4 ways to Boost YOUR Metabolism

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4 ways to Boost YOUR Metabolism

by Body By Jess on Sunday, December 11, 2011 at 10:11am

If you’re carrying some extra pounds, it’s tempting to put the blame on a sluggish metabolism especially when you feel like you are trying hard to lose those pounds.
But is your metabolism really the reason? And, more important, is there anything you can do about it?
A super-charged metabolism is the holy grail of weight loss. It pretty much guarentees that your efforts to hit your target weight will pay off. Yet, it has a way of constantly slipping out of your reach.
Your age, gender, genetics, lean body mass and gender all influence your metabolism.  Sorry ladies, but it is true we have a slower metabolic rate than men and metabolism slows as we age!
But, don’t lose hope!  You can combat those factors and kick your metabolism into high-gear by incorporating a handful of lifestyle changes. 

Strength Train to Pump up Your Metabolism.
Strength training to build muscle tone is the most effective method of ramping up a sluggish metabolism. The more muscle you’ve got on your frame, the higher your metabolism goes.

Since muscle burns more calories than fat — even while at rest — the more muscles you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you.
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Never Go Hungry
Starvation is the ultimate catalyst for slowing your metabolism. To keep that from happening, spread out your caloric intake with several smaller meals and healthy snacks. The goal is to eat every 3-4 hours so that your metabolism never gets the chance to idle.

Water. Water. Water.
Like every other system in your body, your metabolism requires the proper energy to run at full capacity and efficiency. When you’re sufficiently hydrated, your blood is better able to carry nutrients and oxygen to your cells, making them capable of their highest metabolic function.
drink at least 80 ounces of water daily and more on days you exercise. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips
Intensify your Workout
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try an intense circuit training class or include short bursts of sprinting during your regular jog or walk.

Your best bet for keeping metabolism revved: Build muscles, snack on low-calorie, high-protein foods, and keep moving!

Gaining muscle, fights fat!

So you want to look toned up for this summer but your still scared that weight lifting will cause you to look big and bulky. One of the biggest mistakes people make when starting an exercise routine is not incorporating resistance training in with their cardio and nutrition routine. When we add resistance to our muscles are muscles grow adding more overall muscle mass. Doing this will condition your body to burn fat more efficiently even when you're resting! Some people think, I'll just cut calories and lose the weight. Well by just cutting calories your body starts to slow down its metabolism making it harder for you to shed pounds! Besides our bodies aren't meant to be skinny their meant to be healthy! You might think, I don't want to be a "muscle head" but you don't have to be. Resistance training can be a lot of fun not just pumping iron! When I train I incorporate not just resistance but balance and flexibility as well. If you're intimidated and don't know where to start then hire a trainer (LIKE ME) to help you meet your goals of an over all healthy body! Make today the day you TRANSFORM YOURSELF! www.mybodybyjess.com and look under training for more details!  Summer is right around the corner!

A very special training client and friend

The last two weeks have been very hard for me to comprehend, that one of my very dear friends and clients will be moving away.  In the past year in a half I have been training Jessica 3 days a week and for the past 8 months we have also been running together 2 mornings a week.  This amazing women has lost 66 lbs, over 17% body fat and over 38 inches all over.  I remember when I very first started training Jess and I was having her do some intervals on the treadmill, walking for 1 minute and jogging for 1 minute.  She looked at me and said "Jessica, I don't jog nor do I run and I don't ever plan on doing either!"  My response was "Haha...I hear this all the time.  You are only jogging at a pace that is comfortable for you and I will watch you very closely.  You can do this!"  To her surprise, she did it and didn't think or at least express it being so bad as she originally thought.  Jess and I ran our first half marathon together in May of 2010 and ran across the finish line together.  As I wiped tears from my face, I could only remember the Jess that first signed up for personal training and told me she would never, nor ever planned on running.  I was so incredibly proud of her and she never seems to amaze me still to this day with the accomplishments she has overcome.  She is truly an amazing individual and a wonderful friend.  Funny thing is with my job is I really get to know each one of my clients pretty well.  When you are working with someone for an hour, 3 days a week, you find out quite a bit about someone.  I had the pleasure to work with Jess for the past year in a half and in that time we became very good friends.  I consider Jess, one of my very dear friends and am honored to have got to train her for so long and help her make life transforming changes in her life.  She is now at her goal weight and holding strong!  She looks amazing and just has a beautiful glow to her.  I am very excited for her new adventure but am so sad to lose her.  She is leaving for out of the country for 3 months and then will be back only for a brief period of time before she moves out of town.  This is one truly amazing friend and client and I am so very proud of her!

