Hey everyone,
I read a really interesting article from Ryan Andrews at Precision Nutrition website and wanted to pass on the information. As the title of this blog depicts, if you want to have a high metabolism and burn more calories even 3 to 4 hours after a workout the answer is high intense exercise.
As Ryan Andrews says any of these workouts will boost your metabolism:
-Interval Running, Climbing, Cycling, and Rowing
-Resistance Circuits
-Body Weight Circuits
-Rope Jumping (Skipping)
-Running Hills
-Burpees, Jumping Jacks, and Other Plyometrics
-Medicine Ball Tosses and Rotations
-Kettlebell Exercises
-Tire Flipping, Fireman Carries, Farmers Walking and Other Strongman Activities.
As you can see from these workouts mentioned above the heart rate (HR) is kept high involving a lot of muscles firing, and high oxygen demand. Any kind of activity will increase your metabolism as long as you have the 3 components: high HR, Oxygen consumption, and a compound exercise.
In addition to the 3 components mentioned above, there is a metabolism increase as a result of
Higher body temperature
Increased activity of the heart and respiratory muscles
Elevated levels of hormones that increase metabolic activity
Energy absorbing pathways and the conversion of things like lactate into glucose or amino acids
Recovery of muscle damage.
My personal favorites are: Kettlebells, Boxing/ kicking, interval training, sled pushing and pulling and Brazilian JJ(I have not tried it much, but believe it or not its a killer).
It should be noted that a well planned nutrition plan should be followed for a lean body (decrease body fat percentage)...if is that your main priority. Nutrition and exercise go together if you did not realize it.
Don't be one of those people that exercise hard and then eats like a PIG! This is the worse habit ever.......
Go out there and train hard...I'm out.
5 comments:
What is the card/fat/protien ratio for metabloism boosting and fat burning. Also how much protien can you eat at one time.
Well, Eliza nutrition is not my expertise but I will tell you what I know.
There is no ideal ratio. For fat burning I usually advice my clients to increase there protein intake...it can be 40% protein, 30% carbs and 30% fat. Its best to change the ratio so your body does not adapt.
Protein intake can be 1 to 2g per kg of body weight. If someone is an athlete the 2- 2.5g/kg is best.
Carbohydrates are equally important, especially before and after your workout. The carb intake at night can be a salad...with protein of course(meat or fish).
Reviewing the other day the nutrition plan of this new client of mine, I realize that his calorie intake was extremely low. This low food intake surely decreased his metabolim, that's why he could not see any positive results.
The home take message of this situation depicts that LOW NUTRITIONAL INTAKE = lOW MEATABOLISM, so make sure you have that in mimd.
if i eat mian douzina basturmaes tze shieftalies after my cardio, will i loose weight? i run and train hard.but i keep on gaining weight. i look like a brismeni mappa!! pls help
also i have an addiction on tashinopittes...i know it sounds bad but i cant help it. oufou!!!
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