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6 BEST TIPS TO BOOST YOUR METABOLISM

April 20, 2020

You might have heard a lot of people say that ‘Oh, she eats a lot, but it is her genes and metabolism that don’t make her fat.’ Well, it is correct, people with good metabolism to have a slimmer body type. So, what is metabolism? Metabolism is a term used to define a composition of all the chemical reactions taking place in your body. It is because of these reactions that you can function and live. A lot of times, metabolism is used interchangeably with metabolic rate i.e., the number of calories burnt. So, if the metabolic rate is higher, you’ll burn more calories, and if you burn more calories, you lose more weight and stay slimmer. Also, it is believed that people with good metabolism tend to be high on energy and relatively feel better through the day. Now, here, we have come up with a few quick and effective tips that can help you boost your metabolism. Let us take a look at them one by one. 

Include a lot of protein in your diet

When you eat food, it accentuates the metabolism for the following 2-3 hours. This is predominantly TEF or the Thermic Effect of Food. TEF occurs to compensate for the additional calories that are required to process, absorb, and digest the nutrients present in the meal. Now, in food, too, protein is known to cause the highest boost in the TEF. Following a popular study, protein accelerates the metabolic rate by 15 to 30 per cent. On the other hand, fats impact the rate by only 0 to 2 per cent, while the carbs boost the rate by 5 to 10 per cent. Robin, who offers online accounting assignment help services, says that protein gives you a feeling of fullness and thus prevents you from overeating. 

Have cold water

Anyone who prefers cold water over carbonated drinks is far more successful at shedding weight. It is so because all the carbonated drinks are heavy on calories, so when you replace them with cold water, you drastically reduce your calorie intake. Also, when you drink water continuously through the day, it boosts your metabolism. Following a study, it was proven that when you drink 17 ounces of water, you’ll experience an improved metabolic rate by 10 to 30% for an hour. Zain, who offers online do my assignment services, says that when you drink cold water, the calorie-burning rate is higher, as the body needs to deploy more energy to heat this water to match the body temperature. Further, water gives a feeling of fullness. So, for improved metabolism, you should consume a glass of water 30 minutes before your meals.  

Try HIIT

A HIIT or a high-intensity interval training workout is an intense workout that helps in burning a lot of calories even in a shorter span. It is believed that a HIIT workout can increase your metabolic rate, and help you burn fat at a faster rate.  

Lift weights

We all know that in comparison to fat, muscle is metabolically more active. So, when you build muscle, it can have a direct impact on your metabolism. Thus, a muscular person is more susceptive to losing high calories even when the body is at rest.  Chris, who recently had to pay for research paper writing service, says that the good thing about lifting weights is that it stimulates muscle gain. However, despite that, there’ll be weight loss, and it will be effective fat loss and not muscle loss.  

Stand up more

Honestly, sitting down too much isn’t the best thing you do for your health. A few health experts also relate sitting too much to the ‘new smoking.’ It is so because when you sit for long hours, you tend to gain weight and lose fewer calories. So, people who have a desk job should always make it a point to stand up every few hours for short breaks.  

Drink Oolong tea or green tea

It is seen that oolong tea or green tea tends to increase the body’s metabolic rate by 4 to 5%. Both of them aid in converting the stored fat in the body into 3 fatty acids, that boost up the body’s fat-burning ability by up to 17%. Jia, who offers the best data science certification online, says that since the teas are lower in calories, they are excellent for both weight loss and its further maintenance. Health experts believe that the metabolism-boosting ability of these teas will help you overcome your difficulty in losing weight and facilitate the process by boosting your metabolism.  

Add a lot of spicy food to your diet

Spices, such as pepper has capsaicin in it. Capsaicin is incredibly helpful in boosting the body’s metabolic rate. Studies suggest that consumption of pepper helps burn about 10 more calories per meal. Linda, who offers online research paper writing service, says that though the impact of spices on weight loss is small, in the long run, it can be incredibly beneficial. So, it is best to combine the spice consumption with the other metabolism-boosting strategies in the list to make the most of it. 

