How to increase the basic metabolism to lose fat

Increase its basic metabolism by strengthening the muscles thus increasing muscle mass is the ideal sports program to lose weight and keep ...

Increase its basic metabolism by strengthening the muscles thus increasing muscle mass is the ideal sports program to lose weight and keep in shape. Eat complex carbohydrates rather than fat and drink plenty of water are effective methods to stimulate metabolism . Being as often as possible standing is favorable to the metabolism.

Strength training boosts metabolism

Basal metabolism is increased at any age by making the weight for both men and women. Whatever the age of the sports muscles represent approximately 50% of body weight and are very active metabolically; muscle mass is energy. If you have less muscle mass, metabolism slows necessarily. An 8% increase in basal metabolism was even seen among people aged over 65 who had begun to weights and dumbbells while the natural tendency is slower than 2% per decade after age 40.

The muscles are energy

The share of maintenance of muscles (muscle tone) in basal metabolism is 18%; it is 19% for the brain, 7% for the heart, 27% liver, 10% for kidney and 19% for other organs.

Weight training program to increase the basal metabolic rate

For an objective form and maintenance must undergo training in concentric strength training based on an endurance work in long series with small loads; for example, if the maximum load moved squat is 50kg, you have to make sets of 20 squats 60% of 50kg ie 30kg. To avoid long and tedious calculations it is possible to consult the site of a table training loads in bodybuilding to know the mass to move in the desired objective, mass gain, power gain or maintenance.

metabolic plan

Pipes to avoid

It is important not to forget good breakfast in the morning; the body would interpret calorie restriction as a threat. To preserve its reserves then it would slow its metabolism.

The total daily caloric intake must exceed 1200 calories. For the same reason as for the morning meal, there is a shortage of threat to the organization on the whole day. It protects idling and causes the yoyo effect , the result of a restrictive diet. The "diet metabolism" also called " 13 day diet " is the perfect example of a reduced calorie diet (800 calories per day only for 13 days) far too restrictive. It is totally prohibited.

recommended nutritional guidelines

We must first drink plenty of water. A water deprivation is an obstacle to the biochemical activity of the organism. The guarana , the green tea and coffee can be integrated into a diet to stimulate metabolism because they contain caffeine activates the combustion of lipids that are kept in the body in the form of triglycerides .

Carbohydrates against fat

You have to eat plenty of complex carbohydrates. The organization spends a lot of calories to digest complex carbohydrates which leads to higher metabolism. Obese often absorb fewer calories than lean. But their organization spends fewer calories because their diet is too fat and too low in carbohydrates, and because they do not make enough meals in 24 hours. By eating more often, increasing the proportion of carbohydrate and lipid lowering, they will have more energy and feel fitter. They absorb more calories and maigriront anyway, because their metabolic rate will be higher.

Eat light at night

It is best to eat light at night. Eating a big meal before bedtime promotes the storage of calories at night. One might think that it's not mealtime that promotes weight gain, but rather the amount of calories taken in a day. We believe that our organization would be better prepared the morning and evening to toast to store hence our preference for rich meals early in the day.

Avoid prolonged sitting

Stay too long sitting is very harmful to the metabolism. When sitting is taking the power consumption down, leg nerve activity stops and the production of enzymes to break the fat molecules (triglycerides) down 90%. If one passes over 2 hours sitting is cholesterol which decreases by 20%. Stay 5 hours on a chair increases the risk of diabetes and a 5% decrease in the effectiveness of insulin.