Robert J Turner

How to Increase Your Metabolism

Your metabolism rate is based on several factors, including age, gender, amount of muscle versus fat, and activity level.

Steps:

1. Get into a regular exercise program. Exercise at least 30 minutes a day, five days a week.

2. Do aerobic exercise such as walking, biking or using a stair-climbing machine for at least 30 minutes.

3. Incorporate weight lifting or other muscle-building or maintenance programs. The more muscle mass you have, the faster your metabolism.

4. Exercise twice a day if possible. Do your vigorous workout in the morning, and then take a walk after dinner. This way you will continue to burn calories at a higher pace for almost the entire 24 hours.

Tips:

Growth hormone can speed up your metabolism, but is available only by prescription and should only be used under a doctor’s supervision. It is also extremely expensive.

Burning calories after exercise is another benefit to exercise. Studies show that you continue to burn calories for as much as 12 hours after exercising. If your workout was intense and lasted longer than 30 minutes, you may continue to burn up to 50 percent of the calories you burned during the exercise itself.

Warnings:

Be wary of products that claim to speed up your metabolism.

Avoid crash weight-loss programs. You tend to put the weight right back on, and the programs may be unsafe.

Tips from eHow Users:

From Experience by Lacey

* Eat breakfast. High-fiber carbohydrates combined with low-fat proteins are best. Try egg whites and multi-grain toast, low-fat cottage cheese and pineapple, etc.

* Do interval training. Add bursts of intensity to your regular exercise (such as a quick sprint in the middle of your regular walk). You’ll actually continue to burn calories at a faster pace even after you resume a slower pace of movement.

* Try eating “mini meals” throughout the day. Eat three main (yet relatively small) meals that include plenty of vegetables and protein, interspersed with three well-balanced snacks (such as string cheese and an orange, apple slices with natural peanut butter, or celery sticks filled with tuna salad).

Quick Tips for Increased Muscle Tone, Faster Fat Burning,

and Energy Levels Like a 9 Year Old!

by Jesse Cannone CFT, CPRS, CSPN

So many people are talking about how slow their metabolism

is and why they need to start taking the latest diet

supplement scam yet they don’t even understand

how the human metabolism works. So before I even go

into how to speed yours up, I want to first go over

some of the basics.

What is metabolism?

Although there are many scientific ways for me explain

it, and I could make it seem really confusing like

most of the so-called experts do, but I won’t.

I’m going to give you my extremely simple and

easy to understand definition…

Metabolism is the rate at which your body burns calories

to sustain life I should also note that your body,

yes yours, burns calories 24 hours a day, everyday

– regardless of whether or not you workout.

Remember that your body needs energy all the time,

even while you’re asleep and that is why skipping

meals is the absolute worst thing you can do if your

goal is to lose weight (body fat).

Before we go any further let’s talk about what

affects metabolism…

What affects metabolism?

What do you think has the biggest impact on your

metabolism? Activity levels? Your Thyroid? Age?

WRONG! WRONG! and WRONG! Activity levels, Thyroid

function, and age do affect metabolism but not nearly

as much as…

any idea? It’s muscle tissue! The more muscle

you have the more calories you burn regardless of

how active you are, how old you are, etc. It’s

live tissue and it’s there working for you and

burning calories 24 hours a day – each and every

day!

Here’s a list of some of the factors affecting

metabolism in order of greatest impact to least:

• muscle tissue (you already know why this is on

  the top of the list)

• meal frequency (the longer you go between meals

  the more your metabolism slows down to conserve

  energy)

• activity level (important but doesn’t make

  any difference if you don’t match your eating

  to your expenditure)

• food choices (ex. low-fat diets tend to result

  in poor hormone production which leads to a slower

  metabolism)

• hydration (over 70% of bodily functions take place

  in water – not enough water causes all your

  systems to slow down and unnecessary stress)

• genetics (some people have higher metabolisms

  than others – you can’t change genetics

  but you can still win the battle!)

• hormone production and function (think you have

  a slow thyroid? it’s not likely – before

  you go blame it on the thyroid first stabilize your

  blood sugar and throw in some progressive exercise

  2-3 times each week)

• stress (stress also can slow metabolism by placing

  extra stress and strain on numerous systems. plus,

  many people tend to overeat when “stressed

  out”)

Why does metabolism slow down?

How many times have you heard someone say, “as

soon as you hit 30 your metabolism slows down”?

Maybe you’ve said it. I know I hear it all the

time and I got tired of hearing it so I did a little

research and found that the metabolism does NOT slow

down significantly due to aging but DOES due to a

lack of muscle. And, you don’t lose muscle quickly

due to aging either but due to a decrease or lack

of physical stress.

So, the major cause of a slowing metabolism is three

fold…

1. You lose muscle due to the lack of physical stress
2. your body cannibalizes muscle when it needs energy

   but you won’t supply any because you are “dieting”

   and skipping meals

3. Your activity levels tend to decrease as you get

   older

So now that we know the problem… what’s the

solution? Address those 3 issues! I’ve found

through years of experience helping hundreds of people,

that increasing your metabolism and getting rid of

that excess body fat can often times be quite easy!

Yet you’ll hear of all these experts telling

you how hard it is and why you need to buy their new

diet program, supplement, or fitness contraption.

It’s not that hard, it doesn’t have to

be confusing, and you don’t need any of that

crap! All you need is an understanding of how your

body works and the willingness to make some small

changes.

Here’s my basic formula for jump starting your

metabolism:

Step 1 - Stop the storage of new fat

It doesn’t make any sense to start an exercise program

if you just end up adding new fat later that day.

This is a problem that is very common among people

who start an exercise in an attempt to lose weight.

