Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Take Control of Your Metabolism:Quick Tips for Increased Muscle Tone, Faster Fat Burning, and Energy


So many people are talking about how slow their metabolism is and why they need to start taking the latest diet supplement scam yet they don't even understand how the human metabolism works. So before I even go into how to speed yours up, I want to first go over some of the basics.

What is metabolism?

Although there are many scientific ways for me explain it, and I could make it seem really confusing like most of the so-called experts do, but I won't. I'm going to give you my extremely simple and easy to understand definition... metabolism is the rate at which your body burns calories to sustain life

I should also note that your body, yes yours, burns calories 24 hours a day, everyday - regardless of whether or not you workout. Remember that your body needs energy all the time, even while you're asleep and that is why skipping meals is the absolute worst thing you can do if your goal is to lose weight (body fat).

Before we go any further let's talk about what affects metabolism...

What affects metabolism?

What do you think has the biggest impact on your metabolism? Activity levels? Your Thyroid? Age?

WRONG! WRONG! and WRONG! Activity levels, Thyroid function, and age do affect metabolism but not nearly as much as...

Any idea? It's muscle tissue! The more muscle you have the more calories you burn regardless of how active you are, how old you are, etc. It's live tissue and it's there working for you and burning calories 24 hours a day - each and every day!

Here's a list of some of the factors affecting metabolism in order of greatest impact to least:

  • muscle tissue (you already know why this is on the top of the list)

  • meal frequency (the longer you go between meals the more your metabolism slows down to conserve energy)

  • activity level (important but doesn't make any difference if you don't match your eating to your expenditure)

  • food choices (ex. low-fat diets tend to result in poor hormone production which leads to a slower metabolism)

  • hydration (over 70% of bodily functions take place in water - not enough water causes all your systems to slow down and unnecessary stress)

  • genetics (some people have higher metabolisms than others - you can't change genetics but you can still win the battle!)

  • hormone production and function (think you have a slow thyroid? it's not likely - before you go blame it on the thyroid first stabilize your blood sugar and throw in some progressive exercise 2-3 times each week)

  • stress (stress also can slow metabolism by placing extra stress and strain on numerous systems. plus, many people tend to overeat when "stressed out")

Why does it slow down?

How many times have you heard someone say, "as soon as you hit 30 your metabolism slows down"? Maybe you've said it. I know I hear it all the time and I got tired of hearing it so I did a little research and found that the metabolism does NOT slow down significantly due to aging but DOES due to a lack of muscle. And, you don't lose muscle quickly due to aging either but due to a decrease or lack of physical stress.

So, the major cause of a slowing metabolism is three fold...

  • you lose muscle due to the lack of physical stress

  • your body cannibalizes muscle when it needs energy but you won't supply any because you are "dieting" and skipping meals

  • your activity levels tend to decrease as you get older

    So now that we know the problem... what's the solution? Address those 3 issues! I've found through years of experience helping hundreds of people, that increasing your metabolism and getting rid of that excess body fat can often times be quite easy! Yet you'll hear of all these experts telling you how hard it is and why you need to buy their new diet program, supplement, or fitness contraption.

    It's not that hard, it doesn't have to be confusing, and you don't need any of that crap! All you need is an understanding of how your body works and the willingness to make some small changes.

    Here's my basic formula for jump starting your metabolism:

    Step 1 - Stop the storage of new fat

    It doesn't make any sense to start an exercise program if you just end up adding new fat later that day. This is a problem that is very common among people who start an exercise in an attempt to lose weight.

    See the problem is this...

    We don't get fat due to a lack of exercise - we get fat because we supply the body with more calories than it needs at a given time. So the solution has nothing to do with exercise - it's all about your eating! And I'm not saying you have to eat low-fat, super clean and healthy diet consisting of salad and tofu only. You can still eat the foods you like IF you can give the body just the amount it needs.

    The key is to give the body the energy it needs, but just that amount and not a bunch extra because extra is extra is extra, it doesn't matter what it's from. Salad can be stored as fat, celery can be stored as fat - if it results in extra it can be stored as fat. I should also note that not all extra energy is stored in the fat cells and I will touch on that later.

    So forget about trying to burn off any fat unless you can first stop storing new fat! Again, you do that by matching your eating to your activity level. This means small, balanced meals or snacks every 2-3 hours and the amount of calories in each feeding should depend on how active you are at that time of day.

    Step 2 - Attack the existing fat

    This requires a combination approach consisting of stable blood sugar/energy levels, and progressive cardiovascular/aerobic exercise and strength training.

    We already talked about how important stable blood sugar and energy levels are and how to match your eating to your activity level so now I'd like to cover the exercise part of the equation.

    In order for the exercise to even be worth your time you must be sure it's progressive. Just because you run on the treadmill for 30 minutes three times a week, that doesn't mean your body has to burn off that unwanted body fat! You have to force the body to make changes and improvements and the ONLY way to do that is to consistently provide a stimulus or stress that is greater than what the body is used to.

    Here are some general guidelines on how you can make your exercise progressive and productive:

    Strength training

    • Change exercises frequently (every 2-4 weeks)

    • Increase resistance

    • Perform more reps

    • Slower reps

    • Advanced techniques

    Cardiovascular training

    • Increase speed/resistance

    • Perform intervals

    • Increase distance traveled

    • Cross train by performing numerous activities

    For more specific techniques please check out the all the great articles on metabolism and fitness in the free resources section of my website here: http://www.achieve-fitness.com/free_resources.htm

    I should also say that it is extremely important that you have a well thought out and detailed plan to follow. You can't just say "ok, now I know what to do" and then try a little of this here and little of that there. You need a roadmap. If you are serious about achieving your weight loss and fitness goals I highly recommend you get the help of a professional. Whether that means one on one, personal fitness training or just a do-it-yourself fitness plan - your chances of success are much greater.

