Advertising
Advertising

8 Habits That Boost Your Metabolism And Get Your Body In Good Shape

8 Habits That Boost Your Metabolism And Get Your Body In Good Shape

When encountered with unwanted weight gain many people tend to blame it on their slow metabolism and they are right to some extent since metabolism is responsible for all chemical processes in our body that provide our cells and organism with energy and nutrients. The problem usually occurs when we take more calories than we burn, causing our metabolism to slow down which results in weight gain.

When it comes to speeding up our metabolism, we are well aware that it is something we should all strive for, yet so many of us try to take the easy way by going on strict diets and consuming aggressive and unapproved dietary supplements. It seems that we have completely forgotten one simple truth – our bodies came from nature, and, as such, they follow a certain natural course.

Therefore, it usually turns counter effective when we try to force natural processes by artificial means. Instead, we should slightly alter our daily habits by going back to basics if we want to boost our metabolism and at the same time, get our body in a good shape.

1. Ease up

Advertising

    It is a widely known fact that stress is a number one cause to a large number of diseases, yet for a long time, the popular false belief was that stress actually helps to speed up the metabolism. According to the study conducted by the researches at the Ohio State University, stress is in direct correlation to weight gain and the decline in metabolism speed.

    In order to unblock the natural flow of energy through your body, you should make it a daily habit to find a quiet place and relax for at least fifteen minutes by doing deep breathing exercises, yoga, or meditation. This way, your body will get its daily stress relief and enough oxygen to keep your metabolism healthy and running.

    2. Don’t wait till you are thirsty

      Without enough water intake, our metabolism gets “depressed” as the research by the University of Utah shows. Water requirement depends on your age, level of activity, weight, etc., yet an optimal amount of water intake for an adult (aside from water which you get from food and other drinks) would be eight glasses of water per day. Additionally, it is highly advised to drink one glass of water before a meal, instead of after since water consumption before the meal helps enhance your metabolism speed.

      3. Eat often

      Food is not your enemy that turns into your body fat right after you eat. When done properly, eating can actually boost your metabolism and help get you in the shape of your life. To do so remember to eat smaller/lesser meals more frequently. Ideally, you should have five small meals every three hours. Also, try to eat at the same time every day, and avoid late dinners.

      Advertising

        4. Get a goodnight sleep

          Irregular sleeping habits can harm your metabolism causing stress and craving for sugar and bad carbs. Quality sleep requires sleeping in a well aired room without artificial light for at least eight hours. To keep your metabolism from slowing down you should try to go to bed at the same time and wake up early each day.

          5. Raw it up

          Advertising

            Raw vegetables are rich with fibers that prolong the digestion process and decrease appetite. When combined with low calorie value, raw vegetables provide a great solution to metabolism enhancement and weight loss. Unprocessed vegetables should be included in your every-day meal plan.

            6. Switch to green tea

            This alternative to coffee rich in antioxidants helps your body burn fat much faster turning it into energy unlike the short-lived stimulus you get from coffee. Drink at least two cups of green tea per day to keep your metabolism and weight in check. Avoid drinking it on an empty stomach and before sleep.

              7. Increase your iron levels

              Iron helps to transform blood sugar into energy that fuels the muscles in the human body. Including foods rich in iron such as fish, red meat and beans into your daily eating regiment, can help boost your metabolism during physical activity.

              Advertising

                8. Stay active no matter what

                Stop making excuses for not working out regularly and use your busy schedule to your advantage. Physical activity is known to help speed up our metabolism as it burns calories and builds the muscles, yet not everyone can fit a regular exercise routine into their daily agenda. Luckily, there are a few simple habits you can alter or add it to your normal, day-to-day life to not miss out on another chance to get fitter and healthier. Use any chance you have to increase your activity level by

                • taking the stairs instead the elevator at every chance you get
                • getting off the bus one stop earlier and walking
                • standing in a public transport
                • stretching at the office

                  More by this author

                  Ana Erkic

                  Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

                  Who Says All Introverts Hate Socializing? Here’s The Truth About Introvert And Extrovert Every Time You Drink A Beer, Remember To Drink The Same Amount Of Water You’re Exceptionally Creative If You See The Correct Image (Only 1/100 People Can Do This!) If You Have These 6 Struggles, You’re Highly Intelligent 15 Things To Stop Doing If You Want To Be Truly Happy

                  Trending in Exercise

                  1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                  Read Next

                  Advertising
                  Advertising
                  Advertising

                  Published on July 18, 2019

                  11 Best Core Strengthening Exercises to Do At Home

                  11 Best Core Strengthening Exercises to Do At Home

                  No matter where you are in your fitness journey, chances are you wouldn’t mind a little more definition in your midsection.

                  Whether you have a six pack or a beer belly, those abs could probably be a little bit sharper. Not to mention developing better core strength is hugely important when it comes to improving your overall strength and athleticism, as well as protecting you from injuries.[1]

                  The good news? Your abs and core muscles can handle a lot of training.

                  While most of your muscle groups do best with just two training sessions per week,[2] you can hit your abs every other day to great effect. You don’t even have to leave the house!

                  Here’s my guide to the 11 best core strengthening exercises you can do at home with no equipment.

                  1. Planks

                  Let’s start with the mother of all core-strengtheners, the plank.

