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Health Fitness Articles
Why you have low metabolism
When you are working to lose your excess body fat,
what you are really doing is fighting a losing battle against evolution. You
see, way back in pre-historic days, when a caveman's next meal was uncertain,
the body made sure it stores up all the fat that was consumed in the last meal
as much as possible.
So
the reason it is so easy to gain weight and so difficult to lose it is because
of old survival mechanisms that don't quite fit well with the modern man's
diet. While there is nothing you can do to reverse the effects of evolution,
there are ways you can turn your body into a more efficient fat burning
machine.
How to boost your metabolism
While lifting weights, try and do more reps.
Somewhere in the neighborhood of ten to fifteen should be sufficient.
Performing fewer reps has its place, but you want to make your body lean, it
is a good idea to increase your reps and decrease your weight. Of course, it
should be suitably difficult. If the last rep is a bit hard to get through,
you know you're doing it right.
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You should also limit your sets to about three or
four. The hormones that burn your fat can be activated surprisingly quickly.
After just one set, they're hard at work. But there is a point where the
benefits start to decline.
Some
studies even suggest for fat burning purposes, there is no difference between
doing four and six sets. So if you're just looking to give your metabolism a
boost, save your energy and do no more than four sets of each exercise.
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Closely pay attention to how long you rest in
between your sets. Resting for too long, like for about a minute and a half or
so, clears a fat burning hormone releasing chemical called lactate from your
bloodstream. Therefore if you want to burn fat, you will need to keep your
hard earned lactate in your blood for as long as possible. So make your rest
periods last no longer than a minute.
Another big metabolism boosting technique is
getting an all over body workout. Activating several muscles as a single time
gets your body's natural fat burning capabilities revved up to a higher degree
than if just a few muscles are worked. The exercises you choose should work
multiple muscles, like the deadlift
and not the kind that simply isolate a small group of muscles, like the
leg curl.
As always, tempo is vital for getting a good
workout. Tossing around weights willy nilly won't help you get
rid of that last 10 pounds. Slow things down to a consistent rhythm to get
the most benefit.
You should also consider alternating between
two different exercises rather than just sticking to one. This technique also
keeps your lactate levels high. So you could do one set of squats, then move
to an upper body exercise, then go back to the squats, etc.
And of course, don't forget monitor your fat
intake. Working out in the gym in order to lose fat while paying no attention
to what you eat is like trying to save money while giving your teenager a
credit card. You make no progress real fast no matter how much you boost your
metabolism.
Best Wishes
Chris McCombs is one of Orange
County personal trainers specializing in fat loss
and muscle toning. He also owns a successful company Positively Fit Personal
Training and he shares his valuable tips on fitness and "how to" exercise
style videos on his site.
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