Lose Weight By Burning MORE Calories!

Table of Contents
What is a metabolism? Dont Diet Its Going to Take Some Sweat Soldier! Start Eating !hill "#t and $eat %& Slee& !on)l#sion ' 1( 1( 3 4 5

What is Metabolism?
+o#r metabolism is the amo#nt o, energ- in )alories that -o#r bod- b#rns in order to maintain its weight. Whether -o#re slee&ing/ r#nning/ sitting/ standing/ riding in a )ar or eating a bowl o, )ho)olate ,#dge i)e )ream/ -o#r bod- is )onstantl- b#rning )alories in order to kee& -o# going. Think o, it as a ,ire within -o#/ b#rning -o#r ,at and ,ood awa-. 0o/ sorr- b#t -o# wont b#rn eno#gh )alories )hewing -o#r )ho)olate ,#dge i)e )ream to )an)el o#t the )alories -o# 1#st took in b- eating that bowl o, i)e )ream. It wo#ld be ni)e i, it worked that wa-/ b#t it doesnt. Get an- gro#& o, women together/ and e2en some men/ get them talking on the to&i) o, their metabolism and -o#ll hear moaning and groaning and )om&laining abo#t how their metabolism is so slow/ that when the- were -o#nger the- )o#ld eat an-thing thewanted to and not gain weight b#t now i, the- sim&l- 3think3 abo#t a &ie)e o, )heese)ake the- &#t ,i2e &o#nds on. Its a sad b#t tr#e ,a)t o, li,e that as we age o#r metabolism slows down. It doesnt sto& 4altho#gh at times we might ,eel as tho#gh it has5 b#t it does )hange. The reason ,or this is be)a#se we ha2e more lean m#s)le mass at *( than we do at (/ and lean m#s)le mass is what hel&s b#rn )alories. Some &eo&le ha2e higher metabolisms than others and are able to b#rn o,, the )alories the- eat and ne2er gain an o#n)e. "thers ha2e metabolisms slower than a sl#g and e2er-thing the- eat seems to sti)k with them and not get b#rned o,,. 0o two &eo&le are alike in the )alories the- b#rn and the rate o, their metabolism.
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$a2ing said that/ is it &ossible to boost -o#r metabolism in order to b#rn more )alories and be able to lose weight? E2iden)e s#ggests that there are a n#mber o, wa-s to hel& ma6imi7e o#r metabolism in order to more e,,i)ientl- )ons#me the ,ood we eat/ whether were walking/ reading or e2en slee&ing. 8oosting -o#r metaboli) rate is &ossible and Ill show -o# how.

Dont Diet
When we see bea#ti,#l models in maga7ines and s2elte a)tresses in mo2ies/ we are tem&ted to )#t down on o#r eating in order to lose weight and look more like them. We de)ide to sto& eating as m#)h so we )an dro&s some &o#nds. 9ess ,ood taken in sho#ld mean -o#ll lose weight :#i)kl-/ right? 0ot ne)essaril-. "#r bodies are 2ere,,i)ient at storing ,ood as ,at as a de,ense against star2ation. When -o# )#t -o#r )alories/ and i, -o# do it drasti)all- eno#gh/ -o#r bod- &ani)s. Think o, it in terms o, an arm- and its rations. 8od-; >etabolism; stead-! Em&hasis on the slow!= 8od-; >etabolism; <?#st make s#re we ha2e eno#gh ,at stores to get thro#gh this ,amine= <@-e @-e !a&tain!=
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<Danger! Danger! Theres not eno#gh ,ood! Were star2ing!= <!#t down on &rod#)tion men/ were going into s#r2i2al mode! Slow and

"rders ha2e been gi2en and 2oila/ th#nder thighs are born. "r ?ell- 8ellies/ saggarms/ do#ble )hins/ saddle bags and an- n#mber o, ,at stores are )reated in order to make s#re that -o#r bod- doesnt star2e. Think o, it as the general o, an arm-/ la-ing in stores ,or a 2er- long winter. When -o#r bod- is in s#r2i2al mode/ it takes ,ewer )alories to s#stain itsel,/ to maintain its )#rrent weight. E6)ess )alories are stored as ,at and the stores are &ar)eled o#t to the soldiers rel#)tantl- and 2er- s l o w l - in order to make s#re the reso#r)es last as long as &ossible. Se2ere restri)tion o, )alories is a s#re ,ire wa- to )a#se -o#r metabolism to slow down to a )rawl. I, -o#2e been )rash dieting ,or -ears witho#t e6er)ising then -o#r metabolism has been a,,e)ted. Dieting like this b#rns m#s)le and the less m#s)le mass -o# ha2e/ the less )alories -o# b#rn and the slower -o#r metabolism. +o# will now need ,ewer )alories to maintain -o#r )#rrent weight. This means that i, -o# )ons#me more )alories/ -o#r bod- wont need to #se them ,or energ- and will store them. $elloooo bell- ,at. When -o# &#t the weight ba)k on/ and -o# will i, -o#2e been )rash dieting/ then it will be &#t ba)k on as ,at. This means that -o#r metaboli) rate has &robabl- dro&&ed a little bit ea)h time that -o#2e )rash dieted. A#tting on more ,at and losing m#s)le will )a#se -o#r metabolism to slow down e2en more. It seems like a )-)le o, doom/ doesnt i? It )an be i, -o# dont break that )-)le. Im abo#t to show -o# 1#st how to in)rease -o#r metabolism in order to b#rn the most )alories &ossible/ e2en when -o#re slee&ing.

