Posted by: Clem | June 29, 2009

Spark your Metabolism

Speed Up Your Metabolism

 
alfred~Alfred Ra’oof

Metabolism is a combination of physical and chemical processes called anabolism and catabolism. Anabolism is the constructive phase of metabolism in which body cells synthesize protoplasm for growth and repair. Catabolism is the destructive phase of metabolism in which complex substances are broken down into simpler compounds producing energy which is essential for the proper functioning of body cells. Together, these processes distribute nutrients which are absorbed into the blood after digestion.

Three factors determine your metabolic rate.

  1. Amount of calories your body uses every day (aka: basal metabolic rate [BMR]). 
  2. The rate you burn energy during physical activity
  3. The rate you use energy during digestion of food are the two other factors involved in your total metabolic rate.

To improve your metabolic efficiency you need minor alterations to your daily eating and exercise program to experience a difference in how you look and feel.

The best way to jump-start your metabolism is to exercise. Exercise will reduce body fat and increase lean muscle mass. By increasing lean muscle mass your metabolism will increase and aid in the weight-loss process. Muscle burns significantly more calories than fat tissue because it has a higher metabolic rate. Aerobic exercise, like walking, swimming or cycling, has the added bonus of speeding up your metabolism for 4 to 8 hours after you stop exercising. Additional calories will be burned long after you stop exercising.

If you want to reap the benefits of a faster metabolism throughout the day, exercise in the morning, or exercise in short 10 or 15-minute bursts every couple of hours to keep your metabolism pumping.  By exercising just a little more than usual you can speed up your metabolism and use up stored fat in the process.

Eat breakfast!
Breakfast is essential. Your body has been deprived of food throughout the night; therefore your metabolism has slowed. If the cells do not receive sufficient nutrients they will begin to function less efficiently on smaller amounts, and they will actually store more fat to use during these times of nutritional deprivation. Eat six small meals a day to keep your body’s fuel supply consistent and keep your metabolism revved up. Consistency is important because your body metabolism adapts to your current weight. If you have been dieting or skipping meals your body’s metabolism slows down to compensate for the lack of nutrients. When lean people overeat their metabolism speeds up and when obese people diet their metabolism slows down. The key is a balance of exercise and diet (Google this for 3rd party validations).

 Best Foods to Increase your metabolism:

  • Fish
  • Dark Green Leafy Vegetables
  • Tomatoes
  • Blueberries and many other fruits
  • Whole Grains (increase your dietary Fiber w/ grains, fruit and veggies)
  • At Least 8 glasses of water a day.

Stay away from:

  • High-fat/calorie foods
  • Sugary Food (Substitute Sugar for Agave or Stevia [Google it])
  • Alcohol
  • Caffeine
  • Do not Smoke

You can jump-start a sluggish metabolism through exercise and diet which will have lasting health benefits for you. Not only will you lose weight and gain muscle mass, but you’ll have more energy to burn and you’ll feel great.

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Responses

  1. thanks for the info, this is very usefull


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