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How to Speed Up Your Metabolism

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Everyone wants to know how to speed up your metabolism. Is this even possible, or is it just a cliche without any scientific evidence to back it up?

First, let’s start with the definition of metabolism: “the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available.”

Unfortunately, if you aren’t very physically active, then your metabolic rate is probably very low. The good news is there are ways to speed it up!By that definition, you can’t exactly speed up a “sum,” but, you can speed up your metabolic rate. Metabolic rate is the amount of energy expended in a given period (or how fast calories are burned). Therefore, your body is constantly working and potentially burning fat even when your butt is nestled snugly into it’s custom-made imprint on the couch.

How to Speed Up Your Metabolism (ahem, metabolic rate)

  • Start with the numbers – Yes, everyone hates “counting calories” and keeping food journals, and while it’s not absolutely necessary to get results, it can help tremendously to at least determine your personal daily caloric needs. Don’t worry, you don’t need a team of diet specialists on a conference calling service to figure out how to keep track of the proper information. In fact, it will only take a few weeks to find your sweet spot, then you can just eyeball things from then on.First, determine the ideal amount of calories you need to consume each day. There is no perfect formula that will work for every single person, but one of the simplest ways to determine a good starting point is to multiply your body weight by 11 (12 if you consider your physical activity level above average). For example, a 200 pound man would start with a diet consisting of 2200 calories (2400 if more active).Remember, this is not an exact science, and it’s up to you to make the necessary tweaks. To do so, start with the number you got from above, and follow it for at least 7 days, preferably up to 2 weeks (using the meal frequency discussed below). Based on your measurements, adjust your number accordingly, until you are getting the results you want, whether it’s losing weight or gaining muscle or both.
  • Eat more often – This tactic is finally receiving the recognition it deserves, and more people are seeing the benefits. It’s also one of the easiest changes to implement into your daily routine. The key, obviously, is to eat more often — not just eat more!Once you’ve determined your daily caloric needs from above (and while you are figuring it out), aim for 6-8 meals per day, as opposed to the traditional breakfast, lunch, and dinner.Why? When your body goes for extended periods of time without food, it starts to protect itself from starvation (a bit extreme, I know, but our paranoid bodies are just trying to do what’s best for us), and your metabolic rate slows down (not nearly as beneficial as lowering your normal resting heart rate). This is great if you really are lost on a deserted island with no food or water; otherwise, tell your body, “I know you’re trying to look out for me, but I don’t need your help right now!”

    By eating every 2-3 hours throughout the day, your body is constantly having to digest that food, break it down, send it to the right places, and all of these processes keep your metabolism running, which, over time, can speed up your metabolic rate (one of the first steps in how to get a six pack).

    Don’t forget the most important of these frequent feedings: Breakfast! Get your day started right with these seven easy breakfast recipes.

  • Surprise: Exercise! – You didn’t think you could get away with just eating a few more meals a day, did you? Exercise and diet go hand in hand, and both are absolutely essential to transforming your body.When it comes to increasing your metabolic rate — and your overall health, for that matter — a combination of cardio and strength training will produce dramatic results in the least amount of time.Most people already do cardio training to lose weight (even though their methods are usually flawed; more on that below), but few realize how important strength training is to burning fat and raising your metabolism. Let’s start with this fact: Muscle burns more calories than fat.

    This means even when you’re not doing anything, i.e. sleeping, your muscle tissue is “feeding” on calories just to keep itself alive. Muscle needs these calories to build and repair itself, while fat tissue is content with expanding and multiplying like two rabbits on ecstasy.

    In layman’s terms: One pound of muscle burns 30-50 more calories per day than one pound of fat.

    As for cardio, it can be equally effective, but not in the way you are probably used to. Running in place or mindlessly pedaling for hours on end will not do you any good. Just because you are extremely tired and are sweating more than Patrick Ewing in a championship game (rumor has it: he sweat so much that he had to get a new jersey at halftime of every game), does not mean you are doing the right thing. Remember, you don’t want to lose weight (which could include muscle and water); you want to lose fat.

    The good news is the best way to lose fat through cardio training only takes about 20 minutes per workout. The bad news: Those are 20 heart-pounding, balls-to-the-wall, shake-what-ya-momma-gave-ya minutes. It’s a little technique called High Intensity Interval Training (HIIT).

    For a detailed explanation of exactly how to perform HIIT, click here.

