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In this day and age, nobody should be burdened with a slow metabolism. There is too many ways to increase your metabolism. This will aid in weightloss, vitality and energy. Exercise works wonders, and then the food you eat affects your metabolism. You need only be interested in making a difference fand your metabolic rate will jump fairly quickly. QUESTION: How to boost my metabolism? What can a guy do to boost his metabolism? - Dieters often complain that they can’t lose weight because they have a “slow metabolism.” Unfortunately, many companies capitalize on this misconception by marketing products that promise to give consumers a so called “metabolic advantage” that helps melt away the pounds. They are useless. There are things you can’t control about your metabolism, and no product ever will. On the other hand, there are simple natural techniques, which will allow you to do it. What you can’t control about your metabolism: Age: Metabolism slows about 5 percent for each decade after 40. That’s because as we get older, we tend to lose muscle and gain body fat. Lean muscle mass is more metabolically active than fat tissue. So when you lose muscle mass, your metabolism slows down. Gender: Men generally have faster metabolisms than women because they’re larger and have less body fat. Men’s basal metabolic rate is estimated to be 10 percent to 15 percent higher than women’s. Hypothyroidism: An underactive thyroid will slow down your metabolism and ultimately lead to weight gain. The good news is that a simple blood test can determine whether you have this condition or not. If you do, you can control it with the proper medication. Genetics: Some people are lucky enough to be born with speedy metabolisms — and others are not. What you can control about your metabolism: Diet Don’t eat fewer than 1,000 calories a day. Your body and metabolism thrive on food. When you fast or crash diet, your metabolism will slow down in order to conserve energy. Imagine your metabolism as a blazing fire. If the fire burns consistently with the appropriate amount of high-quality wood, it will burn at a steady rate. But if it doesn’t have enough wood, the fire goes out. If it has too much wood, it can get out control — just like your waistline! Eat every four to five hours. Our bodies work hard to digest and absorb the foods we eat, and your metabolism revs up in response. This is called the thermic effect of food. Take full advantage of this and schedule meals and snacks every four to five hours. Make breakfast a priority. Studies show that people who regularly eat a healthy breakfast within two hours of rising are more likely to control their weight. This may be because you’re lifting your metabolic rate after it’s been in a “resting phase” during the night. Eat protein with every meal: All foods create a thermic effect and will slightly boost your metabolism. However, eating protein gives your body a bigger metabolic boost than eating carbohydrates or fats. Plus, eating enough protein will ensure you’ll maintain and build muscle mass. (Remember, the more muscle mass you have, the greater your metabolic rate). Make sure to incorporate lean protein into most every meal. Best protein sources: fish, chicken breast, turkey breast, lean red meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans, and lentils. Meal Examples: Breakfast: yogurt with fresh fruit Lunch: turkey burger on whole-grain bun and a salad Dinner: grilled chicken with vegetables and a baked potato Exercise Do aerobic exercise four to five days a week. Aerobic activities, such as running, brisk walking, swimming and bike riding, burn calories and increase metabolism while you’re working out. Several studies show that aerobic activities cause your metabolism to stay at an elevated level for a period of time after you have finished exercising. Work in strength-training exercise two to three days a week. Lifting weights and other strengthening activities, such as doing push-ups or crunches, on a regular basis will actually boost your resting metabolism all day. That’s because these activities build muscle. And once again, muscle burns more calories than body fat. In fact, if you have more muscle, you burn more calories — even if you’re sitting still. When it comes to supplements, I do not recommend them. The ingredients that are effective tend to boost metabolism only slightly and they can be risky. High doses of stimulants can make you jittery, and increase heart rate and blood pressure. The bottom line: The safest and most effective way to boost your metabolism is to eat an appropriate amount of food every four to five hours, incorporate a portion of lean protein into each meal, and exercise regularly! - I ask same thing - Start eating healthier, exercise and stay fit, start taking vitamins. Sorry this all that I can think of at the moment. - Full-body strength training will raise your metabolic rate a bit. But if you’re trying to lose fat, that’s not as effective as 1) eating fewer calories & carbs, and 2) doing any vigorous cardio often. - Cardio Green Tea Almonds Drinking lots of water (but no too much) Eating