How to Make Your Body
Burn More Calories
Increasing your metabolic
rate and burning more calories, increases the rate at which you lose weight.
Metabolic Rate is the rate at which the body burns
up calories. A body that consumes 200 calories a day, and burns 200 calories
a day will stay at the same weight. A body consuming more calories that it
is burning will gain weight, it really is that simple!
This explains why a person who exercises doesn’t
get fat.
Speed up your metabolism – the secret.....
You burn calories to provide energy for
three main functions:
1) Basal Metabolic Rate (BMR)
This is the amount of calories you burn just by
being alive, to keep warm for example – , this accounts for approximately
60% of the calories burned for an average person.
2) Burning Calories for Activity
This is the energy used during movement – walking,
indeed any movement, this accounts for approximately 30% of the calories
burned by an average person.
3) Dietary
This is described as meal-induced heat production –
the calories burned in the process of eating, digesting, absorbing and using
food.
You can influence these by the
following...
1) By Building Muscle
Increase the amount of muscle in your body. For
every extra pound of muscle you put on, your body uses around 50 extra
calories a day. Muscle is ‘metabolically active’, in other words, it burns
calories even when you’re not moving. So a person with the same weight as
yourself, but more muscle, will be burning more calories, doing the same
activity, example, whilst sitting around watching TV. So although getting
fit is difficult, keeping fit is easier than you may think.
Training with weights a minimum of 3 times a week
for a minimum of 20 minutes is enough to build muscle. You will burn
calories, but more important, build muscle, you will look different as your
body shapes up.
2) Exercise More
Although the average person burns around 30% of
calories through daily activity, many people burn less. You must make the
effort to walk to the shop, instead of using the car. Walk the children to
school, anything to increase your activity.
Take every opportunity to exercise during the day,
Use the stairs and not a lift, lots of little things will make a big change.
3) Drink Caffeine
Drinking caffeine may also stimulate the
metabolism, as does green tea.
4) Aerobic Exercise
As well as the actual amount of calories burned
during exercise – studies have shown that sustained, high-intensity exercise
makes you burn more calories for several hours afterwards. This does mean
High intensity exercise and is only liable to happen after a number of weeks
training but the effort is worthwhile, as this type of training has an "
after burn effect" which may last for a number of hours.
If you wish to increase your Aerobic fitness, you
must train for 20min three times a week. However a 45min session would
be your goal, three times a week.
5) Eat Little and Often
Evidence suggests that eating small, regular meals
will keep your metabolism going faster than larger, less frequent meals.
This also reduces the size of your stomach and thus, you can not eat as
much, after only a few days. |
