It’s been a while since I posted about how to increase your metabolism, and since then I have had conversations with many. It seems to be one of the hottest on going topics in health and fitness, and there doesn’t seem to be one killer answer to the question either. So for the sake of those who ask and for anyone else who is facing this problem, these are a few exercises you can include into your fitness program along with the 13 ways to increase your metabolism.

Instruction

Complete as many exercises as you can of each one within 15 minutes. Take a 1-2 minute break in-between each set

Dumbbell Split Squat

• Grab a pair of dumbbells with your arms hanging at your sides.
• Stand in a staggered stance.
• Put your right foot in front of your left.
• Keep your torso upright and lower your body until your front thigh is parallel to the floor.
• Raise yourself back up into the staggered stance.
• Max out to 8-10 reps
• Switch legs and repeat.

Allow the heel of your rear foot to raise off floor during descent so that the weight is transferred to your forefoot. Your knees should also point in the same direction as your feet throughout movement.

Cross-Body Mountain Climber

This exercise will work your abs muscles and should be performed at high speeds for maximum results.

• Assume a push up position.
• Your body should form a straight line from your head to your heels.
• Tense your abs! You will have to hold them that way throughout the entire exercise.
• Pull your left knee as close as you can to your right shoulder, without allowing your hips to sag.
• Return to the starting position and repeat, this time raising your right knee toward your left shoulder.
• Do 10 reps

If that gets a bit easy, do it on higher ground. That should test you.

Chin-up with Knee up

This exercise can be quite brutal at first, but once your strength increases you will be on your way to staying eternally ripped.

• Grab a chin-up bar with your palms facing your body.
• Do a pull-up so your chest reaches the bar, while also raising your knees to your chest. Slowly lower your body and return to the start.
• If you can’t complete a chin-up, simply raise your knees while hanging from the bar.
• Do 10 reps (or to failure)

All three of these exercises are bodyweight exercises and will work every part of your body. Working all parts of your body with compound exercises is an essential ingredient to maintaining overall fitness, but this is just the beginning. Stay tuned for more exercises and techniques that will boost your metabolism even further.

What metabolism boosting techniques have worked for you so far?

See you in the comments.

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This has been an on going problem for me, ever since I built my body up for muscle mass. But guess what’s surprising? I have a mesomorph body type; I am in my 20′s, yet my chest is in danger of being classed as having man boobs.

I have yet to fix the problem entirely and I have since had ladies make jokes that I have an A-cup chest… something some ladies don’t even have! This can affect anyone from those who have built muscle to those who want to lose fat. So for all those who have this same problem, read on and together we can all build our chests to how they should really look on a man.

Watch your diet

In general, man boobs would usually exist on those individuals who have 30% body fat or more and their chest would look like this.

Whenever this occurs, on almost any specific part of the body, there isn’t really any solid way to fix it apart from refocusing your diet. One will need to keep their saturated fat intake down. Tomorrow I will be posting ‘Killer foods for fitness (part 2)’. This will cover some of the best foods you can include in your diet to keep the fat off. If you are having real trouble you can always refer to ‘How to increase metabolism‘.

Once you have got your diet under control, you then want to get your body fat percentage down to at least 15% before you start to do any man boob fixing exercises.

What to avoid

If you are currently hitting the gym whether you trying to lose weight or gain muscle, it doesn’t really matter, man boobs are man boobs and you have to get rid of them. Maintaining a good diet is down to you, but in the gym, the one exercise that is regarded as the ‘manhood’ of all chest exercises is what you must avoid.

THE FLAT/ DECLINE BENCH PRESS

Why?

The classic flat or decline bench press exercise mainly focuses on the lower part of your chest (An area that you have already developed). By continuing to do this exercise you are only building up this area more. This will only hamper your efforts in fixing your man boobs and to build the perfect chest. What you need to focus on is,

INCLINE BENCH PRESS EXERCISES

This is the exercise that you want to put at the forefront of all your exercises at this man boob fixing stage. The incline bench press is the exercise that will give the support and structure for your upper chest. Here are the key incline bench press exercises that will work your upper chest.

• Barbell incline bench press
• Dumbbell incline bench press
• Front dumbbell raises

Work your upper back

The key reason for adding upper back exercises to your workout is to create balance. Not only that, it will also,

• Strengthen your ability to bench
• Prevent shoulder problems
• Improve your posture

And best of all, it will give your chest a great side view, making it look bigger!

