From: Hut Allred, New Wave Fitness, Inc.
To: Eric,
Re: 8 Metabolism Boosters
Do you have a fast metabolism? Do you want a fast
metabolism?
What can you do to boost your metabolism and burn fat
to lose weight?
Your metabolism is basically how many calories you burn
each day. We all know that kids have faster metabolic
rates than adults. That's the metabolism you wish you
had.
And while it is inevitable that your metabolism
decreases with age, it doesn't mean that you are subject
to getting fatter and fatter with each passing year.
It's even possible that your metabolism might even
decrease 30% over your life, but really, is that any
reason to become overweight?
Not at all.
Not when you can ramp it up with a couple of simple,
proven techniques listed below...
Here are 8 metabolic boosters and the truth about
whether each is effective for fat loss.
1) Strength training
Claim: Boosts metabolism up to 10% after a training
program
Absolutely True!
In fact, despite what many people think, harder more
intense exercise is better for your metabolism.
However, please note that 1 lb of muscle does burn 50
calories per day.
In one study, women achieved a greater metabolic boost
from using 8 repetitions per set rather than
traditional high-rep (12 reps) sets.
So stick to harder more intense exercises (pushups,
squats, rows, planks, etc.)
And another recent study showed a 100% increase in fat
burning after a strength training workout.
2) Eating Breakfast
Claim: Beneficial to boosting metabolism because it
stops your "fasting."
True? Maybe it does, maybe it doesn't.
Your metabolism won't go into "starvation mode" without
breakfast, but it is associated with highly successful
weight loss.
So make it a habit to consume some protein, fiber, &
fruit (& even veggies if you can fit them in) at
breakfast time. This will keep your appetite and blood
sugar in check till your next meal or snack.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not exactly.
Research has shown to burn 80 calories per day
in young men on the very first day of supplementation,
but will this affect last once your body gets used to
the supplement? I doubt it.
Green Tea is great for everyone because of the health
benefits, but not for fat loss. The only way you will
lose fat with Green Tea is if you replace a 300+-
calorie Frappucino with an unsweetened Green Tea.
Otherwise, don't rely on it to boost your metabolism.
4) Fat Burners
Claim: Boost your metabolism in a huge way!
Fat burners are basically super doses of caffeine pills
with a few other unknown 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 Squeezed into it
Claim: The body will burn calories warming up the water
and the lemon juice also burns more fat.
Truth? Nice in theory, but doesn't work in the real
world. I don't know anyone who is losing fat with ice
cold water. If it sounds too good to be true - then it
absolutely is!
6) Eating 5 - 6 small meals per day
Claim: Boosts metabolism, helps control blood sugar and
can help control cholesterol.
Absolutely true!
Simple and very effective! Try and split your
meals up into smaller meals that can be consumed over
the course of the day. This might be part of the
breakfast magic...
7) Protein
Claim: Burns more calories (uses more calories in the
process of digestion than carbohydrates or fat).
True!
Protein also helps fill you up longer. And that's where
the real benefit comes in - it helps you prevent
overeating.
8) Cardio Based Interval training
Claim: Interval training causes a greater increase in
post-exercise metabolism than regular cardio.
Absolutely! Along with strength training and eating
smaller, more frequent meals throughout the day
interval training is a must for significant fat
burning.
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 and they work big time!
So we see that hard work and supportive nutrition 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, and mini-meals, to your weight
loss plan and you'll be leaner thanks to your faster
metabolism.