    In closing, please remember, it doesn't have to be confusing. Hopefully this information has shown you how easy it can be if you know what you are doing. If you have any questions or would like to learn more about how you can guarantee your fitness success, please visit my website http://www.achieve-fitness.com or you can give me a call at 240-731-3724. While your'e at my website be sure to sign up for my free email newsletter, Fitness Success News - it's full of great articles, tips, healthy recipes, contests, and more!

    About The Author

    Jesse Cannone is a certified personal fitness trainer, post-rehab specialist, nutritionist, and a national fitness presenter. He is also the author of Burn Fat FAST and A Bride's Guide To Fast Fitness + Weight Loss in addition to many other popular fitness articles. He is known for his hard-hitting and to the point style and offers a great free email newsletter called Fitness Success News, which you can subscribe to at his website.

    jesse@achieve-fitness.com


    MORE RESOURCES:

    Jared “The Subway Guy” encourages local student's weight loss journey
    WISH
    FRANKLIN, Ind. (WISH) – Franklin Community High School freshman Eric Ekis is trying to get healthy one step at a time. Since last semester, he's been working to lose weight. His partners in the effort are Kevin and Grace, a couple of students in ...



    For the Most Enjoyable Weight Loss Ever, Head to the Equator
    io9
    Ever wonder what the easiest way to lose weight is? Here's the one simple trick you need. Go to the equator. There, the planet is trying to throw you into space so much that you weigh less than you do anywhere else. If you need confirmation that you ...



    Shape Magazine (blog)

    Jessica Simpson's No. 1 Weight-Loss Tip
    Shape Magazine (blog)
    Step by step, Jessica Simpson is shedding the baby pounds! After already reaching her weight-loss goal last month, the singer is continuing to turn heads with her impressive, Daisy Duke-ready physique. Her secret? Good old-fashioned diet and exercise ...
    Jessica Simpson Stuns After Healthy Weight LossWebProNews
    Jessica Simpson Red Carpet Dress Reveals 60-Lb Weight Loss (PHOTOS)Christian Post
    Sexy Jessica Simpson flaunts 70-pound weight loss in yellow: Her low-carb dietExaminer.com
    Life & Style Weekly -The Hollywood Gossip -iWantPop
    all 66 news articles »


    These Innovations Are the Future of Beauty
    Harper's BAZAAR
    Ever dreamed of getting your workout by popping a pill, melting your muffin top painlessly, or growing back the thick, shiny locks you had as a child? Miracles do happen. By Emily Dudding on Apr 15, 2014. Share: 0. 0. 0. b p. If someone told you 20 ...



    Graduate student loses to try to win in weight loss challenge
    The Daily Cougar
    Graduate student loses to try to win in weight loss challenge. GroupCollage. Optometry graduate student Kourosh Zakeri lost 52 pounds during Genghis Grill's Health Kwest, a 60-day weight loss challenge, in exchange for promoting the restaurant ...



    The Surprising Truth About Gluten-Free Food and Weight Loss
    Health Hub from Cleveland Clinic
    There's absolutely no evidence that simply getting rid of gluten will result in weight loss. However, eating gluten-free often may cause you to eat more whole, unprocessed foods such as fruits, vegetables, legumes and lean meats. These diet changes are ...

    and more »


    Blue Ridge Marathon helping two achieve major weight loss goals
    WDBJ7
    It's been a long road for Courtney Wertz. Her weight loss journey has spanned over a year and more than 100 pounds. "My whole life, I've kind of been up and down. I've tried everything you could possibly try to lose weight,” Wertz said. “And then after ...

    and more »


    CNN

    Melissa Joan Hart shows off 40-pound weight loss
    CNN
    "It's not everyday I like to show a lot of skin, but these days, I'm feeling confidant (sic)," she wrote on Instagram on April 8 along with a photo of herself in a revealing pink bikini that presumably will be seen in her upcoming commercial for the ...
    Gossip Girl: Melissa Joan Hart Unveils Bikini Body After 40-Pound Weight Loss!Extra
    Melissa Joan Hart Unveils Her Bikini Body After 40-Pound Weight LossE! Online
    Melissa Joan Hart Bikini Photo Shows Off Impressive Weight Loss: Check it Out!The Hollywood Gossip
    Examiner.com -TooFab.com
    all 64 news articles »


    Fit for Life: Woman hopes weight loss journey will lead to pregnancy
    The Mercury
    Fit for Life: Woman hopes weight loss journey will lead to pregnancy. Pottstown resident Sherri Perez Rodriguez begins her weight loss program with a healthy diet. Photo by Kevin Hoffman, the Mercury. By Michilea Patterson, The Mercury. Posted: 04/15 ...

    and more »


    Smoking and weight loss seminars offered in Flemington on April 26
    Hunterdon County Democrat
    The Hypnosis Counseling Center with offices in Flemington, Princeton and Frenchtown will present a special set of workshops on Saturday, April 26, for Smoking Cessation, weight Loss and Relaxation through Hypnosis at the Hypnosis Counseling Center, ...


    Google News


  • Advertisement



    Section Site Map - Submit News - Feedback - Comments - Advertise with Us

    Copyright 2006 Luminati Inc. All rights reserved.