  • H20, Agua, Clear Gold – No matter what you call it, drink more water! Your metabolism needs water to carry out every function in your body, and if you want to speed up your metabolic rate, you need to be drinking water like your life depended on it — because it does!Aim for at least 8-10 glasses per day, and even more if you’re reasonably active. Also, many people confuse thirst with hunger, so drinking more water may keep you from reaching for those fat-laden cupcakes too!
  • ZZZzzz… – Right up there with water, sleep is one of the most important (and most ignored) elements of a healthy lifestyle.Not getting enough sleep, or even irregular and sporadic sleep patterns, can throw your metabolism completely out of whack. Your body won’t know when to store fat, when to shut down, or when to repair itself.Get at least 7-8 hours of sleep per night, and try to develop a regular schedule, so you go to sleep and wake up at the same times every day.

By eating every 2-3 hours throughout the day, your body is constantly having to digest that food, break it down, send it to the right places, and all of these processes keep your metabolism running, which, over time, can speed up your metabolic rate (one of the first steps in how to get a six pack).

Don’t forget the most important of these frequent feedings: Breakfast! Get your day started right with these seven easy breakfast recipes.

This means even when you’re not doing anything, i.e. sleeping, your muscle tissue is “feeding” on calories just to keep itself alive. Muscle needs these calories to build and repair itself, while fat tissue is content with expanding and multiplying like two rabbits on ecstasy.

In layman’s terms: One pound of muscle burns 30-50 more calories per day than one pound of fat.

As for cardio, it can be equally effective, but not in the way you are probably used to. Running in place or mindlessly pedaling for hours on end will not do you any good. Just because you are extremely tired and are sweating more than Patrick Ewing in a championship game (rumor has it: he sweat so much that he had to get a new jersey at halftime of every game), does not mean you are doing the right thing. Remember, you don’t want to lose weight (which could include muscle and water); you want to lose fat.

The good news is the best way to lose fat through cardio training only takes about 20 minutes per workout. The bad news: Those are 20 heart-pounding, balls-to-the-wall, shake-what-ya-momma-gave-ya minutes. It’s a little technique called High Intensity Interval Training (HIIT).

For a detailed explanation of exactly how to perform HIIT, click here.

By eating every 2-3 hours throughout the day, your body is constantly having to digest that food, break it down, send it to the right places, and all of these processes keep your metabolism running, which, over time, can speed up your metabolic rate (one of the first steps in how to get a six pack).

Don’t forget the most important of these frequent feedings: Breakfast! Get your day started right with these seven easy breakfast recipes.

This means even when you’re not doing anything, i.e. sleeping, your muscle tissue is “feeding” on calories just to keep itself alive. Muscle needs these calories to build and repair itself, while fat tissue is content with expanding and multiplying like two rabbits on ecstasy.

In layman’s terms: One pound of muscle burns 30-50 more calories per day than one pound of fat.

As for cardio, it can be equally effective, but not in the way you are probably used to. Running in place or mindlessly pedaling for hours on end will not do you any good. Just because you are extremely tired and are sweating more than Patrick Ewing in a championship game (rumor has it: he sweat so much that he had to get a new jersey at halftime of every game), does not mean you are doing the right thing. Remember, you don’t want to lose weight (which could include muscle and water); you want to lose fat.

The good news is the best way to lose fat through cardio training only takes about 20 minutes per workout. The bad news: Those are 20 heart-pounding, balls-to-the-wall, shake-what-ya-momma-gave-ya minutes. It’s a little technique called High Intensity Interval Training (HIIT).

For a detailed explanation of exactly how to perform HIIT, click here.

By eating every 2-3 hours throughout the day, your body is constantly having to digest that food, break it down, send it to the right places, and all of these processes keep your metabolism running, which, over time, can speed up your metabolic rate (one of the first steps in how to get a six pack).

Don’t forget the most important of these frequent feedings: Breakfast! Get your day started right with these seven easy breakfast recipes.

This means even when you’re not doing anything, i.e. sleeping, your muscle tissue is “feeding” on calories just to keep itself alive. Muscle needs these calories to build and repair itself, while fat tissue is content with expanding and multiplying like two rabbits on ecstasy.

In layman’s terms: One pound of muscle burns 30-50 more calories per day than one pound of fat.