Its

oing to Ta!e "ome "#eat$ "ol%ier!

+es/ its tr#e. I, -o# want to boost -o#r metabolism/ the 2er- best thing -o# )an do is to start mo2ing -o#r bod-. Some e6er)ise is good ,or b#ilding m#s)le and some is good ,or 1#st &lain sweating and gi2ing -o# a good )ardio worko#t. While aerobi) e6er)ises like r#nning/ 1ogging/ &la-ing tennis or riding a bike will hel& -o# tone -o#r bod- and maintain -o#r weight/ the- dont do a whole lot to in)rease -o#r m#s)le massBwhi)h is what -o# need to do in order to boost -o#r metabolism. Weight training and strength training hel& b#ild m#s)le tiss#e and this is a good thing. Think o, -o#r bod-/ again/ in terms o, an arm-. Too m#)h ,at means too man- soldiers are weak and wo#nded/ not able to )arr- on the ,ight. 8od-; <Sir! "#r n#mbers ha2e been de&leted! Were not e,,i)ientl,ighting the in)oming )alories/ I mean missiles!= >etabolism; lines <Ce)r#it new soldiers/ DCES$ soldiers! A#t them on the ,ront and let them take on the )alories! I mean missiles! 8od-; <Sir/ -es Sir! !ommen)e li,ting weights 0"W!=

@s -o# in)rease -o#r m#s)le mass/ and de)rease -o#r ,at stores/ -o#r metabolism s&eeds #&. It b#rns more o, what -o# eat. +o#r bod- will re:#ire more )alories to maintain itsel,/ so i, -o# in)rease -o#r soldiers/ I mean m#s)le mass/ thro#gh weight
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training and strength training/ and )ons#me a lower )alorie amo#nt/ -o# will lose weight. ?#st dont lower -o#r )alories so drasti)all- that it sends -o#r arm- into s#r2i2al and hoard mode again. 8oosting -o#r metabolism thro#gh e6er)ise is 1#st one wa- to light #& those )alorie b#rning ,ires within -o#.

"tart Eating
+e&. Eat. +o# ha2e to eat in order to kee& -o#r metabolism r#nning in an o&timal manner. @re -o# ski&&ing break,ast in order to )#t ba)k on )alories and lose weight? 8ad battle &lan/ soldier. 9ets work o#t a battle &lan together here and Ill show -o# 1#st wh- -o# need to eat/ when -o# sho#ld eat and what -o# sho#ld eat. Cemember that not eating sends -o#r arm- into s#r2i2al mode/ right? It belie2es -o# are star2ing and so slows down its metabolism in order to )onser2e its stores. 9ets sa- -o#2e been aslee& ,or F ho#rs. +o# didnt ha2e an-thing to eat ,or two to three or more ho#rs be,ore -o# went to bed last night. 0ow -o#r bod- has been witho#t ,ood ,or abo#t 11 or 1* ho#rs. I, -o# ski& break,ast/ -o#re adding more time and -o#r bod- is starting to whim&er and wonder where its ,#el is and i, its e2er going to )ome and sho#ld it start )onser2ing now be)a#se star2ation is 1#st aro#nd the )orner? +o#2e got -o#r little soldiers all #& in a lather and thats not a good thing.

