Speed Up Your Metabolism - Seven Days Brings Success

I recently was prompted to publish an article dealing with health related issues involving our choice of diet, and particularly with regard to the very unhealthy diet which we tradiitionally have in my part of the world, namely Central Scotland in the UK.

I expained that I was motivated to publish that article after seeing a very graphic billboard showing two giant grey hands sqeezing the life out of a human heart. I complimented our Health Authorities for the very effective campaign which they have been running for some considerable time, which has been entirely aimed at raising public awareness of important lifestyle changes.

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This has illustrated that we can very easily make simple changes to greatly improve our health, and prolong our lives

To follow on that theme, I want to demonstrate in this article, that sensible excercises can also play a very important part in overall health, as well as helping to speed up weight loss, for thise who may be afficted with that problem. One secret to shedding unwanted pounds is not a mystery, simply put, you must speed up your metabolism by sensible exercise.

I have outlined some very effective steps below to achieve results in just seven days.

How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later. This is probably because when you get up, like most of us, you don't feel like exercising! It can be a big enough struggle just getting to work on time nowadays.

While this can happen to the best of us, it doesn't mean that you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating properly, are critical for long-term health and wellness.
You may well have heard the saying that an "ounce of prevention is worth a pound of cure".

The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity and exercise at the proper intensity, you are informing your body that you want to "burn a substantial amount of fuel".

This translates to burning fat more efficiently for energy. In other words, proper eating habits plus exercise equals fast metabolism, which in turn, gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night. Exercise doesn't have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week, for 20 to 30 minutes per session. You can actually achieve this by simply taking a brisk thirty minute walk. You should also undertake to do some resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a two fold benefit, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn up more calories.

Here is an effective sample exercise program.

Warm Up - Seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

Resistance Training - Train all major muscle groups. One to two sets of each exercise, then rest 45 seconds between sets.

Aerobic Exercise - Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits in with your lifestyle. Perform 12 to 15 minutes of the first activity, and continue with 10 minutes of the second activity. Cool down during the last five minutes.

Stretching - Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

From one to eight weeks - You will feel much better and have more energy.

From two to six months - Lose inches while becoming leaner. Your clothes will begin to fit more loosely, and you will be gaining muscle and losing fat.

After six months - Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and eating habits. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:

1. Eat several small meals (optimally four) and a couple of small snacks throughout the day.

2. Make sure every meal is balanced, and incorporate palm sized proteins like lean meats, fish, egg whites and dairy products.

3. Fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits.

4. Limit your fat intake to only what's necessary for adequate flavor.

5. Drink at least eight 8-oz. glasses of water throughout the day.

6. I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

I do know that sometimes life just gets "in the way", but looking after yourself is just so so important. Take time out for it, you will feel so much the better!

Speed Up Your Metabolism - Seven Days Brings Success

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How to Gain Weight When You Have a Fast Metabolism

It seems like today everybody wants to lose weight. True, our country is having a major problem with obesity, but there are still those of us who would do just about anything to gain weight. If you're anything like I was, you could just about eat a grocery store out of business and not gain an ounce of weight. So if you have tried anything and everything to gain weight to no avail, then keep reading my friend.

There is such a barrage of misleading information out there today that it's no longer a question of getting information, but instead discerning the right information. So let's go over some of the key aspects you must follow on how to gain weight when you have a fast metabolism.

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The first key is weight training, and before I go any further I want you to forget everything you have ever read on the subject of weight training, bodybuilding, and anything else of the sort. Chances are you have been fed more misleading information then anything good, and since it isn't really that complex, let's start from scratch.

OK, there are only a few key exercises that you need to do, no more then two to three days a week. More is better in a lot of things in life, but not in weight training to gain weight, it's quite the opposite. If you spend too much time in the gym on too many exercises all you are going to do is over-train and you may even lose weight, especially if you have a fast metabolism.