six or so small meals a day instead of 3 big ones. Or snack in between meals. Working out is the safest and most efficient way to increase your metabolism. Different activities burn different quantities of calories. High-intensity workouts deliver a bigger, longer increase in resting metabolic rate than low-or moderate-intensity exercise. If you do exercises in the morning, you will raise your metabolism all day. Nothing works for burning fat better than a rapid metabolism. Since the fat is in a position to accumulate because your food doesn’t digest fast enough, you learn that the fat will be falling off if you digest the food faster. This is precisely what exercises will do for you. Boost Metabolism Uncloaked… How can you speed up your metabolism? Simple: eat well and exercise. The food needs to be something that will digest fast but not too fast, and the realization has to be sufficient to heat you up, but not to harm you. The aim is to burn calories and fat, yet stay healthy enough to love your life; and I tell you, that isn’t so tough. It is no longer a secret that obese people often suffer from slow metabolism. The amount of things that is stored up under their skin is sufficient evidence to substantiate this. To change their condition, they often have to work out and work out hard. In addition, they might need also to watch their diets. With these, they just might boost their metabolism. If you’re also suffering from obesity, it’s time to get your jogging shoes out and get the fat out as well. A lot of people think they’re obese because they’re born that way. However, they could not be more wrong. The truth is that they’re obese because they’ve got a slow metabolism. This they’ve got to do something about, or remain that way for life. Instead of doing nothing about it, look for effective ways to boost your metabolism. You will be surprised how easy it can be to start and successfully maintain an effective system for boosting your metabolism. Boosting our metabolism isn’t as difficult to do as it sounds. Here is a listing of some of the main ways to boost and maintain your metabolism. All those calories you take in by all that junk food that you eat, you can get rid of them by speeding up your metabolism. Any good doctor will tell you what things you can perform to make sure this happens while you remain safe. But of course – you should cut back on the daily intake of junk foods. I know you might have heard it before. However, it’s worth repeating – junk food isn’t good for you or anyone. You should learn that the faster your metabolism the faster your body burning the calories in the food you eat. This is done by turning your food and fat into heat energy. When your metabolism gets too slow, your body isn’t opportunity to do this too well. Need more reason why you should work on boosting your metabolism? I do not think so. Bigger people tend to get a faster metabolism than people that are smaller under normal circumstances. Unless you’re obese, in which case your metabolism is much too slow for what your body needs, you can to accelerate the rate of your metabolism by simply getting bigger. But of course I do not mean getting too fat. Not at all. Most cardiovascular problems that people have to cope with are directly or indirectly related to the rate of their metabolism. When the metabolism in your body is too slow, stuff that should be pushed out gets to remain in; and then you get ill. If you’re able to speed up your metabolism, these stuffs are gotten rid of. The United States is full of women who feel that muscle mass is for men. Too many of them simply don’t gasp that muscle helps to boost metabolism and keep them healthy. They look for all kinds of alternative means that do not necessarily have to be, as such. If you’re a woman, you can be the first to begin educating women otherwise; everyone can benefit from this. Proteins help build muscle. More muscle mass helps to improve metabolism. Weight training, resistance and strength training help build muscle. A very good technique these days in boosting metabolism is engaging in resistance training. Many people know this but they do not go ahead to do it. You see, resistance training works wonders on anyone’s metabolism. Ladies think all kinds of training are meant only for men. However, there are wrong. They too can practice resistance training. In fact, anyone can ‘resistance train”; their cardiovascular activities could use the boost. A rapid metabolism is enviable if it isn’t too fast. Eating good food, working out regularly, and putting on some muscles appear to be hard and fast ways to make that happen. If you’re not there you should get on that bus in a hurry. Your health could depend on it. There are a set of things that you require to understand about metabolism – your metabolism. You could screw it up by living life in a haphazard way. On the contrary, you could smoothen it out, make it faster, and stay healthy by being particular about the things that you eat, and how many of it you do eat. Mixing your diet in specific ways works well for you. Sometimes you find that you eat but the food is lost your system in a hurry; other times you eat the same things and you’re still carrying it for long hours. It takes no magic to tell then, that your metabolism has been affected for some reason. What you got to do is find out how and why, and then do something, anything, to see to it that your system is brought back up to speed. Whatever you’re doing to lose weight, you can be better off if your metabolism was faster. Good food mixing to regulate your diet works, regular morning or evening exercises do as well. You could also pack on a small number of pounds of muscle. You have nothing to lose but a whole lifetime to gain.
