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How can u increase your metabolism? |
i exercise a lot and eat smart. i swim, run, play tennis/basketball, bike, and all that Do some type of aerobic exercise and/or weight training on most days and don't skip meals. The following healthy living recommendations will help you if you鈥檙e trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better: *1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/... Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities. Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight: Adults: http://www.halls.md/ideal-weight/body.ht... Teens/Children: http://www.kidshealth.org/kid/exercise/w... It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. Avoid 鈥淗igh Glycemic Load Carbs鈥?(sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs: http://www.hsph.harvard.edu/nutritionsou... Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/p... *3) Exercise on most days by doing cardiovascular training and/or resistance training activities. Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is 鈥淲eight Training for Dummies鈥? A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/ A good book to buy that teaches you the cardiovascular training basics is 鈥淔itness for Dummies鈥? *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is 鈥淒ietary Guidelines for Americans 2005鈥? A superb book to read is 鈥淵ou The Owner鈥檚 Manual鈥? An excellent periodic publication is the 鈥淣utrition Action Health Letter鈥? A reputable test you can take to measure your biological age is at http://realage.com Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions. *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Source(s): My 25 years of health research and experience. Source Links: Calorie Calculators: http://www.nutritiondata.com/ http://www.calorieking.com/foods/... Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calcul... Physical Activity Calorie Calculators: http://primusweb.com/fitnesspartner/jump... http://www.weightlossresource.com/tools/... Calculate Calorie Requirements: http://www.primusweb.com/fitnesspartner/... Cell Phone Diet & Fitness Calculator: http://www.handango.com/platformproductd... Desktop Diet & Fitness Calculator: http://www.handango.com/platformproductd... Free Online Diet & Fitness Calculators: http://www.mypyramidtracker.gov/... http://sparkpeople.com/ http://www.fitday.com/ Body Weight Calculators: http://www.halls.md/ideal-weight/body.ht... http://www.kidshealth.org/kid/exercise/w... Natural and Organic Foods: http://www.wholefoodsmarket.com/products... http://www.wildoats.com/u/home/... Multi-Vitamin Supplement: http://www.carlsonlabs.com/product_detai... Glycemic Index and GI Database Website: http://www.glycemicindex.com/ Harvard School of Public Health article on Carbohydrates: http://www.hsph.harvard.edu/nutritionsou... MayoClinic Article on Water: http://www.cnn.com/health/library/nu/002... Food Pyramids: http://www.rayandterry.com/html/images/p... http://www.mypyramid.gov/ Certified Trainers: http://www.acsm.org//am/template.cfm?sec... http://www.nsca-lift.org/ http://www.acefitness.org/ http://www.nasm.org/ Weight Training for Dummies: http://www.amazon.com/gp/product/0471768... Muscle and Fitness: http://www.muscleandfitness.com/... Exercise Prescription on the Net: http://www.exrx.net/ Fitness for Dummies: http://www.amazon.com/gp/product/0764578... Sleep Website: http://sleepfoundation.org/ Dietary Guidelines for Americans 2005: http://www.cbsnews.com/htdocs/pdf/foodgu... You The Owner鈥檚 Manual: http://www.amazon.com/gp/product/0060765... Nutrition Action Health Letter: http://www.cspinet.org/nah/ Realage Website: http://www.realage.com/ AirNow Website: http://airnow.gov/ Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10... EAT LOTS AND LOTS OF APPLES! You should drink plenty of ice cold water (your body burns 100 calories to transform the ice cold water into warmer water that your body can use) You should also drink green tea, it tastes bad, but it is soo good for you, and boosts you metabolism to burn 60-80% more calories, it also cleans the toxins from your body and fulls you up, drink at least 3 cups a day. Drink it plain, no sugar. Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu's even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :) UGH..the guy above with that long answer is everywhere and taking up too much space! Anyway...back to your question. You already are increasing your metabolism with your activities. Another way is to eat several small meals throughout the day and ALWAYS eat breakfast. |
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