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Exercise to Boost Your Metabolism and Increase Weight Loss
Exercise to Boost Your Metabolism and Increase Weight LossBy Bruce A. Tucker
Exercising as we all know has many benefits. It truly is the one entity that can slow down the aging process. We also know that implementing a regular exercise routine also contributes to weight loss. Your metabolism plays a key roll in to just how quickly your body can burn that excess fat or adipose tissue and in turn lose that weight.
Studies have shown us that a proper exercise routine helps increase your metabolism, which is very important if you want to shed those unnecessary pounds and increase your weight loss or at least get closer to your goal. Your metabolism is measured by your metabolic rate, or the rate at which your body uses energy. I won't go into detail as to how to calculate your metabolic rate, however for now just knowing that a higher metabolic rate is very important to a successful weight loss campaign.
Here are some suggestions that you can implement today to help increase your metabolism and lose some weight in no time.
Start out by implementing an exercise or workout routine that utilizes weights no less than three days per week. Studies have shown that a regular weight training regimen increases a person's metabolic rate on average by eight percent.
During your weight routine take a shorter break in between exercises and sets. Twenty-five to Thirty seconds is ample time before you are ready to move on to the next movement.
Upon completion of your weight training routine ingest a healthy shake made up of a protein powder supplement mixed water. There is a variety or diversity on the market and the greatest ones out there have Whey protein in them. A visit to your local GNC or Vitamin Shoppe can help you find one that is right for you.
Add in twenty minutes of vigorous cardiovascularactivity three days per week, preferably not on weight training days, and for better results, first thing in the morning on an empty stomach. Your body is prime first thing in the morning as it is ready to use those fat or adipose tissue storage areas as energy. So help your body out and get going first thing in the morning.
Finally split your meals up throughout the day. Eat six smaller meals every two and a half to three hours daily. Each meal should have an equal portion size of protein, carbohydrates and leafy green vegetables with a portion size being the same size as your clenched fist.
By following these tips and keeping it as simple as possible you will be on your way to increasing your metabolism, building your muscle volume and losing weight. Even more important beyond those benefits you will become healthier and stronger.
Just remember as with all or any exercise routine or nutrition program, you should consult with your physician and get a complete physical prior to starting. They will let you know where you stand as far as your weight, metabolism and so on. Also while you are there get your blood work done and get your cholesterol measured. This is another good measuring stick you can use to make sure you are headed in a healthier direction.
About the Author:Mr. Tucker is the senior editor for Weight Loss Nation, an online weight loss resource where you can learn about various weight loss tips, tricks and techniques.
,Lose Weight Fast With a Good Exercise Program
Lose Weight Fast With a Good Exercise ProgramBy Bruce A. Tucker
Have you ever gotten a case of insomnia? You know it is a case where you just can not get to sleep late at night. So you turn the television set on and start surfing through the ten thousand stations that your cable or satellite dish provider offers. Then you realize that every other channel is some new gimmick or product that promises fast weight loss and the newest, latest and greatest exercise machine.
Then it hits you. The "it" being of course if so many exercise infomercials are being aired, then exercising must be the key to weight loss. I will be the first to tell you that yes exercising along with proper nutrition are the main keys to a successful and quick weight loss solution.
In this article I want to focus in on not just exercising, however a good exercise program to make sure you are hitting everything you need to in order to maximize the efforts of your workout routine. Before you panic let me also tell you that you do not need to live in the gym to get a good workout, you just need to do it right and focus in on the task at hand. In this case, losing weight.
Start with your cardio routine. You should be performing a short twenty minute cardio routine, no less and no more than three times each week, first thing in the morning on an empty stomach. This twenty minutes should be vigorous and can be any type of cardio you choose, such as biking, running, jogging, rowing machines, stair masters and the list goeson and on.
Your weight training routine should be at least three times per week, however not more than four times, every other day so that the day in between gives your muscles ample time to recuperate. You should perform one to three sets of ten to twelve reps of one exercise per each of the following muscle groups, back, biceps, chest (pectorals), triceps, legs (quads, hamstrings and calves), and abs.
Your weight training routine should last you about thirty to forty-five minutes. You should rest no more than thirty to forty-five seconds in between each set and exercise routine.
If you can follow the above exercise routine than you will without a doubt have a good one. Just remember to change the exercises about every six weeks so that your muscles are constantly being challenged.
As always consult with your physician prior to beginning any type of exercise or nutrition program.
About the Author:Mr. Tucker is the senior editor for Weight Loss Nation, an online resource where you can learn about tips, tricks and techniques about fitness, nutrition and weight loss.
,Exercising With Weights Increases Weight Loss
Exercising With Weights Increases Weight LossBy Bruce A. Tucker
Weight loss is a goal that everyone sets however very few actually reach. The reason why so many people fail when it comes to weight loss is because of their plan or in this case a lack thereof.
Exercise is a key contributor to losing weight and when combined with a healthy nutrition (diet) plan will assist and help accelerate your weight loss that much more. If you plan correctly, and when I say plan, map out your exercise routine, you will greatly increase your chances of losing weight.
When putting together your exercise and fitness plan first you must take into account the amount of time you have available to get through your entire workout. For example, if all you have is 45 minutes on Mondays, Thursdays and Saturdays then it will be those days and in that amount of time you will exercise.
Now that you know how much time you have to work with and the days you will be working out, then develop the actual exercise routine. I recommend that you hit every muscle part in a single session performing one exercise for each muscle group. Your muscle groups are chest, triceps, back, biceps, legs, shoulders and abs. So now that you know the groups then you already know that you will be performing only 7 exercises. That's it! You can fit 7 exercises within your 45 minutes correct? Of course you can.
You should start with only 1 set of about 8 to 12 reps for each muscle group with the exercises that you have chosen. For example I like to do dumbbell bicep curls for my biceps. I curl 35 pounds in each arm and do 1 set of 12 reps. I will slowly add onanother set and lower the reps as my strength increases. In other words I will do 2 sets of 8 reps to help increase my strength in this exercise. I will follow this plan for all of my exercises in my routine slowly making increments to my reps, sets or weight as I become more strengthened.
Once you have all of your exercises picked out, write it down in a journal so you can track your progress. Studies have shown that those individuals who write down their routines and what they have completed have a greater odds at success then those who do not. Write it down and follow what you are doing so you can monitor your progress.
Exercising is a superb way to lose weight and putting the right plan in motion will make it easier. Just remember to get a complete physical from your family physician prior to starting any type of exercise program.
About the Author: Mr. Tucker is the senior editor for Weight Loss Nation, an online resource where you can learn various tips and tricks on weight loss, fitness and nutrition.
Mr. Tucker is also a frequent and regular contributor on Mike's How-To Blog, an online resource that explains a step by step approach on How to do just about anything.