Everyone wants to know how to speed up your metabolism. Is this even possible, or is it just a cliche without any scientific evidence to back it up?
First, let’s start with the definition of metabolism. “The sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available.”
Unfortunately, if you aren’t very physically active, then your metabolic rate is probably very low. The good news is there are ways to speed it up! By that definition, you can’t exactly speed up a “sum,” but you can speed up your metabolic rate. The metabolic rate represents the amount of energy expended in a given period (or how fast calories are burnt). Therefore, your body constantly works and potentially burns fat even when your butt nestles snugly into its custom-made imprint on the couch.
How to Speed Up Your Metabolism (ahem, metabolic rate)
- Start with the numbers – Yes, everyone hates “counting calories” and keeping food journals. While it’s not absolutely necessary to get results, it can help tremendously to at least determine your personal daily caloric needs. Don’t worry; you don’t need a team of diet specialists on a conference calling service to figure out how to keep track of the proper information. In fact, it will only take a few weeks to find your sweet spot; then, you can just eyeball things from then on. First, determine the ideal amount of calories you need to consume each day. There is no perfect formula that will work for every single person. Still, one of the simplest ways to determine a good starting point is to multiply your body weight by 11 (12 if you consider your physical activity level above average). For example, a 200-pound man would start with a diet consisting of 2200 calories (2400 if more active). Remember, this is not an exact science, and it’s up to you to make the necessary tweaks. To do so, start with the number you got from above, and follow it for at least 7 days, preferably up to 2 weeks (using the meal frequency discussed below). Based on your measurements, adjust your number accordingly until you are getting the results you want, whether it’s losing weight or gaining muscle, or both.
Metabolism can be better
- Eat more often – This tactic is finally receiving the recognition it deserves, and more people are seeing the benefits. It’s also one of the easiest changes to implement into your daily routine. The key, obviously, is to eat more often — not just eat more! Once you’ve determined your daily caloric needs from above (and while you are figuring it out), aim for 6-8 meals per day, as opposed to the traditional breakfast, lunch, and dinner. Why? When your body goes for extended periods of time without food, it starts to protect itself from starvation (a bit extreme, I know, but our paranoid bodies are just trying to do what’s best for us), and your metabolic rate slows down (not nearly as beneficial as lowering your normal resting heart rate). This is great if you really are lost on a deserted island with no food or water; otherwise, tell your body, “I know you’re trying to look out for me, but I don’t need your help right now!”By eating every 2-3 hours throughout the day, your body is constantly having to digest that food, break it down, and send it to the right places. All of these processes keep your metabolism running, which, over time, can speed up your metabolic rate (one of the first steps in how to get a six-pack).
Don’t forget the most important of these frequent feedings: Breakfast! Get your day started right with these seven easy breakfast recipes.
Exercise can surprise you.
- Surprise: Exercise! – You didn’t think you could get away with just eating a few more meals a day, did you? Exercise and diet go hand in hand, and both are absolutely essential to transforming your body. When it comes to increasing your metabolic rate — and overall health, for that matter — a combination of cardio and strength training will produce dramatic results in the least amount of time. Most people already do cardio training to lose weight (even though their methods are usually flawed; more on that below), but few realize how important strength training is to burning fat and raising your metabolism. Let’s start with this fact: Muscle burns more calories than fat.This means even when you’re not doing anything, i.e., sleeping, your muscle tissue is “feeding” on calories just to keep itself alive. Muscle needs these calories to build and repair itself, while fat tissue is content with expanding and multiplying like two rabbits on ecstasy.
In layman’s terms: One pound of muscle burns 30-50 more calories per day than one pound of fat.
How to Speed Up Your Metabolism
- As for cardio, it can be equally effective, but not in the way you are probably used to. Running in place or mindlessly pedaling for hours on end will not do you any good. Just because you look extremely tired and sweat more than Patrick Ewing in a championship game (rumor began: he sweat so much that he had to get a new jersey at halftime of every game) does not mean you do the right thing. Remember, you don’t want to lose weight (which could include muscle and water); you want to lose fat.
The good news is the best way to lose fat through cardio training only takes about 20 minutes per workout. The bad news: Those are 20 heart-pounding, balls-to-the-wall, shake-what-ya-momma-gave-ya minutes. This little technique describes High-Intensity Interval Training (HIIT).
For a detailed explanation of exactly how to perform HIIT, click here.
Health is wealth
- H20, Agua, Clear Gold – No matter what you call it, drink more water! Your metabolism needs water to carry out every function in your body, and if you want to speed up your metabolic rate, you need to be drinking water like your life depended on it — because it does! Aim for at least 8-10 glasses per day, and even more if you’re reasonably active. Also, many people confuse thirst with hunger, so drinking more water may keep you from reaching for those fat-laden cupcakes too!
- ZZZzzz… – Right up there with water, sleep is one of the most important (and most ignored) elements of a healthy lifestyle. Not getting enough sleep, or even irregular and sporadic sleep patterns can throw your metabolism completely out of whack. Your body won’t know when to store fat, when to shut down, or when to repair itself. Get at least 7-8 hours of sleep per night, and try to develop a regular schedule so you go to sleep and wake up at the same times every day.
