If you don’t increase your metabolism, you won’t be able to burn the fat you want so desperately to get rid of.
So what can you do to boost your metabolism, lose inches, and vaporize that belly fat?
But doesn’t your metabolism slow down with age? Well, it can, BUT…
Follow the tips below and you will stop your metabolism from slowing down. Heck, I know some 40 year olds that have the metabolism of a 17-year old boy, thanks to their fat burning lifestyle.
However, some “so-called” metabolism boosters are BS…so here’s the truth about 7 “claimed” metabolism boosters and how you can use them to burn fat.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True.
And a recent study from the prestigious Journal of Applied Physiology showed strength training also doubled post-exercise fat burning.
Any “expert” who says strength training doesn’t burn fat is living in the 1970′s. Strength training must be a part of your fat-blasting workout routine.
2) Breakfast
Claim: Breakfast boosts metabolism because it breaks your overnight fast.
True? Maybe yes, maybe no.
But research shows eating breakfast is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies) at this time. This will keep your appetite in check till your next meal.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Yes and no.
It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don’t think so.
After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say “No!”.
Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss.
The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You’ll get an increase in mental energy, but that doesn’t mean it will boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeezed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true – you know the rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True.
Simple and effective. Try and split your meals up into smaller meals that can be eaten over the course of the day.
7) Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
I certainly believe it.
And I do know this…A recent study from Australia found that an interval program led to Exponetionally more weight loss than a long, slow cardio training program.
Check out this landmark study:
: Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. PMID: 8897392 [PubMed - indexed for MEDLINE]
-Greater Fat Loss: ONLY 4 minutes of intervals burned just as much fat as 60 minutes of moderate aerobic training. This means that for every second of exercise performed, interval training burns EXPONENTIALLY more body fat than the moderate aerobic training alternative.
- Greater Fitness: Interval Training results in maximal improvements in both aerobic and anaerobic capacity, where moderate aerobic training only causes improvements in aerobic capacity. In addition, the aerobic improvements were greater with the interval group. In other words, Interval Training offers greater improvements in both anaerobic AND aerobic capacity in much less time than the aerobic alternative.
As a matter of fact a recent study done by theNorth American Association for the Study of Obesity revealed that steady cardio 60 minutes a day 6 times a week for 1 year only yielded 4 lbs of weight loss for women and 7 lbs for men…Thats 300 hours for a measly 4 to 7 lbs, talk about a waste of your time.
Bottom line: Intervals work.
Hard work and proper nutrition burn more calories and help you lose fat. On the other hand, magic pills and potions just don’t work.
But that shouldn’t be a surprise to anyone.
My advice?
Add strength training, intervals, mini-meals, and breakfast to your weight loss plan and you’ll burn body fat fast thanks to your increased metabolism.
