Simple yet important!!!

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Metabolism Mastery

by Dr. Debra K Tibbitts

The easiest and most natural way to get your body to lose excess fat is by

increasing your metabolism.

Metabolism is the sum of all the processes the body usesto make, maintain and

breakdown body mass andproduce energy.

It is an indispensable part of a healthy fitness foundation.

This foundation consists of regular exercise, healthydiet, proper mindset and

astrong metabolism.

Differences in metabolism can be why two people onthe same weight loss program

have differing results.

It can be extremely discouraging when you are following a program perfectly and

still not losing weight like you desire or having the energy you need.

The basic principles of increasing your metabolism are nothing new, in fact they

will sound like common sense.

They involve proper diet, proper exercise and proper rest.

Proper Diet:

Remember that diet is really the sum of what you eat on a regular basis, not a

temporary restriction.

If you focus on eating in ways that you can maintain forever you will have much

better results than using drastic measures that are not sustainable.

So here are some simple steps to take:

·Eat more frequently tospeed up your metabolism.

This does not mean eat more, but just eat more often.

Minimally 3 meals a day but there is some evidence that 5 – 6 small meals a

day are even better.

·Have breakfast and never eat too late into the night.

You can delay breakfast if you are not up to eating first thing in the morning,

but don't skip it.

It can be something small.

It is good to get fuel in when it is most likely to get used and not late in the

day when your body is going into a rest phase.

·Watch what you should eat and what you should not eat.

Stay away from all things white: flour, sugar, salt,

white rice, white potatoes and milk.

·Vary the amount of caloriesevery day.

By changing the amount your metabolism will not

get into a routine.

·Water is the cheapest fat burner so hydrate throughout the day.

Water is needed to break down and flush fat out of the body.

Many times when we think we are hungry we are really in need of hydration, not

food.

So it helps curb your appetite as well!

Exercise:

·Do Resistance Training With or Without Weights

Resistance training helps build muscle and muscle burns a lot of calories.

This means a shapely and toned physique you do not to be big and bulky.

·Walking

Taking a brisk walk, particularly after a meal has been proven to decrease the

amount of fat stored. It is also energizing and stress-relieving.

Decreased stress hormones = decreased fat storage.

·Swimming

Swimming is an extremel ysafe form of resistance exercise and cardiovascular

exercise.

Swimming burns a lot of calories, is easy on the joints and is great for

toning muscles.

·Interval Training

It has been proven that high intensity interval training that has brief periods

of intense activityf ollowed by slightly longer rest periods is extremely

effective for increasing metabolism for hours afterward.

·Mix it Up!

The body is great at adapting to change so if you are still doing the same

exercise routine you did 6 months ago you will not be seeing much benefit from

it.

Changing things up at least monthly keeps your body from settling into a routine

and keeps you from getting bored.

Rest:

·Good quality and proper quantity

This allows adequateserotonin, the chemical that helps the brain maintain its

feelings of well-being and happiness and decreases cravings.

·Have the room dark

Darkness=Deeper Sleep

·Relax prior to going to bed.

Best to read a book, listen to relaxing music or take a warm bath prior to going

to bed.

·Most people need 8 hours rest to re-charge their bodies and their minds.

***Start with a positive mindset.

Set goals and make sure you spend some time daily reinforcing them to yourself.

***Most of your success will lie in your commitment and in your ability to

believe in yourself.

Apply the simple principles outlined above and you are well on your way to a

speedy metabolism that allows you to achieve the body you desire and energy to

burn!

Respectfully,

Dr. Debra