See the problem is this…

We don’t get fat due to a lack of exercise

– we get fat because we supply the body with

more calories than it needs at a given time. So the

solution has nothing to do with exercise – it’s

all about your eating! And I’m not saying you

have to eat low-fat, super clean and healthy diet

consisting of salad and tofu only. You can still eat

the foods you like IF you can give the body just the

amount it needs.

The key is to give the body the energy it needs,

but just that amount and not a bunch extra because

extra is extra is extra, it doesn’t matter what

it’s from. Salad can be stored as fat, celery

can be stored as fat – if it results in extra

it can be stored as fat. I should also note that not

all extra energy is stored in the fat cells and I

will touch on that later.

So forget about trying to burn off any fat unless

you can first stop storing new fat! Again, you do

that by matching your eating to your activity level.

This means small, balanced meals or snacks every 2-3

hours and the amount of calories in each feeding should

depend on how active you are at that time of day.

Step 2 – Attack the existing fat

This requires a combination approach consisting of

stable blood sugar/energy levels, and progressive

cardiovascular/aerobic exercise and strength training.

We already talked about how important stable blood

sugar and energy levels are and how to match your

eating to your activity level so now I’d like

to cover the exercise part of the equation.

In order for the exercise to even be worth your time

you must be sure it’s progressive. Just because

you run on the treadmill for 30 minutes three times

a week, that doesn’t mean your body has to burn

off that unwanted body fat! You have to force the

body to make changes and improvements and the ONLY

way to do that is to consistently provide a stimulus

or stress that is greater than what the body is used

to.

Here are some general guidelines on how you can make

your exercise progressive and productive:

Strength training

• Change exercises frequently (every 2-4 weeks)
• Increase resistance
• Perform more reps
• Slower reps
• Advanced techniques

Cardiovascular training

• Increase speed/resistance
• Perform intervals
• Increase distance traveled
• Cross train by performing numerous activities

For more specific techniques please check out the

all the great articles on metabolism and fitness in

the free resources section of my website here: http://www.achieve-fitness.com/free_resources.htm

I should also say that it is extremely important

that you have a well thought out and detailed plan

to follow. You can’t just say “ok, now

I know what to do” and then try a little of

this here and little of that there. You need a roadmap.

If you are serious about achieving your weight loss

and fitness goals I highly recommend you get the help

of a professional. Whether that means one on one,

personal fitness training or just a do-it-yourself

fitness plan – your chances of success are much

greater.

I have emailed Gordon Campbell the words below, BC Residents please email him too at premier@gov.bc.ca with your constructive criticism, suggestions, ideas and concerns.

Dear Mr Campbell,

Sir, I ask you that why is it I have to see the things I see every day walking to work in Victoria BC, I walk from Chambers Street (A low income district) to Johnson and Quadra.

I see an old man every day in his 70’s, so thin that he is just a bag of bones and his old clothes hang off him, from looking at him I can tell his has a roof to sleep under, he does not seem to be homeless but he has to collect empty bottles and cans off the street to survive.

I see any people pushing shopping carts with empty bottles and cans to put a roof over thier heads or to satisfy addictions.

Can I ask what is being done in such a beautiful provice to deal with these issues and how can we as a residents of Victoria work to improve our community?

Please look at how we can motivate and move communities to improve communities. Too many people sit inside ther houses of an evening and we need to teach BC residents to contribute by acting to improve thier own communities.

If I was to come up with a plan for Fernwood community to improve itself could I mobilise people would I be able to get government assistance to put it into action?

I think its time that the ordinary joe stopped saying isnt it terrible that people are homeless and act.

I think its time that the ordinary joe stopped saying isnt it terrible that crime is rife in my neighbourhood and act.

I think its time that the ordinary joe stopped being lazy and ACT!

Please let me know what the government is doing and what the people of BC can do?

Concerned

Robert J Turner.

Everyday I walk a few blocks from my home on Chambers Street in Victoria to my workplace on Quadra and Johnson, Id say this route is not somewhere tourists are seen to hang out.

I see daily people at a building called the Upper Room, a homeless shelter, its be bed for the night and then they are out on the streets, those who are resourceful then migrate outwards from the open door with shopping carts or other containers looking for bottles and cans to take to the Bottle Depot, one guy I see frequently and have spoken to on some occasions, he goes around Victoria 3 times and on a good day, normally when its hot he can fill his shopping cart to the top 3 times, he said bus stops are a good place to hop between, you check the trash cans around those area’s as people finish thier drinks, trash them and hop on the bus, he also said you learn what districts have recycle days thoughout the week and you check the blue recycle boxes people leave on the road side. There is money in them, people dont know what they throw away!

He said some people have put together bikes with wagons so they can go around the blocks as and when people drop them on the doorstep, personally I just push my cart. He wants something better.

Then there are those who lack self worth, motivation or are addicted who hang out downdown and beg which can consist of sitting on a step for hours, face down with thier hand out groaning when they hear someone pass.

Will we ever overcome poverty, we have the means, we have food mountains going to waste, we have ridiculous house prices, we think that the next posession the next gadget will fulfil us but its fleeting.

We can get rid of 3rd world debt, we instigate a global movement of co-operation, world leaders are making decicions that oppress people, tread them down to the lowest levels of society but wait, look at yourself, yes you reading this! Did you just buy something that was not needed?, did you pay extra for something that was a brand name? Did you buy so many snacks that you can sit and have a bag of chips any night of the week.

I challenge you to:

Not watch TV and use the time you have not watching TV to write to your local politicians, companies etc and emplore them to do what is right.

Stop playing on the Console or Serfing the web aimlessly and use the time constructively to go to the local goverment or provicial offices and talk to the leaders, ask them difficut questions.

I ask you to give.

I ask you to show compassion.

I ask you to act now!

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