we sometimes look at our friend or relative and think..
“ Wow… how can he/she eat so much food and not get fat at all! “ Well, the answer : Metabolism
I’m gonna show you how you can speed-up your metabolism ( and even lose some weight in the process) with some very basic guidelines and simple steps, just by eating and drinking what you always have been.
If you follow the steps and guidelines, you’ll get / be able to:
Eat large amounts of food and not get fat at all.
Healthier and more efficient body.
A good-looking aesthetic body
Briefly explained, metabolism is the speed with which the body converts food into energy, it can do so quickly or slowly.
When it happens quickly, it usually means no significant weight increase, because everything we eat is processed quickly and doesn’t store nutrients as fat, thus causing the weight and volume to stay steady.
In the other case, when the metabolism is slow, the nutrients exceed the normal requirements of the body, so they go into storage - as fat.
The metabolism is a very complex process, but we’re gonna keep it simple as to only focus on the fat reserves and how we can control them.
Fun Fact: Side effects to speeding up your metabolism include a V8 engine appearing in your abdomen. Results may vary.
Enough Talking, let’s get to work.
Step 2: Food Facts & Myths🥣
Myth #1. “People who eat a lot are fat.“
Myth #2. “Skipping meals means less calories and more weight loss.”
Facts you should consider…
Myth #3. “Skip breakfast, it helps you lose weight.”
FACT #1: When you skip meals, you’re effectively telling your body that there’s not much food available, as a result the body enters “survival mode”…
…this means that the metabolism slows down to consume as less energy as possible, and a portion of the food you eat in survival mode, automatically goes to reserve (fat).
FACT #2: Diets that starve you, or skipping meals on purpose, does gets you to lose weight, BUT at that point any weight loss comes mostly from water and muscle, not fat.
For more:: You can checkout this link.
Myth #4. “Your body needs 2 liters/8 glasses of water everyday.”
In general, to remain healthy we need to take in enough water to replace the amount we lose daily through excretion, perspiration, and other bodily functions…
…but that amount can vary widely from person to person, based upon a variety of factors such as age, physical condition, activity level, and climate.
“Ok, so how much water should I drink?”
I excercise a lot, I also eat a lot, I’m young and active, and live in a warm-to-tropical area, so my water requirements are more than the average. I drink 2-2.5 liters a day.
But for the average working person, somewhere between 1-2 liters is enough, that’s 4 to 8 glasses a day.
A clinical research center in Berlin found that after you drink 17 ounces of water, your metabolism increases fat burning by 30% within 10 minutes of taking water..
Myth #4 “Killing yourself in the gym EVERYDAY is the best way to accelerate your metabolism and lose weight.”
If a person starts to exercise more, he/she will burn more calories not only by direct physical activity, but the fact that he/she is fitter and more active will also speed up the person’s metabolism.
The basal metabolism is also influenced by body composition, people with more muscle and less fat generally have a faster metabolic rate. (More about Basal Metabolism)
1 pound of muscle burns 5-14 calories per day, so when you form/grow 5 pounds of muscle your metabolism will burn extra 25-70 calories per day and lose 2 ½ to 7 pounds per year of extra fat.
Despite the loss of 2 ½ to 7 pounds of fat is not a lot, when you grow five pounds of muscle…
…you will be 5 to 10 pounds slimmer because muscle takes up space occupied by fat.
“So how much excercise should I do?”
Now, about the myth. It is best to do a session of high intensity exercise at least 3 times a week.
And during the other days you can do low intensity exercise.
The more intense you exercise (weights for example), the more you will continue to burn calories “after” your workout is over, keeping you with a higher fat-burning metabolism during the day. Cardio excercises are a must too, do 20 to 40 minutes of eliptical, bicycle, etc.
This is for the “average” working person, a person who doesn’t want to build muscle like a pro, just stay in shape…
The reason why people get fatter by the passing of the years, is because the body tends to lose muscle with the age, and thus the metabolism slows down.
This is Summarized version of 7 Steps- To Boost Metabolism.
Source Pdf –> CLICK HERE TO DOWNLOAD
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