5 Ways to Boost Your Metabolism and Lose Weight Quickly

The food that you eat determines whether you are fat or thin, food is more powerful than any diet pills for losing weight. Eating the right foods at the right time of the day will boost your metabolism, this in turn will make your body burn more calories allowing you to lose weight quickly.

Boosting your metabolism is possible lets see how....

1. Don't diet, when you cut calories your body thinks its starving and begins storing fat as a defense against starvation. When your body is taking in fewer calories it goes into survival mode, it takes fewer calories to sustain itself at its current weight. Excess calories are then stored as fat. When you diet like this you start to burn muscle and the less muscle mass you have, the less calories you burn, the slower your metabolism.

2. Start eating, you have to eat in order to keep your metabolism running in top form. Remember not eating slows down your metabolism in order to conserve calories. Never skip breakfast, you must start your day off by eating a healthy breakfast this is your most important meal of the day. Eat small meals throughout the day this will result in a boost to your metabolism.




3. Avoid sugar and white flour, simple sugars and refined flour are all absorbed quickly by your body and turned into fat. Eat more whole grains, they take more time to be absorbed into your body and this helps to keeps your blood sugar level. Think brown instead of white, whole grain bread, whole wheat pasta and brown rice.

4. Avoid caffeine, drink water and decaffeinated green tea instead. Caffeine can stimulate sugar carvings, not a good thing if you are trying to lose weight quickly. Green tea has a lot of antioxidants and its much better for your body than coffee. Drinking water is important to your bodies health and it will also help you control your appetite. Drink at least 8 glasses of water a day, it will help flush toxins from your body.

5. Sleep, studies have shown that getting enough sleep (7-8 hours) for most people per night will keep you from gaining weight. While you are sleeping you are avoiding stress. Stress is known to increase your chances of gaining weight. Stress releases cortisol which slows down your metabolism causing your body to conserve calories as fat.

In conclusion....

Increasing your metabolism means not starving yourself. Eat six small meals a day to keep your blood sugar level, keep your stress levels low by getting enough sleep, and drink plenty of green tea and water. Following this advice will help keep your metabolism on fire allowing you to lose weight quickly and feel better about yourself.

Article Source: http://EzineArticles.com/expert/Tony_C_James/74715

An Overlooked Way to Build Muscle Up Fast

What exactly is a superset?

A superset is when two weight training are done with no rest interval separating them. The exercises selected have to be working opposite muscle groups. For example a set of tricep press downs followed by barbell curls.

Why perform supersets?

First off they are probably a nice change from what you have been previously doing. They place a new and different stress on the muscles which gives them additional stimulus to grow. Furthermore when you take out the rest time between sets you stop yourself from becoming distracted and in turn it keeps you focussed on your objective. Also after doing a superset you will more than likely feel a powerful muscle pump whereby the muscles are literally being pumped full of oxygenated blood to help cope with the demands which is a real good feeling. Overall they are a great way to build muscle up fast.




Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another top thing about supersets is that they provide you with an edge of excitement, variety and challenge to your training sessions.

What supersets should I try?

The following combinations are some of my favourite and provide a tough but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise,

What tips can you give me when doing them?

Well, make sure that you keep strict form through the exercises. It is all to easy to get carried away with it and start using sloppy form. This is particularly true because you are going to be out of breathe more than you usually would be lifting weights and because you will be switching from one exercise to another very quickly. Keeping good form will prevent injury and ensure the muscles you want to hit will be trained properly.

Anything else I should know in order to build muscle now with supersets?

With the increased intensity of supersets it may be wise to cut the volume slightly and shoot for just a couple of supersets however if your fitness and energy levels are good by all means do more. use a different superset every workout between your normal sets to prevent yourself from becoming worn out.

It should also go without saying that you will have to continue to eat a lot of quality build muscle food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. Finally, make sure you do not over train, this is the number one reason for lack of muscle gain along with poor nutrition. Working out twice a week will be plenty for the majority of people and that is probably more than enough for hard gainers. OK then, why not go ahead and build muscle up with supersets just make sure you bear the above guidance in mind. I can near enough garauntee you will not be disappointed!

Article Source: http://EzineArticles.com/expert/T_Ryan/209520

Best Fat Burning Workouts - Top 3 Exercises That Burn Maximum Fat

The best fat burning exercises are those that increase the heart rate. When we are short of breadth and breathe hard, the body releases a powerful hormone called HGH. This hormone prompts fat burning. Until this hormone is activated in the body, stubborn fat is difficult to burn. HGH is extremely important if we want to lose weight and have a great body. To ensure excessive release of HGH the following is recommended:

o Do workouts on an empty stomach which means no food or water at least 3-4 hours before working out.

o Do not eat anything for at least 2 hours after a work out.

It is extremely difficult visiting the gym everyday, given our hectic life-styles and lack of time. It is not important to exercise for hours in order to lose weight. One can lose weight even by working out just 3-4 times a week for an hour each.




To burn fat quickly and effectively it is imperative to increase the metabolic rate so that the body burns up more calories. Metabolic rate can be increased by having beans, nuts, biter gourd and other diet supplements. However, the following exercises are very effective metabolic boosters and fat burners.

Interval exercise:

Warm up by jogging gently for 5 minutes. Then intensify the exercise by sprinting for 1 minute at a high speed. The lower the speed, and sprint for 2 minutes at medium speed. Repeat this cycle five times, by again sprinting at a high speed for 1 minute and then at medium speed for 2 minutes. Finally do a slow jog for 5 minutes to cool-down

Body weight training:

Do squats by standing with your feet hip-width apart, toes facing slightly outward or straight. Keep your back straight. Slowly bend the knees and lower hips towards the floor Repeat 8 -10 times.

Cardio exercise:

Work out on the tread mill. Start by walking, then running and finally jogging on it.

Finally, remember that your body starts getting used to these exercises. Therefore it is important to increase the counts and intensity, for the body to sweat-out, in order for HGH to be released, which is essential for fat burn.

Article Source: http://EzineArticles.com/expert/Jenny_Banks/125555