BAMAHJJ

sanguebom · Posted: Wed Oct 03, 2007 6:29 pm Post subject: Monitor your Metabolism

You might be familiar with the word “metabolism”...but what does it really mean?

Metabolism is the process of converting food to energy (i.e burning calories)

Basal metabolic rate (BMR) is the caloric expenditure needed to maintain basal body functions such as your heartbeat, breathing, muscle tone, etc.
Here are 7 simple ways you can boost your BMR. The more of these you're able to incorporate into your life, the more you'll boost your metabolism. That means you'll be burning more calories 24 hours a day!

1. Tone your muscles with calesthenic training: ( 3 times per week) Toned muscles send your metabolism through the roof!

2. Do some type of aerobic exercise (walking, jogging, swimming, cycling, aerobics, dancing, etc.) on a DAILY basis. Try to do it in the morning - and for 25 to 60 minutes at a time! Your body was designed to be active on a daily basis!

3. Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food for a while. As a protective mechanism, your metabolism slows down (by 35 %). Food, especially complex carbohydrates, fuels your metabolism.

4. Never eat less than 1,200 calories per day! Less than 1,200 is usually not enough to support your basal metabolism and thus will slow your body's calorie-burning ability. Very low calorie intake will hinder, not help, your weight loss.

5. In addition to your regular aerobic exercise, take a 10- to 30-minute walk at lunch or in the evening. This serves to rev your metabolism even more!

6. Look for situations to be active. Park as far from the shops as you can (when safe) rather than looking for the closest parking spot; use the stairs rather than the lift or escalator; run messages yourself instead of asking the kids... Look for the hard way to do things and make your life an active one!

7. Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are brief periods (about a minute) of more intense exercise mixed into your regular aerobic exercise sessions. Confused? Here is the basic exercise routine you can follow to get you started...

Warm Up 3 - 5 minutes

Interval 1: Fast walking or jogging for minute one ( you should feel out of breath and possibly ready to slow down)

Interval 2: The next 4 minutes, slow down to your normal exercise speed (where you feel comfortable)

Interval 3: On the fifth minute, return to the fast walking or jogging.
Continue this pattern throughout your exercise session.
Get started today!

You'll feel better and your metabolism will be in great shape.