Sleep for 6-8 hours every day

People who sleep less are more prone to obesity in comparison to others who get at least 6 hours of sleep every day. It is definitely linked to the impact of sleep deprivation on a slowed metabolism. Hannah, who works with EduWorldUSA, says that people who sleep lesser tend to experience higher blood sugar levels and insulin resistance. Both of these put you at risk of type 2 diabetes. Moreover, people who sleep less experience a release of a hormone called ghrelin, which is known to make you hungry and hamper your feeling of fullness. It is possibly, the reason why when you sleep less, you feel hungrier. 

So, these are the 8 most effective and helpful techniques to help you boost your metabolism. If you have more tips to add, you can put them down in the comments below.

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WHY SLEEP IS JUST AS IMPORTANT AS WORKING OUT OR DIET IS FOR BODYBUILDERS (AND WHY A QUALITY MATTRESS MATTERS!)

March 18, 2019

Getting the right amount of deep and restful sleep each night is more significant for muscle growth than most bodybuilders realize.  

Making sure that you receive enough rest every night is going to:

●      Make sure your mood, energy, motivation and concentration levels are remaining at peak condition whether you're in the gym or not.

●      Optimize the production of crucial fat burning and muscle building hormones like IGF-1 and testosterone.

●      Enhance your body's ability to efficiently use fat for energy rather than muscle by reducing your respiratory exchange rate (RER).

●      Lower your levels of the hormone. This is good because it wastes muscles and increases fat storages.

This just covered a few of the many advantages that a good night's sleep can offer you. When you are noticing that you're having a hard time getting to sleep or you are not sleeping deeply for enough time before waking up, you could be on the path towards chronic sleep deprivation. It gives you the opposite of each of the effects listed above.

The following details a few of the best sleep tips for bodybuilders that you can try out right away to cut down on how long it takes for you to fall asleep and sleep deeper and longer than ever before.

Go to Bed and Wake up at the Same Time Each Day

Making sure your sleep and wake times are the same each day is going to help you control your body’s internal clock. It will put you in the habit of “expecting” to fall asleep and wake up at a specific time each day. This is going to improve the amount of time you need in order to fall asleep and it will help your quality of sleep overall.

Even though this will not be a viable option for certain people because of the way work or school times vary, try your hardest to set a schedule and follow it closely—even on weekends.

Only Use Your Bed for Two Things: Sleep and Sex

When you need to finish some work at night or some other “mentally stimulating” project, use a table, desk, couch or somewhere else other than your bed. Merging your sleeping area and working area into one and the same place is a huge mistake many bodybuilders make. You are looking to get your body to associate the act of crawling into bed with relaxation, rest and pleasure instead of pressure and problem-solving.

Using the best mattress on the market for bodybuilders is also going to help you enhance your sleeping patterns as well as the association your mind and body makes with your sleep spot. Mattresses can become quite expensive, but you can potentially find some good deals that make the purchase more manageable.

Don't Use Electronics 30-60 Minutes Before Bed

Dim the lights and power down each of your electronic devices such as your television, laptop, smartphone or tablet at least 30 minutes before you head off to sleep. Bright lights are going to suppress your body’s natural melatonin production. This hormone is primarily involved in regulating your sleep patterns. Your levels of melatonin raise as it gets darker. It tells the body that it is bedtime and lets you nod off faster to keep you asleep longer.

Rather than channel surfing, watching YouTube videos or texting before you go to sleep like the majority of people, devote that 30-60 minutes towards finishing up some reading, listening to an audiobook or meditating.

Try Not to Be Too Full or Too Hungry Before Bed

This is going to vary depending on the person, but it's typically a good rule of thumb to avoid eating too much or too little before bed. Eating a large meal before you hit the hay is usually going to make it more difficult to fall asleep. A stomach that won't stop growling is obviously not that helpful either.

Consuming a small to medium sized snack a few hours before going to sleep is going to let you sleep more peacefully and the insulin release that follows will improve melatonin levels as well.

Maintain a Dark, Cool and Quiet Room

Make sure your sleeping environment is optimized enough to give you the very best provisions for promoting deep and restful sleep:

●      Ensure your room stays a nice and comfortable temperature of around 68 degrees.

●      Make use of a sleeping mask or blackout curtains in order to darken your environment as much as possible.

●      Eliminate any background noises that may suddenly wake you up. Sleep in a noiseless room with earplugs and/or white noise such as a humidifier, fan or something else.

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