In my previous post, I discussed the general definition of metabolism. It is the only remedy that keeps your muscles qualitative, less body fat and keeps you from metabolic disorders. Here are the top 10 tips to improve your metabolism:

1 Negative Calorie Food – Low calorie diet is a bit misleading. There is no food that contains negative calories; every diet has a certain amount of calories, no matter how low. But, certain foods need more energy to digest your body than the calories they contain to eat. Negative calorie foods offer great nutrition as well as the ability to help you lose weight simply by eating.

2 Highly Nutritious Breakfast – Many studies have shown that young people who had forgotten to eat breakfast or had a bad breakfast were The incidence of metabolic syndrome is 68 percent higher as an adult compared to those who had eaten a fuller breakfast in their youth. Add all the nutrients you need for breakfast, such as high quality (lean meat) / eggs / protein chips / low fat milk, dark vegetables and fruit full carbs, including oatmeal with dried cranberries, Omega-3 and MCT in fat, including peanut butter; Antioxidants such as green tea, strawberries, cranberries and the like. After 30 minutes of breakfast, drink at least 500 to 700 ml of water. In addition, lunch should be half of your breakfast and dinner should be one-fourth of your breakfast. (calculated calories)

3 Water – German scientists claim that water consumption increases people's calories. The impact is modest and the conclusions are preliminary, but scientists say their study could have a significant impact on weight control programs.

Despite the fact that most diets require at least eight, eight ounces of glass of water a day, little research has been done to determine whether this practice accelerates weight loss. In an effort to answer this question, Michael Boschmann, MD, and colleagues at the Franz-Volhard Clinical Research Center in Berlin monitored the energy expenditure of seven healthy and non-overweight men and seven women.

After drinking about 17 ounces of water, both male and female subjects increased their metabolic rate or calorie burning rate by 30%.. The increase occurred within 10 minutes of water consumption and reached a peak after approximately 30-40 minutes.

The study also showed that the increase in metabolic rate was different in men and women. In men, more fat burning contributed to increased metabolism, while in women, increased carbohydrate degradation increased the observed metabolism. – WebMD.
4 Resistance Training – Doing weight training in the hypertrophic zone can really improve your metabolism like that this zone increases both the quality of the muscles and the size of the muscle fibers (only in men; very little in women due to different levels of TE). In addition, exercise after muscle recovery and repair increases one's blood supply from one hypertrophic zone to remove lactate from it. When both mechanisms are well coordinated, the body's metabolic rate improves.

5 Avoid Over Training – Simply put, overtraining will do faster or more than your body can recover in a given amount of time. You will find that exercise loses a number of chemicals in your body, such as ATP. Once you have run out of chemicals and grocery stores, it takes time to refill and prepare your body for exercise.

photo credit: http://slideplayer.com/slide/7930867/

Over-training can have many negative consequences for your body. Many of these effects can make it harder for you to lose weight and some may even add to it.

  • Make it impossible for your body to heal tiny muscle tears as quickly as they are created.
  • Raise your heart rate during rest.
  • You are more likely to get infected.
  • You're doing more injuries.
  • Cause you have protein deficiency.
  • Release excess stress hormones and cause irritability and / or depression and eventually weight gain.
  • Some opposite effects, such as weight gain for weight loss seekers and weight loss for weight loss seekers.
  • And last but not least, it activates catabolism more than anabolism and creates an imbalance of metabolic activity and hence metabolic disorder.

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