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Ubrzavanje metabolizma je jedan od ključnih načina da vaše tijelo sagorijeva više kalorija. Neki ljudi imaju genetske predispozicije za brz metabolizam. Isto tako, muškarci sagorijevaju više kalorija od žena, čak i onda kada odmaraju. Međutim, većina ljudi nema prirodno brz metabolizam. Iako ne možete kontrolirati svoju dob, spol ili genetiku, postoje i drugi načini kako biste potaknuli svoj metabolizam da bude brži. Izgradite mišiće Naše tijelo neprestano sagorijeva kalorije, čak i onda kada ne radimo apsolutno ništa. Ljudi s većom mišićnom masom sagorijevaju više kalorija. Naime, svaki kilogram mišića dnevno sagorijeva 6, dok svaki kilogram masti sagorijeva samo 2 kalorije. Osim toga, nakon tjelovježbe, mišići se aktiviraju po cijelom tijelu te na taj način povećavaju vašu prosječnu dnevnu potrošnju kalorija. Tjelovježba Aerobni treninzi ne mogu izgraditi velike mišiće, ali čak i satima nakon jednog takvog treninga vaš metabolizam pojačano troši kalorije. S druge strane vježbe jakog intenziteta će imati dugoročne rezultate, za razliku od vježbi niskog ili umjerenog intenziteta. Kako biste izvukli najbolje, kombinirajte, primjerice, kratke intervale brzog trčanja tijekom redovite šetnje. Pijte vodu Tijelo treba vodu za sagorijevanje kalorija. Čak i ako ste blago dehidrirani, vaš metabolizam će se usporiti. Jedno istraživanje je pokazalo da oni koji su pili osam ili više čaša vode dnevno, sagorijevaju puno više kalorija od onih koji su pili manje. Hidratizirajte svoje tijelo, osigurajte mu potrebnu količinu vode. Popijte vodu prije svakog obroka i međuobroku. Osim toga, probajte, umjesto nezdravih grickalica, jesti voće i povrće koji su također odličan izvor tekućine. Pijte hladnu vodu Hladna tekućina potiče tijelo da sagorijeva više kalorija. Naime, tijelo onda troši dodatnu energiju potrebnu za zagrijavanje hladne tekućine. Istraživanja sugeriraju da 5 do 6 čaša hladne vode dnevno sagorijeva dodatnih 10 kalorija. To možda ne zvuči puno, ali godišnje ćete izgubiti barem pola kilograma i to bez ikakvih dijeta. Jedite češće Kada jedete velike obroke s velikim razmakom između svakog obroka, vaš metabolizam će se usporiti. Kada jedete manje obroke, ali češće, svakih 3 do 4 sata, vaš metabolizam neprestano radi, tako da ćete sagorijevati više kalorija, a i održati metabolizam brzim i u formi. Nekoliko istraživanja je pokazalo da ljudi koji jedu češće, pojedu znatno manje u vrijeme glavnog obroka, kao što je ručak. Začinite hranu Začinjena hrana sadrži kemijske spojeve koji potiču rad metabolizma. Malo ljutih paprika može znatno ubrzati potrošnju kalorija. Učinak je vjerojatno privremen, ali ako češće jedete začinjeniju hranu, češće ćete i trošiti kalorije. Unosite proteine Tijelo sagorijeva mnogo više kalorija za probavljanje proteina, za razliku od masti ili ugljikohidrata. Proteini zahtijevaju gotovo 25% više energije za probavljanje u odnosu na masti. Jedite zdravu i uravnoteženu prehranu, ali isto tako povećajte unos proteina, a smanjite unos masti i ugljikohidrata. Zdravi izvori proteina su nemasna govedina, puretina, riba, pileće bijelo meso, tofu, orasi, grah, jaja i niskomasni mliječni proizvodi. Pijte kavu Ako ste ljubitelj ispijanja kave, vjerojatno osjećate povećanje energije i koncentracije nakon svake šalice. Istina je da kava ubrzava metabolizam, ali kratkoročno. Kavu svakako pijte u umjerenim količinama kako biste iz nje dobili ono najbolje. Pijte zeleni čaj Zeleni čaj nudi mnoge prednosti, za kojeg se pokazalo i da ubrzava metabolizam. Istraživanja pokazuju da pijenje 2 do 4 šalice zelenog čaja može potaknuti tijelo da potroši 17% više kalorija za vrlo kratko vrijeme. Izbjegavajte drastične dijete Pri tome mislimo na dijete prema kojima trebate unositi manje od 1000 kalorija dnevno. One su pogubne za svakoga tko želi ubrzati metabolizam. Iako vam dijeta može pomoći da izgubite koji kilogram, visok postotak gubitka kilograma dolazi iz mišićne mase. Drugim riječima, vi gubite mišiće, a ne neželjeno masno tkivo. Niža mišićna masa znači i sporiji metabolizam, a konačni rezultat je organizam koji troši daleko manje kalorija, na težini dobiva puno lakše, za razliku od organizma kojeg ste imali prije drastične dijete. Najbolji ulog Utjecaj različitih namirnica je beznačajan u odnosu na ono što vam je potrebno za ravnomjeran gubitak težine. Vaš najbolji ulog je organizam koji kalorije troši normalnom brzinom. Što se više krećete tijekom dana, više ćete kalorija sagorjeti. I zapamtite - jutarnja tjelovježba daje najbolje rezultate i satima održava metabolizam brzim.