Tips for Weight Loss and Metabolism

Tips for Weight Loss and Metabolism

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Be a metabolic mastermind.

Jupiterimages/Pixland/Getty Images

One of the best secrets to an effective weight loss program is an increased metabolic rate. Metabolic efficiency significantly improves success rates in weight loss programs. What is metabolism and how does it help with weight loss? Metabolism identifies how many calories are burned each day at rest. Having an increased metabolic rate burns extra calories; the increase in calories burned can quickly peel unwanted pounds off the scale.

More Muscle, More Results

Building lean muscle tissue is essential for increasing metabolic rate. One pound of muscle burns six to 35 extra calories per day. Increasing muscle is a simple and carefree way to be efficient while at rest. Without doing anything at all, the body will be working overtime to achieve weight loss success. The American College of Sports Medicine (ACSM) recommends doing moderate-intensity full-body strength training routines three to five times per week for a minimum of 30 minutes. Eight to 12 repetitions of each exercise should be doable. If more than 12 seems easy, then add weight in five- to 10-pound increments. Perform each repetition slowly; this is called time under tension. Performing slow and controlled movements throughout a full range of motion increases lean tissue growth. This method also effectively promotes muscle isolation and breakdown during each movement.

Benefits of Breakfast

Rev up that metabolism as soon as the alarm strikes! Breakfast is an essential factor to any weight loss program. Consistently skipping breakfast has been shown to increase the risk of weight gain and obesity rates according to a study in the American Journal of Epidemiology. For optimal metabolic increases, breakfast should consist of lean protein, complex carbohydrates and healthy fats. For example, your morning meal could include oatmeal and an egg-white omelet with peppers cooked in olive oil. Metabolism is like a fire -- it needs to have fuel consistently in order to burn efficiently.

The Power of Protein

The best thing you can do for a weight loss program in conjunction with exercise is eating correctly. A workout lasts about one hour a day, but a diet is the other 23 hours. Eating protein to promote muscle growth is essential. Protein is the building block of muscle, aiding with repair and recovery. Strength training helps to build the muscle, and protein consumption ensures that the muscle you're building will not be used as energy. ACSM recommends eating a minimum of .8 grams of protein per kilogram of body weight every day. Other health professionals encourage up to 30 or 40 grams of protein per meal for optimal muscle growth and repair. Higher activity levels require higher amounts of protein due to the increase in muscle use and the need for more muscle repair at the end of the day.

Creative Workouts

The key to increasing your metabolism through exercise isn't to go all out, all the time. Instead, focus on interval training, or High Intensity Interval Training (HIIT). HIIT includes combinations of high-intensity bursts followed by short recovery periods. This training style stimulates a fat-burning response in the muscles and increases the amount of oxygen consumed. These conditions create a lasting calorie burn effect, known as Excess Post-exercise Oxygen Consumption (EPOC). According to ACSM, studies have shown that one HIIT session can burn calories for 1 1/2 to 24 hours after exercise. Beginners should try shorter periods of all-out effort with longer recovery periods. As fitness levels improve, work periods should increase and rest periods should decrease. One excellent format to follow is Tabata: 20 seconds of intense work, followed by 10 seconds of rest, repeated eight times.