Monthly Archives: February 2016

Hey Denver, Simple Ways You Can Give Your Body an Energy Boost

Are you starting to feel sluggish Denver? Perhaps it’s getting to 4pm and you’re starting to feel your body slow down. Or maybe you’ve just woken up and you’re struggling to overcome that sleep inertia?

What then can you do to wake yourself up and to feel much more invigorated… right now?

Here are a few tricks you can use to instantly give yourself more energy:

Splash Some Cold Water

Splashing some cold water on your face can instantly give you an energy boost for a number of reasons. One benefit of doing this is that it encourages blood flow to your face and thus your brain, giving you a little more fuel for thinking and staying awake.

Moreover, the body reacts to cold by producing more norepinephrine. This is a stimulating neurotransmitter which helps us become more focused and more awake!

Workout

A quick workout is fantastic for boosting energy. This doesn’t have to mean going to the gym and lifting weights either. Simply doing a few press-ups can help to get your blood flowing, to produce endorphins and to clear away brain fog.

In fact, if you can’t muster a few press ups, even just jumping up and down lightly on the spot is a great way to boost your energy levels.

Do Something You Love

Sometimes the worst thing you can do for your energy levels is to ‘power through’ when you’re feeling tired and lethargic. Instead, try doing something that you really enjoy for 10 minutes – whether that’s playing a computer game or reading a chapter of a great book. This will re-engage you and bring back some enthusiasm which is excellent for energy.

Another strategy? Remember why you’re doing what you’re doing. Is your objective money? Is it passion? Are you biding your time? Find that focus and it will help you power through with more enthusiasm.

Go and Feel the Sun

Go and stand outside for a moment and feel the sun on your face. This is highly invigorating and will help to remind your body clock that it’s still day time, while at the same time triggering the production of vitamin D and other important hormones.

Have Some MCT Oil

There are countless supplements and foods out there that can give you a boost in energy. MCT oil though (found in coconut milk and oil) is one of the best there is and will hit you with an instant supply of usable energy.

Download FREE eBook Limitless Energy here…

Check out this video…

Is It Really Possible to Speed Up Your Metabolism?

There are three parts to your metabolism: Resting Metabolic Rate (RMR); Thermal Effect of Food (TEF); Physical Activity Energy Expenditure (PAEE). Your RMR – the rate at which your body burns calories when at rest – is generally defined by your age, gender, and genetics. Of course, there really isn’t much if anything you can do to change these three.

However, the other two elements are ones that you can affect to a limited degree. TEF is the rate at which your metabolism burns calories after you eat something. Once that food has been processed by your metabolism, it reverts back to the RMR level. One way to keep your metabolism functioning at the higher TEF level is to keep food in your stomach.

Six smaller meals, or a breakfast, lunch and dinner along with a snack in the morning and afternoon, spread throughout the day will keep your metabolism functioning at the TEF level longer. Of course the trick is to keep the number of calories ingested at a level you need to either maintain or lose weight.

The last part of metabolism – PAEE – is where you can make the most difference. The level at which this process operates is almost entirely dependent on exercise; in specific:

1) Type

There are generally two types of exercise – cardio and strength training. Examples of cardio include walking, running, bike riding and tennis; anything that you do at a moderate level over an extended amount of time.

On-the-other hand, strength training is generally done at a more intense level, but for a shorter amount of time. The difference between the two is the kind of calories each burn. With cardio, the calories come from stored fat – not the type of fat that need to be replaced. With strength training, your metabolism burns glucose stored within your muscle mass and it does need to be replaced once depleted.

The biggest difference with strength training is your metabolism stays up long after the exercising has stopped until glucose is back at its proper levels. The longer your metabolism stays at a higher functioning level, the more calories burned.

2) Frequency

This relates to how many times per week you exercise. Each time you exercise, your metabolism kicks up to the higher PAEE rate of burn. It makes sense that the more times you kick it in high gear each week, the more calories you’ll burn that week. Experts generally agree six days per week is the most anyone should exercise. Your body needs that seventh day off to rest and repair itself.

3) Intensity

How hard you work out also affects the number of calories you burn. Kettlebell, medicine ball toss and weight lifting are all higher intensity-type exercises. Because you cannot do high intensity exercises for a long period of time, many fitness professionals recommend interval training.

With this type of training, you perform at a high intensity for a short period of time, then drop back to a lower intensity cardio exercise, before kicking it back up again. This up and down intensity gives you the highest calorie burn over a given time.

4) Duration

The amount of time you exercise at any one given time is duration. Many people end up not exercising because they think they have to do it in one chunk of time. Actually the opposite is true; three 10-minute workouts per day, actually burn more calories than one 30-minute workout. Why? Because you are getting up into the PAEE more times per day and getting three post-exercise burns instead of one.

Top 3 easy steps to boost your metabolism and lose weight fast.

Why Eating Too Little Can Stall Weight Loss

If you ask most people how they would recommend losing weight in the most basic form, they will usually answer “Eat less, exercise more”. Generally, they are right. The simplest way to lose weight is to create a calorie deficit: that is, burning more calories during the day than you are taking in from your food. However, contrary to what you might think, that deficit should not be too big. Rather than help you lose weight, extremely low calorie diets can often lead to weight loss slowing down. The question is, why?

When you dramatically reduce your calorie intake, your body reacts as if it is in danger. Your metabolism, which is the process by which food is converted to energy, actually slows down. It adjusts to the expectation that it will continue to receive too few calories, and as a result, starts to store fat for future use. Conversely, those with a fast metabolism can often eat far more than others, as their body processes this food into energy at a quicker rate.