As for cardio, it can be equally effective, but not in the way you are probably used to. Running in place or mindlessly pedaling for hours on end will not do you any good. Just because you are extremely tired and are sweating more than Patrick Ewing in a championship game (rumor has it: he sweat so much that he had to get a new jersey at halftime of every game), does not mean you are doing the right thing. Remember, you don’t want to lose weight (which could include muscle and water); you want to lose fat.

The good news is the best way to lose fat through cardio training only takes about 20 minutes per workout. The bad news: Those are 20 heart-pounding, balls-to-the-wall, shake-what-ya-momma-gave-ya minutes. It’s a little technique called High Intensity Interval Training (HIIT).

For a detailed explanation of exactly how to perform HIIT, click here.

Now that you know how to speed up your metabolism, fat won’t have a chance at surviving in your new and improved metabolic machine!

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5 Types Of Mobile Games That Can Actually Help Your Mind

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featMobile gaming is often viewed as a way to pass the time, or simply as entertainment. More often than not, these are perfectly fair descriptions. On other occasions, mobile apps and games can help optimize both body and mind!

Mobile Games & Puzzles for Brain Health

However, the mobile gaming market is vast, and among the offerings there are also some games that can help to train your mind in various ways, or in some cases improve wellness. Here, we wanted to give some examples of types of mobile games that can serve these purposes.

1. Escape Puzzles

In the real world, “escape room” attractions have become wildly popular in just the last few years. They’re generally seen as weekend recreation options for groups of friends or colleagues, but there are also those who believe they benefit your brain health. To our knowledge there aren’t in-depth studies into this phenomenon’s mental benefits just yet, but there’s certainly something to be said for the idea. Escape rooms lead to everything from positive moods to improved memory and heightened social skills. Escape puzzle games don’t carry all of the same benefits, but they are in many cases the mobile versions of the rooms, and they can certainly exercise your brain where concentration, patience, and problem-solving are concerned, at the very least.

2. Conquest Games

This isn’t quite as big a category as that of puzzle games, though there are actually different genres within the idea of a conquest-themed mobile game. What we’re referring to here though are games like the mobile versions of Sid Meier’s Civilization installments, which famously delve into real human history in quite a lot of detail. Simply put, games like these that teach real history can exercise the brain and help to improve memory, association, attention to detail, and specific knowledge.

3. Poker Games

Poker games are actually among the oldest ones available on mobile phones, though they’re steadily getting more sophisticated these days. Poker apps are included among the games spreading gradually into the U.S. through expanding gambling legislation, and even some free-to-play poker games are now employing advanced graphics and features that make them feel like the real thing. Whichever specific app you opt for though, you could actually stand to enjoy real mental benefits. Various medical studies have actually hinted at poker’s benefits in everything from improving focus and attention to detail to combating Alzheimer’s Disease!

4. Quiz Apps

Some might consider quiz apps to comprise their own category aside from gaming, but the distinction isn’t particularly important. Either way there are dozens if not hundreds of accessible quiz apps, and each and every one of them can teach specific knowledge and keep the mind sharp in general. It’s virtually never a bad idea to test your knowledge, and these kinds of games help people do it on a daily basis.

5. Brain-Trainers

Lastly, and most overtly, there are also apps specifically designed to train the brain. These are in some cases actually designed with medical input and consideration, but they’re still game-like in nature, or at least include games more often than not. The specific training varies from one app to the next, but this is definitely a category you’ll want to look to if you’re curious about using mobile games to improve your mind.

Final Thoughts

Mobile apps, games, and real-world puzzles such as escape rooms are sometimes purely for entertainment. Other cases, such as those discussed here, can be leveraged to help with brain training for better cognitive performance and perception. The best part is, these brain games can often be leveraged during times you’d otherwise be doing nothing else!

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Getting Your Health Under Control In 2019

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For many, having control over their health is a constant battle with a number of vitamin deficiencies as well as illnesses that are sometimes unavoidable it is crucial to ensure that your health is under control. Whether this is a visit to Finchley dentist to prioritise your oral health or a visit to the doctors for a checkup there are a number of ways that you can prioritise your health within a busy lifestyle.

Moving More And Sitting Less

During the course of the day, it is important to keep moving, with a lot of people sitting down throughout the day it is important to remember to move around. By adding a 10-minute walk to your daily routine this can help to improve mental health as well as your physical health. This small addition to your daily routine can help you to lose weight and maintain a suitable cholesterol level. This could help your health in the long term as this helps you to maintain a healthy weight.

