HERE ARE TEN WAYS TO HELP YOU BOOST YOUR METABOLISM HOUR BY HOUR!
By: Shane Suisted

HOW TO BUILD MUSCLE AND BURN FAT HOUR BY HOUR

Shane Suisted Personal Training & Athletic Conditioning

http://www.ssptac.com/

Five part special report “How to build muscle and burn fat hour by hour”

Special insiders report # 4

Here are ten ways to help you boost your metabolism hour by hour.

1. Eat Breakfast

You\\\'ve heard it before: Breakfast is the most important meal of the day. Many people skip breakfast because they don\\\'t have the time or they don\\\'t like traditional breakfast foods. But if you wait until lunch to eat, your body assumes you\\\'re fasting and responds by slowing your metabolism. If you\\\'re pressed for time, try eating something quick like cereal, peanut butter on toast, or cottage cheese and fruit. And remember, if you eat breakfast, you have a greater chance of burning off calories (during a run, for instance!) since you\\\'re consuming them early in the day.

 2. Don\\\'t Skip Meals

Our bodies have a built-in survival mechanism to conserve calories when we go for a long period of time without eating. So, when you skip meals, your body slows your metabolism to prevent you from starving. To prevent this, try to eat five to six small meals each day, or three meals and some healthy snacks in between. You\\\'ll find that eating mini meals will help maintain your energy levels throughout the day and keep you from feeling hungry all the time.

 3. Drink Coffee or Green Tea

Coffee and Green tea has been shown to boost metabolism. Researchers believe that antioxidants in coffee and green tea can cause the body to waste calories as heat, which increases your caloric burn.

 4. Spice It Up

Adding hot peppers such as jalapenos to your meals can increase the amount of calories your body burns during digestion. If you like your food to have a little kick, it\\\'s an easy way rev up your metabolism.

 5. Build Lean Body Mass

The more lean muscle you have, the more calories you\\\'ll burn, even while resting. As we age, we naturally lose muscle mass, so it\\\'s important to work at building it. Even doing resistance or weight training just twice a week can make a big difference. And, ladies, don\\\'t worry -- regular strength training will make you look toned, not bulked-up.

 6. Eat Protein with Every Meal

Our bodies have to work hard to digest the foods we eat, and your metabolism revs up in response. However, eating protein boosts your metabolism a little more than consuming carbohydrates or fats with the same number of calories. Of course, don\\\'t take that to mean that you should switch to a high-protein diet, since carbohydrates are the main source of energy for everyone. But try to incorporate lean protein into most meals. Your best sources for protein include: fish, lean red meat, skinless chicken or turkey breast, non-fat yogurt, skim milk, eggs and egg substitutes, beans, tofu, and lentils.

 7. Stay Active Every Day

Try to keep moving as much as possible during the day. If you have a desk job, stretch your arms or flex you feet and legs as you sit at your desk or take short breaks to walk around the office.

 8. Don’t eat too much sugar

Processed and refined sugar like those in lollies, chocolate bars, processed foods and soft drinks are just too much for your body to handle sending your blood sugar levels thru the roof and then the guaranteed crash straight after. Instead of your metabolism staying high it rides the same high to low roller coaster as your blood sugar levels.

 9. Lift heavy weights

The bigger the weight you push the more muscle fibres you use to move it. That’s why 100kg bench presses cause more growth than 80kg bench presses. Once your muscle fibres have been recruited and become damaged from pushing heavy weights, they have to be repaired. The repair and rebuilding process requires energy to mend your damaged muscle fibres this process uses up a lot of calories to rebuild your muscle fibres. 

 10. Get a good amount of sleep each night

Research has shown that people who don’t get enough sleep each night tend to gain weight. This could be because your body uses sleep to recover and mend itself, when your body is regenerating it keeps your metabolism working overtime when you sleep.

  Services and Programs

Shane Suisted Personal Training & Athletic Conditioning provides participants the opportunity to exceed their fitness expectations and goals.  This is delivered through a scientific approach using quality equipment, with convenient scheduling and exceptional personalized exercise programming.

 Outdoor Personal Training with SSPTAC, you will find flexible scheduling, attentive, passionate, professional, and challenging workouts at locations and times that fit into your schedule.

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