Charleston Personal Trainer Coach Reveals 7 Secrets For Increasing YOUR Metabolism through Charleston Personal Training Program

Charleston Personal Training Coach Reveals the 7 "Secrets" For Increasing YOUR Metabolic Rate through Charleston Personal Training Program

By Kyle Radaker, M.S.

There are many options and recommendations circulating with respect to achieving better health, improving fitness and losing weight. The key to YOUR success is to find the "common ground" of these various programs and dieting recommendations. While each might boast of their "secrets" to success, you can bet that improving metabolism is at the heart of each process! For this reason, the effectiveness of Charleston Personal Fitness training programming lies on a strong foundation built upon science

"Why so?" All factors of improving Charleston health, Charleston wellness, Charleston fitness and Charleston performance programming depends on Charleston weight loss and the key to weight loss is improving Charleston metabolism. So "what is metabolism, anyway?" We talk about it all the time, but ask somebody what it means and you'll get all kinds of answers.

"Metabolism" is "the process by which a substance is handled in the body" (Merriam Webster Dictionary). There are many forms of metabolism going on in your body right now with the common explanation focusing on "calories in" versus "calories out." Obviously, when you eat (take in) fewer calories than you burn (put out) you will lose weight. But it's not just "weight loss" you should be focused on; more specifically, it's FAT loss!

So what are the "secrets" to success and at the heart of an effective process?

1. Build Muscle Mass -Charleston Personal Fitness Training and Strength conditioning builds lean muscle tissue, which burns more calories at work AND at rest. The more lean muscle you have, the greater your metabolism, and therefore the more calories you will burn! The bottom line is that muscles require calories to maintain/sustain them. So as you increase muscle, your body uses more calories for maintenance. How do you start strength training? Callisthenic exercise is a great starting point! Try some light stretching, push-ups, crunches, and a few body weight squats or lunges. Purchase some exercise bands from your local fitness retailer or use 5 lb. free weights to perform simple biceps curls or triceps pulls. All of these will increase the activation of muscle fiber and therefore result in boosting your metabolism as well as contributing to a more shapely physique.

2. Aerobic Activity 3-5 Days a Week -While "Aerobic" activity (also referred to as "cardio" activity) in and of itself does not improve your Charleston RMR (Resting Metabolic Rate) the way Charleston Personal Fitness Training and Strength conditioning does, it DOES account for more calories being burned. And when performed on a regular basis, aerobic activity is the key to fat loss! You see, Charleston Personal Fitness Training and Strength conditioning is what increases the amount of lean muscle mass on your body (see Secret #1). And increasing activity on any given day results in lean muscle mass burning more fuel. As the intensity of activity increases, so too does the amount of calories burned. How do you start aerobic training? WALKING, yes walking, is a GREAT place to start. Add 5 minutes to your walk each week, with a goal of 45-60 minutes/3-5 times per week.

3. Do NOT Drastically Reduce Your Caloric Intake or Skip Meals -Keep in mind that food is "fuel!" If your body senses fuel is in short supply, it will conserve energy by slowing your metabolism. The first thing your body will get rid of as a means to conserve energy is lean muscle, which takes energy away from more vital needs such as proper organ function in your body! What happens over time is that your body will store excess energy (food) as fat to make certain there is a supply of energy for the body to use when intake is restricted. The end result is a decrease in lean muscle mass and an increase in fat-NOT the goal! A better strategy is to determine the minimum amount of calories your body needs to maintain optimal functioning, otherwise known as BMR (Basal Metabolic Rate). Once you know your BMR, do NOT reduce caloric intake below this point! In fact, further consider how many additional calories you burn (beyond BMR) through your lifestyle and daily activities. BMR plus lifestyle and daily activity caloric expenditure equals TDCE (Total Daily Caloric Expenditure). With TDCE as your goal for daily caloric intake, divide those calories into 5-6 different small meals/snacks through out the day. The process of metabolizing/digesting food continuously throughout the day, in and of itself, will increase metabolic rate.

4. Consume Small Amounts of Protein with Every Meal -When you eat, the majority of food is converted to blood sugar/blood glucose, the primary fuel source for most of your bodily functions. Blood glucose levels are tightly controlled by insulin, a hormone produced by the pancreas, which lowers the blood glucose level. Insulin shuttles glucose to the processes needing fuel in your body. However, when there is an excess of blood sugar, the insulin will take this excess fuel to fat cells for later use. The higher your intake of "sugar" through eating foods such as candy, cake, soda and refined foods the higher the level of insulin released by your body to control the level of blood sugar/blood glucose. Most researchers agree that protein helps to stabilize the secretion of insulin into your blood stream, a process that can affect metabolism and reduce the amount of fuel stored as fat! NOTE: Not ALL proteins are created equal and have varying affects on your body! It is the opinion of Charleston Personal Fitness Training that PLANT BASED PROTEIN should serve as the majority of protein intake!

5. Increase Lifestyle and Daily Activity -The more you move, the more you burn! You can actually make a significant addition to the number of calories you burn each day through relatively insignificant changes in lifestyle. For example, things such as taking the stairs instead of the elevator, parking at the furthers spot available versus the closest spot when at the grocery store, mall or office, walking the dog instead of just letting him outside, gardening and/or performing house work may result in a significant amount of calories being burned! Keep in mind that 1 pound of fat equals 3,500 calories-so if you burn an additional 500 calories of fat each day-7 days a week, you burn an extra pound of fat off of your body each week!

6. Increase Your Water Intake -The metabolism of fat is performed by the liver as stored fuel is converted to energy. The liver performs many other functions, but this is one of it's highlights. Another of the liver's duties is to assist the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to work overtime, lowering its total productivity. The result is you're your liver can't metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, you're setting the stage for your body to store fat-NOT the goal! As you begin to give your body the water it needs, your body gets rid of the water it was storing in your ankles, hips, thighs and maybe even around your belly (i.e., "water weight"). Your body figures it doesn't need to save these stores anymore and trusts the water will keep coming. If it does, eventually the flushing process will subside and so too will the relay races to the bathroom-this is called the "breakthrough point!" 8 X 8-ounce glasses is the recommended prescription for daily water intake and might require a few weeks to build up to! Your water consumption should be spread out throughout the day. It's not healthy to drink excessive amounts of water at one time so try to pick three or four times a day when you can have a big glass of water, and then sip in between. The key is to prevent yourself from getting thirsty-if you do feel thirsty, you're already becoming dehydrated.

7. Get Adequate Sleep -As funny as it sounds, sleep deprivation may make you fat and not just because you're susceptible to cases of the late-night munchies. According to researchers at the University of Chicago, women who got less than four hours of sleep per night had a slower metabolism than those who slept for a full eight hours.

It's important to understand that you're not "stuck" with the metabolism you were born with. In fact, you can change and control many things with Charleston Personal Fitness Training and Strength conditioning to boost. One of the main ways is through exercise. But, boosting your Charleston metabolism isn't the only benefit of Charleston exercise and Charleston weight loss programs. Get started with a Charleston program, following the guidelines above, and you'll quickly learn for yourself the other benefits of getting fit. A balanced program, including Charleston Personal Fitness Training and Strength conditioning, Charleston Integrated Cardio Training, and stretching coupled with a healthy approach to eating is the key component of physical fitness.

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