by Greg Landry, M.S., Exercise Physiologist
I receive a few hundred email messages every month with questions about pills and other potions to boost metabolism. I hope by now you know that “miracle fat-burners” don’t work. However, the need to boost metabolism is a legitimate one. I believe that the main reason so many people are overweight is because their metabolism is lower than it should be. This means that they burn fewer calories and over a period of months, this adds up to stored fat.
The good news is that you really can rev-up your metabolism so that you’re burning MORE calories 24 hours a day, yes, even while you’re sleeping! I developed the “Super Boost” to do just that. Now, I want to warn you that this is strictly for those who are VERY serious about weight loss and health and are willing to do what it takes! My “Super Boost” takes a major commitment on your part, but it works. It will send your metabolism through the roof! Please keep in mind that you should gradually work up to this frequency and duration of exercise and that you should see your doctor before making any changes in your eating or exercise habits. Here’s my “Super Boost” in a nutshell…
1. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a DAILY basis (preferably in the morning) for 30 to 60 minutes! Forget this twice-a-week stuff. Your body was designed to be active on a daily basis! When you are, your metabolism will soar!
2. Do an additional 15 to 30 minutes of aerobic exercise in the evening, five days per week. Some people like to do this just before dinner to decrease their appetite, but after dinner is fine too. In the interest of injury prevention and not getting bored, try to alternate the type of exercise you do. For example, try walking in the morning and aerobic dance in the evening.
3. Incorporate “intervals” into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are explained in detail in my article “Intervals for Weight Loss”.
4. Tone your muscles with strength training six days per week. This should be done just after an aerobic exercise session. You should exercise each body part three times per week. For example, work on the lower body on Monday, Wednesday and Friday and the upper body on Tuesday, Thursday and Saturday.
5. Always eat breakfast! Skipping breakfast sends the message to your body that you’re starving. As a protective mechanism, your metabolism slows down.
6. Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a rake rather than a blower, etc. Look for the “hard” way to do things!
Okay, now get movin’ and supercharge your metabolism!
I want to thank Greg for contributing to our Update this month and let you all know that you can find more articles by Greg Landry as well as a free monthly newsletter at eDiets.com.