Can Chandler Boot Camp offer you a metabolic makeover? Are you concerned about the possible side affects of the next miracle weight loss pill? These seven tips to boost your metabolism naturally will help you reach your weight loss goal and help you develop new habits for a healthier lifestyle.
Metabolism is the process in which the human body burns energy through digestion, blood circulation, the regulation of body temperature, and detoxification, just to name a few. Calories are the units of heat contained in food that are released from the body through the process of metabolism. Food is then converted into the energy the body needs to perform all its functions.
A slow metabolism can be due to a number of factors. A sedentary lifestyle where the body does not get enough activity to allow the burning of calories will cause the body to conserve its energy. Poor nutrition such as foods high in sugar and fats will trigger an insulin response where the body goes into fat storing mode. Eating large meals once or twice a day will slow metabolism because the body gets accustomed to not getting frequent refueling and has to store food in the form of fat until its next refueling.
These 7 tips will get you started towards a healthier you:
1. Get plenty of sleep – your body needs adequate amounts of sleep to rejuvenate and repair at the cellular level. Mentally, a deep delta rhythm sleep will make you feel well rested and alert.
2. Always eat breakfast – after you have been asleep, your body’s functions have slowed down considerably. You need to jump start your metabolism by giving your body something to work on.
3. Drink plenty of water – water that is chilled will increase metabolism because it will burn more calories in order for the body to regulate its temperature.
4. Eat smaller meals and eat more often – by eating smaller meals, the body has less to work on and can burn those calories more efficiently. By eating more often, you will not cause the body to go into fat storing mode because it is getting regular refueling.
5. Good nutrition – Eat foods higher in fiber such as fruits and vegetables. They have fewer calories and take longer for the body to digest, thus burning more calories. Limit the amount of sugar therefore decreasing an insulin response.
6. Exercise – exercise gets the body moving, the blood flowing, and tones the muscles. Increasing lean muscle will increase metabolism because it takes more energy to grow and repair muscle tissue.
7. Reduce stress – stress releases the neuro-chemical cortisol. Cortisol stimulates the body’s metabolism of fats and carbohydrates. This increases appetite and the pattern of binge eating causing weight gain.
By following these seven tips to naturally boost your metabolism, you will not only reach your weight loss goal, but you will also have gained healthy habits to improve your overall health. You will have improved your immunity response, regulated your blood pressure, reduced cholesterol and triglyceride levels, as well as increased your HDL (good cholesterol) levels.
Do you suffer from a slow metabolism? Having a slow metabolism is like having a roadblock on fat loss. Your body needs you to do something! There are a few ways you can boost your metabolism and we will cover two of the most important.
First off, you have to realize you have the power to get that slow metabolism kicked up a few notches.
If you are looking to lose weight, then a metabolism that moves at a snails pace is not going to help. There are two main things you can do to put some fire underneath that metabolism of yours.
1) Eat
You read it right…Eat! A slow metabolism can and will increase the more you eat and the more frequently you eat.
Now you can not sit down to a meal of french fries and hot dogs all day and expect to lose weight. But, with a healthy diet in place with moderate amounts of protein, you are on your way to a livelier metabolism.
Spread those meals out over 5-7 smaller feedings throughout the day and you will feel your body firing up that internal furnace called your metabolism.
You see…your body will burn smaller meals similar to how a fire burns wood. Throwing a high calorie meal in your body is like throwing a big oak log on a small fire. It will simply smother the fire out.
On the other hand, if you put several smaller meals in your body throughout the day, it is like putting kindling on a fire….you are providing a quick burning fuel for immediate heat!
Small frequent meals keep your fire (metabolism) burning, whereas big logs (meals) smother out the fire and initiate little heat production. We are looking for maximum heat. By keeping meals small and frequent, you can turn up your heat production many times over.
2) Exercise.
Exercise burns calories. No revelation there, but that is the name of the game.
“More calories out vs. calories in.” That is the basic underlying principle, but there are many other factors that come into play. We will keep it simple for our purposes.
Exercise, especially challenging interval type exercise like that performed at our Chandler bootcamps, can help keep you burning calories all day long.
You see, muscle is an active tissue. What this means is that it requires calories to keep it “alive”. Roughly 40-50 calories per pound of muscle is an estimate on how many calories your body requires per day to sustain it. That might not sound like much, but what if you added 5-10 lbs of lean muscle to your body? You would have the potential to burn an extra 200-500 calories per day. That is a lot of extra calories! Especially when that happens naturally from having higher muscle mass levels and no additional activity is required….bonus!
The best way to build calorie burning muscle is with resistance exercise…a.k.a. weight training. You should make it a point to add resistance training to your overall exercise program. Resistance training will do more for your metabolism than any other exercise activity.
By using moderate to heavy weights, you will have elevated your resting metabolic rate. It is estimated that your resting metabolic rate (RMR) is responsible for roughly 60-70% of your daily energy expenditure. Anything you can do to elevate your RMR will have the greatest net effect on your fat loss efforts. From an exercise standpoint, resistance training has the greatest impact and that’s why chandler boot camp exercises are geared towards stimulating your resting metabolic rate.
Cardiovascular exercise will also help elevate a slow metabolism. Your body will continue to burn additional calories, sometimes hours after you have finished your workout. The more intense (effort) your workout is, the longer your metabolism will continue burning calories at an accelerated rate.
So put some effort into your cardio and weight training regimen and see what happens to your slow metabolism. You should begin to notice positive changes to your metabolic rate within a few weeks of applying proper nutrition and a resistance based exercise program. Incorporate some cardiovascular interval training to the mix when you are ready and the skies the limit.
Make sure to eat a basic nutrient dense diet with sufficient amounts of protein through out the day. Frequency of eating will bring a slow metabolism back from the dead.
Looking for more information on losing weight the right way, visit www.ChandlerBootCamp.com to learn more about our Fitness Boot Camps for women in Chandler, AZ. Our unique outdoor fitness camps incorporate many effective resistance exercises to lose weight as well as expert nutritional guidance for maximum fat loss results.
