- Begin the day with a high protein, high fibre, high fat breakfast as this will really get the metabolism going.
- Protein speeds up the metabolism whilst carbohydrates and fat slow it down. So ensure you include a source of protein with every meal.
- Eat every 3-4 hours. 4-5 meals throughout the day is ideal for maximum results. This helps boost your metabolism, keeps you feeling fuller for longer and avoids cravings. Be sure to eat meals though, not snacks.
- Drink 2-4 litres of water per day.
- Incorporate cinnamon in your diet as often as possible. It is a natural metabolism booster.
- Eat food high in Conjugated Linoleic Acid (CLA) as this is a natural fat burner. Found in food such as sweet potato, quinoa, organic butter, 90% dark chocolate and coconut oil.
- Ensure you are not suffering vitamin and mineral deficiencies. When your body has a deficiency, it is too busy trying to stay healthy to focus on your metabolism. Get tested and supplement where required. Eating a variety of wholesome fresh food rather than processed can help ensure adequate vitamins and minerals. Processed food that is fortified with vitamins and minerals is no help. The body doesn’t utilize those synthesized vitamins and minerals in the same way.
- Reduce high insulin spiking food such as sugars, simple carbohydrates, that is starches, keeping them for before and after training. When insulin is spiked, the body stores fat it doesn’t burn it. Having them before and after training together with protein, helps the body send the vital vitamins and minerals to all the cells in the body faster which in turns helps the body utilize the protein faster to repair and recover. Within an hour of ceasing exercise is the more efficient time to consume these starches.
- Having an espresso shot before exercise in a natural energy booster so you will get more out of your workouts. This ultimately works on your metabolism. Note it is before training, not after.
- Engage in regular exercise 4-6 times per week for at least 30 minutes per day. The best form being either High Intensity Interval Training (H.I.I.T.) and/or strength straining. Combining strength and H.I.I.T. burns explosive fat. Strength training builds lean muscle which in turns boosts your metabolism and burns more fat.
- Incorporate compound exercises in your workouts. These are exercises that use many joints recruiting the most muscles. Maximum results for minimum effort. Notice our classes have plenty of compound exercises.
- Sleep a minimum of 8 hours every night. It helps the muscles repair and recover. The more you rest the more energy used to repair the body. The better the repair and recovery the better the next recovery the better the next training workout, the more fat that will be burned for that recovery, and so on and so forth.
- Avoid artificial stimulants such as energy drinks and pills. These speed up your heart rate, increasing stress on the body. The stress increases cortisol levels which reduce your metabolism and fat burning.
- Reduce stress in your life. Stress triggers cortisol and whilst cortisol is elevated, metabolism and fat burning are not.
– Coach Terri
