Take Control of Your Metabolism:Quick Tips for Increased Muscle Tone, Faster Fat Burning, and Energy

So many people are talking about how slow their metabolism is and why they need to start taking the latest diet supplement scam yet they don't even understand how the human metabolism works. So before I even go into how to speed yours up, I want to first go over some of the basics.

What is metabolism?

Although there are many scientific ways for me explain it, and I could make it seem really confusing like most of the so-called experts do, but I won't. I'm going to give you my extremely simple and easy to understand definition... metabolism is the rate at which your body burns calories to sustain life

I should also note that your body, yes yours, burns calories 24 hours a day, everyday ? regardless of whether or not you workout. Remember that your body needs energy all the time, even while you're asleep and that is why skipping meals is the absolute worst thing you can do if your goal is to lose weight (body fat).

Before we go any further let's talk about what affects metabolism...

What affects metabolism?

What do you think has the biggest impact on your metabolism? Activity levels? Your Thyroid? Age?

WRONG! WRONG! and WRONG! Activity levels, Thyroid function, and age do affect metabolism but not nearly as much as...

Any idea? It's muscle tissue! The more muscle you have the more calories you burn regardless of how active you are, how old you are, etc. It's live tissue and it's there working for you and burning calories 24 hours a day ? each and every day!

Here's a list of some of the factors affecting metabolism in order of greatest impact to least:

  • muscle tissue (you already know why this is on the top of the list)

  • meal frequency (the longer you go between meals the more your metabolism slows down to conserve energy)

  • activity level (important but doesn't make any difference if you don't match your eating to your expenditure)

  • food choices (ex. low-fat diets tend to result in poor hormone production which leads to a slower metabolism)

  • hydration (over 70% of bodily functions take place in water ? not enough water causes all your systems to slow down and unnecessary stress)

  • genetics (some people have higher metabolisms than others ? you can't change genetics but you can still win the battle!)

  • hormone production and function (think you have a slow thyroid? it's not likely ? before you go blame it on the thyroid first stabilize your blood sugar and throw in some progressive exercise 2-3 times each week)

  • stress (stress also can slow metabolism by placing extra stress and strain on numerous systems. plus, many people tend to overeat when "stressed out")

Why does it slow down?

How many times have you heard someone say, "as soon as you hit 30 your metabolism slows down"? Maybe you've said it. I know I hear it all the time and I got tired of hearing it so I did a little research and found that the metabolism does NOT slow down significantly due to aging but DOES due to a lack of muscle. And, you don't lose muscle quickly due to aging either but due to a decrease or lack of physical stress.

So, the major cause of a slowing metabolism is three fold...

  • you lose muscle due to the lack of physical stress

  • your body cannibalizes muscle when it needs energy but you won't supply any because you are "dieting" and skipping meals

  • your activity levels tend to decrease as you get older

    So now that we know the problem... what's the solution? Address those 3 issues! I've found through years of experience helping hundreds of people, that increasing your metabolism and getting rid of that excess body fat can often times be quite easy! Yet you'll hear of all these experts telling you how hard it is and why you need to buy their new diet program, supplement, or fitness contraption.

    It's not that hard, it doesn't have to be confusing, and you don't need any of that crap! All you need is an understanding of how your body works and the willingness to make some small changes.

    Here's my basic formula for jump starting your metabolism:

    Step 1 - Stop the storage of new fat

    It doesn't make any sense to start an exercise program if you just end up adding new fat later that day. This is a problem that is very common among people who start an exercise in an attempt to lose weight.

    See the problem is this...

    We don't get fat due to a lack of exercise ? we get fat because we supply the body with more calories than it needs at a given time. So the solution has nothing to do with exercise ? it's all about your eating! And I'm not saying you have to eat low-fat, super clean and healthy diet consisting of salad and tofu only. You can still eat the foods you like IF you can give the body just the amount it needs.

    The key is to give the body the energy it needs, but just that amount and not a bunch extra because extra is extra is extra, it doesn't matter what it's from. Salad can be stored as fat, celery can be stored as fat ? if it results in extra it can be stored as fat. I should also note that not all extra energy is stored in the fat cells and I will touch on that later.