The key is to really train HARD on just a few major exercises, and to really concentrate on getting stronger each and every week, even if it's only by a couple of pounds. Here is an example of a few exercises you should do two or three days a week.

1) Squats: 2 x 15

2) Bench Press: 3 x 12

3) Bent-Over Barbell Rows: 3 x 15

4) Overhead or Military Press: 2 x 12

5) Romanian Deadlifts: 1 x 15

These are the mother of all weight gaining exercises, and squats are the granddaddy of them all. Don't think that squats and Romanian deadlifts will only make your legs big. In fact, if you do them in the way I'm about to reveal to you, they will be responsible for 80% of the weight you will gain on your WHOLE body. Now, here is one key point you can't forget: don't make the mistake of believing that because the reps are relatively high, means you are only going to be using light weights. Think just the opposite, you are going to be training with HEAVY weights (relative to your strengths or course) for HIGH reps. Sounds like a paradox I know, but heavy weight for high reps will work for these exercises, and more importantly, they will work wonders for your weight gains.

The second aspect is your diet. The number one rule to gaining weight is this: you will only gain weight when you have consumed more calories then you have burned. So here's what you should do next: starting tomorrow, eat what you normally eat everyday, but count how many calories you are eating. Whatever your number is, your goal is to eat around 500 to 1,000 more calories then that each day. Here is a little trick to help you do that: every morning make yourself a huge protein shake, enough to fit in a gallon container, and consume it evenly throughout the day, both with and without your meals. Throw in a bunch of healthy, calorie and protein packed foods until altogether until it equals the 500 to 1,000 extra calories you need. Examples of what you can add are milk, a banana, peanut butter, molasses, powdered milk, and ice cream.

The last aspect you can't forget is to limit your other activities and rest as much as possible. Any time you're moving you're burning extra calories, and you'll want to burn as little as possible outside of your weight training. That means no cardiovascular exercises or any sports for that matter. Remember, you are trying to learn how to gain weight when you have a fast metabolism and any activity outside your weight training is counter-productive.

How to Gain Weight When You Have a Fast Metabolism

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A 7 Day Metabolism Diet Plan - How to Lose Weight Fast in a Week

A 7-Day Metabolism Diet Plan is a program that will closely monitor your calorie intake and will give you the result you have been dreaming of for years in just few days. To start with, we only have two important rules that you have to know before deciding to follow our 7-Day Metabolism Diet Plan.

1. Keep yourself with proper hydration. It is necessary that you drink at least four glasses of water or diet soda every day

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2. Use spices to bring flavor to food and to make you feel full faster: ketchup, soy sauce, mustard, vinegar, Worcestershire sauce, lemon, salt, herbs, and pepper.

Below is an example of a 7-Day Metabolism Diet Plan:

A. You can start on a Monday and count it as the first day. For breakfast, have a tea with equal sugar or black coffee. Lunch can be a little heavier like two hard-boiled eggs and one cup cooked spinach. Dinner can be one celery or lettuce salad and one six-ounce steak.

B. Tuesday's breakfast can be coffee again or tea with equal sugar and a water cracker. Lunch can be one celery or lettuce salad, one six-ounce grilled steak and dinner is eight oz. ham.

C. Wednesday can be same breakfast and dinner, but lunch can be two hard-boiled eggs, one cup green beans and one cup tomatoes.

D. Thursday's breakfast is the same while lunch is a hard-boiled egg and one raw carrot. Dinner is a cup of plain yogurt and a cup of fruit salad.

E. Friday's breakfast is black coffee and a raw carrot; lunch is a steamed fish with tomato salad; and a six-ounce steak green salad.

F. Saturday starts with green tea followed by an eight-ounce skinless broiled chicken and two hard-boiled eggs and a carrot.

G. Sunday starts with tea with lemon and then eight-ounce broiled steak, followed by a sensible proper dinner to mark the end of the week.

A 7 Day Metabolism Diet Plan - How to Lose Weight Fast in a Week

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