Sunday 23 October 2016

Siobhan Byrne: Fire up your metabolism to burn fat

Our fitness expert continues her tips for boosting your weight loss

Siobhan Byrne

Published 27/09/2016 | 02:30

Siobhan Byrne: a faster metabolism means burning more calories
Siobhan Byrne: a faster metabolism means burning more calories
One leg stiff leg deadlift 1
One leg stiff leg deadlift 2
Close Grip Push up from Swiss ball 1
Close Grip Push up from Swiss ball 2
Front squat 1
Front squat 2
Glute bridge heel drag
Glute bridge heel drag 2

Last week we discussed some of the easier ways to get your metabolism back on track and help speed things up - after all, a faster metabolism means burning more calories, and that is always going to be good news.

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One of the main concerns most people have is that they may overeat, simply by having more regulated meals - but feeding your body little and often, with the right food groups, can really help you to 'lean-up'. Don't be tempted to save up all your calories for just one or two meals - that will, eventually, lead to weight gain.

You may also be surprised at just how much you ate at one sitting in the past. What may have worked for you in your twenties more than likely will not work later in life when you are trying to shift those extra pounds.

Try these top tips

* Eat a good breakfast - This will set you up for the day. Opt for something high in protein and fats to keep you feeling fuller for longer.

* Save money on your electricity bills - Turning down the heating thermostat in your house will turn on your own personal thermostat. Our bodies like to stay at 37 degrees. Sitting, sleeping or being in a cooler surrounding will make your body burn calories to provide internal heat.

* Opt for 'good carbohydrates' - Eating white breads, sugar and other simple carbohydrates increases the amount of insulin produced.

These carbohydrates are stored if they are not needed, which increases body fat. Opt instead for slow-releasing carbohydrates from fruits, vegetables and whole grains. These sources of carbohydrate have a high fibre content, and take the body longer to break down. They also have a high nutrient content.

* Do things you enjoy and don't stress - This reduces the amount of cortisol produced in the body. Doing things you enjoy will promote the release of adrenaline, increase your heart rate and, in turn, burns more calories.

* Keep active on rest days - Walking to the shop, instead of driving, taking the dogs for a brisk walk, using the stairs instead of the lift in work all increase the amount of calories burned.

Do each exercise 12 times before moving on to the next one. When you have completed each exercise, that is one set. Catch your breath before moving on to the next set, and do three to four sets, three to four times a week

One leg stiff leg deadlift

1/ Start by holding two kettlebells with straight arms at the side of your legs, balancing on one leg with the other slightly behind.

2/ Raise the back leg as you lower the torso and kettlebells toward the ground, keeping the front leg as straight as possible. Push off the straight leg to return to start position.

Close Grip Push-up from Swiss ball

1/ Start face down balancing on two hex dumbbells with your legs raised behind on the Swiss ball. Have your hands no more than chest-width apart.

2 / Dip the body down into a pus-up and push straight back up to start position. Do not allow the lower back to dip throughout the exercise.

Glute bridge heel drag

1/ Start on your back with your heels on a ball, your legs straight and your hips bridged.

2/ Drag the ball towards your buttocks, bending your legs at your knee and rolling your foot along the ball. Finish the exercise with your feet flat on the ball and then repeat.

Front squat

1/ Stand upright with your feet flat, no more than shoulder-width apart and with a barbell held under your chin.

2/ Lower your body toward the floor, pushing your hips back and down and bending your knees. Push through your heels to return to the top position.

Tip: if you struggle to engage your glutes allow the feet no further than hip-distance apart throughout the exercise.

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