body love: HOW TO MAKE-OVER YOUR METABOLISM

how to make over you metabolism

IT’S TIME TO BOOST YOUR METABOLIC POWER AND FALL IN LOVE WITH YOUR BODY AGAIN.

When you’re in love, you look and feel great – so how do you get back that loving feeling? Try these metabolism make-over moves…


Think of your workout as you would anything else that gets stuck in a rut, say your relationship with your partner or your job, for example. Once you get over the honeymoon period of newness and enthusiasm, it not only turns into routine, you start getting very little out it. The same goes with your metabolism, continue on with the same workout that you could practically sleepwalk through and the kilos won’t budge even though you are ‘exercising’.

The answer is to add some spark back into your workout routine.
Love your body, challenge your body, feed your body and work on your relationship with your body and your metabolism will be boosted
– it’s a love love relationship…
metabolism 3

Here’s how to work-over your exercise routine and make-over your metabolism, so you get back that ‘body-lovin’ feeling’…

metabolism make-over move 1:
STRENGTHEN AND CHALLENGE YOUR MUSCLES

Strength training is the fastest way to speed up and make-over your metabolism because it builds muscle. When you increase muscle, your metabolism can be boosted by seven percent. To add muscle to your body, and therefore decrease your body fat, you have to work each muscle group to exhaustion at least two times a week.

Here’s more make-over maneouvres…

* Take a day off between workouts to give your muscles time to repair and as the routine starts to get easier, don’t slack off, start to try heavier weights.

* Do two different exercises for the same muscle group straight after each other to give your muscles a challenge (e.g. follow a set of squats with a set of lunges with no rest between, then rest and repeat).

* Skip the weight machines Using free weights requires your body to use more muscles to stabilise itself, which means you use more muscles, and using more muscles means burning more kilojoules. As weight machines gives you support they also lower the intensity of your workout.

* Slow down each repetition in your workout. It’ll be harder but that’s the point. Make each repetition last at least six seconds from start to finish and you’ll burn more kilojoules because you’re not relying on momentum to get you finished.

* Keep moving to keep your metabolism in high-gear after exercising, don’t rest any longer than 30 to 60 seconds between sets.

* Use the Swiss Ball instead of a bench to work your stabilising muscles in your legs and torso more strongly at the same time as doing your weights.

THE KILOJOULE-KILLER MOVES
1. SQUATS work your hamstrings, quads and glutes
2. LUNGES work your hamstrings, quads and glutes
3. PUSH-UPS work your chest, shoulders and triceps
4. BENT-OVER ROWS work your lats and biceps
5. DIPS work your chest, shoulders and triceps
6. REAR DELT FLYES work your shoulders and middle back

metabolism 2
metabolism make-over move 2: REV UP YOUR WORKOUT

By cranking up the speed and intensity of your aerobic workouts you use more energy which keeps your metabolism elevated afterwards. Here’s how to work-over your work-out…

* Add the treadmill, stair climber, exercise bike or rower to your usual workout and always remember to take five to seven minutes to warm up and at least two minutes to cool down.

* Beginners should start exercising for 15-20 minutes, alternating between high and low intensity periods (e.g. after warming-up, do one minute high intensity, two minutes medium intensity, one minute high intensity etc.)

* Intermediate to advanced exercisers should do an 20-30 minute workout, alternating between high and low intensity periods as follows: (after warm-up do one minute high intensity, one minute medium intensity, one minute high intensity etc.)
Keep raising the intensity and the time of your cardio workout by about 10 percent each week.

* Target your heart Forget the ‘fat burning zones’, they’re a waste of time. It’s kilojoules in versus kilojoules out – you have to burn more than you consume. This means the more kilojoules you can burn, the more weight you’ll lose. The trick is to be able to carry out short chit-chat between breaths. If that’s a cinch, speed up your workout; if you can barely speak, slow it down.

* Add time As you get stronger, start adding minutes to your exercises. The longer you can exercise intensely, the longer your metabolic rate will be raised after your workout.

* Don’t wait in line Visit the gym when it’s not busy so you don’t have to wait for the equipment and can keep your heart rate going. If you have to wait, keep moving by jogging on the spot. Or work out another body part – for example, if you’re working your chest and you’re resting between sets, go and do your legs in between and come back.

metabolism make-over move 3: EAT THE FOOD OF LOVE (YOUR BODY)

Exercise is guaranteed to kick-start your body’s kilojoule burning power, but here’s some eat-for-energy tummy tricks that will max-up your metabolic power with every chew:

* Stuff your face Eating is the easiest way to rev up your metabolism. Once you start starving yourself, your metabolism switches to survival mode and slows down to start preserving fuel, basically the opposite desired effect to what you want.

* Less is more and more is less Eat smaller meals more regularly, rather than having one big meal, especially dinner. Research shows that if you follow this easy ‘less meals equals more weight’ and ‘more meals equal less weight’, you’ll start burning off kilojoules before you know it.

* Be a water-baby You should drink six to eight glasses of water a day to keep your metabolism happy. If you get to the end of the day and realise you haven’t had single glass of water you’ve just slowed down your metabolism by two to three percent which is making it harder to lose weight, and keep it off.

* Eat your water Always forget to drink your H2O? Then eat it. Munch on fruits and vegetables, such as oranges and tomatoes, which have a high water content.

* Never ever diet If you want to lose a few extra kilos, the last thing you should do is diet. Start depriving yourself of food and your body will start to burn away muscle – and less muscle equals a slower metabolism.

* Spice up your life Add chilies to your cooking or pile on the mustard as it can boost your metabolic rate by up to 25 per cent after each meal. Gotta love that!

* Become a morning person Eat in the A.M. to speed up your resting metabolism by ten to 25 per cent. Which means if you eat brekkie you’ll have a head start on burning kilojoules faster than those who don’t eat until lunch.

* Have a cuppa Tea and coffee have the beneficial effect of raising thermogenesis, the body’s fat burning capacity. This is due to its caffeine content. But don’t overdo it, one or two cups a day is sufficient!”


quiz

YOUR METABOLISM: MADE-OVER OR MELTED-DOWN?

1. To keep your metabolism a lean mean burning machine, you should eat…
a. small light meals throughout the day?
b. three substantial meals a day?
c. as little a possible during the day?

2. Drinking water…
a. helps boost the metabolism by two to three percent?
b. cleanses the body of impurities?
c. makes you pee?

3. Going to the gym will only make a difference if I…
a. add extra weights and vary my exercises each time I go?
b. change my workout and speed it up?
c. do my usual routine, I’ve been doing it for years?

4. Revving up your workout…
a. keeps your metabolism elevated after you’ve finished?
b. starts melting away the kilos?
c. increases your heart rate?

5. Slowing down each repetition in your workout will…
a. burn more kilojoules?
b. make the exercise harder?
c. make the exercise easier?


YOUR RESULTS:

Mostly A’s You’ve got it totally sussed. Don’t let yourself fall into a routine though, keep challenging and varying your workout for maximum metabolic power.

Mostly B’s You’re nearly there, you’re so close… Revise and revamp your workout routine and you’re on your way to a metabolism that helps melt away unwanted kilos.

Mostly C’s Did you doze through this article like you do your workout routine? It’s time to ‘get back that loving feeling’ with your metabolism, re-read this article immediately.

{Pic: Fashion Gone Rogue}


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