How to Increase Your Metabolism Starting Today
Although various methodologies have different ways of attaining an increased
metabolic rate, they all must follow a certain pattern to achieve the same end
result. Below is a list of the 5 areas required to naturally and permanently boost
your metabolism:
1. Lift Weights/Resistance
I want to make this point as straight forward as I can. If you don't create a
significant stimulus and overload to your muscles, they have no reason to
change. That means lifting soup cans and going out for a jog are out.
2. Don't Overdo Endurance Cardio
I've covered this in many previous articles, but did you know that long distance
endurance based cardio can actually lower your metabolism? This catabolic
environment in your body is created by inducing greater amounts of
inflammation and sacrificing lean muscle mass as fuel.
3. Eat More Metabolically Charged Foods
Starches and other wheat based products are not metabolic, yet they make up
the majority of most American's diets. America also has some of the highest
levels of obesity, hypertension, high cholesterol, arthritis, insomnia, and many
other inflammatory diseases. Think there's a connection? Limit your processed
wheat products and reach for good fats, lean proteins, fresh fruits, and lots of
vegetables.
4. Sleep and Take Time to Unwind
With all the stressors of everyday life, it is essential that we take time off for
ourselves to just relax, let our blood pressure drop, and take a deep breathe. In
addition to getting 8 hours of sleep a night, the best advice I can give you is try
to take mini-breaks throughout the day to close your eyes and just concentrate
on relaxing your breathing. Relaxation is crucial to repairing and reducing
unhealthy inflammation within your body. This step may not seem necessary,
but keep in mind that if you're exhausted or get injured, you can't continue to
train at the level required keep your metabolism elevated.
5. Repeat Often
Let's face it, everyone wishes you could just build up your body and then set it
on autopilot. However, it doesn't quite that work that way… if you stop doing the
exercise it took to get there, that work will eventually begin to deteriorate. After
just 2 weeks of taking time off, you will begin to notice decreases in strength
and lean body mass. The good thing is there's no need to ever take that much
time off since you can do in-home workouts or specific body weight exercises
which can be done anywhere.
These 5 pieces fit together perfectly to create a strong metabolism that will allow
you to achieve and maintain a healthy body weight for the rest of your life. After
just a few months of following a metabolically charged program, you will actually
begin to see yourself losing weight even on the days you haven't been on top of
your game.
It's that powerful and if you're not following each of these steps, you're simply
short changing your true potential!
Committed to your success,
Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity – the Complete, In-Home, Step-by-Step, Weight Loss System
Stephen Cabral is a national health correspondent with over 10 years of credentials. He
holds national and international certifications in strength & conditioning, personal training,
yoga and nutrition. For more information on his Free Trim, Tone & Tighten Newsletter seen
by over 100,000 readers each week sign up at www.StephenCabral.com
Although various methodologies have different ways of attaining an increased
metabolic rate, they all must follow a certain pattern to achieve the same end
result. Below is a list of the 5 areas required to naturally and permanently boost
your metabolism:
1. Lift Weights/Resistance
I want to make this point as straight forward as I can. If you don't create a
significant stimulus and overload to your muscles, they have no reason to
change. That means lifting soup cans and going out for a jog are out.
2. Don't Overdo Endurance Cardio
I've covered this in many previous articles, but did you know that long distance
endurance based cardio can actually lower your metabolism? This catabolic
environment in your body is created by inducing greater amounts of
inflammation and sacrificing lean muscle mass as fuel.
3. Eat More Metabolically Charged Foods
Starches and other wheat based products are not metabolic, yet they make up
the majority of most American's diets. America also has some of the highest
levels of obesity, hypertension, high cholesterol, arthritis, insomnia, and many
other inflammatory diseases. Think there's a connection? Limit your processed
wheat products and reach for good fats, lean proteins, fresh fruits, and lots of
vegetables.
4. Sleep and Take Time to Unwind
With all the stressors of everyday life, it is essential that we take time off for
ourselves to just relax, let our blood pressure drop, and take a deep breathe. In
addition to getting 8 hours of sleep a night, the best advice I can give you is try
to take mini-breaks throughout the day to close your eyes and just concentrate
on relaxing your breathing. Relaxation is crucial to repairing and reducing
unhealthy inflammation within your body. This step may not seem necessary,
but keep in mind that if you're exhausted or get injured, you can't continue to
train at the level required keep your metabolism elevated.
5. Repeat Often
Let's face it, everyone wishes you could just build up your body and then set it
on autopilot. However, it doesn't quite that work that way… if you stop doing the
exercise it took to get there, that work will eventually begin to deteriorate. After
just 2 weeks of taking time off, you will begin to notice decreases in strength
and lean body mass. The good thing is there's no need to ever take that much
time off since you can do in-home workouts or specific body weight exercises
which can be done anywhere.
These 5 pieces fit together perfectly to create a strong metabolism that will allow
you to achieve and maintain a healthy body weight for the rest of your life. After
just a few months of following a metabolically charged program, you will actually
begin to see yourself losing weight even on the days you haven't been on top of
your game.
It's that powerful and if you're not following each of these steps, you're simply
short changing your true potential!
Committed to your success,
Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity – the Complete, In-Home, Step-by-Step, Weight Loss System
Stephen Cabral is a national health correspondent with over 10 years of credentials. He
holds national and international certifications in strength & conditioning, personal training,
yoga and nutrition. For more information on his Free Trim, Tone & Tighten Newsletter seen
by over 100,000 readers each week sign up at www.StephenCabral.com
“I have made more progress with Steve than I have on my own or with other
trainers in the last 10 years. I have lost over 12 lbs, 3 inches off my waist, and
decreased my body fat. Steve is fun to work with and at the same time very
motivational.”
Mark Anxil
trainers in the last 10 years. I have lost over 12 lbs, 3 inches off my waist, and
decreased my body fat. Steve is fun to work with and at the same time very
motivational.”
Mark Anxil
| Stephen Cabral, CSCS, CPT, NS Body Transformation Coach steve@StephenCabral.com |
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have tried dozens of other diets with only
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already lost 6lbs and felt amazing. I have
currently lost 27lbs and only have a few
more to go! I will definitely keep you
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and exercise program I have ever seen. I
have tried dozens of other diets with only
a little bit of success, but within just 10
days of using the Fatlossity system I had
already lost 6lbs and felt amazing. I have
currently lost 27lbs and only have a few
more to go! I will definitely keep you
updated on my progress - thanks!"
- Karen Malarsky, Boston MA
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