The Metabolism in Top FormThe secret of a slim and attractive body lies in the very personal metabolism of every human being. Those who are gaining weight from a (suspected) lettuce can assume that their metabolism is not running at high levels, meaning all body processes slow down and their physical energy and performance are low. A high metabolism causes a high basal metabolic rate, which means the daily energy need of the body increases.
Symptoms of Low Metabolism
- increased need for sleep
- decreased energy
- often cold hands and feet
Very seldom it is "bad genes" that have a negative effect on the metabolism. Rather, the behavior and habits of everyone figure it. Building muscles and therefore burning excess body fat is directly linked to a good metabolism. Any kind of sufficiently intense physical but also mental activity has a positive influence on it. Besides physical activity there are a few other factors playing an important role in this game. Here are the most successful strategies on the way to a good metabolism.
Strategy 1: Physical Activity | Fitness and Everyday LifeDaily exercise is the best way to control your own body weight. A good combination of targeted and non-targeted exercise is the most effective way to increase your metabolism.
|Targeted Exercise (Training)||Non-targeted Exercise|
|Training Frequency| Metabolic Trend||Explanation|
|Very punctual (although long) training session, e.g. only on weekends, with several days of rest have only little positive effect on the metabolism, it is stagnating.|
|Regular workouts of 30-60 minutes a significant increase of the metabolism. Have a strength training on at least two non-consecutive days.|
Strategy 2: Calorie Intake | NutritionOne of the most successful strategies to increase the basal metabolic rate is a smart diet. It is by no means about counting calories or living very ascetically. On the contrary, a sensible and intelligent handling of this issue creates enormous scope for culinary delights.
Basically, there are the following three options:
- Losing body weight, caused by energy deficiency,
- Keeping body weight, caused by energy balance,
- Gaining body weight, caused by energy surplus,
|Calory Intake | Metabolic Trend||Explanation|
|Energy Balance: To keep up your body weight, it is enough to adjust the average energy intake and consumption. This, of course, should of course happen at a high level.|
|Energy Surplus: An increased energy supply causes a higher metabolism. If this generates an energy surplus, the body weight increases, which is highly desirable at least for building muscles.|
|Energy Deficiency: A reduced caloric intake provides an energy deficiency, to which the metabolism adapts quite rapidly. First, the body weight decreases, followed by the basal metabolic rate, until you again reach a point of energy balance or surplus. That is why no diets will ever work without strength training.|
|Weekly Energy Balance: To occasionally surprise and stimulate your metabolism, get your weekly energy in balance, meaning that you can vary between daily energy surpluses and deficiencies. Consequently your metabolism increases along with the chance for regular days where you will have an energy deficiency. A very enjoyable way of keeping or even losing body weight.|
Strategy 3: The Right Timing of MealsSince the body needs energy on a regular basis, it should also be supplied this way. You body will reward a constant energy supply by an autonomous reduction of body fat. On the other hand, skipping meals for long periods of time leads to a decreased metabolism as it prepares itself for further possible shortages. At the same time you body increases readiness to store any energy supplied as fat. It just does not know better... A constant supply of energy is as important for weight loss as for the increase of body mass. To not produce the exactly unwanted results by mistake, you have to comply with the following rules:
- Never Fill up Completely, unless you want to gain weight. It doesn´t make sense and may even be counterproductive to eat large quantities at once, because you will have to have a meal every 3-4 hours.
- Eat Slowly and With Intention. Food eaten too fast is not digested correctly. A lack of concentration leads to unconscious food intake, and inadequate self-control.
- Drink a Lot. Drink about two to three liters of water per day to maintain the body´s metabolism and detoxification capabilities. Add another liter per hour of exercise.
- Prefer Whole Foods. If you are unsure what exactly to eat, remember to keep it as simple as possible. Avoid any industrially processed food. Instead, eat fresh, natural foods, and prepare your own meals from them.
Example Daily Schedule
Time Meal Recommendations 06:00 am 1. Breakfast In the morning you should eat particularly easily digestible carbohydrates from foods such as cereals, bread, fruit or fruit juice spritzer. That will wake you up and saves the coffee. As source of proteins choose little sausage, fish or dairy products. In general: do not eat too much and too heavy, because that will promote fatigue and will make it difficult unnecessarily to start the day. In the morning it is particularly important to drink a lot of water, because it will support the still ongoing detoxification processes of the night. 09:00 am 2. Breakfast or Snack As with each snack you should avoid hard to digest and fatty foods. Otherwise, there are no limits. Dairy products such as yogurt and some fruits and vegetables are a good choice. Again, remember to drink some water. 12:00 Uhr Lunch For most people lunch is the largest meal. Avoid high concentrations of fats and abandon the idea that lunch has to be a warm meal. Heat kills most vitamins, enzymes and takes away all vitality. Of course, some foods need to be cooked or fried to be made edible, but overcooked vegetables only suit as lifeless stomach filler. Drink a glass of water before and after lunch. 15:30 Uhr Snack In the afternoon most people use to have coffee and cake or other sweets with plenty of sugar for desserts. A great idea if your intention is to feel tired and weak as soon as the blood sugar level returns to normal values. Again prefer fruits, nuts and a healthy source of protein, and drink some water. 19:00 Uhr Supper Except on training days, avoid significant amounts of carbohydrates in the evening. Instead eat combinations of vegetables, e.g. as a salad, or fish and meat. It is perfectly okay to eat a little more of that in the evening, because hunger has a negative impact on sleep quality. Drink enough fluid. 22:00 Uhr Late Snack Whoever goes to bed very late or wants to build muscle mass, should have a late snack that in best case is content-wise related to the supper.
Under the condition of maintaining the distance of about 3-4 hours between meals, the times listed here must be adjusted to the individual possibilities and requirements.
Also read part 1: Effective Muscle Building and Fat Loss #1: The Basics
tags: fat loss | muscle building | nutrition | advice | metabolism |