Wondering how to boost metabolism? Let’s commit to fat burning workouts.
Are you always looking for simple adjustments to your routines or habits that can produce better results?
I am, and I think most achievement-oriented people are, as well.
We’re busy professionals and/or parents, and we don’t have time to waste. Neither do we have the tolerance for mediocrity. So, we’re always trying to get better and ensure our teams and our kids are doing great things. Our standards remain high, even though it’s tough to keep everything balanced.
It reminds me of my year in 8th grade; I was failing Algebra. For the first time in my life, I really had to put effort into my school work. I didn’t know how to do that effectively yet. Thanks to Mr. Mault’s generosity (my teacher who let me re-take every exam), I escaped with a “D” at the end of the year.
So, a few months later in early September, I showed up to the first day of class, ready for 9th grade. I quickly noticed the error on my schedule. They had accidentally scheduled me for Algebra again. Mom would fix this… no problem. I arrived home later in the afternoon and explained the mistake and “told” Mom that she had to get my schedule straightened out. Yes, I was a punk back then… obviously. Mom casually responded that the schedule was correct as written. After two minutes of “No, it’s not”, “Yes, it is”, I screamed that “I NEED to be up with my friends in Trigonometry… not with this other crowd of hoodlums who have to take Algebra as Freshmen!! Besides, and most importantly, I PASSED last year!!”
I remember her response like it was yesterday. She looked at me with eyes on fire, and slowly growled, “You are NOT a “D” student.” Then, she turned and walked away.
What a heinous betrayal! From my own mother!
What’s the obvious takeaway? ONE OF US held me to a high standard that year. Thank God.
I buckled down, made my necessary adjustments, earned an “A+” in round 2, took two math courses the next year, and caught back up with my college-bound friends. That high-drama first day of 9th grade set the foundation for a prestigious Engineering degree and an Ivy League MBA. All was made right, but it took Mom’s high standards (and my willingness to sacrifice and change) to keep me on the course that delivered big results.
Similarly, do you think we can make small adjustments and earn great results in the realm of nutrition and fitness routines? Do we simply need to make the time for our high priorities, keep our standards high, and steal some time from low priorities (or multi-task when possible)?
Let’s take a look at some action steps on the topic of how to boost metabolism:
1. Your Heart Rate is the small hinge that swings the Big Door
Eager to tell it like it is, Brunilda Nazario, MD asks, “Are you looking to blast calories? Get ready — it’s going to be a very sweaty session. Heart rate is key.” Think of it as “Brief, High Effort, then Repeat.”
Along those same lines, Physiologist Martin Gibala Ph.D. and his team have found that High Intensity Interval Training (HIIT) worked better for fat-burning than did conventional aerobics. Conventional aerobics or conventional running/walking means moderate pace and steady moderate heart rate. I have been focused on how to boost metabolism.
HIIT workouts are not terribly long. You don’t need to set aside 2 1/2 hours for your trip to the gym. Resolve to “only sweat occasionally for a short while”, but schedule all fat burning workouts on the calendar to support your habits and lock in your discipline. Track progress and celebrate small wins! You deserve it.
What about people with diabetes? Can they benefit from strength training that raises the heart rate? DiabetesDaily.com tells us that Body Beast is an anaerobic strength training workout, which is ideal for anyone with diabetes. Anaerobic exercise improves insulin resistance.
2. Earn your Leisure HOURS by Delivering Intense Training MINUTES
Andrew Weil, MD writes that a workout that takes 7 minutes 3 times a week does the same job as 30 minutes of exercise 3 – 4 days per week. They key is giving the short workout maximal effort and repeating it several times. Ed’s note: This can be done during TV time… or even during commercials. Try to multi-task and let us know how it goes. Make a pact with yourself to ‘earn the next half hour of TV’ – only if you get up and do some exercise during commercials. Some ladies seem to want Kelly Ripa arms. Is it possible to tone up your arms in 2 months by multi-tasking during TV commercials? Pull some exercises from your favorite celebrity workout routines, then run the test and see for yourself. Let us know the results!
However, some experts caution that this approach may not work for every single person. In an article on Nationalpti.edu we can read that not everyone can benefit from HIT, and for many it may not be as healthy as they think. This seems to me to be a minority opinion.
3. Hey, this helps me prevent and control Osteoporosis and Diabetes?
Doug McGuff, MD writes that fast-twitch fibers are largely glycolytic and store glucose. When these muscles are recruited (activated during exercise), it creates the stimulus needed to grow muscle & it enlarges the glucose storage reservoir in the muscle, which enhances insulin sensitivity. Normalizing your insulin is one of the primary benefits of exercise, and this is particularly true with high-intensity exercise. Conventional aerobics does not do this as efficiently as HIIT cardio or other HIIT routines. For great long-term results, delay gratification by 40 minutes! Get your workout in, and then cruise on with the rest of your day with your head held high.
I read in HealthyLivingHowTo.com that as ladies age, osteoporosis and decreased bone density is inevitable if women don’t provide the stimulus necessary to maintain or build their bone density. That stimulus is progressive weight training. Many individuals who have a “healthy weight” BMI (<25) actually have high levels of body fat and very low lean muscle mass. Ladies can turn this around by committing less than an hour to each workout… 3 times per week. Tap into what motivates you, set a goal, write a schedule or key it into your phone, keep it sensible, and add some fun to the process. You can do this… no problem!
People wonder, “is counting calories healthy?” and “how many calories must I burn to lose weight?” or “are sit-ups good for burning belly fat?”. Start with the daily or every other day activity and don’t worry about counting calories. As long as you eat mostly single-ingredient nutrient-dense foods and blend your healthy eating plan with some HIIT every other day, you won’t need to count calories. Do you agree? Let’s give it a 2-month trial and check in to compare results to your goals.
I don’t expect everyone will agree with what I’m saying. If you disagree, please leave a constructive comment and share some evidence of why I’m off base. Thanks!
If you’re concerned that “I can’t exercise when I travel or I can’t eat healthy when I travel”, I know how you feel. But, we can come up with an individualized plan that addresses your goals without disrupting your commitment to work.
You’ll be pleased with how you feel after a month of interval training that pushes your heart rate up for small periods of time. It really does keep your fat-burning furnace going for hours after you stop sweating. I LOVE that “return on investment”. Let’s focus on proper mens’ workout routines and proper women’s workout routines. No long boring hours in the gym… just productive fat burning workouts.
OK, so let’s restate the 3 main points and consider our own personal, sensible action steps for the next 2 – 4 weeks.
1. Your Heart Rate is the small hinge that swings the Big Door; remember how to boost metabolism
2. Earn your Leisure HOURS by Delivering Intense Training MINUTES
3. This could help Reduce the likelihood of Osteoporosis and Diabetes
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