top
Welcome to How To Be Fit.com
Invest In Your Health And Fitness For Life
SITE INDEX USE OUR SEARCH
ABOUT CONTACT HOME
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Beachbody On Demand
Daily Workout

Eccentric Lower
with Tony Horton
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days

The Beachbody On Demand and Shakeology Challenge Pack
ON SALE TODAY for Just $160.00!
Recipes, Advice,
Articles & More
Shakeology Stream Workouts Workout DVD's Coaching Opportunity Enter to Win $500 Our Best Deal
Connect With a Coach Today to Make 2017 Your Best Year Ever!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
    This Week's Featured Products and Solutions Click here to see our complete product line
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
3 Day Refresh Kickstart
Lose Weight and
Jump Start a New
Healthy Eating Lifestyle
Beachbody Ultimate Reset
A Comprehensive
Inner Body Tune Up
In Just 21 Days
3 Week Yoga Retreat is Free on Beachbody On Demand
The 3 Week Yoga Retreat
is FREE (a $99 value) with
Beachbody On Demand
Enter the Beachbody Challenge and Win
Get Rewarded with a
Free T-shirt and a Chance
to Win $100,000.00
» Workout Programs
» Nutritional Supplements
» This Weeks's Best Deals
» Free Personal Coaching
» Stream 100's of Workouts
» Enter the Challenge
» Watch Product Videos
» Weekly Meal Planner
» The Weekly Newsletter
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
BEST SELLING NUTRITIONALS
» Shakeology
» 3 Day Refresh
» Ultimate Reset
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

Raise Your Metabolic Rate

Let's face it: You can't change your genes, your age or your gender, so there are some parts of the metabolic equation that will stay constant no matter what you do. But with a few changes in your exercise and eating habits, you can boost your metabolism by up to 10 percent, according to researcher R. Scott Van Zant, Ph.D., of Northern Arizona University's Department of Health, Physical Education, Exercise Science and Nutrition.

If that doesn't seem like much, consider this: If a 150-pound woman changed her exercise habits and converted 10 percent of her body fat to muscle, she would be able to consume 300 extra calories a day without gaining weight. Looked at another way, the right change in your metabolism could mean you can eat three chocolate chip cookies every day, without gaining weight. 

Exercise Basics

The best way to increase your metabolic rate is to decrease the amount of FAT you're carrying and replace it with muscle, which means a combination of heart-pumping aerobic activity and muscle-building weight workouts. burn calories

Aerobic activity can be anything from a session on a Stairmaster to a pickup game of basketball. The point is to have fun and get your heart pumping for at least 20 minutes, at least three times a week. Strength training requires a little more care and planning, and should be done on days when you're not doing a full-scale aerobic workout (a ten-minute warmup before weight training is fine).

A great way to lose weight and burn calories is to use a heart rate monitor. A heartmonitor helps you exercise at the optimum heart rate to burn calorie and bodyfat.

If you've never tried weight training, here are a few tips to get you started.

  • Get some help: Basic weight training isn't hard, but even a single one-on-one session with an exercise physiologist/trainer can help make your workout safer and more efficient. Most YMCAs have staff trainers with reliable credentials. Or if you prefer working out at home, get a basic weight-training book, such as Strong Women Stay Young, by Miriam Nelson, Ph.D. (Bantam Books), or an instructional videotape.
  • Start small: The goal of weight training is to gently put stress on your muscles, not tear them to shreds. Start with weights that you can lift easily, without having to contort yourself into strange and potentially dangerous positions. Increase weight only when you can easily do 12 repetitions in good form, and then only in small (such as two pound) increments.
  • Go slowly: Yanking a weight up and down doesn't work muscles efficiently, and it increases the likelihood that you'll hurt yourself. Use a slow, smooth movement, raising the weight on a count of five, and lowering it on another count of five. Pay attention to how your muscles feel as you do this: a slight burning sensation is okay; searing pain is not. If it hurts, stop.
  • Time it right: Although many researchers have tried to pin down the right time for doing various exercises, no one has come up with a definitive answer. So be active when it's convenient for you. If you want to do bicep curls at 2 A.M., go ahead. Just make sure you're awake enough to maintain good form.
  • Give yourself a break: Be sure to take a day off between weight-training sessions, to give your body time to build new muscle tissue.

The Power of Food

Food does more than add calories; it also burns them. Digestion takes work, and therefore calories — a phenomenon known as the "thermogenic effect of food." This effect accounts for only five to 10 percent of your metabolic rate, but it's still worth exploiting. Here are some tips.

  • Do your eating early. Metabolism naturally slows down during the afternoon and evening, which means that food has less of a thermogenic effect when eaten late in the day. So you stand a better chance of burning off a hearty breakfast than you do an enormous dinner.
  • If you must eat late, go for lean PROTEIN and veggies: Pure protein has the most thermogenic effect of all foods (30 percent of its calories are used during digestion), so very lean protein foods will give your metabolism a little boost. The FIBER and complex CARBOHYDRATES in vegetables will also force your body to do some extra work, though not as much as they would earlier in the day.
  • Be sure your carbohydrates are complex. Not all carbohydratess are created equal. Your body has to work harder to break down the fiber and complex carbohydrates in whole grains and vegetables than it does breaking down fiber-free refined flours or simple carbs such as honey and sugar. Get the maximum metabolic benefit from your carbohydrates by eating plenty of whole grain foods, such as oatmeal, brown rice and whole grain cereals and breads, and steering clear of sugar and refined flour products, such as pasta, white bread, croissants and pastries.

back to top

Become a Team Beachbody Coach and Help Change People's Lives
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home