Workouts to Maximize Metabolism
Inside Issue #19 you will find fat loss workout tips to maximize your metabolism. By boosting your metabolism, you will burn more calories and burn more fat in less workout time.
- How to Maximize Your Metabolism
- Gourmet Nutrition
- Exercise of the Week: The Cable Chop
1 - How to Maximize Your Metabolism
You cut calories and you exercise. You do exactly what the articles say - Your calories out are greater than your calories in. You should be losing fat. But if you aren’t, perhaps you’re still not paying attention to an often forgotten factor of fat loss - your metabolism.
Your metabolism is a measure of how many calories you are burning each day. But did you know that the food, exercise, and lifestyle choices you make every day have a significant impact on your metabolism? For example, if you starve yourself (instead of following a sensible fat-loss eating plan) your metabolism will slow down. If your metabolism slows down, it means your calories out will be less. And that means no more fat loss, and possibly even continued fat gain.
So for every day that you continue to slow your metabolism with unhealthy lifestyle choices, you get further and further away from fat loss. To help, I’ve put together a list of the top 10 ways to maximize your metabolism, so that you’ll burn as many calories as possible each day so that you can finally lose the fat.
1) Don’t starve yourself! Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat. Use fitday.com to find out your daily calorie intake.
2) Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. You have to have a nutrition plan, so spend a couple hours on a day off preparing as much food as you can for the upcoming week.
3) Eat breakfast. You have to make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink some Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.
4) Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. I consume 10 grams of fish oil per day. Replace all processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead (eating the same number of total calories).
5) Eat high quality foods that will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you form gaining fat. I’ll be writing more on how to eat and exercise to control your hormone levels - the #1 neglected factor in fat loss programs.
6) Eat 1.14g of protein per pound of lean body mass. If you don’t know your lean body mass, then simply eat 1g of protein per pound of body weight. But if possible, stick to the lean body mass recommendation, as that eliminates excess fat mass when calculating protein needs.
7) Don’t drink alcohol. Alcohol intake can quickly add hundreds of calories and alcohol prevents fat burning. Alcohol intake can also reduce testosterone levels, a big no-no for men looking to Get Lean.
8) Drink Green Tea and water. While I don’t believe that either of these will increase your metabolism, I do believe that they help prevent decreases in metabolism. Not too mention, these are your 2 healthiest beverage options.
9) Stick to a consistent sleep schedule. Don’t stay up all night, and if possible, avoid working afternoon and overnight shifts. If you must work shiftwork, stick to the rest of these principles as strongly as possible.
10) Use the Turbulence Training workout principles for the most efficient and effective metabolism boosting workout. This means strength training with moderately heavy weights (that allow you to complete 8 perfect reps per set) and interval training. For exact instructions, get the Turbulence Training workout instructions.
If your metabolism has slowed down due to improper dieting or lifestyle, then let Turbulence Training get you back on track to lose fat and gain muscle. Once you correct your metabolism, you will be on the road to losing the fat for good.
2 - A Nutrition Book I Strongly Recommend
Some people think that “delicious” and “healthy” are two words that can’t be used to describe the same meal. If you are one of those people, then we promise you that your opinion is going to change.
Dr. John Berardi is one of the most popular fitness professionals in
Gourmet Nutrition is both a cookbook and a full-blown optimal eating manual. This e-book contains over 100 recipes, from the easy meal to the exquisite dinner and has everything you need to eat properly in 2005! And the authors have completely removed the risk to you by giving you a 100% Money-Back Guarantee.
1) What exactly you need in your kitchen, and what you must not have, if you're to succeed -- from foods, appliances and utensils, right down to the spices.
2) A 6 step system for building your kitchen anew – even if it’s in need of the most dramatic of overhauls!
3) 100 perfect meals, quick and easy meals as well as 5-star, impress-your-friends meals. How about healthy
4) Meal categorization according to the best time of day to eat the meals. How about a post workout shake, followed an hour later by our healthy Hawaiian pizza. Then, later in the evening, sit down for our pecan-crusted salmon.
5) 17 food preparation tips, making you a culinary dynamo in no time. No more fingertips in your vegetable medley!
6) 25 food facts and strategies, tips that help you make sense of the nutritional recommendations you read about but don’t quite understand fully. The absolute best fruits, the best vegetables, the best grains, the best times to eat, and more!
"Gourmet Nutrition is sophisticated and entertaining, one of the best books I've seen so far. Given that it would take you years to work through all the great recipes, the book is a bargain!"
Lou Schuler, Award-winning journalist and co-author of "The Testosterone Advantage Plan," "The Men's Health Home Workout Bible" and "The Book of Muscle", www.louschuler.com
"Being that I'm an active graduate student on-the-run, having a cookbook that offers time-friendly, nutritionally-superior recipes is imperative for success with my academics and my athletic goals. Thank you for creating such a wonderful resource! I'm looking forward to savoring those Apple Cobbler Protein Bars after my next work-out (they're on page 171, and look so good... everyone HAS TO try them!).
Cassandra E. Forsythe, MSc, PhD candidate in Nutrition
3 - Exercise of the Week: Cable Chop
Cable Chop
· Stand sideways beside a cable stack with your right shoulder closest to the stack.
· Attach a handle to the highest pulley position. Grasp the handle over your right shoulder with arms extended and a slight bend at the elbow.
· Your knees should be slightly bent and your hips slightly pushed back.
· Prepare for the exercise by bracing (contracting) your abdominals from top to bottom.
· Without bending at the elbows any further, bring your arms down and across the body using your abs to initiate the movement. Focus on working your abs and obliques.
· Bring your hands across to your left hip pocket and then slowly return to the start.
· Do NOT round your lower back. I am not letting my back round in either photo.
· Perform all reps for one side and then switch.
Cable Chop (with a Squat)
The exercise can also be performed with a squat movement.
The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
Toronto , Ontario
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
M6S 5A5
