Metabolism-Boosting Exercise November 16 2012
Not all exercise will help you burn fat or boost your metabolism. If you’re trying to speed up your metabolism and strip your body of excess fat, you must do an hour of cardio a day and lift weights three times a week in a specific way. Let me break down how to get it right, so you can use your time and energy most efficiently and achieve fast results.
It’s best to exercise in the early morning – not just because it gets the workout out of the way, but because your body is in the low-sugar, carb-depleted state that most effectively burns fat and speeds up the metabolic process. Drink a full glass of water and take a fat-burning L-Carnitine supplement the minute you wake up. Enjoy a cup of black coffee (two sweeteners are fine but no milk) and get to it. I strongly suggest that you get the cardiovascular part of your training out of the way first because it’s the most time-consuming and makes you sweat! You need to do one hour of moderately-paced cardio every day (yes, that means seven days a week) until your body is prompted to burn fat.
The best type of cardio exercise is the one you like best. You don’t need to kill yourself; you just need to move. If you like biking indoors, check out a recumbent bike. I find women who are on their feet all day prefer them because they burn calories and make you want to ride them! You can even read on them. This was even how I got Martha Stewart to do her cardio!
If you want to lose body fat, you must do add weights to your cardio routine. Working out to lose body fat is different that just working out or bulking up. If you don’t want to bulk up, you must find the right balance of lifting weights at least three times per week in a circuit-style manner (no resting in between sets) and working the whole body every workout. Precisely how you lift depends on your strengths and weaknesses, as well as your body shape. For instance, a woman who bulks up in the thighs and buttocks will want to stick to slimming moves for the legs. Don’t be afraid to lift heavy because lifting heavy will keep your body tight. The trick is to do just the right sets and exercises. Use the heaviest weights that you can safely manage while performing 12 repetitions per set. Lift with intensity, as if you’re in a rush. If you’re tired, go slower that day but do it. You will not be sorry.
Finally, remember that controlling your diet is 80% of the weight-loss battle. Focus on green vegetables and lean proteins.
To recap, here are the four things that you need to do to get leaner and in the best shape of your life.
1. Lift weights at least three times per week.
2. Do your daily cardio for 45-60 minutes at a moderate pace.
3. Food is 80% of your success, so eat clean, lean food.
4. Take the right supplements for fat loss.