Check out my website to see Jessica's before and after pictures and testimony.  www.mybodybyjess.com
Click on Training and her testimony is at the bottom of the page.

Before

Boosting your metabolism

1. Don't skip breakfast. Eating lean protein in the morning will help get your metabolism revved up for the day ahead. Protein from egg whites, for instance, will help stabilize your blood sugar, make you feel fuller, and keep you from overeating later in the day.
2. Resistance training. Working out with some form of resistance—resistance bands, weights, or a stability ball—helps build your muscles. And because one pound of muscle burns way more calories than a pound of fat does, the more muscle you have on your body, the higher your metabolic rate will be.
3. Interval training. Short 10-minute explosive cardio sessions followed by less intense cardio for the same amount of time will rev up your metabolism. For some of the best interval training workouts come try my Bootcamp class on Tuesday morning at 9:15 am and Tuesday evening at 5:15pm!
4. Get your beauty rest. Human growth hormone works directly on cells to increase your metabolic rate by 15 to 20 percent and can only be produced during the hours of deep sleep. So make sure you get a good night's sleep!
5. The magic mix. At mealtime, try consuming lean proteins from chicken and white fish along with complex carbohydrates from fruits and veggies. This magical combination will speed up your metabolic rate as food is transformed into usable nutrients, and you'll build muscle and burn fat during the digestive process.
6. ¡Ay, caliente! Studies show that hot peppers, spices, green teas, and caffeine can give your metabolism a sudden surge by stimulating the release of stress hormones. 

Keeping your body constantly guessing on diet is a great way to boost your metabolism.  Feed your body every three hours in smaller portions and watch your calorie intake.  Be sure to consider how much exercise you do throughout the day and figure out roughly what your BMR (Basal Metabolic Rate) is before you restrict your calories.  Making sure that you eat enough food is extremely important.  We need to fuel our bodies regularly and keep them satisfied with healthy, clean nutrients.

For me personally, I eat every three hours and my body knows when its time to eat.  I don't let myself get hungry or else my meals aren't as great.  I eat first thing in the morning, with in a half hour of getting up.  My breakfast usually includes 3/4 cup cooked oatmeal, 1 cup non fat plain or vanilla Greek Yogurt, 1/2 to 3/4 scoop Strawberry 100% Whey Protein and 1/4 cup mixed berries.  I occasionally throw in 1/4 cup of Fiber one to my yogurt mix for some added crunch and fiber!  Oh, boy is it yummy, too!  I also eat that often for a snack, minus the oatmeal.  It is a real treat for me.  I also mix it up by going a little more on the plain side but a clean and great source of protein which are eggs.  I will have  1 cup cooked oatmeal along with cinnamon or 1/4 cup blueberries and then 4-5 egg whites scrambled.  

Since I am on the go every single morning, I have a little cold lunch bag that I pack around with me in my car.  I pack almonds, Greek yogurt, Light String Cheese, 100 calorie pack hummus, celery sticks and sometimes carrot sticks & protein powder.  This way I have for sure my morning snack and a back up for my third meal if needed.  I try to always stay prepared ahead of time with my snacks and meals, so this way I always stay on track.  

I have great energy, get good sleep, and take care of my body to the best of my ability.  Now don't get me wrong, I am not perfect and have treats every now and then.  I don't deny myself of anything, if I truly am wanting a treat.  However, I also don't crave junk very often and the occasional times I do give in to temptation, I feel so sluggish and have less energy that I don't do it that often because I don't like the way I feel.  I am big on practice what you preach.  I do my best to live a healthy and clean lifestyle so I can be a healthy role model and example to others.  I feel that my job in the fitness industry is to be a Fitness role model for those in need of guidance and assistance in their daily life.  I hope that with my blogs, classes, personal training & knowledge that I can be some sort of light in your journey to a healthy new you!  

Have a wonderful weekend and I hope everyone has a great time running or walking the Shamrock Run this Sunday!

