And Burn Calories While You Sleep!
Stop rubbing your eyes you did read it correctly, you can burn calories in your sleep. How you ask? You can burn calories at rest and while you sleep by ramping up your metabolism. First what is your metabolism? The process of metabolism establishes the rate at which we burn our calories and determines how quickly we lose weight, or worse, gain weight. As we get older our metabolism naturally starts slowing down. You start to notice it around age 25 after that it slows down approximately 5 percent each decade. So compared to the 25 year old you burn about 100 calories fewer a day every 10 years. The average 45 year old person could put on 12 pounds a year if they don’t exercise. You can see how this quickly adds up around your waist line.
Now don’t just give up thinking there is nothing you can do because I am here to help you fight this natural slow down. Below are some tips to help you accelerate your metabolism and burn those calories no matter how old you are. They are simple and easy to incorporate in to your daily routine. If you feel like you need help implementing these tips and would like to jump start your exercise program, I offer online/over-the-phone coaching. My clients participating in this service love the accountability and guidance they receive to help them stay on track with their fitness and nutrition goals. Each program is designed specifically for the individual and progresses with you. For more information on this or any fitness questions feel free to email or call me.
Top Four Ways to Increase Your Metabolism
1. Strength Train: Ladies, don’t be afraid to pump some iron! “Simply being more muscular boosts your body’s energy needs. Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself — and with no effort on your part,” says John Berardi, PhD, CSCS, president of Precision Nutrition, and author of The Metabolism Advantage.
2. Eat more Protein: “You can also increase your metabolism by eating foods that require extra energy to digest and metabolize; for example, protein. Your body burns twice as many calories digesting high-protein foods as it does foods that are high in carbs or fat,” states Berardi.
3. Eat Breakfast: Get your metabolism revving first thing in the morning. Not only does this set the stage for a successful day, but “”When people skip meals, especially breakfast, changes in brain activity in response to food may hinder weight loss and even promote weight gain,” says Tony Goldstone, MD, PhD, a consultant endocrinologist with the MRC Clinical Sciences Centre at Imperial College London.
4. Ditch the stead-state cardio: If you’ve been a reader for a while, you know I preach this! Stop doing long, slow cardio (you shouldn’t be able to read a magazine while on treadmill) and start doing intense intervals! Not only can you cut your time in half you will burn more fat and calories AFTER your workout.
Remember, I am here to help you succeed! Leave me a note and let me know what you think!
Yours in health,