Thursday, April 17, 2014

How to Make a Cancer-Fighting Salad

A great salad is one with whole, natural foods and one that will burn fat and maintain body weight.  Oh yeah,  it should be delicious, or you probably won't eat it.  Here are some tips: 

Be sure an download your FREE Fat Burning, Delicious Salads book now!

Mark Dilworth, BA, PES
My Fitness Hut

Wednesday, April 16, 2014

11 Metabolism Boosting Tips to Lose Weight

Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself in a resting state).

You will use your BMR and daily activity level (including exercise) to set your daily calorie needs for weight loss or maintenance.

Here are 11 Metabolism Boosting Tips

See:  It Is Your Metabolism

1. Your metabolism will slow down as you age, especially starting at about age 30. Stay active throughout your life to maintain health and an active metabolism.

2. Gender - Men generally burn more calories at rest than women because men have more lean mass. The more muscle mass you have, the higher your metabolic rate will be. Muscle mass can be maintained/increased (and body fat decreased) throughout your life through interval cardio and weight training.

Strength training also helps to keep your bones strong (preventing osteoporosis).

3. Heredity plays a part in your body's rate of metabolism.

4. Thyroid problems may cause your metabolism to slow down.

5. No matter how fast your metabolism, a caloric surplus (consuming more calories than you burn) causes you to gain fat and weight.

One surprising thing about metabolism is this: the more you weigh, the faster your metabolism will be. This happens because your body must work harder to maintain itself. That is also why it is easier to lose weight in the beginning of a fat loss/weight loss program.

The overweight person's metabolism is running so high that any cut in calories will result in quick weight losses. On the other hand, its easier for that person to regain the weight because her or his body now needs fewer calories to sustain itself.

6. A slow or sluggish metabolism is not the major cause of weight gain. A caloric imbalance is the cause of weight gain (consistently consuming more calories than you burn day after day). If you have a slow or sluggish metabolism? A brisk 30 minute walk each day would get you started in the right direction to speed it up.

7. Strength training (including bodyweight exercises) and cardio exercise will give you a higher metabolic rate. A combination of circuit weight training and high intensity interval cardio will keep your metabolism "revved up" throughout your life.

8. Sweating is not a gauge of how many calories you are burning. This may be bad news for sauna and steam room lovers.  Weight loss or gain is a product of calories consumed or burned. If you burn more calories than you consume, you will lose weight and vice-versa.

9. The best time to exercise is whenever you have the most energy. Working out at any time of the day will increase metabolism for several hours, depending on intensity.

10. Your metabolism doesn't necessarily have to slow down as you get older. Again, a combination of circuit weight training and high intensity interval cardio will keep your metabolism "revved up" throughout your life.

11. Eating smaller, frequent meals will keep your metabolism "revved up" during the day. Your metabolism will slow down if there are too many hours between meals or if you are on a starvation diet.  Eating certain foods/drinks such as peppers and green tea will speed your metabolism some.

Actually, any food will speed your metabolism within the first hour after you eat. A high-protein food speeds metabolism for a longer period of time since protein requires more energy to digest. Your best bet is to eat small meals every 2-3 hours.

Get your FREE DOWNLOAD, "Fat Burning Foods, Spices and Meals," and start eating better, burning fat, losing weight and building the lean body you want and need!

Mark Dilworth, BA, PES