While very low calorie diets can have an instant impact on weight loss, it is not sustainable, and even if you continue with a low calorie diet, your body will have adjusted. As a result, the rate at which you lose weight can slow down, or even stop altogether. The problem here is two-fold; not only are you no longer losing weight on a low calorie diet, but the moment you increase your calorie intake your weight will increase disproportionately, as your metabolism is still operating slower than it should be.

Quite aside from not being conducive to consistent weight loss, very low calorie diets are also bad for your general health. The effects can range from feeling lethargic and dizzy to low blood pressure and heart rhythm abnormalities. Understanding calories is an important part of weight loss, but starving your body is certainly not the way to go about it.

The mantra of “eat less, exercise more” needs to be taken sensibly. It does not mean cut your calories in half and start walking ten miles every day. It means having a balanced diet with an appropriate amount of calories received from healthy foods, while exercising a reasonable amount. Those who consistently maintain a moderate calorie deficit and lose weight at a slow but steady pace are statistically proven to be far more likely to maintain their weight loss. Starving yourself might seem like a good idea, but all you are doing is harming your chance for stable weight loss.

What Are The Best Times of Day to Eat if You Want to Lose Weight?

Not only is what you eat and how much important when you are trying to lose weight, but so is when you eat. According to a recent study by Forza Supplements, 84 percent of the participants thought having defined mealtimes was important in their weight loss efforts.

Best times to eat

Based on that survey, people felt the optimal time for them to eat breakfast was 7:11am, lunch at 12:38pm and dinner at 6:14pm. Now of course you don’t have to be that precise, but 7am, 12:30pm and 6pm for breakfast, lunch and dinner respectively, would give you the best chance at losing the most weight based on eating times. Also noted by 76 percent of them, breakfast was their most important meal of the day; seventy-two percent responded that eating after 7pm was disastrous to their weight loss efforts.

What you eat

As far as losing weight, the kinds of food you eat are just as important as when you eat. If you are gorging yourself with foods high in saturated fat, salt, sugar and simple carbohydrates, then all your weight loss efforts will be in vein.

A healthy diet should consist of complex carbohydrates, healthy fats in the unsaturated family, whole grain, fresh fruits and vegetables, and lean meats. And don’t forget to add in foods containing Omega 3: salmon, halibut, mackerel and tuna. This healthy diet not only gives you the nutrition you need, but keeps the calories down also.

How much you eat

Even eating the above healthy foods, you can still eat too much, so portion control is important. But how much is a portion? It depends on the food.

For instance, think of a portion as:

A hockey puck for whole-grain pasta
Two-thirds deck of cards for skinless chicken breast or hamburger patty
Two teaspoons is about the size of a pair of dice
Four dice for a serving of cheese squares
A tennis ball for an apple or orange
A baseball for a serving of cooked vegetables
Two baseballs for a serving of fresh green leafy vegetables

It will take a while of practicing portion control using this method of association, but once you get the hang of it, it is much easier than trying to remember and judge portions in measurements such as ounces, teaspoons and cups.

Controlling calories, along with eating at prescribed times, is the key to achieving sustained weight loss. Once at goal, you can adjust your portions to stay at goal weight. However what and when you eat should remain constant. And don’t forget to keep exercising!

For Weight Loss, Should You Eat Fewer Big Meals, or More Small Meals?

For most of the population, eating more small meals is better for weight loss. Generally their meal plan consists of a small breakfast, lunch and dinner with a healthy snack in the morning, afternoon and evening.

However in a select group of individuals – those with Type 2 diabetes – the opposite has proved to be more beneficial for weight loss; eating a large breakfast and lunch. In a study presented by the American Diabetes Association, they found participants lost an average of 1.23 more BMI points when they ate two 750-calorie meals as the control group did eating six 250-calorie ones.

Granted that was in a controlled setting. For most of us, the two-meal-a-day program would not work. We tend to get too hungry between the lunch of one day and breakfast the following day. The result, overeating which leads to weight gain. Eating five or six smaller meals/snacks throughout the day keeps the hunger wolves at bay and keeps our metabolism humming along at a fairly constant rate thus keeping cravings in check.

Studies have proven that a consistent eating pattern day-in and day-out provides for the most weight loss. Eating breakfast within one hour of getting up, eating every three hours and stopping three hours before bedtime provides the following benefits:

1) Increased basal metabolic rate (BMR) – your body always has food to burn so your metabolism always works hard.
2) More energy – with a somewhat constant food level, your body always has plenty of food to make into energy
3) Decreased appetite – By eating every three hours, you don’t get hungry and end up eating foods that are not good for you.

One mistake many trying to lose weight make is skipping breakfast. That is one of the worst things you can do as far as metabolic function. Eating a good healthy breakfast consisting of protein, complex carbohydrates and healthy fats, gets your metabolism revved up and running all day.

When you don’t eat breakfast, your body can go into “starvation mode”, actually burn food at a slower rate because it thinks there isn’t any more food coming soon; it tries to make the best of what it has. Eating breakfast wakes it up.

The key to this six-meal method of course is calorie/portion control. Uncontrollable eating leads to weight gain whether you eat three or six meals per day. Only you can ultimately find how many calories your body needs per day to lose a sensible amount of weight per week (1 to 2 pounds) based on your BMR and exercise level.