**Don't forget your Green attire for the race!!  Hope to see you there!

The Biggest Loser, Canby Style

You more then likely have heard of "The Biggest Loser" on TV.  I have watched it quite a few times over the past few years and love it, just as most others do.  Although, I don't watch it very often because I don't make time of it nor do I watch much tv, I still manage to hear about it from clients or friends.  I have found that many people are inspired by this show and find great motivation from it.  So in a smaller perspective and a little different scenario I am putting on a little "Biggest Loser, Canby Style".  My purpose is just to hold people accountable for their healthy habits and making a lifestyle change of making exercise a regular routine and eating clean.  I am a huge preacher about eating clean and exercising daily.  Life can't get much better when you take such good care of your body and feel great!  I want others to experience this feeling on a daily basis!  I wish I had the time to do the full competition like on Tv, but with my schedule I just don't have that kind of time.  So my Biggest Loser is to hold those participating accountable, getting their measurements, weight and body comps at the beginning and then end of the competition.  During the 11 weeks, I will post stats of everyone's weekly weight loss, total weight loss from start date and total weight loss percentage.  I have given the option to those who wish to not have their first name disclosed to just use initials.  My reasoning in doing this is the accountability.  This will show each one of the participants where they stand in the group on a weekly basis and also make them push harder for their goals!  Participants will weigh themselves weekly and email me their weight in which I will keep tally of.  I am also providing a weekly email to the participants which will include a variety of motivational pieces, information, workout ideas and tips and nutrition ideas, tips and recipes!  My plan is to fill each one of the participants with motivation, ideas and information to help hold them accountable and excited and motivated during this 11 week challenge!  Please help me by encouraging these participants during this challenge!  By holding them accountable, praising them on their efforts will then help them push through the trials and struggles of their everyday life and struggle to meet their goals!  I look forward to this opportunity to help whoever wants to participate meet their goals!  I am volunteering my time so that way all of the money is used for another motivation piece.  The overall top 2 participants with the largest percentage of body weight lost will win cash!  I am also giving another cash prize to the participant who loses the most total inches.  Best of Luck to you in this challenge and if you know of anyone that would like to participate please have them email me so we can get their weigh in and measurements done by this Friday, March 11th!
Stay focused and motivated and you will reach your goals!  Happy Monday!

Why do we critique ourselves?

Why is it that women are so hard on themselves and men can think that they look like a million bucks when strutting a beer gut, loss of hair & no sense of humor?  Studies show that women are far worse critics of their appearance and bodies then men are.  Why is this you ask?  Sadly, society has set unattainable standards of perfection we buy into day in and day out.  Women have a fear of being arrogant, having a distorted perception of attainable beauty.  I have worked with many women in my career that have had beautiful bodies and are gorgeous women all around, looks and personality, but yet they still nit pick themselves to death.  My opinion is that women focus more on the appearance of themselves and what they look like and what other women look like and constantly compare whether they mean to or not, it happens at some point in time.  Men not so much, they don't or at least as often stare at other men and judge themselves, "Wow, that guy has a nice butt!"  or how about "That man looks really good in his outfit, I wonder where he got it from?"  I don't think so!  This does not happen as often as women look and watch the appearances of other women.  Why do we do this to ourselves?  It is impossible to get the approval of everyone.  Instead, try to focus on the good health for YOU!  Taking good care of your body by exercising, eating regularly and clean is what is going to make you feel and look fit and healthy.  This maybe be challenging for some with having to change your schedule around however just ask your self, how important is my health?  How important and what is it worth for me to feel my best and give it my best effort to do so?  Are you worth it?  Hell, yah you are!  Do it for YOU and YOU alone!  Making yourself happy first is the first and foremost important thing.  Then you won't care much or as much of what other think of you because you will be so confidant with yourself that the though of what others think of you will rarely cross your mind.  

Living in the moment sounds very exciting.  However, imagine if we truly lived like this everyday.  Would we eat what we want, partly like no tomorrow and simply excuse any bad behavior?  Sure, seize the day certainly suggests living each day with passion and spontaneity, but how about we find a happy medium?  Do it in a way that will perpetuate long-term well being.  Take one day at a time, do something good for yourself each day and reap the benefits for a lifetime.  Use the gym as an example or your exercise classes you go to.  Why are you working out?  Is it because you feel you should, or because most everyone you know and associate with is doing it?  WRONG reason.  Sorry but by only exercising for this reason is not going to do a dang thing for you.  Think of it this way, you are improving your overall health.  You are working on improving your energy, lowering your stress and becoming a happier person.  I often hear of how intimidating people are of they gym, so they don't work out.  WRONG AGAIN.  There is no excuse to not workout.  You don't have to become a member of the gym if you are intimidated by it (by the way if people are there judging others then they have far worse problems then you do) then you can exercise at home or sign yourself up for local exercise classes.  (I hear that Body By Jess has some fun and exciting classes for all levels of fitness :) )  Generally, people at the gym are minding their own business and are all there for the same reason. They are hardly starring others down and criticizing what others have going on, when all they want to do is get their workout done and get out of there!   Don't get me wrong; I am guilty of this on occasion as well.  None of us our perfect and we all just want to strive to do and be our best.   I work on building my confidence with who I.  I do the best to be a fit and healthy influence to others and my peers.  For now, I 'm going to keep working hard, spend quality time with friends and family, and stay on track with my workouts and eating clean.  After all, isn't that what helps us reach true happiness and security?