    So forget about trying to burn off any fat unless you can first stop storing new fat! Again, you do that by matching your eating to your activity level. This means small, balanced meals or snacks every 2-3 hours and the amount of calories in each feeding should depend on how active you are at that time of day.

    Step 2 ? Attack the existing fat

    This requires a combination approach consisting of stable blood sugar/energy levels, and progressive cardiovascular/aerobic exercise and strength training.

    We already talked about how important stable blood sugar and energy levels are and how to match your eating to your activity level so now I'd like to cover the exercise part of the equation.

    In order for the exercise to even be worth your time you must be sure it's progressive. Just because you run on the treadmill for 30 minutes three times a week, that doesn't mean your body has to burn off that unwanted body fat! You have to force the body to make changes and improvements and the ONLY way to do that is to consistently provide a stimulus or stress that is greater than what the body is used to.

    Here are some general guidelines on how you can make your exercise progressive and productive:

    Strength training

    • Change exercises frequently (every 2-4 weeks)

    • Increase resistance

    • Perform more reps

    • Slower reps

    • Advanced techniques

    Cardiovascular training

    • Increase speed/resistance

    • Perform intervals

    • Increase distance traveled

    • Cross train by performing numerous activities

    For more specific techniques please check out the all the great articles on metabolism and fitness in the free resources section of my website here: http://www.achieve-fitness.com/free_resources.htm

    I should also say that it is extremely important that you have a well thought out and detailed plan to follow. You can't just say "ok, now I know what to do" and then try a little of this here and little of that there. You need a roadmap. If you are serious about achieving your weight loss and fitness goals I highly recommend you get the help of a professional. Whether that means one on one, personal fitness training or just a do-it-yourself fitness plan ? your chances of success are much greater.

    In closing, please remember, it doesn't have to be confusing. Hopefully this information has shown you how easy it can be if you know what you are doing. If you have any questions or would like to learn more about how you can guarantee your fitness success, please visit my website http://www.achieve-fitness.com/free_resources.htm or you can give me a call at 240-731-3724. While your'e at my website be sure to sign up for my free email newsletter, Fitness Success News ? it's full of great articles, tips, healthy recipes, contests, and more!

    About The Author

    Jesse Cannone is a certified personal fitness trainer, post-rehab specialist, nutritionist, and a national fitness presenter. He is also the author of Burn Fat FAST and A Bride's Guide To Fast Fitness + Weight Loss in addition to many other popular fitness articles. He is known for his hard-hitting and to the point style and offers a great free email newsletter called Fitness Success News, which you can subscribe to at his website.

    http://www.achieve-fitness.com/free_resources.htm

    cheap limo service Lombard .. Lockport Chicago limo O’Hare
    In The News:

    Recent reports show many common passwords can be cracked in literally seconds. Kurt the CyberGuy explains how to strengthen your passwords.
    Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
    Iron, a robot that stands 5 feet, 8 inches tall and weighs 154 pounds, combines advanced artificial intelligence with human-like movement and exceptional vision.
    Hertz, the rental car giant, recently confirmed that customer information was exposed through a cyberattack on one of its software vendors.
    There are a number of features with AirPods you may or may not know about to take your listening experience to the next level. Kurt the CyberGuy explains.
    These 35 Chrome extensions have privacy and security concerns. Tech expert Kurt “CyberGuy" Knutsson says to delete them now.
    Tech expert Kurt “CyberGuy" Knutsson says 329,000 mph fusion rocket promises to be fast, disruptive and enable deep-space missions.
    Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
    Tech expert Kurt “CyberGuy" Knutsson says a new autonomous AI is a game changer that also raises privacy risks. Is your data safe?
    Tech expert Kurt “CyberGuy" Knutsson says robots and drones are revolutionizing fruit farming with faster picking and smarter handling.
    Landmark Admin revises May 2024 cyberattack scope to show twice as many people were affected. Kurt “CyberGuy" Knutsson gives tips to help stay safe from an insurance data breach.
    Tech expert Kurt “CyberGuy" Knutsson talks about how Yamaha’s hydrogen outboard motor could revolutionize boating with zero emissions.
    Tech expert Kurt “CyberGuy" Knutsson reveals how to memorialize or remove a deceased loved one’s Facebook account and protect their digital legacy from misuse or scams.
    Tech expert Kurt “CyberGuy" Knutsson says an Apple Watch saved psychiatrist Amanda Faulkner by detecting deadly leukemia early.
    Scammers and fraudsters are increasingly targeting the most vulnerable, especially nursing homes and the personal data of their residents. Kurt the CyberGuy has safety tips.
    Infected USB flash drives can spread malware among multiple organizations in ways that can easily bypass traditional security systems.
    With a fully automated warehouse system and AI-powered robots, Ocado's Hive picks, packs and delivers grocery store orders in just a few minutes.
    Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
    Recycling robots are using artificial intelligence to learn how to sort recyclables by recognizing patterns in colors, textures, shapes and logos.
    The Reachy 2 robot is designed to be friendly and approachable, inviting natural interaction and is perfect for research, education and experimenting with embodied AI.
    Kurt "CyberGuy" Knutsson shares several easy ways to keep your credit cards safe from digital thieves while you're traveling this summer.
    Arcturus sets up cameras around the edges of baseball stadiums to capture real-time action and generate a 3D digital clone of the game.
    Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
    The CyberGuy explains why healthcare organizations are vulnerable to hackers after there have been a half dozen data breaches this year.
    Developed at two California universities, the innovative technology combines brain-computer interfaces with advanced AI to decode neural activity into audible speech.
  • Eat What You Like and Still Lose Weight

