How to increase your metabolism for better fitness results!

How to increase your metabolism for better fitness results!

It's important for you to understand that our metabolism slows as we age – by as much as two percent a year!

But there is something you can do to counterbalance nature.

“Muscle is the single most important factor for how well you metabolize your food, how well you burn calories 

and burn body fat.”

Metabolism is affected by your body composition. By body composition, I mean the amount of muscle you have versus the amount of fat. 

Muscle uses more calories to maintain itself than fat.

People who are more muscular (have a lower percentage of body fat) they have a higher metabolism than others that are less muscular.

For example, let's say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person #1's body will use more calories to sustain itself than person #2.

Strength training with dumbbells or resistance bands at least twice a week is essential to boosting your metabolism. I Repeat – essential.

Your metabolism stays pumped for many hours after you finish your workout.

 When I'm out for a run or a walk I find a park bench to do push ups and triceps dips, add a few more each time to increase your strength. When your watching TV, use your chair and do the same thing!

Enhance your physical energy and endurance, end fatigue!

Enhance your physical energy and endurance, end fatigue!

A common thing to do when you feel tired is to reach for a cup of coffee, soda, or some kind of energy or candy bar. I see it all the time, I've done this myself.

What you may not know is that these everyday foods can act like poison in your system especially if you already have a worn down adrenal system.

Caffeine (found in coffee, black tea, and many sodas) contains chemicals called methylxanthins. These chemicals stimulate your central nervous system and give you a quick, but temporary, feeling of energy. However, they also weaken overused adrenal glands, so over time it gets harder and harder to create natural energy.

Candy bars, including many of today’s so-called energy bars, contain one of today’s worst toxins for women — sugar. Sugar depletes your body of B vitamins, disrupts metabolism, and forces your adrenal glands to work harder and harder.

Plus, too much sugar makes fatigue worse by narrowing the diameter of your blood vessels and putting extra stress on your nervous system. Excessive sugar sabotages any weight loss plan.


We also know that women over age 40 experience more trouble with energy and mood than anyone else. For some of us this means feeling tired and unmotivated some of the time. For others, it’s a more constant type of fatigue that affects nearly every part of your life.

Imagine what it would feel like to wake up tomorrow waking feeling so happy, optimistic, and full of life. That's what life is like when you possess one very important physical trait — natural energy. It’s a strong, steady energy that you feel physically, mentally, and emotionally. People with this type of energy tend to be far happier, healthier, and even appear more attractive to others.

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Stay Healthy and Have More Energy, follow these 8 health tips!

Stay Healthy and Have More Energy, follow these 8 health tips!

One of the most important things you can do to stay healthy is Portion control.
I'm often asked what to eat to lose weight and build muscle, my answer is always the same, to eat a small balanced meal every three hours to jump start the metabolism and balance blood sugar levels. Eating a small meal is just that - smaller portions.

Often time's people go all day snacking without eating a nutritious meal consisting of lean protein, complex carbohydrate and veggies. By the end of the day when they get home from work they are starving and end up eating the entire pantry filled with sugars, preservatives and sodium. Before they know it an hour of overindulging goes by then soon after painful bloating and indigestion kicks in. The body can only utilize and digest a certain amount of calories in one meal which is between 300 - 500 calories (depending on size and mass) then stores the rest as unwanted fat!

Did you know the body actually prefers less food? There's a reason why you feel lethargic and heavy after consuming too many calories in one meal - it's your body telling you it was over loaded with too many calories, sugars, salts and fats at one time. The best way to know how much food is enough is to eat until you feel satisfied or until you're "almost" full. If you feel you could eat a bit more, stop eating! That feeling is your "red light" signal to push your plate aside. If you have food left on your plate, congratulations! You're well on your way to living a longer, healthier life and that will lead to permanent weight loss success.

Eat Small Meals Frequently
By eating every few hours your body will utilize the needed calories (if you eat clean) and will go into muscle building and fat burning mode as it digests the needed nutrients to build a lean physique.

1. Get enough sleep.

2. Eat breakfast every day. Eat a meal that combines complex carbohydrates with protein, such as an omelette with whole-grain toast or unsweetened cereal with milk.

3. Decrease your sugar intake. Sweet snacks and drinks give you a quick high, but quickly make you feel tired as your blood sugar drops.

4. Cut down on your meat consumption and fat intake; these take a lot of energy to digest.

5. Eat low-fat, high-fiber foods such as whole grains and fresh fruits and vegetables.

6. Eat foods that are rich in iron - for example, oysters, green beans and spinach.

7. Drink at least eight glasses of water a day.

8. Cut back on caffeine and avoid overindulging in alcoholic drinks.