Focus on food first

Make a new plan for yourself and set goals!  We’ve all said it: “Diet starts Monday,” or “I can be bad – it’s the weekend.” This is why most diet plans often fail. The key is to stay motivated, consistent and to make your workouts and meal plans fit into your lifestyle. It’s not always the diet that fails; it’s the motivation to stick with it that people lack. Research shows when others hold you accountable to your plan you are more apt to succeed. The more you share your goals with others the greater your chance of success.

You can work out until you’re blue in the face, but if you aren’t eating right, you will never achieve the results you are seeking.  It’s important to remember: whole foods first, fortified foods second and supplementation to accommodate any holes in your nutrition plan. What you put into your body is one of the few things you have control over.  We can’t always find time to make it to the gym or get a workout in, but we always need to eat. There is a strong movement towards clean eating (unprocessed, unrefined, whole foods).  It’s all about reading ingredients now.  It’s just like putting bad gas in a car. It’s still going to run, but overtime it’s going to break down the engine.  I see it over and over again, where you will be so motivated to exercise and workout but then don’t pay attention to what you put in your mouth.  Like I said above, you can work out until you are blue in the face but if you don’t have your nutrition in check then you will more then likely won’t achieve the goals you want to achieve.   Eating every three hours is key to getting our metabolism restarted and going strong.  Eating clean, proper portion control and a well balanced diet along with exercise will help you reach your goals in a timely manner.  It is those off days, weeks, months that set us back further and further from our goals.  I am not just talking about an off meal once or maybe twice a week, I am talking about eating unhealthy foods and too much of them all day long for a few days, weeks, or months that will set you back.

Many people believe eating healthy is expensive – but ultimately, not eating healthy is more costly. An unhealthy lifestyle leads to more doctors’ visits, more time off work and has been linked to chronic diseases. You may eat out less frequently and it may be less convenient, but in the end your waist and wallet will thank you.  Just think about it; you eat whatever you want or is most convenient for your lifestyle and you exercise but pretty soon as time goes by and you haven’t met your goals are it is taking quite a bit longer to make progress then what you had in mind so then you revert to Nutri-system, Meti-fast, Jenny Craig, diet pills, etc..  Now look at how expensive your food is costing you!  I hear about this everyday, people pouring hundreds of dollars out to these food companies to buy processed foods that are packaged and prepared to save time and thought about what you are going to eat during the day.  Don’t’ you think this is a more expensive route to go then just making an overall change of teaching yourself, your children and family of how to eat healthy and clean!  If you have kids, what do you think you are teaching them about nutrition when you buy your food, it comes in the mail or you go pick it up and you eat something totally different then what you prepare for them because you want to lose weight?  You are doing nothing for them in the long run when they run into the same problems you have and they are wanting to lose weight.  Start the cycle now!  Make a lifestyle change and shop clean and eat healthy!

Happy Monday!

Just an extra tip…..

Gaining just five pounds of muscle can help a 130 lb woman burn an additional 250 calories a day. The more muscle you have the more metabolic you are, meaning the more calories you burn at rest. More muscle = less cardio. There is a misconception that building muscle will make you bulky. Due to lower testosterone levels, it’s virtually impossible for women to gain massive size. Weight training really is the fountain of youth. An hour of cardio won’t benefit you if it is not something you enjoy. In fact, it creates stress, rather than reducing it. Instead, try 30 second sprints on a treadmill (30 seconds running/30 seconds rest x 20 minutes). Interval training like this can help boost your calorie-burning power – and you won’t get bored. Or, try plyometrics – explosive body movements using your own body weight – a favorite training technique of Olympic athletes yet can be performed by anyone at home. Bonus – no equipment necessary.