"My friend eats a lot but she doesn't gain weight, while I eat
one extra sandwich and it goes straight to my hips!!" I bet you have
heard girls say something similar to this, that's because; not everyone
is blessed with a high rate of metabolism. Wait, you might think you're
on the wrong page, how is the metabolic capacity of a person related to
weight loss. The Metabolic rate has a lot to do with weight loss, people
with high metabolic rate burn more calories, even while at rest. For
most people, the metabolic rate, that is, the rate at which our body
burns energy slows down after the age of 40 and then after that it knows
only one direction, south. Experts call this as the Basal Metabolic
Rate and it's mainly genetically determined.
So the equation is fairly simple, to lose weight you need to spend more energy than you consume. Yeah, sounds easy, doesn't it! I have seen many who spend more bucks than they earn, but this very few. The energy outflow has to be for a long period of time for the results to show. Don't get dejected guys, there are ways to keep the metabolic rate high and reduce weight without losing commitment.
High intensity training
It's better to do short period high intensity workouts than long period low intensity exercises like long distance walking, etc. Do you wonder why it is so? High intensity workout that mixes weights and cardio will help burn more calories and also keeps the metabolic rate high after a workout. This is known as "after-burn". On the contrary, low intensity workouts will burn energy during workouts, but after that the rate of metabolism is not considerable.
If you have taken up walking as your means of cardio, then try step climbing for a high intensity workout. By adopting both walking and step climbing you're adding more variety, exercising different muscles and also burning more energy during and after the workout.
Eat less, eat more often
Taking small quantities of food at regular intervals helps to keep the metabolic rate high. Starving for a long period of time encourages the body to store calories rather than burn them, and also people eat more when they starve for a long period of time. Guys, this is not my opinion, experts opine that people who consume often tend to take less amount of calories over the course of the day. The key is to eat prudently and not to indulge in high calorie food stuffs.
Why avoid low-calorie diets?
One common myth about weight loss is that if one eats a low calorie diet between long durations one can shed more weight. There can be nothing further from the truth. Our body is so designed that if you deprive it of energy, the metabolic rate automatically slows down to compensate. As a result you're undermining your own efforts. The end result is a disheartened and depressed individual, who is powerless to realize one's weight loss goals despite the agony of undernourishment. On the contrary, starving oneself results in weight gain as the body adapts to burn fewer calories and clings on to the fat available.
Protein rich foods
Consuming the requisite quantity of protein is vital to keep ones metabolic rate high. Eating large quantity of carbohydrate rich food stuffs makes the metabolism slow and sluggish resulting in high levels of blood sugar and insulin. So plan your diet, assess your protein needs and include lean proteins with every meal.
Weight training
Strength training for developing muscles will also help burn more energy, it will also keep the metabolic rate elevated. This is because muscles burn more energy than fat, so the more cuts you have the more energy you burn.
Don't be a sofa spud
Move around, walk, work and stay active, this will help the body to burn more calories all day. Low intensity workout for a short period of time is no reason to stay inactive for the rest of the day. The best solution for this problem is to set up your television so you can exercise or lift weights or walk on a treadmill while you watch TV.
So the equation is fairly simple, to lose weight you need to spend more energy than you consume. Yeah, sounds easy, doesn't it! I have seen many who spend more bucks than they earn, but this very few. The energy outflow has to be for a long period of time for the results to show. Don't get dejected guys, there are ways to keep the metabolic rate high and reduce weight without losing commitment.
High intensity training
It's better to do short period high intensity workouts than long period low intensity exercises like long distance walking, etc. Do you wonder why it is so? High intensity workout that mixes weights and cardio will help burn more calories and also keeps the metabolic rate high after a workout. This is known as "after-burn". On the contrary, low intensity workouts will burn energy during workouts, but after that the rate of metabolism is not considerable.
If you have taken up walking as your means of cardio, then try step climbing for a high intensity workout. By adopting both walking and step climbing you're adding more variety, exercising different muscles and also burning more energy during and after the workout.
Eat less, eat more often
Taking small quantities of food at regular intervals helps to keep the metabolic rate high. Starving for a long period of time encourages the body to store calories rather than burn them, and also people eat more when they starve for a long period of time. Guys, this is not my opinion, experts opine that people who consume often tend to take less amount of calories over the course of the day. The key is to eat prudently and not to indulge in high calorie food stuffs.
Why avoid low-calorie diets?
One common myth about weight loss is that if one eats a low calorie diet between long durations one can shed more weight. There can be nothing further from the truth. Our body is so designed that if you deprive it of energy, the metabolic rate automatically slows down to compensate. As a result you're undermining your own efforts. The end result is a disheartened and depressed individual, who is powerless to realize one's weight loss goals despite the agony of undernourishment. On the contrary, starving oneself results in weight gain as the body adapts to burn fewer calories and clings on to the fat available.
Protein rich foods
Consuming the requisite quantity of protein is vital to keep ones metabolic rate high. Eating large quantity of carbohydrate rich food stuffs makes the metabolism slow and sluggish resulting in high levels of blood sugar and insulin. So plan your diet, assess your protein needs and include lean proteins with every meal.
Weight training
Strength training for developing muscles will also help burn more energy, it will also keep the metabolic rate elevated. This is because muscles burn more energy than fat, so the more cuts you have the more energy you burn.
Don't be a sofa spud
Move around, walk, work and stay active, this will help the body to burn more calories all day. Low intensity workout for a short period of time is no reason to stay inactive for the rest of the day. The best solution for this problem is to set up your television so you can exercise or lift weights or walk on a treadmill while you watch TV.
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