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!
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.
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).
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.
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. TurbulenceTraining was built to boost your metabolism,
metabolism. TurbulenceTraining was built to boost your metabolism,
Craig
Ballantyne, CSCS, MS
Author, Turbulence Training
Author, Turbulence Training
About the Author
Craig 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 TurbulenceTraining
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