By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www-TurbulenceTraining-com
Your metabolism is your fat loss foundation.
Certified Turbulence Trainer
www-TurbulenceTraining-com
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.
"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!".
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!
See above. 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.
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 Squeed 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.
True! Simple and effective, and 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!
Now 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. Turbulence Training was built to boost your metabolism,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Author, Turbulence Training
About the AuthorCraig Ballantyne is a Certified Strength & Conditioning Specialist and
writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness
Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts
have been featured multiple times in Men’s Fitness and Maximum Fitness
magazines, and have helped thousands of men and women around the world lose
fat, gain muscle, and get lean in less than 45 minutes three times per week.
For more information on the Turbulence Training workouts that will help you
burn fat without long, slow cardio sessions or fancy equipment, visit www-TurbulenceTraining-com
illustrated image by pinterest
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