereals, oatmeal, and legumes such as black-eyed peas and lentils.

Spice it with Heat
Some plants contain the bioactive ingredient capsaicin, which not only makes them spicy hot, but also doubles energy expenditure for 3 hours after a meal. Plants belonging to this family are a hot ticket for boosting metabolism. Include red peppers, cayenne, jalapenos, habaneros, and tabasco to recipes. It may also work to decrease appetite centers in the brain by boosting the release of certain neurotransmitters.

Add Chromium
Chromium is an essential trace mineral meaning that it is essential for the metabolism of carbohydrates, and it also helps to regulate the metabolism of our blood sugar and thus helps deter diabetes. The benefits of chromium also include controlling fat and cholesterol levels in the blood, and if adequate amounts are provided to the body, it can help to prevent hypertension or high blood pressure. The best source of chromium is in true brewer’s yeast. Nutritional yeast is not the same and will not contain the same amount of chromium. It can also be found in grains and cereals although most of it is lost through refining.

Kathy Smart, TV nutritionist, host and chef of  Live the Smart Way ~ the world’s first vegetarian and gluten free TV show’ and author of ‘Live the Smart Way. www.livethesmartway.com