Are you tired of spending hours in the gym week after week only to see minimal results and no drop in the size of your waist? Incorporate the following tips to give your body a Metabolism Makeover and get a new body.
1. Multi-Joint Exercises. Leg extensions and bicep curls my help a bodybuilder defined their muscles, but single joint exercises and machines will do little to help get you the body you desire. Instead, focus on exercises like the squat, deadlift, and overhead press that use multiple muscle groups and are performed standing.
2. Turn off the treadmill and kick up your cardio with Kettle Bell Tabata Intervals. A 2008 research study has shown that people who did 40 minutes of aerobic exercise three times per week for 15 weeks gained fat. The reason this happens is because your body is always trying to store energy (fat). So as a result your body becomes more efficient by adapting to the exercise and burning less calories with each session. Aerobic exercise is very easy to adapt to. However, interval training is much harder for your body to adapt to. A 1994 study showed that participants in a interval training program burned nine times more fat in less time than the participants in the aerobic training group. Another study has also shown that by using a 4-minute interval of 20 seconds work and 10 seconds rest (Tabata Protocol) 3 times per week resulted in the same cardiovascular benefits as doing aerobic exercise for 60 minutes three times per week. When it’s time for your next cardio workout try the following Kettle Bell Tabata Interval Instead.
- Kettle Bell Swings
- Burpees
- Kettle Bell Front Squat
- Push Ups
*Perform each for 20 seconds with a 10 second rest after each exercise, repeat 2 times.
3. Incorporate total body hybrid exercises. Hybrid exercises save time and burn more calories giving your metabolism a boost. So what is a hybrid exercise? A hybrid exercise is combining two or more exercises together using the same weight. Try the following: barbell rows, barbell RDL, barbell front squat, barbell OH Press. Perform 5-8 reps of each exercise before moving on to the next, after completing all exercises rest 2 minutes and repeat for 2-3 sets.
4. Eat Breakfast. If you haven’t been eating breakfast one of the fast ways to boost your metabolism and weight loss is to starting eating breakfast. By skipping breakfast you put your body in a state that promotes fat gain and is counterproductive to your results.
5. Eat every 3 hours. There is an old saying “Eat like a horse, not like a bear.” Horses graze all day and have a lean muscular body, while bears binge on fish and then go sleep for 3 months. The bear while muscular isn’t particularly lean. Eating every 3 hours will keep your metabolism running high and blood sugars level preventing your body from dropping into fat storage mode.
6. Opt for low carb, not low fat. Numerous research studies have shown that a low carb diet will result in greater fat loss than a low fat diet. However, you still need to watch where your fats come from. You want to get your fats from lean meats, fish, nuts, and olive oils, rather than from fried greasy and processed foods.
kkkNew Group Fitness Class Addition - starting this Wednesday we will be adding an additional group fitness class time. The time will be 7 p.m. and the Recovery & Regeneration class will follow at 7:30.
da6 Principles of Nutrition Seminar - since March is National Nutrition Month we will be offerring a free Nutrition Seminar Thursday March 25th at 7 p.m. This is open to Members and Non Members. For more information call 724-698-7897.
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