    Did you say there's a way I can eat what... Read More

    The Secret Meaning Of Compulsive Eating Behaviors

    Food is not simply fuel to keep you going. Nor... Read More

    Why Friends Sabotage Your Diet at Parties

    How to Say No When You Don't Want the FoodA... Read More

    Negative Calorie Foods FAQs

    What is negative calorie effect? Whatever food we eat,... Read More

    Body Wraps & Weight Loss

    Body wraps can help tone and tighten the skin, improve... Read More

    Obesity, Whats The Big Deal Part 4

    In this issue, I am going to focus more on... Read More

    Myth: Gastric Bypass Patients Can Never Be Nutritionally Healthy

    A common claim from gastric bypass detractors is that after... Read More

    The Public Stoning of Gastric Bypass Patients: When Things Get Ugly

    Recently a woman went public in her online diet community... Read More

    The RESULTS Diet!

    R...real foodE...exerciseS...spiritual stuff first and the other stuff secondU...ultimately, you... Read More

    10 Tips for Dining Out

    There is no doubt about it; Americans are eating in... Read More

    Weight Loss? 2 Skills You Need

    If you have been dieting, there is a good chance... Read More

    98 Percent of Dieters Fail: A Sensible Lifestyle is the Answer

    What the Diet Industry Does Not Want You To Know:... Read More

    Weight Loss - Its in Your Head

    When you truly consider the weight-loss process, the battle waged... Read More

    Mindfulness - The Key to Avoiding Overeating

    I made myself a sandwich today and thought I'd be... Read More

    Burn More Fat With Insulin Control: The Secret Weight Loss Switch

    If you're serious about losing weight and getting fit, you... Read More

    Weight Loss for Life ? How to Overcome Speed Bumps!

    Yesterday evening my computer hard drive crashed. Resulting in the... Read More

    Slim Hips and Thighs: Tips to Lose Weight from Hips and Thighs!

    Losing weight on hips and thighs has always been a... Read More

    Obesity & Weight Management Is a Social Issue

    Much has been written about obesity and globesity. Obesity is... Read More

    Anger: The Unexpected Emotion After Gastric Bypass Surgery

    The words I read made me furious. There it was,... Read More

    Weight Loss: Goal-Setting for Success

    If you were going to travel to the other side... Read More

    Overweight - Control Your Eating Habits

    Weighing more than is normal, necessary, or allowed, especially having... Read More

    Hypnotize the Pounds Away: Weight Loss Motivation Through Hypnosis

    Many individuals these days, male or female, young or old,... Read More

    6 Simple Steps To LifeLong Weight Loss

    If You are sick of losing the same weight over... Read More

    How to Break a Weight Loss Plateau

    Healthy eating has become part of your life, but you're... Read More

    Half of our Nation is Overweight!

    Experts say obesity will overtake smoking as the biggest health... Read More

    limo O'Hare Glen Ellyn ..