Start-Up Lean Fitness Metabolic Boost

Boost Your Metabolism

The healthy approach to boosting your metabolism is achieved by a carefully selected exercise program and a diet that provides nutritional support. Increasing your metabolism will benefit your health and well-being by increasing fat metabolism and lean body mass (muscle), and in turn, promote a desired body weight. A metabolic boost  requires adequate calories  to provide fuel for energy and the nutrient base to promote healthy body function. Caloric restriction is counter productive, and can actually promote increased fat storage. There are implications to poor nutritional content and inadequate activity levels, namely, adult onset diabetes, heart disease, and obesity, to name a few.

Nutritional Support

• Protein provides essential amino acids for lean body support. Protein synthesis following exercise is required to build muscle mass.
• This can be accomplished by eating foods that sustain muscle mass and increase metabolism.
• Protein can be selected from lean animal products:

1. Salmon
2. Tuna
3. Chicken
4. Turkey
5. Eggs

• Adequate protein content is 1.0 to 1.2 grams/kilogram body weight. Therefore, a 165 pound individual (75 kg) requires 75 to 90 grams of protein per day. This can increase to approximately 1.5 gr/kg body for a highly active athlete that desires increased muscle mass for their sport.

• A Vegan diet can also provide adequate amounts of protein and  additional fiber content. Fiber is important for the digestive system and affects the metabolism of carbohydrates. Increasing choices from the Vegan diet, even for a meat eater, will provide additional antioxidants and nutrient dense foods that are beneficial for decreasing the effects of heart disease, diabetes and obesity/weight gain. These health issues may in part be caused by an inflammatory effect on the body’s systems.

1. Beans: Black, Pinto, Kidney
2. Whole grains
3. Nuts: Almonds, Walnuts, Peanut Butter
4. Veggies: Broccoli, Asparagus, Spinach, Carrots
5. Fruits: Avocado, Apples, Blueberries, Strawberries, Bananas, Grapefruit
6. Oils: Olive, Canola, Almond, Coconut
7. Hot Peppers, Jalapeno, Cayenne
8. Water: Get your 8 glasses per day.

These are a few of the Metabolic Boosting Food choices you have that provide the fuel and nutritional support to your daily diet.

Proper Exercise

Compliance to an exercise program is a requirement if you expect an increase in metabolism. The bottom line is to exert yourself. We have too many options (computers, work, Television/Electronics/Games) in our daily life that keep us from moving. The result is a sedentary lifestyle that leads to poor health.

There are “best” choices for exercise. The most important is to just move and exert on a daily basis. The best choice for increasing your metabolism is to incorporate a strength training routine into your weekly exercise program. Strength training increases lean body mass. As you increase lean body mass you will begin to increase your metabolic rate. This means that even at rest you will continue to burn calories. Strength training combined with aerobic activity is the most beneficial combination for total fitness. This will result in increased lean body mass, increase the utilization of fat as an energy source, and improve cardiovascular function. Protein content must be adequate to sustain muscle development. If you are attempting to lose body weight, an individualized fitness plan must be developed that takes into consideration your body type, your medical history, and your personal fitness goals.

Combine Program:

Perform each exercise for 20 seconds immediately followed by second exercise for 20 seconds, then rest for 20 seconds. Repeat this for 3 sets.

Combine #1

• Push-up or Chair Push-up

• Body Weight Squats

• Total Time 3 minutes

Combine #2

• Squat Fly
  • Perform with less than 5 lb. weights in each hand.

• Planks
  • Perform off toes and hands, or knees and hands.

• Total Time 3 minutes

Combine #3

• Bridge With Alternate Leg Lift

• Hands Behind Head Alternate Leg Reach

• Total Time 3 minutes

Perform this routine 3 days per week.

Walking-Based Intervals

• Walk at a slow, easy pace for 3 minutes.
• Walk at a fast, stepped up pace for 3 minutes.
• Repeat this for 5 sets (30 minutes).
• Gradually build this to a total of 60 minutes (10 sets).

Interval Walking:Physical Response

Interval Walking Training Study

Perform this routine 3 days per week.

These exercise routines are intended to be for a beginner to intermediate level of exercise tolerance. The basis of this routine is to increase the intensity of exercise, a requirement for boosting your metabolism.

Learn More:Start-Up Lean Fitness

Written by Randy Bauer

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