Now that you know how to speed up your metabolism, fat won’t have a chance at surviving in your new and improved metabolic machine!
Comprehensive Guide to Mimosa Hostilis: Unlocking Nature’s Healing Secrets
The Mimosa Hostilis plant is a powerful and diverse healer, and we’re happy to provide you with this comprehensive guide. This essay will explore Mimosa Hostilis, discussing its history, customary use, medical properties, and increasing therapeutic interest. If you’re looking for an exhaustive study of this remarkable plant, you’ve found it.
What is Mimosa Hostilis?
The northeastern parts of Brazil are home to the perennial tree Mimosa Hostilis. Mimosa tenuiflora is its scientific name, and a member of the Fabaceae family of plants. There are a number of names for this plant, including “Jurema,” “Jurema Preta,” and “Tepezcohuite.” Mimosa Hostilis is highly prized for its medicinal bark due to its wide range of potential uses.
For thousands of years, indigenous peoples across Brazil and the rest of South America have relied on Mimosa Hostilis. Recognizing the plant’s special curative properties, these communities have venerated it for ages. In its traditional forms, Mimosa Hostilis uses are:
1. Medicinal Purposes
Mimosa Hostilis has been used for its curative powers to cure a wide range of illnesses. It helps heal and calm cuts, scrapes, and burns when applied topically. There’s also speculation that it can aid tissue regeneration and general skin health.
2. Natural Dye
Mimosa Hostilis is a highly prized natural dye known for its brilliant reddish-brown inner root bark. It has been used as a natural dye by indigenous people.
Mimosa Hostilis, for its therapeutic potential, has received a lot of attention in recent years. Traditional applications have been supported by recent scientific investigations into its health advantages. Some of the most important therapeutic benefits include:
1. Anti-Inflammatory Properties
Mimosa Hostilis tree has strong anti-inflammatory chemicals that can lessen inflammation and the pain it causes.
2. Antioxidant Activity
The antioxidant properties of Mimosa Hostilis make it effective against oxidative stress, preventing damage to cells caused by free radicals and boosting health.
3. Wound Healing
There is evidence to suggest that Mimosa Hostilis can aid in the healing of skin wounds like cuts and scrapes.
4. Analgesic Effects
Certain parts of the plant have analgesic qualities and are used to treat pain and other unpleasant sensations.
5. Antimicrobial Action
Mimosa hostilis demonstrated antibacterial activity, suggesting it could be used as a natural treatment for a range of diseases.
Mimosa Hostilis’s fame has grown rapidly outside its usual contexts in recent years. Herbalists, advocates of complementary and alternative medicine, and those in search of non-invasive treatments have all taken an interest in this plant. Some current uses of Mimosa Hostilis are:
1. Skincare Products
Mimosa Hostilis has been used in numerous creams, lotions, and serums due to its calming effects on the skin.
2. Natural Cosmetics
Natural cosmetics that utilize Mimosa Hostilis for its superior dyeing properties are a more sustainable alternative to their synthetically produced counterparts.
3. Ethnobotanical Research
Researchers in pharmacology, ethnobotany, and biochemistry are all looking into Mimosa Hostilis to better understand its many benefits.
Cultivation and Sustainability
The importance of sustainable farming procedures for Mimosa Hostilis grows as demand rises. The plant’s abundance and ecological balance rely on careful harvesting and protection during its life cycle.
Mimosa Hostilis is a miraculous natural gift with numerous potential medicinal applications. Many people find it fascinating because of its long history, various traditional uses, and several contemporary applications. Mimosa hostilis is a shining example of the potential of natural treatments, connecting old knowledge with cutting-edge science.
Healthcare Reform Bill: And justice for all?
Ever so often, there comes a movie that slips across that fine line from fantasy into reality (typo intended!) with an ensemble of stars known for their acting prowess. Of course, the critics still have to nitpick, but we would always find it engaging and interesting enough to talk about at the water cooler for the common moviegoer.
And I’m talking about ‘Lions for Lambs,’ which had Meryl Streep (journalist), Robert Redford (Professor in Political Science), and Tom Cruise (U.S. Senator) with the theme of a movie about the war in Afghanistan.
Watching Tom and Meryl go at it for about an hour filled with dramatic monologues from the former and snappy comebacks from the latter was a treat to watch, while Robert’s performance also reminded me that there are three professionals you just cannot trust these days… politicians, car salesmen, and lawyers. And some have engaged in the other two professions before taking office (and that public oath they seem to take for granted).
Political Parties, Bills, and an apparent lack of interest in Patriotism
What struck me the most was the apparent lack of interest in making a change, where some who are motivated enough do what they have to do, whereas others just passively sit on the sidelines and ‘blame it all on someone else.’
