Siobhan Byrne: Speed it up - increase your metabolism
In the first of a two-parter our fitness expert discusses how to boost your ability to burn fat
What exactly is your metabolism? Without getting all scientific about it - it's the conversion of food to energy and how quickly or slowly your body does it.
But as we all know at this stage - everybody is different. Your sister or brother may be able to eat all day long and not gain an inch, but you might pile on the pounds just from the smell of baked goods.
There is actually something we can do to help speed things up, especially if you find your metabolism slower than it once was. Certainly age and continual bad eating habits over the years can play havoc with it, especially if you have been prone to yo-yo dieting.
The good news is that there are ways to help speed things up, and over the next two weeks we are going to discuss ways of getting your metabolism back on track, so you are again able to eat clean, healthy foods in reasonable quantities without the fear of putting on fat.
Know your Daily Calorie Expenditure (DCE). This will allow you to keep on top of food portions and to continue making good decisions;
Introduce interval training. This high intensity increases the amount of oxygen your body needs and, in turn, burns more energy;
Do not cut calories. If you cut calories your body goes into "starvation" mode and will begin to store energy (fat);
Build lean muscle. Building lean muscle will increase the amount of calories you burn at rest and during exercise;
Have a diet high in good fats and lean protein. This will help regulate blood sugar levels and also help preserve lean muscle mass;
Eat less, but more often. Break your regular three meals (breakfast, lunch and dinner) into six smaller meals (breakfast, snack, lunch, snack, dinner, snack). This will prevent you from feeling hungry, which often leads to bad food choices, but also keeps your digestive system busy and allows you a constant flow of energy throughout the day.
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
Boost your metabolism#1
Around the worlds
1/ Start by stand upright holding a kettlebell in front of you.
2/ Then switch the kettlebell into one hand and swing it around to the side of your hip.
3/ Then move it behind your back, change hands and move it in a circle until you come to the front again.
Clean and press
1/ Start in a squat position with your feet shoulder-width apart and the kettlebell between your legs resting on the floor while holding it with both hands.
2/ Lift the kettlebell to the chest, coming up on your toes keeping the elbows high.
3/ Then bring the kettlebell overhead and return to start position.
Dip on the Swiss ball
1/ Start with you feet shoulder-width apart and your hands behind you on the Swiss ball.
2/ Dip down towards the floor and then return to start position.
Close grip press
1/ Lie on the Bosu ball supporting your upper back and keep your hips bridged.
2/ Face your palms together with the dumbbells at your chest and push with the back of your arms to a straight arm position without locking out the elbows. Then return to start position from the chest.
Health & Living