7 Easy Ways to Kick-Start Your Metabolism (Part 1)

7 Easy Ways to Kick-Start Your Metabolism

 

Ramp it up

By Kate Ashford
From Health Magazine
Raise a hand if you have a fast metabolism. Anyone? Truth is, we all think our metabolic rate is slowww—and assume that speeding it up would require two-hour runs and boot camp till we're wrecked.

Not so. In fact, all the little decisions you make about eating and moving make a big difference in your calorie-torching ability.

"Your metabolism isn't fixed," says exercise physiologist Gary Ditsch. "You can impact it significantly with your daily activity and diet." Adopt a few of these strategies to get the metabolism you crave—in the time you have.

Think: Strong

We all know weight-lifting builds muscle, and the more muscle you have, the more calories you burn. What you may not realise is that the calorie burn continues long after your last rep.

In a study at Southern Illinois University, exercisers who did a 15-minute resistance routine burned 100 extra calories a day for three days afterwards.

"Strength training causes micro trauma to the muscles," says Wayne Westcott, PhD, director of fitness research at Quincy College in Massachusetts. "Your body has to rebuild the muscle."

It does that by torching additional protein and carbs. Boost your fat burning: Three days a week, do 1 to 3 sets each of five resistance exercises (think push-ups and squats).

 

Lift First, Do Cardio Second

Exercisers who pumped iron 20 minutes before cycling melted more fat than those who didn't lift or those who waited longer between lifting and doing cardio.

So move right from the hand weights to that bike or treadmill.

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10 Exercises That Build Muscle Without Bulk (Part 3)

10 Exercises That Build Muscle Without Bulk

 

Chair Twist

Strengthens: Lower and upper abdominals, obliques, hips, thighs and butt...

Stand with your feet together. Bend knees, reaching hips back (knees behind toes), lowering until thighs are nearly parallel with floor; raise arms forward and up. Rotate torso to right and secure left elbow on outside of right knee. Hold for 3 breaths; return to starting position. Repeat on left side; that's 1 rep. Do 3 reps.

Dancing Half-Moon Kick

Strengthens: Obliques, hips, back, butt and arms...

Begin in a straddle stance with your knees bent and feet wide, and your toes pointing slightly outward. Shift your weight onto your right leg while straightening your left leg. Round your arms, as if holding a large ball, and bend sideways from the waist over your bent knee.

 

Quadriceps Stretch

Strengthens: Lower body, hips, legs, butt and thighs...

Start on hands and knees with feet toward stability ball or wall. Lift right leg, point right toes toward ceiling; move your knee 4 inches away from ball. Rest top of foot against ball. Slowly bring left leg into lunge position with left foot flat on the floor, knee over ankle; lift torso. Kick top of right foot into ball to contract quads; as you kick, use left leg to push body back and torso upright, stretching quads. 
Do 5 to 10 reps. Repeat on other side.

 

Waist Trimmer

Strengthens: Core and butt

Sit with knees bent to 90° (right knee in front, left knee to side with left toes pointing back). Place right hand on the floor and left hand on left hip. Bend slightly forward at waist, lifting chest. Lift left leg an inch off the floor (as shown); lower it. Do 20 reps, then press left leg an inch backward and forward for 20 more reps. Switch sides and repeat the sequence.


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10 Exercises That Build Muscle Without Bulk (Part 2)

10 Exercises That Build Muscle Without Bulk

 

Triceps Down Dog

Strengthens: Upper body, biceps, triceps and shoulders...

From plank position, bend elbows to lower down as far as you can, then straighten them. Lift your hips up as you push back into Down Dog position, pressing your heels toward the floor. Return to plank. Do entire sequence 10 times.

 

Twisting Knee Plank

Strengthens: Upper and lower body: arms, shoulders, abdominals, obliques and butt...

Get into plank position (the up part of a push-up). Twist your lower body to the left, then to the right; return to center. Bring your left knee forward to touch your left elbow; hold for 1 second, then return to center and repeat on the right side. That's 1 rep; do 20 reps.

 

Kneeling Glute Toner

Strengthens: Glutes, hamstrings, inner and outer thighs and abdominals...

Kneel with knees hip-width apart, and hold the back of a chair; tighten abs, tuck pelvis. Slide left foot back, lift knee and toes off floor; press straight back with foot (knee bent) 20 reps. Keeping knee behind hip, pelvis tucked, turn out leg slightly (toe to 8 on clock); lift toes 20 reps. Rotate thigh out; press foot back 20 reps. Lift leg diagonally to side 20 reps.Switch legs and repeat the series.

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