How to increase your metabolism – The Exercises

September 7, 2009 by  
Filed under The Fitness Bug, The Health Bug

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

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

climberworkouts-exercises-cross
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

Pull up Knee upChinup-Kneeup

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.

Just a quick tip: make sure you wear the right athletic footwear like New Balance shoes for better performance on your exercise routine.

What metabolism boosting techniques have worked for you so far?

See you in the comments.

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The importance of stretching

August 12, 2009 by  
Filed under The Fitness Bug

How to stretch and Bulild a lean body Knowing that one must stretch really is old news that we all picked up back in our physical education days. But as the years go own, it seems more and more people seem to forget not only that they need to stretch, but the importance of doing so. A scenario for you:

”You workout at the gym and your friends Tom, Dick and Harry all start their workout after you at every session. You notice (subconsciously) that Tom and Dick stretch before every session, but you also notice (subconsciously) that Harry doesn’t. A few months pass and one day you are having a conversation with Tom, Dick and some other gym friends and in-between that conversation some one asks ‘By the way, where’s Harry these days?’ and Tom would say ‘ I think he’s injured…pulled a muscle or something not to sure why or how!’.

Deja vu for anyone?

I’ve seen this scenario time and time again at every single gym I’ve been to, and I believe that this is a no.1 reason for interruptions and injury in the gym (along with doing it all wrong). But in this case it’s about what people aren’t doing right!

Like most people I learned early on, the importance of stretching before taking up any high performance activity, as I saw first hand the results and damage caused from not doing so from other family members activities. But one must act on that knowledge once it’s acquired. It seems that some people think they are either invincible, lazy or for guys, they may have an immature or stubborn view that stretching is for girls or wimps! This unfortunately happens quite often, and when it does, you’ve got a Harry on your hands.

So what does stretching do for you?

Stretching improves joint range of motion, improves the function of your muscles and improves neuro-muscular control or efficiency.

Flexibility is the range of motion around a specific joint or a set of joints. Every movement you make from daily activities, exercise and sports require your joints to move through a full range of motion. Therefore a lack of flexibility will lead to muscular imbalances and eventually injury. (Harry)

The good thing about stretching is that it can be done anywhere, at home, on the track or at the gym, but it’s important to first understand the principles of warming up and warming down.

Warming up

Prepares and readies your muscles for exercising and this will prevent injury.

Warming down

Is what you do after you exercise.  Doing this will help your muscles recover and reduce soreness.

Just be sure not to stretch for more than 30 seconds on any one muscle and to never bounce. Always hold firm and still.

What stretches should one perform?

building lean body

All of the above are stretches that you should perform. My favorites have always been quadriceps, calf, standing hamstring and hip flexor stretches.

What will stretching improve?

  • Improve you flexibility
  • Feel better overall
  • Improve your posture
  • Reduce your risk of injury
  • Relieve pain
  • Counteract aging
  • Improve muscle recovery after workouts
  • Reduce stress

That’s really all there is to it and is aimed mostly at all the ‘Harry’s’ out there (You know who you are)! Be a Tom…. or be a Dick! 😉

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