7 Ways To Burn Fat
eDiets - The online diet, fitness, and healthy living resource
You hear the phrase metabolism all the
time... but what does it really mean? Imagine, if you will, that your body is a
furnace, the wood is your fat, and your metabolism is the fire. Well, if the
extent of your workout has been going from the couch to the refrigerator and
back, let's just say that fire is flickering at best. Let's turn this thing
into a four-alarm fire, shall we?
Metabolism is the process of
converting food to energy. It happens in your muscles and organs, and the
result is what we commonly refer to as "burning" calories. Your metabolic rate
is the speed at which this process occurs.
Basal metabolic rate (BMR) is the
caloric expenditure needed to maintain basal body functions such as your
heartbeat, breathing, muscle tone, etc. Basal metabolism accounts for about 75
percent of the calories you expend on a daily basis!
Below you'll find my seven ways to
boost your BMR. The more of these you're able to incorporate into your life,
the more you'll boost your metabolism. That means you'll be expending (burning)
more calories 24 hours a day!
1. Tone your muscles with weight
training three days per week. Toned muscles send your metabolism through the
roof. Do it!
2. Do some type of aerobic
exercise (walking, jogging, swimming, stationary cycling, aerobic dancing,
etc.) on a DAILY basis. Try to do it in the morning -- and for 30 to 60 minutes
at a time! Forget this twice-a-week stuff. Your body was designed to be active
on a daily basis! When you are successful, your metabolism soars!
3. Always eat breakfast! Skipping
breakfast sends the message to your body that you're starving because you
haven't had food for a while. As a protective mechanism, your metabolism slows
down. Food, especially complex carbohydrates, fuels your metabolism.
4. Never eat less than 1,200
calories per day! Less than 1,200 is usually not enough to support your basal
metabolism and thus will slow your body's calorie-burning ability.
5. In addition to your regular
aerobic exercise, take a 10- to 30-minute walk at lunch or in the evening. This
serves to rev your metabolism even more!
6. Look for situations to be
active. Park as far from the store as you can (when safe) rather than looking
for the closest parking spot. Use the stairs rather than the elevator, a rake
rather than a blower, etc. Look for the hard way to do things! Make your life
7. Incorporate "intervals" into
most of your aerobic sessions. Intervals are a powerful tool to help boost your
metabolism. They are brief periods (about a minute) of more intense exercise
mixed into your regular aerobic exercise sessions. For example, if you're
walking, you would do a one minute interval of faster walking about every five
minutes throughout your exercise session.
Here's how it will look. You'll start
with your normal three- to five-minute warm-up and then five minutes into your
workout -- you do your first interval: one minute of faster walking (or perhaps
jogging). At the end of that minute you should be winded and ready to slow
down. You'll slow down to your normal exercising speed for the next four
minutes and then your fifth minute is another one-minute interval. This pattern
continues throughout your exercise session.
Get started today! You'll feel better
and your metabolism will be in great shape. Always check with your doctor
before making any changes in your exercise program.
Greg Landry received has his
Masters degree in exercise physiology. A prominent author and fitness
expert, Landry publishes weight loss, health and fitness related email
newsletters. He has also been interviewed as a fitness expert on over 100 radio
stations across the nation.