by Greg Landry
Lots of people want to “boost” their metabolism. I know that because I receive a few hundred email messages every month with questions about pills and other potions to boost metabolism. I think you know that those don’t work.
However, the need to boost metabolism is a legitimate one. I believe that the main reason so many people are overweight is because their basal metabolic rate (metabolism) is lower than it should be.
This means that they burn fewer calories 24 hours a day, even while they’re sleeping. Obviously, over a period of months, this adds up to stored fat.
The good news is that you really can rev-up your metabolism so that you’re burning MORE calories 24 hours a day, yes, even while you’re sleeping! I developed the “Super Boost”(tm) to do just that.
Now, this isn’t for the folks who like to talk alot about losing weight but don’t want to put any effort in to it. In fact, this isn’t even for those who want to put a little effort in to it. This is strictly for those who are VERY serious about weight loss and health and are willing to do what it takes! All others need not read on.
The “Super Boost”(tm) takes a major commitment on your part, but it works. It will send your metabolism through the roof! Please keep in mind that you should gradually work up to this frequency and duration of exercise and that you should see your doctor before making any changes in your eating or exercise habits.
The “Super Boost”(tm)…
1. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a DAILY basis (preferably in the morning) for 30 to 60 minutes! Forget this twice-a-week stuff. Your body was designed to be active on a daily basis! When you are, your metabolism will soar!
2. Do an additional 15 to 30 minutes of aerobic exercise in the evening, five days per week. Some people like to do this just before their dinner meal to decrease their appetite, but after dinner is fine too. In the interest of injury prevention and not getting bored with your exercise, try to alternate the type of exercise you do. For example, walking in the morning and aerobic dance in the evening.
3. Incorporate “intervals” into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. they are explained in detail in my article, “Intervals for Weight Loss”.
4. Tone your muscles with weight training six days per week. Toned muscles supercharge your metabolism! This should be done just after an aerobic exercise session. You should exercise each body part three times per week – for example, lower body on Monday, Wednesday, and Friday, and upper body on Tuesday, Thursday, and Saturday. This can be accomplished at a gym or at home with a few sets of dumbells.
5. Always eat breakfast! Skipping breakfast sends the message to your body that you’re “starving” because you haven’t had food in 18+ hours (dinner meal one day to lunch meal the following day).
As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.
6. Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot (when safe). Use the stairs rather than the elevator, a rake rather than a blower, etc. Look for the “hard” way to do things!
By Greg Landry, M.S., Exercise Physiologist www.greglandryfitness.com
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