FAST METABOLISM QUICK TIPS TO BOOST YOUR METABOLISM
BY PATRICK NDEGWA
TABLE OF CONTENTS 1
So, what is metabolism anyway?
2
The right foods to eat to boost metabolism. 3 Thermogenic foods. 4 Alcohol. 5
Superfoods to accelerate your results.
6 Flaxseeds and Chia Seeds: 7 Weight Training 8 Timing of meals to maximize your
results. 9 Cardio (with a H.I.T.T Twist)
Introduction.
SO, WHAT IS METABOLISM ANYWAY? Metabolism is a set of life-sustaining chemical reactions in organisms. The three main purposes of metabolism are: a) The conversion of food to energy,to run cellular processes. b) The conversion of food/fuel to building blocks for proteins, lipids, nucleic acid, and some carbohydrates. c) In the elimination of nitrogenous waste. The word metabolism can also refer to the sum of all chemical reactions that occur in living organisms, including digestion and the transport of substances into and between different cells. So, let us begin.
Nutrition Plan.
THE RIGHT FOODS TO EAT TO BOOST METABOLISM. Protein-rich foods: Protein-rich foods help the body to maintain body mass and repair muscle tissue; especially after your workouts. This indirectly enhances your metabolism because your body requires more energy to maintain increased muscle mass. Proteins include meat, fish, eggs, dairy, legumes, nuts and seeds.
HIGH-FIBER FOODS. High-fiber foods are also a great way to further boost your metabolism. Besides the fact that they super-filling, they are not easily digested. This, however, does not stop the body from trying. The extra energy expended from trying to digest these foods is what boosts your metabolism. Examples of these foods include artichokes, peas, raspberries, and oatmeal.
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THERMOGENIC FOODS. These are fat-burning foods that help the body lose weight by burning things like visceral and belly fat. This is usually done by raising the body temperature after consumption, without significant calorie increases. Examples of these include Cayenne pepper, green tea, and caffeine.
WATER. Water intake is also vitally important in increasing your metabolism. Besides suppressing your appetite when taken before meals, water also aids in elimination of toxins and optimizes the body’s ability to stay energized. This ultimately leads to a boost in metabolism.
The wrong foods that will sabotage your results.
Refined Grains. When you choose to consume refined instead whole grains, your body has an easy time breaking the food down. With less energy required for digestion, your body is not tasked to work hard and thus metabolism levels start to drop. This is ultimately followed by fat storage from the extra calories not used up.
ALCOHOL. Although not bad in moderation, excessive drinking can lead to a huge decrease in metabolism. According to research, drinking alcohol decreases the body’s fatburning ability by 73%. When drinking at an excessive rate, acetaldehyde is formed. This highly toxic substance waves many internal red flags to your body’s digestive system. Instead of your metabolism burning the calories you consume, your body must work to detoxify these chemicals.
SODA AND FRUIT JUICES Soda and Fruit Juices: When you consume such high quantities of sweet stuff, your levels of blood glucose soar. Many sodas are sweetened with high fructose corn syrup: a sweetener that contains high levels of a sugar called fructose. Since fructose isn’t metabolized into direct energy like glucose is, consuming high levels of this sweetener can slow down your metabolism.
CHAPTER 4: SUPERFOODS TO ACCELERATE YOUR RESULTS. Pineapple: This superfood is high in manganese, which is an antioxidant-rich trace mineral that creates strong bones and increases collagen production. It also has a digestive enzyme known as bromelain. This enzyme breaks down protein molecules and has been determined to aid digestion and decrease inflammation. Healthy digestion is key to increasing metabolism.
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FLAXSEEDS AND CHIA SEEDS: These super seeds contain fat-burning protein, but they are also rich in omega-3 fatty acids. These healthy fats have been shown to raise fat-burning enzymes and promote a greater weight loss.
GRAPEFRUIT:
This superfood contains naringenin, a flavonoid, that has excellent antioxidant properties required for metabolism. Naringenin helps lower insulin levels in the blood. This in turn leads to balanced blood sugar levels and improved metabolism.
NB: The nutritional section is by no means exhaustive. It should be used more as a guideline to start you off on your journey.
CHAPTER 7: WEIGHT TRAINING This involves working out with weights, with the purpose of building muscle. The number of exercises is too vast to cover in this book but there are some core principles you need to keep in mind: Building muscle does not have to make you bulky or muscle-bound; unless that is your intention. This is the simple equations you should keep in mind:
EQUATION: Weight training + proper nutrition = Increased Muscle ​Increased Muscle + Aerobics (HITT twist) = Increased Fat Loss + Boosted Metabolism
NB: Weight training is also the ultimate way to change the shape of your body to your desired outcome. Simply put, if you are pear-shaped, and all you decided to do was just lose weight, you are now a smaller pear with no shape change! Just something to think about when you are making your choices.
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CHAPTER 5: TIMING OF MEALS TO MAXIMIZE YOUR RESULTS. Before we proceed, it is important to mention that not eating at all has an adverse effect to your metabolism. When you don’t eat, especially for an entire day, your body goes into self-preservation mode. It does this by storing fat and slowing your metabolism down. Don’t skip breakfast: Make it a routine to have a healthy meal at least one hour after waking. This will give you the needed energy to function and start off on the right footing.
EAT SMALL MEALS THROUGHOUT THE ENTIRE DAY. By eating small mini-meals throughout the entire day, the body is tasked to continuously break down and digest food. This keeps you at peak fat burning mode and ultimately at a heightened metabolism rate. Also, eat your meals during your active hours. This gives your body the opportunity to burn calories and feel energized.
Exercise Exercise is a critical part of the entire metabolism boosting equation. Pre-planning your workouts, and consistently executing on them, is key to tying this whole process together. The following are a few exercise principles we suggest you incorporate into your exercise regimen:
WORKOUT ROUTINE 1: CARDIO (WITH HITT TWIST) Cardiovascular (Aerobics) workouts such as steady jogging, running, and jumping rope are good. However, they do not maximize the full benefits that you could get from an aerobic workout. This is where HITT workouts come in. HITT stands for High Intensity Interval Training. With this type of training, you do your cardio workout with the following twist: you go all-out, with one hundred percent effort, through quick, intense bursts of exercise. This is followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
Thank You
Thank you for downloading this book. The purpose of this eBook is not to substitute the advise of your doctor or personal trainer. Its purpose is to complement your chosen weight and fat loss program, and to ultimately boost your metabolism. We wish you all the best in your journey to increasing your metabolism. Take a moment to check out our most recommended product for fast weight loss and boosted metabolism.
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