And of late, we have the Democrats and the Republicans playing these roles with the buildup to the healthcare bill (Obama’s Universal Healthcare Plan) released on March 21, 2010, with absolutely no support from the Republicans. So much for bipartisanship… huh?
Sad but true, really.
The BBC referred to this victory as the most ‘crucial’ since Obama has been in power, and you can be sure that the ‘change’ has just begun… a change in healthcare reform that will cover 95% of Americans as opposed to the 83% today, specifically to uninsured Americans. An important element of the bill will ban insurance companies from denying coverage for ongoing medical problems.
But apart from all this hue and cry about it being a historic landmark in healthcare reform, one might wonder what this bill can do for him/ her. So, here are a couple of pointers that might help…
Healthcare Reform Bill: And justice for all?
What surprises me is that ‘universal healthcare’ wasn’t even an option in the United States until now, which has been an important part of the healthcare system in several countries for so long now!
Anyways, now that the bill has been passed and made a law, some of the changes will take effect immediately, while others will take place between now and 2014.
1. Cost – An expenditure of $ 940 billion over 10 years
2. Coverage – 32 million uninsured Americans will be covered
3. Medicare – The prescription drug coverage gap is closed, while people over 65 will receive discounts and rebates on brand-name drugs.
4. Medicaid – Expanded to include families under 65 with low gross incomes
5. Insurance Reform – The ability to deny coverage to those with pre-existing conditions has been taken away.
6. Insurance Exchanges – Thanks to state-based exchanges, self-employed and uninsured citizens can now buy insurance.
7. Subsidies – Low-income families and individuals are NOW eligible to purchase insurance.
8. Individual Mandate: Everyone should be covered by Medicaid or Medicare, or they will be fined.
9. High-cost insurance – Employers who make their workers take costlier plans are subject to further taxation on excess premiums.
And somewhere, Karl Marx will be turning in his grave while perhaps the resounding argument of the Political Science professor in ‘Lions for Lambs’ about making a change is finally here…
Veggie experiment over already?! – Workout Recap (April 19-26, 2009)
Current Stats and Measurements (April 26, 2009)
- Height – 6’3″
- Weight – 189.6 lb.
- Bodyfat – 9.94% (Skinfolds in mm – Chest:6, Abs:16, Thigh:13)
- Biceps – 14″
- Calves – 14.8″
- Thighs – 24.1″
- Waist – 33.1″
- Chest – 42.3″
“How to Get Abs” Progress Pics (April 26, 2009)
Today’s Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
- 100% Whey Protein – Gold Standard
- Life Extension Multivitamins
- NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
- Optimum Nutrition Flaxseed Oil Softgels
- Greens+, 9.4 oz powder
Weekly Recap (April 19-26, 2009)
I’ve been 100% clean and meatless for 11 straight days, meaning absolutely no junk or processed food, only natural, whole, and mostly organic goodness.
On top of that, it was all raw up until 2 days ago as well.
I went back to cooking veggies because they were seriously messing with my “plumbing.” This was likely just my system getting used to them, but I was starting to dislike eating them at all.
It wasn’t even necessarily the taste, but something else. I’m not even sure what, maybe just the sheer amount that I had to crunch through at one time to get enough protein from the broccoli and spinach, but I got to the point after a little over a week where I was dreading mealtime.
That’s NEVER a good thing because even at 100% clean, I’ve still found my old diet very satisfying.
As far as the measurements, they were about as consistent as they could be, almost identical to last week, which normally wouldn’t be so bad, but this is the longest I’ve gone being 100% clean in a long time, so I was expecting a little better, especially a drop back into the 32’s in my waist.
My theory is that the enormous amounts of fruit I’m eating (12 servings/day) are just too many carbs, but I still need those calories.
I can’t turn many other places for calories on a meatless diet because I’m already consuming 12 servings of vegetables per day, too, along with 6-8 servings of nuts, plus a protein shake.
I could always turn to beans, quinoa, etc., for the extra protein and calories to replace the fruit. Still, my number one reason for trying this veggie experiment in the first place was the quickness and ease of eating without having to cook anything at all.
So, given the mounting difficulties for little to no improvement, I’m going to go back to my regular diet this week to compare the results.
My “regular” includes pretty much the exact same foods, but chicken and fish will now replace about 9 servings of fruit per day, bringing me down to only three: 1 apple, 1 orange, and 1 banana.
If I all of a sudden explode from meat reintroduction, then I’ll reexamine the veggie thing, but for right now, it just doesn’t “feel” right, and I never had any issue with meat, to begin with. I was just thinking how convenient it would be not always to have to be around a freezer or oven to store and cook meat.
I am cutting the veggie experiment short (11 days instead of 30), but I’m going with my “gut”.
It comes down to, “If it ain’t broke, don’t fix it.” I’ve had excellent results on my previous diet when I stick to it 100%, so I’m returning to the tried-and-true to prepare for summer!
That about wraps it up for this week. See you next Sunday, and don’t forget you can follow my daily updates at Geek2Freak.com.
Are there any other vegetarians/fitness enthusiasts out there? If so, let me know what the transition was like for you…
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