WLC- Increase Metabolism - 29th nov to 5th dec.

Dear all,

There are two main components for weight loss – Diet and Exercise. We are taking care of both right now thanks to our champions here- Shiva, Pman and other successful weight losers.

Today I want to talk about one more important aspect of weight loss – METABOLISM RATE. Metabolism rate depends on our age, sex, genes etc. Metabolism rate differs from person to person. Metabolism is the rate at which your body uses energy, or, burns calories.

Someone with a high metabolic rate is able to burn calories more efficiently than someone with a slower metabolic rate. Assuming these two people eat roughly the same amount of calories, the individual with a faster metabolic rate "burns up" more of the calories she eats; the person who has the slower metabolism doesn't burn all the calories taken in, so the extra calories are "saved" and then converted to fat.

SO THIS WEEK WE ARE GOING TO INCREASE OUR METABOLISM RATE.


There are few natural ways to increase the rate.

• Build Muscle Mass

Aerobic helps you burn calories when you are doing exercises, but your body's metabolism returns to the pre-exercise level within 30 minutes. After a weight lifting workout, you body burns calories at an increased speed for up to two hours. Moreover, weight training lets you gain muscles, which burn calories even when you sleep. At least two to three times a week, you should add weight training or progressive resistance exercise that builds muscle. Muscle burns more calories than fat, and the more muscle you have, the more calories you burn, even at rest.

• Do Not Skip Meals

Have breakfast for sure.If you don't eat breakfast, you slow down your metabolism and send the body into "hoard mode," thinking it's starving because you're going a long period of time frequently 8 to 10 hours or more, without food. Eat the majority of food in earlier in the day. Smaller, more frequent meals keeps your blood sugar stable and provides a steady source of energy to fuel metabolism.

• Increase the Amount of Protein in your Diet
• Go for an Evening Walk

Many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours. What that means for you: those dinner calories have less of a chance to take up permanent residence on your hips.

• Get Adequate Sleep
• Have enough water

CHALLANGE FOR THIS WEEK IS

From 29<SUP>th</SUP> Other than our normal exercise routine ,we are going to incorporate 15 -20 mins of weight training 4 days a week. So we start it from this week to practice it so that on 29<SUP>th</SUP> nov. we are ready for this.

We need our weight (1kg/2 kg) for doing it at home We start with one set of exercise and then we increase our frequency. By more repetition with lighter weight we burn fat and generate lean muscles for our body.

I am attaching few links for file / video of weight/strength training for your reference.

http://www.wellnessletter.com/html/fw/fwFit03StrengthTraining.html
http://www.youtube.com/watch?v=0bEoe_aw8zk&NR=1
http://www.youtube.com/watch?v=aRYEA3ilo4I&feature=related

Please register before 28th for this challange.

 

Hi

Lavanya,HTL,Contended thanks for joining in.

CONTENDED- I will need your help for sure. Will be asking you without hesitation. Thanks dear

PMAN,

I also had the same doubt. But somewhere on internet I read if you do light weights and increase the intensity we will be able to burn fat and turn in to muscules. I am not sure about it.

P.S. Shiva, Indianguy can also help us on this and shed some light on this.

 

Hi Tina,

I am also new to weight training. So I think we can go for 1kg weight.

Actually shiva/pman can guide us here in better way. As they are already doing it.

 

Hi radha,

Thanks for joining in..