0ow/ what ha&&ens i, -o# go to bed/ get #& and eat a healthy breakfast? +o# ha2e/ in essen)e/ broken -o#r ,ast. +o#2e been ,asting ,or ten or more ho#rs and now its o2er. +o#r little soldiers )an rela6 and get ba)k to their normal d#t-/ whi)h is b#rning )alories instead o, storing them. Eat small meals and eat them o,ten d#ring the da-. Cesear)h has shown that breaking down the traditional three meals a da- into si6 smaller meals/ s&a)ed e2enl- thro#gho#t the da- will res#lt in a boost to -o#r metabolism. 0o this does not mean -o# )an go o#t and ha2e a >)break,ast meal in the morning/ a steak and ,ries two ho#rs later/ ,i2e Twinkies and a hoBho ne6t/ then ta)os with so#r )ream and g#a)amole ,or -o#r ne6t meal/ 88G ribs with mashed &otatoes ,or -o#r ,i,th meal and a tri& to that allB-o#B)anBst#,,BintoB-o#rsel,Bb#,,et at the mall ,or -o#r si6th and ,inal meal o, the da-. S#re/ -o# might be boosting -o#r metabolism a bit/ b#t -o#re o2er)om&ensating with too man- )alories and losing the 8attle o, the 8#lge in a 8IG wa-. +o#r soldiers will be so o2erBr#n with )alories that the- will be ,or)ed to store them as ,at. 8reak down -o#r meals into si6 smaller and $E@9T$IEC meals d#ring the da-. 9ower -o#r )alori) intake in a health- manner and -o#r little soldiers will not onl- win the battle/ -o#2e gi2en them the right wea&ons to win the entire war. @lso/ a2oid white in -o#r diet. Sim&le s#gars/ ri)e and re,ined ,lo#r are all absorbed :#i)kl- b- -o#r bod- and are t#rned into ,at stores. Eat more )om&le6 )arboh-drates. The- take a longer time to be absorbed into -o#r bod- and this enables -o#r blood s#gar to remain le2el. Tr- eating brown ri)e instead o, white ri)e/ whole grains in -o#r breads and &asta made ,rom wheat ,lo#r instead o, white re,ined ,lo#rs. @2oid )a,,eine and drink green tea instead. !a,,eine is known to bo)k absor&tion o, 2itamin !/ )reate a bit o, #nhealth- a)id in -o#r s-stem and stim#late s#gar )ra2ings. I, theres one thing -o# dont need when -o#re tr-ing to lose weight/ its s#gar )ra2ings. Green tea has antio6idants and doesnt ha2e all those nast- side e,,e)ts that )o,,ee )an gi2e -o#.

Drink at least F glasses o, water a da-. Water ,l#shes o#t all the to6ins that are set ,ree when -o#re losing weight. I, -o# are deh-drated/ -o#r metabolism slows down. Trdrinking 2er- )old wate when -o#re &#shing the $*". +o#r bod- has to remain warm and it will boost -o#r metabolism a bit ea)h time it has to warm #& a,ter -o#r glass o, i)e water.

Chill Out an% &eat '(

Do -o# en1o- a ni)e long soak in a hot t#b ,#ll o, water hot eno#gh to blister -o#r skin? Who doesnt? $ow abo#t s&ending time in a steam- sa#na with sweat &o#ring o,, -o#r bod-? >a-be -o# like t#rning -o#r thermostat down in the winter till its so )old -o# )an see -o#r breath in the ho#se when -o# talk?
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I, these a)ti2ities a&&eal to -o# then sla& -o#rsel, on the ba)k 4-es that will b#rn )alories too5 be)a#se heating -o#rsel, #& and )hilling -o#rsel, down ha2e been shown to boost -o#r metabolism b- abo#t *(H. S&eaking o, heat/ add a bit o, s&i)e to -o#r li,e and -o#r ,ood. St#dies ha2e shown that eating s&i)- ,oods/ those with )a-enne &e&&er/ or 1ala&eIos or )hili &e&&ers will gi2e a boost to -o#r metabolism as well. "le!

"lee(
+o# tho#ght that getting a good nights rest was 1#st to a2oid getting those mat)hing bags #nder -o#r e-es/ didnt -o#? Well/ think again. Cesear)h has shown that i, -o# get eno#gh slee& at night/ #& to F ho#rs or more 4i, -o# need more5 it will kee& -o# ,rom gaining weight. Aeo&le who do not get eno#gh rest are more &rone to gaining weight. So get some rest. While -o#re resting/ -o#re a2oiding stress. Stress is known to in)rease -o#r )han)es o, gaining weight. Stress releases a steroid )alled )ortisol whi)h de&resses -o#r metabolism/ thereb- en)o#raging -o#r little soldiers to )onser2e )alories as ,at. @2oid stress at all )osts.

Con)lusion
In the battle o, the b#lge and the ,ight against ,at/ boosting -o#r metabolism is one o, the best wea&ons -o# )an ha2e in -o#r arsenal. 9earn that in)reasing -o#r metabolism
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means not star2ing -o#rsel,/ it means getting o#t there and &#tting on some lean m#s)le mass/ eating small meals thro#gho#t the da- to kee& -o#r blood s#gar le2el and it e2en means a2oiding stress. Getting -o#r internal ,ire b#rning will hel& -o# lose weight and ,eel better abo#t -o#rsel,. Who )o#ld ask ,or more?

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