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20 Tips To Speed Up Your Metabolism And Burn Unwanted Fat

20 Tips To Speed Up Your Metabolism And Burn Unwanted Fat

As we get older, become settled with jobs and families, we find that somehow our metabolism slows down. No worries! Here, we’ve gathered suggestions from many disciplines to get your metabolism revved back up so you can burn more unwanted fat!

1. Sleep.

Everywhere you turn, authors write about how important it is to get a good night’s sleep. One of the best reasons is that sleep helps your metabolism reset and prepare for the next day’s work. Your body still burns calories while sleeping, so give your system a chance to reset by sleeping for seven to eight hours a night.

2. Keep a regular schedule.

Along with sleep, it’s very important to keep a regular schedule, even on weekends. It can be tempting to “save up” and sleep in or stay out late, but such changes tell your body to store fat because eating becomes sporadic as well. Eating meals at the same time, getting up at the same time – these things keep you from bingeing and can save about 300 calories a day.

3. Try new things.

We’re talking now about trying new activities, new walks, runs, or types of exercise that differ from your regular routine. If you run on the treadmill for exactly 30 minutes every day, your body actually adjusts to use the least amount of calories needed. So, go to a boot camp. Get some yoga gear and do a downward-facing dog. Take a cross-fit class — just do something different. Your metabolism will jolt into a higher gear — guaranteed.

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4. Maintain steady blood-sugar levels.

Dieting to some people means eating as little as possible as rarely as possible. Keeping your metabolism in a higher gear is easier when you eat a little bit many times through the day – i.e. grazing. Not candy bars, mind you, but eat a serving of grapes, then perhaps some cheese, adding up to multiple small meals throughout the day.

5. Cut the trans fats.

The worst fats are trans fats, usually used in cooking as lard or solid fats. Doughnuts, pastries, cakes — those sinful treats are bad not only in calorie count, but in how the fats like to linger in your body. You know that giving up that daily piece of sugar can save you 200 calories a day, and you can cut that sugar addiction.

6. Drink up.

Water should be your go-to beverage throughout the day. Any level of dehydration affects your body’s efficiency, which means fewer calories burned.

7. Get Outside!

Doctors have found that people who spend more time outside weigh less and are healthier overall. Give credit to the vitamin D you absorb, as well as the opportunity to be more active, and being outside for one hour a day increases your metabolism as well as your own sense of wellbeing.

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8. Have coffee, in moderation.

Is there anything worse than being told you have to give up coffee? Well, more researchers suggest that up to two cups of black coffee in the morning can help you burn more calories, increase your energy, and stimulate your ability to focus. Too much, of course, can leave you too jittery to focus, so drink in moderation.

9. Eat more fish.

Seafood, such as salmon, halibut, and tuna, has greater levels of Omega-3 fatty acids. These acids are not fat, but to the contrary, help your body to function better. You can think of them as the oils that help run processes more smoothly. Omega-3 acids can improve depression and decrease inflammation from arthritis. In short, these acids serve as a foundation for many other factors affecting your metabolism.

10. Laugh.

Doctors have found that your body responds to laughter in ways similar to that of exercise. More blood flows through your system, your blood pressure goes up, and your pulse rate increases. While doctors stop short of calling it a workout, they do know that more laughter stimulates your metabolism. So, go ahead and laugh all you want at whatever brings a chuckle.

11. Snap stress.

You may have heard about cortisol, that hormone that can help us manage that fight-or-flight stress response. But, consistent stress means that cortisol stays in your system, keeping weight on as your evolutionary response to stress. Cavemen needed to store as much weight as possible, but you don’t! We know that decreasing stress isn’t always easy, but tactics such as meditation, yoga, or being with friends makes you feel better. Feel less stress and you can lose weight more easily.

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12. Don’t sit still.

Most office jobs don’t have us walking for eight hours a day, and we suffer the same challenge. Doctors today are now aware of how long periods of sitting truly slow our metabolism down. Some have even compared it to sleeping. New standards call for getting up for five to ten minutes every hour, even simply standing reignites metabolic rates.

13. Try an energy drink?

We always encourage moderation, and energy drinks are no exception. Some research indicates that energy drinks can be useful for improving exercise endurance or for brief periods where focus is needed. So, if you need to get in a longer workout at the end of a long day, an energy drink can keep you on track. In this case, always read the ingredients and use only when needed.

14. Have tea for two.

Maybe you haven’t tried green tea, but you might want to give it a taste. Green tea, two to three glasses a day, has been shown to increase metabolism and help people lose more weight than those who do not drink green tea. It can be hot or iced, so the next time you want something other than water, brew some tea!

15. Go natural.

There are many reasons to eat as organically as you can, but did you know that some research suggests that increased chemical consumption affects your metabolism? Do your best to avoid chemically laden food and choose organic options as often as possible. This is especially true for some common fruits typically high in pesticides, such as grapes and apples.

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16. Spice it up.

Research has consistently shown that eating spicy food burns more calories. Your body has to use more of its own energy to regulate the level of heat during digestion. We don’t mean that you have to eat it so spicy that you don’t like it, but we do suggest adding a little bit of kick, using some red pepper, jalapeno, or other spices in ways that appeal to you.

17. Eat protein.

It takes more of your own energy (calories) to burn up protein-rich foods. While the usual thought is meat, don’t forget that tofu, beans, and nuts are among the rich variety of foods that give your body a protein punch. In addition, eating protein is shown to give you that full feeling longer, helping keep you energized through that workout or long afternoon meeting. So, go ahead and trade those crackers for mixed nuts!

18. Try interval training.

We know you already exercise. Next time, try adding intervals to your workout. Add regular high intensity periods of activity for 30-90 seconds, regardless of what other exercise you’re doing. If you jog, go on a full-out run for 60 seconds every two to five minutes. This will take some work, so give yourself time to work up to more intense intervals. This is one way to really get rid of fat and increase your metabolism for the rest of your day.

19. Have more sex.

So you wondered when we’d get to the good stuff, right? Well, sex is an activity that is good for your body and your brain. A good time lasting, about 30 minutes, burns 200-300 calories, generates endorphins, and raises your metabolic rate just like a brisk walk. We tend to think it’s better than a treadmill.

20. Begin weight training.

Let’s make this simple. Working out with weights for three months means your body will burn 25-33% more calories every day – period. More muscle equals more internal calorie burn. Add this to the health benefits, the physical appearance benefits, and the relaxation benefits, and we think adding weight training to your workout will be your favorite metabolism booster.

Featured photo credit: Running/Giuseppe Milo via flic.kr

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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