6 Week Boot Camp Week 5- Day 3 and Day 4 Metabolism Boosters
You’ve probably heard people blame their weight on a slow Metabolism, but what does that mean? It is a common belief that slim people have a “high metabolism” while overweight/obese people have a “low metabolism”. Don’t lose hope because this is not necessarily the whole truth. A slow metabolism is rarely the cause of excess weight gain, because even though your metabolism influences your body’s basic energy needs, it’s your food and beverage intake and your physical activity that ultimately determine how much you weigh. It is more than possible to rev up your metabolism at any age to burn more calories.
- Your body size and composition. The bodies of people who are larger or have more muscle burn more calories, even at rest.
- Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
- Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.
In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:
1. Food processing. Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for 100 to 800 of the calories used each day. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed.
2. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day.
Here are several ways to boost your metabolism and get that weight off.
1. HIIT Workout: HIIT or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, 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, which translates into a metabolism boost for up to 48 hours after a complete HIIT routine.
2. Omega-3s: Salmon, herring, and tuna contain omega-s which balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned.
3. Create Muscle: Not only does muscle weigh more than fat, but it also uses more energy. The average woman who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you’re resetting your thermostat to keep running at that rate even on the days when you don’t make it to the gym.
4. Keep Eating: Yes you can eat all day long once most of your calories are coming from fruits and veggies, whole grains, lean proteins and good fats. If you cut out too many calories, your metabolism thinks times are lean and puts the breaks on fat-burning to conserve energy.
5. Eat Breakfast: Eating a nutrient-rich morning meal (like oatmeal with almonds and berries, or a spinach-and-feta omelet with a slice of whole-grain toast) shortly after getting out of bed literally wakes up your metabolism. “Eating breakfast gets the engine going and keeps it going.”
While it is true that some people seem to be able to lose weight more quickly and more easily than others, EVERYONE WILL lose weight when they burn up more calories than they eat. Therefore, to lose weight, you need to create an energy deficit by eating fewer calories and increasing the number of calories you burn through physical activity. Have Fun, Do More, Try Harder!!! Be Well.
WEEK 5 DAY 3
WEEK 5 DAY 4