Video: 10-Minute Metabolism Boosting Workout

This great 10-minute workout will build and strengthen your muscles throughout your entire body and raise your metabolism so you burn more fat for longer. The exercises are fairly simple and pretty much any fitness level should be able to do them - you will just go with the weight that is appropriate for you. This one works, arms, legs, back, and everything in between - all in just 10 minutes. You will want to have hand weights available for this workout. And for more fun metabolism-boosting workouts, see below.

Metabolism Boosting Workout, Full Body Fitness, Class FitSugar
We know you're pressed for time, so we asked celeb trainer Ashley Borden to create a quick workout that will help build metabolism-boosting muscle. This work...


More Fun Metabolism-Boosting Workouts:
   

12 Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels.

Metabolism slows down due to the following factors: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that often occurs with old age.

Here are several ways to fire up your metabolism:

Strength Training Circuit-2 (Photo credit: Phil Manker)

1. Build lean, mean body mass. There is a slight decline in metabolism with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Up the level of resistance
-Utilize advanced exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Increase resistance and/or speed

2. Eat breakfast. A lot of people ignore the fact that breakfast is the most important meal of the day. It may seem counter-intuitive, but those who eat breakfast are usually thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during late morning or if one waits until the afternoon to eat, as your body starts to go into starvation mode and conserve calories.

3. Avoid sugar. Avoid sugar. Avoid sugar. (This one is so important I had to repeat it three times!) Sugar enables the body to store fat. For best results you should consume only food that helps sustain an even level of blood-sugar. Additionally, regular exercise at least 2-3 times a week helps stabilize blood sugar levels.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, people who do not get enough sleep are much more likely to gain weight. Also, muscles are regenerated during the last couple of hours of slumber, so if you're short on sleep your muscle mass may start to decline.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. The majority of bodily functions involve water, and lack of water causes the body systems to slow down, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals per day that are timed 2 to 3 hours apart. This keeps your body from going into "starvation mode," as it sees there is plenty of food available, so there is no need to store fat.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism. (See # 7 above.)

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns. (See #7 above.)

10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism and increases fat storage. Also, people tend to eat excessively when stressed.

green tea (Photo credit: vordichtung)

11. Guzzle that green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed. It is absorbed more evenly into the body, so you won't get the jitters like with coffee.

12. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains. Whole foods contain complete complexes of nutrients that the body needs to function optimally and shed excess fat.

Achieving your desired body weight is never impossible if one has the determination and patience needed to stabilize your metabolism, which plays such an important role in weight loss. However, you do need to realize that eating right and working out is not just a passing fancy, but a way of life - at least if you intend to make lasting positive change to your health and fitness.

Reaping the Benefits of Resistance Training

Do you want to have a stronger and more lean and toned body? One of the best things you can do to achieve this is to add resistance training to your workout routine.

What Is Resistance Training?

Resistance training involves activities that use weights, machines and even body weight to exercise the muscles. It is also known as strength training or weight training. This can be very helpful in achieving a healthier and leaner body.

This kind of training is usually associated with athletes who are seeking to build strength. Some people might think that resistance training will increase the size of the muscles, but in actuality this isn't necessarily true. Resistance training is simply about increasing the strength of the body, not its size.

This form of exercise can be practiced by anyone who wishes to build and tone their muscles to give the body a better look. Even the elderly can reap significant benefits through resistance training, which can help prevent atrophy and disfunction as we age, and may even reduce the incidence of osteoporosis. (See benefits below for more on this.)

How Does Resistance Training Work?     

 (Photo credit: Wikipedia)

A resistance training program will often include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. Resistance bands or straps may also be used. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result in the enlarging and increasing of the nerve cells to help in the muscle contraction.

Before doing any resistance training, it is best to consult first with your personal physician and also a qualified trainer. This goes especially for people who have medical conditions or are overweight.  If using equipment, you also will need training on which equipment is best for the needs of your body, and how to properly use the equipment to avoid injury or muscle strain.

Resistance training can also be done without using equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that your muscles will work against. Other types of calisthenics, as well as yoga, Pilates, and a number of other exercise forms also include resistance exercise without equipment or machines.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, they may experience problems with bone mineral density as the remodeling may not be as active anymore. This is especially a problem for post-menopausal women.

Bone mineral density is usually supported by hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this - and it can be done at any age.

2. Increase Strength
Strong bones and strong muscles are one of the major benefits of a resistance training program. As your muscles work against the weight, they pull against the bones, which creates additional bone strength and density.

Resistance exercise of upper arms and forearms (Photo credit: Wikipedia)

3. Increase Range of Activities
When your body is strong enough to carry a considerable weight, then you will also be capable of doing more strenuous activities. When you can do more, not only will you have a sense of accomplishment, but studies show you will gain higher self-esteem and more interest in life, and you can live a more active and enjoyable lifestyle.

4. Reduce Body Fat
Stronger and more active muscles increase metabolism, which helps burn fat even when you're not working out. Resistance training will also improve the tone of your body, so that it will look leaner and trimmer.

5. Improve Health & Function for the Elderly
For the elderly, undergoing a resistance training program will help improve their health and decrease many of the risks brought about by aging. They can be more independent, without needing to rely on other people for doing simple things. It also decreases the risk of injury, and promotes longevity.

6. Improve Heart Condition
Regularly doing resistance training can result in lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart disease is also reduced to a considerable extent.

Resistance training however must be done properly. It requires commitment and consistency. It needs to be done in a regular basis, following a schedule that the doctor or the physical trainer recommends. If done incorrectly, the benefits you'll receive may be much reduced, and some exercises may even cause injury if overdone, or if your body is not ready for them.

The key here is to simply take your time. Do the exercises one step at a time, and do them correctly. As your body condition improves, you can move on to more challenging tasks. As your strength increases, so will your overall muscle tone and condition, and your general health.