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Monthly Archives: May 2017

Increase Metabolic Rate

MUST MUST MUST….. Do Exercise. Doing regular Exercise uses up the extra calories and in turn increases the Metabolic Rate. Most important of all. Muscle Building and Aerobics is one way to increase Metabolic Rate.

Diet also plays a major role. Right food do increase your metabolism. Taking proper meals at proper time with proper nutrition increases the Metabolic Rate. Makes sure you have your breakfast as it sets up the momentum for the day. Other wise you are starving yourself which is decreasing your Metabolic Rate. Least number of calories per day for a good Metabolism is 1200 calories.

Don’t get duped by false pills. Keep patience and follow normal workout.

Try to eat more carbohydrates. It shoots up your Metabolic Rate.

Avoid alcohol.

Park further away and walk. Use the stairs instead of the elevator when possible. Walk to the post office instead of getting into the car. Take your dog on a daily walk. Do more activities around the house to burn energy instead of wasting money on pills and potions that don’t work.

Incorporate a walking routine to increase metabolism at least three to four times a week. Walk 30 to 40 minutes each time. This is the best way to increase your metabolism. The magic key lies with the walking or running on treadmill as per your body need. YOU CANT GET ANY BETTER THAN THIS.

Be committed to eating smaller meals at regular intervals. Prepare food in advance and bring it with you. Never eat sporadically and plan each meal. The common mistake is to skip meals and eat too little during the day. This makes you vulnerable for eating junk food later in the day. Eating to lose weight takes planning.

Speed Training With Intensity

You should include different types of bounding for greatest results in your speed training. Try these variations to crank up your speed workouts:

o Regular bounding – drive your knees up to 90 degrees and your elbows back

o Straight leg bounding

o Single leg bounding – remember to do both right and left footed

o Single leg pattern bounding – Right Right Left Left Right Right Left Left Right…

o Combination bounding – straight leg bound for 20 meters then regular bounding for 20 meters

o Bound/Run – bound for 20 meters then sprint for 20 meters

o Double leg bounding – moving forward

o Double leg bounding – moving backward

o Power skips – drive your knee up to 90 degrees to try for maximum height.

o Bound up stairs or bleachers

Bounding should be done for done for 10 to 40 meters or a certain number of foot contacts. Start slowly and build up to the longer distances and number of contacts. Be sure to rest and recover fully between reps. This is not endurance work. Keep your workouts short and intense. Your goal should be to include between 4 and 8 sets in your speed workouts.

Bounding is highly intense exercise. Make sure that you are on a good, forgiving surface and that you don’t bound too often, 2 – 3 times per week is plenty. Also, do not bound on consecutive days, your nervous system will be fried from bounding and will take time to recover, probably even more time than the muscles themselves.

Workout Plateaus

A plateau typically is the direct consequence of a fitness rut – when an exerciser performs the same workout over and over. The human body is very efficient and quickly adapts to work. Once the body practices the same activity repeatedly, it grows more proficient at performing those moves. So that means it requires less energy and therefore also burns less calories.

Instead of celebrating their body’s improved fitness capabilities, exercisers often abandon their workouts. And who can blame them? After all, they no longer are seeing the results they desire and become increasingly bored with their workouts. Plus, hitting a plateau not only can halt fitness gains, but it can even reverse previous successes. But, with just a few simple steps exercisers can easily break-through that brick wall and continue to reap all the rewards of regular physical activity.

Dodging the dreaded plateau is actually very easy. Variety is the key ingredient to continual fitness success. To avoid hitting a workout plateau, follow these recommendations.

To begin with, every workout routine should be changed about every 4-6 weeks. The modification doesn’t have to be dramatic. A totally new exercise is a possible option, but alteration of a current exercise can be just as effective.

A simple way to determine how to transform your current workout is using the F.I.T.T principle. F.I.T.T. stands for frequency, intensity, time and type. This strategy can be adopted for both cardio and resistance training.

Frequency – increase or decrease how often you workout

Intensity – increase or decrease the difficulty or level at which you workout.

Time – increase or decrease how long your workout sessions last.

Type – change the type of exercises you perform.

Frequency and Time are limited by an individual’s schedule as well as appropriate rest time to ensure maximum efficiency and safety. But Intensity and Type are really only limited by creativity and planning.

Cardio exercise intensity can easily be varied through speed, incline, distance, height, etc. And of course the types of exercises are practically endless, so exercisers should never have the excuse that they’ve exhausted their exercise options. Good cardio examples include: walking, jogging, swimming, biking, hiking, and more. In addition, combining several of these exercises into one workout session can be very effective. Try 10 minutes each of 3-4 unique exercises.

Lose Abdominal Fat

First thing is diet. Cut off all the fat food. This is very important, because the pounds you gain go through your mouth. Without a healthy diet you’ll never lose fat and see the abs beneath it.

Second: cardio exercising. Cardio exercises are actually the most important step. With cardio you raise your heart beat and burn fat fast this way. For more intensity you can add intervals in your training. Cardio exercises also help you start your metabolism so you’ll be burning fat the whole day.

Third: weight exercises. You must train at least two big muscles of your body. This is important because this way your body will need a lot of energy for the effort that it makes, the easiest way to get that energy is from the stored bally fat.

Follow these tips and you’ll lose abdominal fat fast and get ripped abs!