Increase Metabolism To Lose Weight

Increase Metabolism To Lose Weight



Metabolic Rate refers to​ the​ rate one expends calories in​ a​ given period of​ time. Essentially,​ it​ is​ the​ rate by which we​ expend energy through the​ chemical breakdown of​ “burning calories“. Not only do we​ spend calories during periods of​ work and during exercise,​ we​ also burn calories at​ rest simply to​ keep our cells alive. This is​ a​ vial point to​ understand! What I am referring to​ is​ known as​ the​ “Basil“,​ or​ resting,​ metabolic rate. in​ fact,​ you burn more during your ‘resting hours’ than you do during periods of​ exercise! For example,​ one hours worth of​ tennis or​ basketball could burn about 600 or​ so calories. One hour at​ rest may burn only 90 or​ so. But you might only play one hours worth of​ tennis three or​ four times a​ week,​ while your resting metabolic rate is​ what you burn 24/7. it​ is​ easy to​ see that 90 times 24 times 7 is​ significantly greater than 600 times 4. (90 * 24 * 7 = 15120 vs. 600 * 4 = 2400). the​ point I am making is​ not that exercise is​ useless,​ it​ is​ the​ importance of​ the​ bazil metabolic rate in​ determining the​ caloric balances within an​ individual.

Balance in​ caloric levels is​ the​ whole point in​ weight control. the​ basic calculus is​ simple: calories in​ / calories out. the​ amount of​ calories consumed should approximate the​ number of​ calories burned for a​ caloric balance in​ maintaining weight levels. For weight loss calories in​ must be less than calories expended. This is​ a​ very obvious,​ even simplistic point,​ but you need to​ have a​ clear focus on​ that basic truth. we​ simply have to​ reduce our intake (in a​ healthy way) while we​ simultaneously increase our output. the​ reduction of​ intake through a​ healthy diet is​ the​ subject of​ a​ future article. This article focuses on​ the​ expenditure of​ calories as​ a​ tool of​ weight control and weight loss. the​ main weakness of​ many weight loss programs,​ even the​ good ones,​ is​ that they do not stress the​ importance of​ exercise. the​ main goal in​ weight loss ought to​ be the​ improvement of​ one’s health and well-being; not merely upon a​ more superficial look into the​ mirror! in​ fact: you CANNOT be healthy without exercise!

A very powerful tool in​ regard to​ weight loss is​ the​ manipulation of​ the​ resting or​ Basil metabolic rate. This rate does vary between individuals and even within a​ single individual from time to​ time. Size and age are important factors,​ which account for differences in​ metabolic rate between individuals. Another very important factor in​ influencing resting metabolic rate is​ the​ physical condition of​ the​ individual. Why this is​ true is​ a​ little too technical to​ fully explain here,​ but suffice to​ say that it​ has a​ lot to​ do with how your body is​ able to​ efficiently utilize oxygen in​ the​ chemical breakdown of​ sugar molecules in​ the​ process we​ simply call “metabolism”. if​ we​ can enhance the​ efficiency in​ which this oxygen is​ utilized,​ we​ can thereby increase resting metabolic rate. a​ different,​ and simpler way of​ looking at​ this is​ in​ the​ understanding that the​ human body in​ its miraculous design is​ amazingly adaptive. Push the​ body to​ habitually utilize more oxygen,​ push the​ body to​ habituate to​ burning energy at​ greater levels and the​ body will adapt to​ do so. What this all adds up to​ is​ the​ ability to​ increase the​ resting metabolic rate. This again is​ the​ rate which we​ burn calories 24/7,​ 365 days a​ year. we​ burn calories even at​ sleep. the​ idea is​ that even a​ small increase in​ the​ hourly rate of​ caloric expenditure will add up in​ time to​ real and permanent weight loss.

Of course,​ bearing in​ mind that the​ increase in​ caloric expenditure cannot be offset by an​ increase in​ intake. Calories consumed must be less than calories expend in​ order to​ create a​ caloric deficit that will translate to​ weight loss. the​ topic of​ exactly how to​ diet in​ a​ healthy way will be dealt with at​ length in​ a​ future article (I hope you will look for it). For now just understand that you actually need to​ create an​ imbalance of​ calories: calories in​ < calories out.

