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Thursday, October 13, 2011

Three Steps to Boost Your Metabolism and Lose More Weight

As a fitness professional, one of the questions I get asked all the time is, "How can I boost my metabolism?" This is actually a funny question because there are so many ways to boost your metabolism. I'll list a few simple tips to help you boost yours, but first I'll show you how easy it is by using a short hypothetical situation.

Mrs. Jones has been bed ridden for 3 months.Mrs. Jones wakes up one day, and walks across the room and then back to her bed.Mrs. Jones just boosted her metabolism (by a small amount).

Your metabolism refers to the number of calories required to do everything you do, from breathing to exercise to pumping blood to singing in the car on the way to work (love doing that). Doing something more than you usually do will boost your metabolism. Mrs. Jones walked after doing nothing but laying in bed for 3 months. You'll have to try a little harder than that. So, here are three simple tips to boost your metabolism:

Be More Active-Say everyday you wake up at 6:00 AM, drive to work at 7:00 AM, work from 8:00-12:00, drive to a restaurant for lunch for an hour, work 1:00-5:00, get home at 6:00 PM, eat dinner at 7:00 PM, watch TV with the family until 10:00 PM when you grab a snack and go to bed. Your metabolism is low, because your activity level is low. Now say, instead of going to a restaurant for lunch, you hit the gym for a thirty minute workout. You will boost your metabolism by being more active in addition to improving your fitness level. Now, I'm not forgetting about lunch. A protein shake/protein meal replacement would be a great option here.
Lift Weights-The biggest mistake people make when they want to lose weight is that they go crazy on the cardio machines. Oh, they lose weight. Then they gain it back. While cardio will boost your metabolism, it will not efficiently build lean muscle. The problem here is, spending all your time doing cardio can lead to a breakdown of muscle for energy, especially if you are dieting. So, while cardio is good, lifting weights is better for permanent weight loss. It's also better for permanent increase in metabolism. A total body weight lifting workout done twice a week for twenty minutes will boost your metabolism, increase lean muscle mass, and lead to greater fat loss.
Eat More Protein-Yes, eating more proteins will boost your metabolism. The first thing protein will do is prevent catabolism (the breaking down) of the muscle. It also, helps speed recovery and increase lean muscle mass. Lastly, protein is digested slower than carbs and fats, which means the body burns more calories digesting it. So, try to include a little extra protein with most your meals.

Follow these three simple steps and you will boost your metabolism in no time!

Dan Sabin is a fitness professional certified by the ISSA (CFT). He provides Private Training, Semi-Private Training, Boot Camp, and more. For more information and FREE resources, go to

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