The Power Of A Smile

Have you ever thought about how a smile can help you and those around you to feel better? The simple act of smiling releases chemicals into the brain helping you to channel positive emotions as a result. This act of smiling can also make you appear endearing and approachable to others allowing you to spread joy to those around you. This is something that can take practice to do but can have major health benefits. By making time to laugh and smile during the course of the day you can reduce stress and anxiety whilst helping to improve overall happiness.

Sleep

Having enough sleep is something that can be very difficult with a busy lifestyle. However, it is important to make the time. With the recommended sleep time aimed between 7-9 hours per day, it is important to look at how much sleep you are getting and how much this can affect your overall health.

If you are feeling like you cannot concentrate or are having trouble being able to focus on simple tasks, this may be a consequence of lack of sleep. In order to sleep accordingly make sure that your day is filled with exercise and activities. By filling your day with exercises and activities you will wear yourself out. This will allow you to stick to a simple sleeping schedule throughout the week.

If you struggle to fall asleep at night try relaxing before bed, whether this is through having a bath or shower or even reading a book to help you unwind, this can help you to fall asleep almost instantly.

Relaxation

Another important aspect of your health is relaxation. It is not good for your heart or your mind to be stressed 24/7 therefore, it is important to practice self-care wherever possible. With a number of meditation apps available to you both free and paid you can have a completely customisable experience based around your specific needs.

By adding ten minutes of meditation into your daily routine you can help to reduce stress and anxiety whilst helping to lower blood pressure. So with all this in mind, there are a number of considerations when thinking about your health in 2019 that are well worth considering.

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Intermittent Fasting – Introduction and How-To

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Intermittent fasting is becoming increasingly popular. It appears that apart from marketing, losing weight is the most popular topic to be discussed online. People want to get rid of all those pounds, whether extra or seemingly extra to attain the ideal body shape. A multitude of diet plans have been devised; from cabbage soups to high protein diet to eight losing herbs and supplements, everyone is trying everything that might have the slightest notion of producing likable results. But in most of these diet plans, one has to give up eating their favorite foods. No more pizzas and pastas, some happily adopt an herbivorous lifestyle, just to lose weight.

But what if you do not have to give up eating your favorite dishes? What if you don’t have to try any experiments with artificial supplements on your body? What if weight loss could happen with you eating what you generally eat, and in the quantity you eat but still losing weight? Sounds elusive, right?

The truth is that it is possible. And this is not a new found theory, but it has been around for quite a while. Surprised?? Wondering what exactly is this magic diet plan? It is called, “Intermittent Fasting”.

Intermittent fasting is the trick to adopt. It requires a person to go on a fast for 24 hours, once or twice every week depending on the individual capability, and having a large intake of water/green tea during this time span. With the lifestyle we all lead, packed with work, food, more work and a truckload of responsibilities, it is not only difficult to take out time for gym and aerobic classes but truly impossible. Similarly, even following a diet plan can become monotonous, and everyone is aware of how diet plans quit working after some time since the body becomes immune to them. So you might just lose weight during the first month of your diet plan routine, it is assured that the results will start to wear off once the body becomes accustomed to the routine. On the opposite end, Intermittent Fasting will help you consistently lose weight and also maintain it. The routine is not difficult to adopt.

Steele Williams a leading celebrity PT and personal training course expert from TRAIN says that studies dating back to 1945 proved that Intermittent Fasting (IF) extended the life of mice. More recent studies on humans show that alternate day fasting increases SIRT3 proteins, which scientists believe are responsible for longer lifespans.

Also, IF has been shown to increase insulin sensitivity, therefore reducing the risk of type 2 diabetes. It’s also been shown to reduce inflammation, blood pressure, and “bad” cholesterol.

All you have to do is pick a day or two in the time frame of a week when all you are going to be consuming is water, or better still, green tea. That one day where the intake of liquids is going to be on the rise; it will allow the metabolism to flush up and work off all those stored fats in the body. Take it more like a body cleansing day. Just like a shower is vital to rid the exterior of all the germs, a day on water is pivotal to rid the body of the harmful fats that are stored up.

In the remaining days of the week, keep on going with your normal diet. You do not have to give up food at all during that time. Sounds great? Well you will feel great once you try out this truly genius form of putting off those extra pounds!

Have you tried intermittent fasting? What are your thoughts?

 

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