Resting Metabolic Rate can be increased,​ and such an​ increase when coupled with healthy dieting will lead to​ a​ healthy weight loss. Because it​ includes exercise as​ a​ necessary component,​ such a​ method will be among the​ Healthiest plans you will ever come across!

The way to​ increase resting metabolic rate,​ very simply stated is​ though aerobic conditioning. This is​ of​ course the​ same as​ what some people refer to​ as​ Cardio exercise. You should exercise at​ a​ sufficient intensity to​ reach about 80% or​ your “maximum heart rate“. Don’t let this term scare you! to​ find maximum heart rate,​ take your age - 220 = “Maximum Heart Rate”. Now find 80% of​ your Maximum. This becomes your “Target Heart Rate”

A NOTE of​ CAUTION: if​ you are very overweight or​ over forty,​ use a​ healthy dose of​ common sense. Please don’t kill yourself!!!! if​ you are much older,​ you might consult a​ doctor before beginning a​ strenuous program. Even if​ you are younger and in​ fair shape,​ gradually work up to​ this over a​ few weeks time. at​ least in​ the​ first few weeks,​ don’t push too hard! This program will SURELY work if​ you follow it​ correctly,​ but please don’t go overboard and kill yourself trying to​ drop a​ few pounds! the​ #1 goal should always be good health. This is​ well above that of​ looking good in​ a​ mirror! Actually,​ when you take good care of​ yourself,​ through good exercise,​ proper diet and other healthy habits; everything should fall into place. You will be healthy,​ feel more energetic,​ look better,​ sexier,​ think clearer,​ and have a​ better sex life - the​ subject of​ a​ future article!

For the​ first week or​ two slowly condition yourself to​ program. Begin with a​ five-minute warm-up of​ simple walking. Then build to​ a​ heart rate of​ about 60%. if​ you opt for playing sports rather than running on​ a​ treadmill in​ a​ gym,​ just try to​ go a​ moderate pace to​ gradually condition yourself to​ where you want to​ be. When you are at​ the​ point where you can exercise to​ the​ full,​ then you still should begin with a​ warm-up of​ about 5 minutes. Some pre-exercise stretches can both help to​ warm the​ muscles up and prevent injury. After a​ five-minute warm-up,​ get your heart rate up to​ your target rate; hold it​ in​ that range for 20 to​ 30 minutes. Begin at​ lower levels and build over several weeks toward the​ 60-minute range,​ Do this initially at​ three times a​ week. Build to​ four. Then to​ five if​ your schedule allows. I do understand that many people have busy schedules but you must at​ least find time for three to​ four sessions if​ you want to​ gain the​ benefits of​ the​ program.

Over the​ period of​ several weeks you will find your energy and stamina improving dramatically. Remember,​ energy = the​ burning of​ calories. Therefore,​ if​ you are more energetic throughout the​ day,​ as​ you certainly will be,​ then just as​ certainly it​ means that your metabolic rate has been increased. This can be a​ very powerful tool in​ weight control! Again,​ watch the​ caloric intake as​ well! Eat healthy,​ but keep the​ calories down. Before long you will notice the​ benefits on​ the​ bathroom scale! Weight will come down as​ body fat is​ reduced. More importantly,​ your general state of​ health and well-being will be significantly enhanced! You’ll have more energy than you have experienced for years,​ and will even experience a​ sharper mental focus as​ well.

I truly hope that this article will influence your life for the​ better. I do know what I am talking about; however,​ I have no claim to​ absolute knowledge. Certainly there can be informed disagreement with some of​ the​ points I have expressed and the​ more knowledgeable among you may feel that I have only scratched the​ surface. Fine! There is​ a​ wealth of​ information on​ the​ web and elsewhere on​ the​ subject of​ health and fitness and I do hope that you continue to​ seek out that knowledge and understanding. This holds true whether you choose to​ obtain it​ from me or​ another source. But if​ you have enjoyed this article,​ and especially if​ you try this program and gets result from it,​ please consider visiting my Website for more health related e-books. I thank you for your attention and trust that your health and well-being will grow from this day forward!




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