Changing your body doesn’t have to be a soul wrenching struggle of will power, deprivation and guilt.
There’s a better way to make it happen! The cool thing is that by working out and planning your diet wisely, you can increase your metabolic rate by as much as 25 percent, while avoiding hunger and food obsessions. These strategies often help you stay strong and steady because they improve balance of metabolic and energizing hormones.
People often jump on these tips listed below for a day or two and think ‘yes’ this is what I’ve been waiting for, finally here’s the solution to help me finally get rid of this fat…
And then a few days later they forget about them. They’re back to old habits that don’t make them feel great physically or mentally. Use these facts to develop habits that help you burn fat and make body composition achievable for you.
1: Strength train with the classic lifts.
People often mistakenly think cardio exercises like running and exercise machines are best for burning calories and fat loss. This is because the amount of calories you burn during exercise is usually higher with cardio than weights, but it’s what happens after the workout that really matters.
Lifting weights builds lean muscle, which raises up your daily resting energy expenditure and is the primary mechanism fueling your metabolism.
Secondly, weight training with the largest muscle groups in the classic lifts like squats, deadlifts, presses, and pull ups elevates post workout energy expenditure significantly more than steady state cardio due to the metabolic stress it causes. In studies that have compared light with moderate weights on “afterburn,” people who did 2 sets of 8 reps at a heavier weight at 70 percent of their max load burned double the calories during the hour after exercise.
Do workouts that use 4 to 6 multi-joint exercises with up to 4 sets per exercise for a major metabolic boost.
2: Do high intensity training (HIT) or an interval workout.
Sprint intervals or HIT with short rest periods can raise post-workout energy expenditure even more than traditional training.
Here are a few key points to consider when doing HIT or sprint workouts that raise metabolic rate.
. Use work bouts that last between 20 and 60 seconds, allowing you to preserve peak effort.
• Use short rest intervals ranging between 10 and 60 seconds.
• Do enough work bouts so that the body starts producing lactic acid ( the burn) but not too many so that you can’t recover. Most HIT workouts should be done in less than 25 minutes.
3: Do a single maximal effort sprint.
Just one all out sprint has the power to significantly raise metabolic rate and protect your health.
To get the metabolic boost, try sprinting hard as you can for a tough 600 meters, or go push a weighted sled for 2 minutes as hard as possible. Running up 10 to 15 flights of stairs can also get results.
Needless to say, those 2 minutes you spend working won’t be pleasant. But you can do anything for 120 seconds! The metabolic boost is worth it if you have little time to devote to training, or simply don’t like to exercise.
4: Include protein at all meals.
Diets that contain high quality protein at every meal promote leanness because protein foods require the body to burn more calories to digest and absorb than foods consisting of fat or carbohydrates.
A meal of pure protein, for example, causes the body to burn nearly 25 percent of the calories provided in the protein just to digest and use the amino acids. In addition to the extra energy expenditure you get from high protein meals, there are three other ways protein aids the achievement of optimal body composition:
Firstly, protein builds muscle in the absence of exercise, and the effect is enhanced when you pair it with smart training. Preserving lean muscle mass should be a primary goal when trying to lose body fat because the more muscle you have, the higher your metabolic rate.
Secondly, protein is filling, so you eat less. For every 1 percent increase in protein intake, people naturally decrease calorie intake by between 32 and 51 calories daily.
Thirdly, protein helps manage blood sugar and insulin, decreasing cravings for higher carb foods.
5: Favor the highest quality, most digestible proteins.
All protein sources are not created equally. It’s important to pick proteins that are easiest for your body to digest, nutrient rich, and raise metabolic rate to a greater degree.
Animal proteins tend to fulfill all three requirements. They are well digested if you chew them properly and have a healthy gut. They contain all the essential amino acids and a high concentration of non-essential aminos and other nutrients such as vitamin B12, the fat-soluble vitamins A, D, and K, creatine, leucine, and carnosine.
Animal proteins also tend to have a higher thermic effect than vegetarian protein sources. For example, whey protein raises energy expenditure much more than soy, casein, or rice protein. Beef, eggs, cod, salmon, and chicken have all performed well in metabolic studies, and they each pack a potent concentration of satiating amino acids that have a high thermic effect.
You might ask, does the superiority of animal proteins mean that vegetarian proteins should be avoided?
Definitely not. However, because the body can’t use vegetable derived protein sources from beans, grains, and plants as efficiently as animal proteins, you have to eat more total protein to achieve the same physiological effects.
One solution is to get the majority of your protein from animal sources, using vegetarian proteins as condiments. Sprinkle ground seeds and beans on salads and sautéed veggies. Yellow peas, lentils, and fermented soy foods like miso and tempeh (if you eat soy) can add variety and flavor as well as a moderate amino acid profile.
6: Pair high thermogenic fats with protein: omega-3 fats, nuts, and olive oil.
Certain fats stimulate thermogenesis just as protein does, but these cool fats do it in a unique way. Studies show they enhance the activity of the uncoupling protein genes 1 and 3, which raises body temperature and leads to excess calories being burned. It’s a similar mechanism as when your body burns more calories in the cold due to shivering.
Studied examples of the metabolic boost you can get from eating certain fats include the following:
7: Kick processed foods to the curb in favor of whole foods and plenty of vegetables.
Eating meals cooked at home from whole foods, such as vegetables, fruit, seeds, nuts, meat, and eggs has the power to raise the thermic effect by as much as 50 percent over highly processed foods like white bread and white pasta.
Processed ingredients have less fiber, requiring less enzyme production so they burn fewer calories. You should know that there are two kinds of fiber and only the indigestible fiber that is supplied in plant foods is effective at raising energy expenditure. To benefit, include lots of green vegetables, cooked and cooled tubers and whole starches, and other high-fiber veggies in your meals.
8: Drink green tea.
Green tea contain extremely high levels of the catechin antioxidants that raise energy expenditure and can promote fat loss.
Most tea bags offer between 20 and 90 mg of green tea catechins, suggesting that one could benefit from up to 4 to 6 cups a day, which would also provide a large amount of caffeine, so use caution if you are sensitive.
9: Cook with ginger and hot peppers.
Both ginger and hot peppers improve thermogenesis by raising body temperature and energy expenditure. They can reduce appetite, are antioxidant rich, and pack a delicious, spicy punch when cooked with leafy greens, meat, eggs, or pureed with post workout protein drinks.