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#1
Old 07-13-2008, 05:35 PM
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Default Tip's to a faster metabolism

Found on msn website, some good tips.

Tip 1 - Determine your daily calorie requirements

To rev up your fat-burning engine, don't overload your system with too much food, Shames says. Figure out how many calories you need to consume each day to lose weight and keep your metabolism humming. Calorie level is determined by taking into account your age, sex, height, weight, lean body mass and activity level.

Here's a quick formula from Shames to give you an idea of your magic number: Multiply your body weight by 11. For example, a 10 stone woman would need to consume 1,540 calories per day to lose weight. If you're very active, you can multiply your weight by 12.

Tip 2 - Divvy up your meals

Kick-start your metabolism and curb your appetite by dividing your meals into five to six small, nutritious meals a day instead of three squares. Eat a 200-400 calorie mini-meal every three to four hours. Your body will expend more energy to digest the food and your metabolic rate will increase, Lakatos says.

Tip 3 - Just move

Physical activity accounts for 20 to 40 percent of calories burned each day. A good goal for most people is to work up to exercising four to six times a week for 30 to 60 minutes at a time. If you can't do that much, do what you can, say the twins. Walk the dog, park the car at the far end of the lot, take the stairs instead of the elevator, clean the house, just do something.

Tip 4 - Pump iron

Muscle is your best friend. Your resting metabolic rate (RMR) is the pace at which your body burns calories at rest. It accounts for 60 to 70 percent of your daily calorie expenditure and it's closely linked to the amount of muscle you have. Muscle burns more calories than fat, and the more muscle you have, the more calories your body will burn, even while you sleep. Lean muscle needs calories just to exist, so start lifting those weights.

Tip 5 - Sleep tight

Sleep loss may increase hunger and affect the body's metabolism, which may make it more difficult to lose weight, according to studies published in the Journal of the American Medical Association and the Lancet.

People who lose sleep may continue to feel hungry despite adequate food intake because sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. Make sure you get in your eight hours or more of shut-eye every night.

Tip 6 - Eat lean protein and good carbs


Your body burns some of its own calories when it digests the food you eat. This is called the thermic effect of foods and it's what makes protein (which has the highest thermic effect of any food) and good carbs metabolism-friendly. Lean protein such as turkey and chicken also builds calorie-burning muscle.

Good carbs such as whole grains, legumes, veggies and fruit are also your body's major fuel source, Shames says. They provide the energy to get you up and moving so you can burn more calories.

Tip 7 - Drink water

Researchers in Germany have found that drinking water may increase the rate at which people burn calories. Metabolic rates among study participants increased by 30 percent after consuming approximately half a litre of water.

The energy-burning process of metabolism needs water to work effectively. Water also fills you up, curbs your appetite, flushes out your system, and rids the body of bloat. Drink at least 8 to 10 glasses (200 ml each) per day - more if you're active.
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#2
Old 07-13-2008, 05:39 PM
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Quote:
Originally Posted by GreatJoe View Post
Found on msn website, some good tips.

Tip 1 - Determine your daily calorie requirements

To rev up your fat-burning engine, don't overload your system with too much food, Shames says. Figure out how many calories you need to consume each day to lose weight and keep your metabolism humming. Calorie level is determined by taking into account your age, sex, height, weight, lean body mass and activity level.

Here's a quick formula from Shames to give you an idea of your magic number: Multiply your body weight by 11. For example, a 10 stone woman would need to consume 1,540 calories per day to lose weight. If you're very active, you can multiply your weight by 12.

Tip 2 - Divvy up your meals

Kick-start your metabolism and curb your appetite by dividing your meals into five to six small, nutritious meals a day instead of three squares. Eat a 200-400 calorie mini-meal every three to four hours. Your body will expend more energy to digest the food and your metabolic rate will increase, Lakatos says.

Tip 3 - Just move

Physical activity accounts for 20 to 40 percent of calories burned each day. A good goal for most people is to work up to exercising four to six times a week for 30 to 60 minutes at a time. If you can't do that much, do what you can, say the twins. Walk the dog, park the car at the far end of the lot, take the stairs instead of the elevator, clean the house, just do something.

Tip 4 - Pump iron

Muscle is your best friend. Your resting metabolic rate (RMR) is the pace at which your body burns calories at rest. It accounts for 60 to 70 percent of your daily calorie expenditure and it's closely linked to the amount of muscle you have. Muscle burns more calories than fat, and the more muscle you have, the more calories your body will burn, even while you sleep. Lean muscle needs calories just to exist, so start lifting those weights.

Tip 5 - Sleep tight

Sleep loss may increase hunger and affect the body's metabolism, which may make it more difficult to lose weight, according to studies published in the Journal of the American Medical Association and the Lancet.

People who lose sleep may continue to feel hungry despite adequate food intake because sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. Make sure you get in your eight hours or more of shut-eye every night.

Tip 6 - Eat lean protein and good carbs


Your body burns some of its own calories when it digests the food you eat. This is called the thermic effect of foods and it's what makes protein (which has the highest thermic effect of any food) and good carbs metabolism-friendly. Lean protein such as turkey and chicken also builds calorie-burning muscle.

Good carbs such as whole grains, legumes, veggies and fruit are also your body's major fuel source, Shames says. They provide the energy to get you up and moving so you can burn more calories.

Tip 7 - Drink water

Researchers in Germany have found that drinking water may increase the rate at which people burn calories. Metabolic rates among study participants increased by 30 percent after consuming approximately half a litre of water.

The energy-burning process of metabolism needs water to work effectively. Water also fills you up, curbs your appetite, flushes out your system, and rids the body of bloat. Drink at least 8 to 10 glasses (200 ml each) per day - more if you're active.
Cool, cheers, a lot of this is common sense but thanks for posting anyway.
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#3
Old 07-13-2008, 06:10 PM
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and take ripped fuel too, haha.

do you prefer ripped fuel or hydroxycut, or neither?!?
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#4
Old 07-13-2008, 08:31 PM
peewee1460
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personally i would not use a hydroxy cut type of product. chile or ceyenne pepper, caffiene and green tea extract help to boost your metabolism. glutamine also helps to transfer fat for easier burning
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#5
Old 07-14-2008, 12:33 AM
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the leaner you are and/or the more muscles you have-the faster your metabolism.

HIT and HIIT will keep your metabolism going faster longer
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#6
Old 07-14-2008, 01:44 PM
mkm88414
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i agree with most of the list, the specific calorie suggestions arent gonna be right for everyone though
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#7
Old 07-14-2008, 02:35 PM
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Default Yep...

Alot of good advice and a lot of common sense advice. The basic principles to any weight loss and muscle building strategy. Eat less, exercise more, build muscle --->increase metbolism---> burn fat.
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#8
Old 09-21-2008, 01:34 PM
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bump for that guy
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#9
Old 09-22-2008, 10:41 AM
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Sounds good... key is to lose weight.. i just add alot of fiber to whatever i can.
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