Once you have finished with those, your chest will have gone from this,

To this

Building a perfectly shape chest isn’t always easy and like most things, it will take hard work and effort on your part. But once you have fixed those man boobs, the key thing is to then find a balance out and work with a variety of exercises to ensure you maintain the chest you have developed. Before I leave you, here is a routine to take away and follow AFTER you have fixed your man boobs.

This workout consists of more sets, more reps and will hit the chest from every angle and will give you the ultimate definition.

• Barbell or dumbbell bench press (flat and incline) 3 sets of 3-5 reps
• Dumbbell or cable fly’s 3 sets of 8-10 reps
• Push-ups -- 3 sets of 20-50 reps

Do you have man boobs? Have you managed to fix them?

See you in the comments

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This is a thing that affects most men (myself included). You know, legs as wide as your ankles . I may have been blessed in the high metabolism department, but because of that, i grew up suffering from what i call ‘ The chicken legs syndrome’.

What is the chicken legs syndrome?

It may not be as drastic as having legs as wide as your ankles (well it is for him >>), but it is legs that are skinny enough to drive that nagging fear of not wanting to wear shorts in the months leading up to summer, or fear of wearing lycra if you’re an upcoming athlete. Of course some athletes like 100/200m runners get away with it, as a ‘model’ 100/200m runner would have skinny lower legs muscles, but very high and powerful calf muscles (which gives them the very much needed short bursts of energy).

Most guys that do go to the gym won’t have too many problems building their upper body muscles. But the leg muscles are a much larger muscle group than those up above, and they require much more work if you want to increase their size. The majority of people tend to turn away when faced with difficulty in anything that we may face in life, and it’s no different here. Guys would beef up their upper body muscles, forget to work on there legs and end up looking top heavy. Being top heavy is bad because it affects and can cause:

1) Imbalance

2) Unnatural look

3) Performance (especially in a sport)

And it’s very noticeable. Working this muscle group is also essential for developing and maintaining a high metabolism.

So how can we beat chicken leg syndrome?

As i stated, it won’t be easy, but with some persistence, perseverance and by following the basic guidelines below, it won’t be long until you find yourself joining the Fat legged brigade.

Start as you mean to go on

You must start working on your legs from day one. If you fail to do this the results of your upper body workouts will start to surpass the efforts of your lower body workouts. When imbalance does start to occur, it will be hard to catch back up and will start to turn into a game of cat and mouse.

Alternate

Your leg workouts. By doing this you will be working all of the necessary muscles so that none get left behind. So be sure to implement that into your plan.

Keep up the cardio

Cardio exercise and other sports do stimulate your muscles to a certain degree. This usually isn’t enough to result in muscle growth, but it is essential for maintaining muscle activity.

ACT NOW! ….well not just yet. This is just a starter on the menu. Stay tuned for the next post. I’ll be outlining some of the key exercises that started to work for myself.

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As i mentioned in the last post. For all you low metabolism types out there, I really do have your best interests at heart. So…how can you become more like us high metabolism types? Well before you do anything change your mind set from ‘I’

Learn more about HCG weight loss diet.

to ‘I need to increase my metabolism’. Over the years I have always heard people say that ‘they need to lose weight’. This is wrong, and I would frequently have to correct these individuals and get them to say ‘I need to increase my metabolism. Why? Yes… you will lose weight, but without increasing your metabolism, you will put that weight straight back on!

So what are the benefits of increased metabolism?

- Lose weight and burn fat with less amount of activity
- Process food a lot quicker which prevents your body from having unwanted fats during workouts

Oh…us high metabolism types have it good

However, as i have previously mentioned, there are many factors that affect the metabolism such as age, gender, weight, hormonal changes, diet, genetics and daily physical activities.

Ok, that’s great. But how can i actually do this and become like you skinny people?

Here’s How:

Build up lean body mass

Metabolism decreases with age. To improve metabolism and exercising is one way to offset this problem. Lean muscle burns calories and the more you have the more calories you burn, even while resting. The amount of muscle you have is a strong determinant to the ability to burn calories and fat. Doing cardio exercises can boost your metabolism rate, and doing resistance or weight training can help building muscle. Building muscle is one of the key ingredients in losing fat and it is more effective than any weight loss or diet plan. Besides doing the cardio exercises, you might first take some simple tasks as walking or going up and down stairs to burn off calories.

