Burn Calories and Lose Weight » Muscle Building

How To Raise Your Metabolism To Burn Fat

success — Tue, 23 Mar 2010 01:16:01 +0000

One of the main reasons that people struggle to burn fat is because they are laden with misconceptions about how you lose weight or they don’t understand the most important aspects of burning fat. I have seen many people who attempt to lose weight by not eating much. This will actually have a negative impact on your ability to lose weight. The best way to burn fat and lose weight is to raise your metabolism, yet despite this, dieters often ignore this very important fact. They believe if they merely cut their calories to insanely low levels that they will be able to drop the pounds they want to get rid of. They are constantly searching for the magic bullet that will provide them with extreme weight loss. However, in the end they are once again met with failure.

As I mentioned the best way to lose weight and burn fat is to raise your metabolism but how do you do this? There are two basic ways to go about this. The first is to pick up your general activity throughout your day and the second and most effective way is to build muscle. We will take a look at each of those in a second but before we do I want to talk about something you can do to keep your metabolism from slowing down.

Eating often throughout the day will keep your metabolism from grinding to a halt. The main mistake that many people make when trying to lose weight is that they don’t eat enough. There is a direct correlation between the number of calories that we take in and but it is not as simple as that. If you cut your calories too drastically then you will force your body to take drastic action. It will begin to store fat for energy in the future and it will begin to slow your metabolism down so that you do not create energy depletion.

When this happens you will struggle to lose weight even though you are eating a very restrictive diet. The key is to eat often throughout the day (around 5 or 6 times). You will eat smaller meals each time, maybe just a piece of fruit for some of the between meal snacks. This does a couple of things. It keeps hunger at bay and you are less likely to binge at any of your normal meals. It also keeps your insulin levels more constant throughout the day. This keeps you away from insulin spikes which may store fat when it occurs. This alone will greatly help your metabolism or at least keep it from dropping.

I heartily recommend dropping calories but only in the neighborhood of 250 calories or so below you BMR (basal metabolic rate). Your BMR is how many calories you will burn through normal activity during the day. It is this number that will increase when you increase your metabolism.

You can increase your metabolism through increasing your activity level. Spend more time exercising and more time walking or participating in general activity. The more you sit the less your metabolism will be. This is a problem since many of us sit all day at work. That is why it is important that you don’t do too much of it when you get home.

The biggest way to raise your metabolic rate is by adding lean muscle. If you are fortunate you will burn 300 calories or so each day by doing exercise. You can probably accomplish this in 30 minutes fairly active exercise. The bad part is in order to double it to 300 calories you would have to exercise at least an hour every day. There are also some other problems with that since once you get past about 45 minutes of cardio exercise you begin to eat muscle for energy.

However, the bulk of the calories that you body uses through the day has nothing to do with exercise but everything to do with the composition of your body. One way of calculating BMR is to do so on the basis of your lean muscle mass. For every pound of muscle in your body you will burn nearly 10 calories each day. The problem arise when individuals are only worried about weight loss and not what type of weight loss. If you were to lose 10 pounds in a month but 5 of those pounds were muscle then you would have slowed your metabolism down to the tune of 50 calories per day. This will fight against you and make it very difficult to lose weight going forward. If however, you were to change the shape of your body and not worry yourself so much with weight loss then you could see your body transform itself right before your eyes. The ideal would be would be to add 10 pounds of muscle but lose no weight. What it would mean is that you would have lost 10 pounds of fat in the process but added muscle so that you did not realize any weight loss. In this instance you would have raised your metabolic rate by 50 calories each day and would be well on your way to further weight loss.

Raising your metabolism will spur your fat loss and muscle building. Give it a try. Include weight lifting in your exercise program and begin to pack on some muscle.

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Are Dumbbell Curls Useful For Toning Your Arms?

Katherine Crawford, M.S. — Tue, 02 Mar 2010 08:15:36 +0000

Most fitness experts have a different opinion on the best exercises for reducing arm fat. Perhaps all these different opinions have you a little frustrated. I know I was frustrated at one point in time.

And with all the conflicting stances out there, how are you supposed to figure things out? This can be a very frustrating scenario.

The good news is that I’ve already dealt with this issue. And I’m ready to share my findings after years and years of research.

So without further ado, here is my review of curls with palms forward for losing arm fat:

1. Snap shot: Very few exercises do a good job of working a muscle through its entire range of movement. This exercise is an exception. It really puts the burn on the outer part of your biceps muscles.

