Username: Password:

Fitness Tips & Tricks

Sign to receive free fitness tips, healthy recipes, updates on upcoming specials and events, and maybe even see yourself featured as our client of the week!

Bodies by Brad and Jen Facebook Bodies by Brad and Jen Twitter Bodies by Brad and Jen LinkedIn

Bodies Blog

Can You Boost Your Metabolism?

The answer is yes! Here are some ways that you can 
help boost your metabolism:
Burn Muscle!
This is the most important action you can take to
maintain a high metabolic rate while trying to lose
weight. Muscle burns more calories than fat and so
when you increases your lean muscle mass, you also
naturally raise your metabolism.Strength training
prevents you from losing a lot of muscle along with
the fat you lose when dieting. If you don’t strength
train regularly, up to 30% of the weight you lose could
be muscle tissue. Considering that a pound of muscle
burns about 3 times more calories per day than a
pound of fat even when you’re sitting still (and up to
15-20 times more calories per minute when you're
physically active), you can see the problems this can
cause. If you lose 20 pounds of weight (and 30% of
that weight loss is muscle-seven pounds), you’ll be
slowing your metabolism and your fat burning capacity
down by a significant amount. A simple strength training
program twice a week can limit your muscle loss to
almost zero, and keep your metabolism running high. 

Don't Just Sit There, MOVE!
Stay as active as possible. The more you use your
muscles, the more calories you will burn. Moderate
exercise like walking can burn three to six times more
calories per minute than sitting still, and high intensity
exercise like interval training can burn more than 12
times as much. The more you vary your daily activity
and exercise, the more you keep your body on its
fat-burning toes. Even while you’re watching TV or sitting
at your desk, get up frequently to do a few exercises.
Keep those resistance bands and dumbbells nearby at
all times-you can fit a complete strength training workout
into the commercial breaks of a one-hour TV show. Ditch
your chair and sit on a stability ball (or a stationary bike)

What you put into your body matters.
Diet plays an instrumental role in metabolic health. Eating
requires an active metabolism to process and digest foods
and carry nutrients throughout the body. Just be aware
that consuming more calories than your body can use,
especially from foods that lack nutritional density, can
result in the storage of those calories as fat. But also note
that eating too few calories will trigger a reaction that will
cause the body to think it's going into starvation mode
and will start holding on to the calories and storing them
away instead of burning them. So make sure you stay
within your calorie alotment for the day so your body
has enough fuel keep your energy up and keep you going
and active.

There are also there are certain nutrients that play very
important roles in metabolic health. The family of B vitamins
consisting of vitamins B1, B2, B3, pantothenic acid, folic acid,
B6, B12 and biotin are essential to the processes that
metabolize carbohydrates, proteins and fats into useable
energy for the body. A daily B complex can help you ensure
an adequate amount of these key nutrients. Coenzyme Q10
(CoQ10) is another nutrient needed for healthy energy
metabolism, and functions in the cell to create energy for use
by the body. Lastly, magnesium is needed for a wide variety
of roles in the body included the breakdown of food into energy. 

Don't skip the shut eye.
More research is showing that chronic sleep deprivation plays a
significant role in weight gain. Your body needs plenty of
“downtime” for the internal housekeeping that keeps your
metabolism in good working order. Sleep deprivation can cause
an increase in appetite and resistance to insulin, a hormone that
helps the body metabolize glucose for energyThe occasional late
night won’t hurt you, but consistently sleeping just one hour less
than you need may slow down your weight loss considerably.

© Copyright 2011-2015. Bodies Personal Training. All Rights Reserved. | (816) 225-6911

Web Design and Development by Turn the Page Online Marketing | Admin