Maximize Your Metabolism
By Craig Ballantyne, MS, CSCS
calories and you exercise. You do exactly what the
articles say - Your calories out are greater than
your calories in. You should be losing fat. But if
you arenít, perhaps youíre still not paying
attention to an often forgotten factor of fat loss -
your metabolism. Your metabolism is a measure of how
many calories you are burning each day. But did you
know that the food, exercise, and lifestyle choices
you make every day have a significant impact on your
metabolism? For example, if you starve yourself
(instead of following a sensible fat-loss eating
plan) your metabolism will slow down.
If your metabolism slows down,
it means your calories out will be less. And that
means no more fat loss, and possibly even continued
So for every day that you
continue to slow your metabolism with unhealthy
lifestyle choices, you get further and further away
from fat loss.
To help, Iíve put together a list of the top 10 ways
to maximize your metabolism, so that youíll burn as
many calories as possible each day so that you can
finally lose the fat.
For the exact workouts and nutrition
plan to help you lose the maximum amount of fat in as
little time as possible, visit www.TurbulenceTraining.com.
1. Donít starve yourself! Cutting
calories too much is one of the worst things you can do to
your body. Starving yourself actually causes you to lose
much more water weight and muscle than fat. Use fitday.com
to find out your daily calorie intake.
2. Eat 6-8 small meals per day with an emphasis on lean
proteins, fruits, and vegetables. You have to have a
nutrition plan, so spend a couple hours on a day off
preparing as much food as you can for the upcoming week.
3. Eat breakfast. You have to make this meal part of your
daily metabolism-boosting plan. At the very least, eat a
lean protein, drink some Green Tea, and consume a
fiber-rich fruit to get your fat loss day started right.
4. Eat healthy fats. Sources of healthy fats included
nuts, fish, olive oil, and flax oil. I consume 10 grams of
fish oil per day. Replace all processed carbohydrates in
your diet with almonds. For example, if you currently eat
a small bag of pretzels as a mid-afternoon snack, eat
almonds instead (eating the same number of total
5. Eat high quality foods that will help you control your
blood sugar levels, insulin levels, and energy levels.
Insulin management will help you lose fat and prevent you
form gaining fat. Controlling your hormone levels is the
#1 neglected factor in fat loss programs.
6. Eat 1.14g of protein per pound of lean body mass. If
you donít know your lean body mass, then simply eat 1g of
protein per pound of body weight. But if possible, stick
to the lean body mass recommendation, as that eliminates
excess fat mass when calculating protein needs.
7. Donít drink alcohol. Alcohol intake can quickly add
hundreds of calories and alcohol prevents fat burning.
Alcohol intake can also reduce testosterone levels, a big
no-no for men looking to get lean.
8. Drink Green Tea and water. While I donít believe that
either of these will increase your metabolism, I do
believe that they help prevent decreases in metabolism.
Not too mention, these are your 2 healthiest beverage
9. Stick to a consistent sleep schedule. Donít stay up all
night, and if possible, avoid working afternoon and
overnight shifts. If you must work shiftwork, stick to the
rest of these principles as strongly as possible.
10. Use the strength training with moderately heavy
weights (that allow you to complete 8 perfect reps per
set) and interval training for the most efficient and
effective metabolism boosting workout.
If your metabolism has slowed down due to improper dieting
or lifestyle, then follow these tips to help you get back
on track to lose fat and gain muscle. Once you correct
your metabolism, you will be on the road to losing the fat
for good. Just in time for summer.
About Craig Ballantyne
Craig Ballantyne, CSCS, M.Sc., is one of the top Strength & Conditioning coaches in North America. He trains athletes and executives in Toronto and is a member of the Training Advisory Boards for Men's Fitness and Maximum Fitness magazines. Craig also works extensively with athletes and is currently a consultant to Rugby Canada helping the National Team prepare for the 2007 World Cup. Craig's fat loss and workout tips are featured every month in Men's Fitness and Maximum Fitness, and in numerous on-line newsletters. Craig’s trademarked Turbulence Training workouts and comprehensive workout manuals are featured on his website www.TurbulenceTraining.com.
About Craig's Trademarked "Turbulence Training System"
This is the training method that Menís Fitness magazine and elite personal trainers are calling the most effective fat loss training system in the world. Craig Ballantyneís trademarked Turbulence Training system allows you to burn fat without long, slow cardio sessions, without fancy equipment and provides an exciting new alternative to the time consuming traditional weight training workouts you see in the muscle magazines. You will enjoy challenging, sweat-pouring workouts that burn the most fat humanly possible in the shortest period of time. No other workout program compares to Turbulence Training when it comes to time efficiency. The workouts are ideal for busy executives, students or parents with young children. In just 50 minutes or less, three days per week, you can get leaner, stronger, fitter and more muscular with a total strength and cardio workout, and you can even do it in the privacy of your own home. No fancy or expensive machines are needed since you can do so many of the exercise with your own body weight. To learn more, click the link below: