A lot of overweight people blame their metabolism for their big
waistlines. In truth, it should be the other way around. They should
blame their big waistlines for their slow metabolisms. A pound of
muscle burns 30-50 calories per day at rest while a pound of fat burns
only about 3 calories per day.
On average, people at rest burn about 12 calories per pound of body weight per day. People with more fat burn less and people with more muscle burn more; therefore, to boost metabolism, increase muscle mass and decrease fat.
How do you go about doing this?
To decrease the amount of fat in the body, you need to take in sugars more efficiently. The body gets all of its energy from sugars (saccharides). Saccharides are not all created equal. Some are very complex molecules that are broken down slowly by the body, giving sustained energy. Some are simple molecules broken down very quickly. Fat results from sugars going unused. When you eat a candy bar, it gives you a quick burst of energy, not all of which you use. The excess is deposited directly as fat.
You could eat the same amount of calories and, ultimately, sugars in a bowl of oatmeal but not gain fat. Why? Because the saccharides in complex carbohydrates like whole grains are broken down more slowly by the body and the sugars burned more slowly.
Everyone knows that proteins (polypeptides) help build muscle, but like sugars, proteins are not all created equal. Proteins are chains of amino acids. The body manufactures and distributes them as needed.
The protein you get from meat is complete in itself -- the body does nothing to assemble it. You can get the same proteins by eating combinations of vegetable matter, especially beans and rice or beans and corn. In this case, the body will take the amino acids and construct exactly the proteins it needs rather than making do with the "out-of-the-box" protein provided by meat. Don't get me wrong: A little meat is good. Too much meat is not good.
Another advantage of getting proteins from vegetable matter instead of meat is that vegetable matter contains fiber. You have seen the cereal ads. Soluble fiber is good for your heart. It lowers cholesterol by clinging to it and pulling out of the body, much like a sponge. What does this have to do with boosting metabolism? Everything.
When your circulatory system functions at peak every cell in your body gets more blood and all the good things blood delivers: protein, vitamins, minerals, and oxygen. You will build muscle and burn fat more easily if the cells in your muscles are well supplied with the good things they get from blood.
In sum, nutritionally, it is very simple: Eat less (or no) simple sugars, more complex carbohydrates, less meat, and more vegetable protein. This is not enough, though, to boost your metabolism. You will also need to exercise.
The type of exercise that causes the body to burn more calories while at rest is anaerobic exercise, not aerobic exercise. This is not to say that you should not do cardio -- a strong heart and lungs are critical to this whole process -- but to enhance your metabolism, you need lifting exercises, pushing your muscles and forcing them to grow. Remember that muscle burns far more calories than fat.
Look at it this way: If you lose one pound of fat and gain one pound of muscle, you will burn an extra 20 calories or so every night as you sleep. You will burn an extra 47 calories every day even while at rest.
To burn more calories while your body is idle, lose fat and gain muscle. Stop blaming your metabolism for your waistline. It's the other way around.
On average, people at rest burn about 12 calories per pound of body weight per day. People with more fat burn less and people with more muscle burn more; therefore, to boost metabolism, increase muscle mass and decrease fat.
How do you go about doing this?
To decrease the amount of fat in the body, you need to take in sugars more efficiently. The body gets all of its energy from sugars (saccharides). Saccharides are not all created equal. Some are very complex molecules that are broken down slowly by the body, giving sustained energy. Some are simple molecules broken down very quickly. Fat results from sugars going unused. When you eat a candy bar, it gives you a quick burst of energy, not all of which you use. The excess is deposited directly as fat.
You could eat the same amount of calories and, ultimately, sugars in a bowl of oatmeal but not gain fat. Why? Because the saccharides in complex carbohydrates like whole grains are broken down more slowly by the body and the sugars burned more slowly.
Everyone knows that proteins (polypeptides) help build muscle, but like sugars, proteins are not all created equal. Proteins are chains of amino acids. The body manufactures and distributes them as needed.
The protein you get from meat is complete in itself -- the body does nothing to assemble it. You can get the same proteins by eating combinations of vegetable matter, especially beans and rice or beans and corn. In this case, the body will take the amino acids and construct exactly the proteins it needs rather than making do with the "out-of-the-box" protein provided by meat. Don't get me wrong: A little meat is good. Too much meat is not good.
Another advantage of getting proteins from vegetable matter instead of meat is that vegetable matter contains fiber. You have seen the cereal ads. Soluble fiber is good for your heart. It lowers cholesterol by clinging to it and pulling out of the body, much like a sponge. What does this have to do with boosting metabolism? Everything.
When your circulatory system functions at peak every cell in your body gets more blood and all the good things blood delivers: protein, vitamins, minerals, and oxygen. You will build muscle and burn fat more easily if the cells in your muscles are well supplied with the good things they get from blood.
In sum, nutritionally, it is very simple: Eat less (or no) simple sugars, more complex carbohydrates, less meat, and more vegetable protein. This is not enough, though, to boost your metabolism. You will also need to exercise.
The type of exercise that causes the body to burn more calories while at rest is anaerobic exercise, not aerobic exercise. This is not to say that you should not do cardio -- a strong heart and lungs are critical to this whole process -- but to enhance your metabolism, you need lifting exercises, pushing your muscles and forcing them to grow. Remember that muscle burns far more calories than fat.
Look at it this way: If you lose one pound of fat and gain one pound of muscle, you will burn an extra 20 calories or so every night as you sleep. You will burn an extra 47 calories every day even while at rest.
To burn more calories while your body is idle, lose fat and gain muscle. Stop blaming your metabolism for your waistline. It's the other way around.
Are you ready to boost your metabolism?
Article Source:
http://EzineArticles.com/?expert=C._Linart
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