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

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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

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    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.

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        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

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            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.

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                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

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                  Last Updated on September 8, 2021

                  10 Fitness Excuses You Need to Stop Making Now

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                  10 Fitness Excuses You Need to Stop Making Now

                  “You can have results or excuses. Not both.” – Anonymous

                  Human beings tend to only ever do as much as they absolutely need to.

                  Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

                  And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

                  Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

                  In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

                  Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

                  Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

                  1. I don’t have enough time.

                  This is probably the most common fitness excuse of them all.

                  First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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                  Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

                  A 30 minute workout takes up 2% of your day.

                  Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

                  2. I’m way too tired to workout.

                  Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

                  If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

                  You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

                  If you’re too tired to workout, change your sleeping habits, not your workout habits.

                  3. But exercise is so boring!

                  You don’t want to exercise because it’s boring?

                  So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

                  The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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                  If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

                  4. I have no motivation to workout.

                  If you think you need motivation to train you’re already half beat.

                  What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

                  That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

                  The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

                  Are you motivated enough to train for two minutes? That’s all you need.

                  5. I have kids to look after.

                  One day your kids might have someone to look after too: you.

                  Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

                  If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

                  You kids should be your biggest reason to exercise, not your biggest excuse.

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                  6. I don’t have anyone to train with.

                  What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

                  Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

                  By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

                  7. I don’t feel very well.

                  After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

                  At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

                  If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

                  8. The gym is too expensive or far.

                  If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

                  The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

                  There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

                  If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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                  9. I don’t know how to train properly.

                  If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

                  However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

                  People love giving out tips. You might even get a training partner out of it.

                  10. I feel intimidated by the fit people there.

                  This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

                  The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

                  Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

                  Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

                  Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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