Eat breakfast daily

Many people do not eat breakfast (I still don’t understand how people can do this!). Most of them think that it might help in losing weight if they consume as less meals as possible a day. However, they don’t realize that breakfast is the most important meal of the day. Breakfast boosts your metabolism rate and provides energy for the day. Alternately, the metabolism decreases if you don’t eat breakfast or eat later in the day. Haven’t you noticed that those people who eat breakfast are thinner than those don’t?

Don’t skip meals

Skipping meals is a wrong concept to most people who want to lose weight. What they don’t realize is that skipping meals will only make your metabolism slower, making the food you eat digest slower. This in turn will pack on the fats and turn the excess energy to unwanted fat.

Have a well planned meal

It is much easier to lose weight if you have a daily or weekly meal plan. You may plan what, when, where, and serving size daily. Also, you might want to write down what you have eaten for every meal, and check whether it is as healthy as possible.

Have smaller portion meals

Consuming 4 to 6 meals a day every 2 to 4 hours can increase your metabolism rate. It also gives the body a steady supply of energy and prevent over eating. You should increase your intake of healthy meals rather than stuffing your face full of junk food!

Drink more water

Water is not only a lubricant of the body, it also flushes the body out and keeps the kidneys operating at maximum efficiency. Lack of water causes the operation of the body’s functions to decrease and lower the metabolism rate. You should drink at least 8 glasses of water a day.

Sleep well

Getting a good night’s sleep can boost the body’s operations and metabolism. According to some researches, it stated that people who do not get enough sleep tend to gain more weight. In addition, the body uses sleep to heal and muscles are regenerated.

Sugar is bad

Taking too much sugar might overload the body and cause many serious health problems such as obesity and diabetes. Sugar might transform into fat and stick onto your body if it is excess. The human body cannot deal with a large amount of refined sugar that maybe present in your meals.

Spicy food

Spicy food is a good friend to boost the metabolism rate and help losing weight because of its ingredients. Therefore, eating some spicy food is good for your body. (Nandos anyone? )

Green tea is good

As we all know, the Japanese have healthier body’s and live better than most of us over in the West. Drinking green tea is one of the key reasons behind that. Both green tea and coffee contain caffeine, however green tea can boost metabolism without any side effects to the body, and it can prevent oxidation to the skin.

Take higher energy foods - including whole grain, beans, fruits, and vegetables

Taking these meals can provide more balanced energy to your body and assist with losing weight. It can also improve the process of digesting food.

Increase daily activities

Increasing your daily activities not only gives you a higher level metabolism rate, but also tend to burn more calories.

Reduce fat consumption

Increasing metabolism and losing fat is a simple equation. The fact is that you must always burn more fat than you take in, so let’s start by reducing fatty and oily food. You should also reduce your intake of sugar and carbohydrates.

By doing the above, it might improve your metabolism rate. If you stick to it you will start to see result within 3-4 week, and then you will truly be on your way to entering the world of the skinnys. Don’t stress over each little thing, but if you eat right and exercise, you should see a decrease in body fat. Most importantly you will have a healthier lifestyle and a much more energetic and happy YOU!

And of course, as we age, it’s better to be safe than sorry. Prevention rather than detection by taking up health insurance.

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Now this is something i blogged about in a previous post. But i didn’t really go into specifics. I am one of these high metabolism types and for years people have wondered how i can eat a whole house full of food in a day, yet stay in near perfect shape. Some may turn around and say:

‘ Ah… face it, you probably don’t eat a lot really’

This could be true if i ate my main meals at one specific time of the day, but it is not so! I would usually eat non stop until midnight ( WARNING! Avoid the Midnight feast -- i will talk about that in another post)

For most skinny, slim or average build guys, they are probably very active people with very active lives (myself included). So it may appear that they don’t eat much.

People may debate this fact, but i am talking from experience here and this is certainly the case! If you are the same and your metabolism is high i would i say that

YOU ARE TRULY BLESSED!

I dread the day that i may start to get fat from eating a whole house full of food, in quick succession! Why?

BECAUSE I LOVE FOOD!

Most people do. But for the majority who do eat house fulls in quick succession, they will put on weight and probably get fat. Metabolism usually slows with age to, so i am getting all my heavy eating years in there while it lasts. But fear not, for all you low metabolism types, i have your best interests at heart.

Stay tuned for the next post ‘ Ways to increase your metabolism’

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