                  Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture.

                  Get down into pushup position, feet behind you, hands under your shoulders. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can.

                  For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders.

                  2. Side Planks

                  To hit your obliques even harder, try this challenging variation: the side plank.

                  From plank position, rotate onto one side. Prop yourself up on your elbow and one foot with your body straight and stiff.

                  Don’t forget to squeeze your core as you hold this position for as long as you can.

                  Advertising

                  Switch sides and repeat to avoid creating muscle imbalances.

                  3. Reverse Crunches

                  The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging.

                  When you can crank out 50 crunches without a problem, it’s probably time for something new.

                  The reverse crunch packs a wallop for your lower abs and can be done anywhere, anytime, just like the standard crunch.

                  Lay on your back with knees bent in crunch position. Place your hands flat on the ground by your side and lift your pelvis, bringing your knees up toward your face, then back down again.

                  Engage your lower ab muscles to do the work, not your back. Repeat for a few sets of 12-20 reps.

                  4. Flutter Kicks

                  The lower abs are a problem area for a lot of people, so we’ll want to work them hard.

                  If that sounds like you, flutter kicks are just what the doctor ordered.

                  Lay flat on your back in leg raise position, hands at your sides or pressed into the floor. Raise your legs together about 6 inches off the floor, then alternate lowering one and raising one a few inches in rapid succession.

                  It should look like you’re kicking the air, and it should give you quite a burn in your abdominal area.

                  5. Arms High Sit-Ups

                  Imagine a crunch, but way harder!

                  Lay down on the ground in sit-up position, knees bent, feet flat on the floor in front of you.

                  Advertising

                  Raise your arms up to the sky and keep them elevated as you perform a few sets of sit-ups.

                  Engaging your arms in this way makes the move extraordinarily difficult and taxing. You’ll get a lot more mileage out of this move versus traditional crunches.

                  6. L-Sits

                  The L-Sit is outrageously difficult to perform well, but if you can build your strength here, the benefits are phenomenal.

                  To perform an L-Sit, you’ll need a stable surface to press off of. You can do them on the floor, but it’s a little easier if you can elevate yourself on a pair of dumbbells, two sturdy chairs, or a similar apparatus.

                  Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

                  Hold this position as long as possible for an intense strength building workout.

                  7. Stomach Vacuums

                  And now for something different!

                  It’s easy to work your front-facing abdominal muscles, but there is another muscle group in your core that’s frequently overlooked: The transverse abdominis.

                  This muscle isn’t visible through your skin, but it’s incredibly important in stabilizing your body, creating good posture, and holding your belly in tight to your spine.

                  To strengthen this muscle and get a flatter stomach, try stomach vacuums.[3]

                  Standing straight and tall. Exhale all of the air out of your body and simultaneously pull your belly in tight. Imagine sucking your belly button back into your spine.

                  You’ll feel the transverse abdominis engage. Hold as long as possible, rest and then repeat.

                  Advertising

                  8. Star Planks

                  Planks are too effective to not utilize multiple variations of them in your routine.

                  The star plank engaged similar muscles to the traditional plank, but is a lot harder to hold for time.

                  From the push-up or standard plank position, walk your feet out wide and your hands, as well.

                  Your body should form an X position. Elevate your core off the ground, squeeze tight, and hold for as long as possible.

                  9. Boat Pose

                  Yogis know all about core strength, so if you want a tighter tummy, you should take a page out of their playbook.

                  Boat pose is an extremely difficult isometric hold that builds exceptional balance and core power.

                  Star in sit-up position. Crunch yourself up toward your knees, then lift your feet off the floor until they’re about level with your face. Balance on your butt, squeeze your core, and hold this position as long as you can.

                  Your body should form a V with the only point of contact being your butt on the ground. Holding boat pose should be extraordinarily challenging!

                  10. Mountain Climbers

                  Ab work alone won’t shred stomach fat. But when you combine abs and cardio, that’s when you’re onto something magical.

                  Mountain climbers fit the bill if you’re looking to blast your core and also work up a good sweat.

                  Get down into plank position. With your arms locked and your body tight, drive one knee at a time off the floor, up toward your chest, and then back to its original position. Repeat in quick succession.

                  It should look like you’re climbing a hill, and it should exhaust you in a matter of seconds!

                  Advertising

                  11. Russian Twists

                  Finally, let’s give the obliques a little more love.

                  Get down into sit-up position and perform a crunch toward your knees. From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession.

                  You’ll feel your obliques engage after just a few reps.

                  For a more difficult variation, lift your feet off the floor similar to boat pose while perform the move, or perform the twist using a heavy medicine ball for added resistance.

                  The Bottom Line

                  The biggest piece of the puzzle when it comes to six-pack abs is a low body fat percentage. That’s best accomplished by sticking to a smart diet and building your fully body strength.

                  However, if you want to improve your athleticism, overall strength, or even your longevity, you can afford to work your abs a bit more frequently — 3-4 times per week is perfect.

                  If you hit them hard enough, you’ll probably see some great improvement in definition as well!

                  Cranking out endless crunches is one way to go about core training, but there are so many better and more challenging moves you can try without ever having to leave your living room.

                  Give them a shot!

                  Featured photo credit: Luis Quintero via unsplash.com

                  Reference

                  Read Next