2. Technique: Straighten your arms and maintain both palms facing forward. Grasp two dumbbells while keeping your core contracted. Bring both dumbbells up in a controlled manner. Then slowly lower them.

3. What not to do: Raising the dumbbells too high which engages the front shoulder muscles instead of the biceps. Not keeping the shoulder blades retracted and chest popped out. Jerking the dumbbells up which uses momentum instead of muscle.

4. Bottom line: This is a great exercise that every woman should include in their arm toning program. Combined with proper nutrition, this is a great tool for reducing arm fat. Just make sure that you maintain strict form when going heavy. And remember that going heavy gets you faster results.

Now I firmly believe that learning the right exercises for reducing bingo wings shouldn’t be like navigating a mine field. In order to prevent this from happening to you, please ignore all the marketing jargon and fad gadgets. If a exercise is really flashy then it probably isn’t very effective. And never forget that intensity is the number one factor for sexy arm success.

Writer Katherine Crawford, a Harvard fitness physiologist and former arm fat sufferer, teaches women how to lose loose arm fat quickly. Learn how to get sexy arms by exploring her blog about how to get skinny arms once and for all now!

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Whey Protein – Gain Muscle Mass and Burn Body Fat

success — Wed, 17 Jun 2009 11:38:20 +0000

All around us we see different protein supplement advertisements. I feel so bad to see huge amounts of false conceptions about the protein supplementation. If you’ve been trying to get in shape and build muscles for a while, you surely realized that all protein sources are not the same in terms of enhancing muscle mass growth..

The point I’m making here is simple. If you are after the best possible results, you will be pleased to learn than no other protein supplement is shown in research to provide more benefits to athletes than whey isolate. The latest research on whey reveals why whey isolate provides incredible edge for optimizing results from training. Best results are coming from using best muscle building materials.

Recent research showed that formulation of whey isolate protein is tailor-made to speed the muscle growth process during training but in same time to promote healthy immune function during this period of metabolic stress. High levels of amino acids stimulate massive increases in muscle protein synthesis rates as results of intense resistance training. Increasing muscle protein synthesis rates is the key to greater strength and bigger muscles.

However, the dose and composition of the amino acids determine the degree of muscle growth stimulation.

And here comes something what you will be pleased to learn. Hydrolyzed whey isolates possess the absorption kinetics and the amino acid profile that is considered by scientists to be best for muscle growth stimulation. 8 amino acids are effective for stimulating muscle growth.

However, the branch chain amino acids (BCAAs) are considered the most powerful. Particularly, leucine is now understood to be of tremendous importance for increasing lean muscle mass. Leucine plays a key role in igniting the pathways that accelerate protein synthesis and muscle growth. A rich supply of leucine to muscle after training provides greater stimulation of protein synthesis, thus promoting faster recovery and speeding the actual muscle growth process.

Digestion and absorption of a protein are critical to producing high levels of amino acids in the blood to stimulate the muscle growth process. Hydrolyzed, short chain (oligopeptides) whey isolates are shown to be absorbed faster and in greater amounts compared to other proteins. I hope you know that dieting and intense exercise cause an undesirable competition between muscle and the immune system for a limited amount of glutathione.

Low glutathione levels correlate with poor exercise performance. Supplementation with hydrolyzed whey isolate provides a rich source of cysteine that boosts glutathione concentrations and helps you obtain better results from exercise. So whatever protein supplement you are using I think the best would be if you check on this few points. If you start using any whey isolate protein and you apply proven muscle building nutrition and system, you will advance very, very fast. I have my own experience but also so many testimonials of other people reconfirming this.

What about the fat loss? This is generally unknown but may be of great use too. A high protein intake is most important for effective fat loss results. While protein is the most satiating macronutrient, recent research shows that whey may be the most effective form of protein to consume during periods of calorie restriction.

Supplementation with whey provides a powerful appetite-suppressive effect. Clinical trials reveal that people who consume whey before a meal are more satisfied from consuming less food. For people that are restricting their calorie intake to lose body fat, whey isolate supplementation curbs the appetite and satisfies hunger while consuming fewer calories. Supplementation with whey isolate will help control appetite and make dieting much easier.

It is clear from research that no other protein supplement is shown to provide more benefits to athletes than whey isolate. In bodybuilders, whey isolate is shown in research to build slabs of healthy, strong, lean muscle

By: Sasha James

About the Author:

You can build up Massive and Strong Body Fast, without risking your health. Feel free to download Free e-Book & Video’s. Sasha’s profound experience and personal example are sure way to fast muscle building success.

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