8 Metabolism Boosters for Weight Loss

Your metabolism is your fat loss foundation.

It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?

Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.

And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...

Here are 8 possible metabolic boosters and the truth about whether each works.

1) Strength training

Claim: Boosts metabolism up to 10% after a training program

True!

In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.

In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.

2) Breakfast

Claim: Because it stops your "fasting", it can boost metabolism

True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.

After all, take a look at caffeine. You can find studies that show
it increases metabolism as well. But really, is anyone losing fat
with caffeine? The revolving doors at Starbucks say "No!".

Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.

4) Fat Burners

Claim: Boost your metabolism big time!

See above. Fat burners are simply caffeine pills with a few other
ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeed into it

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...

7) Protein

Claim: Burns more calories (uses more calories in digestion than
carbohydrates or fat).

True!

Now I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than
vegetable protein.

8- Interval training

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

I certainly believe it.

And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.

Bottom line: Intervals work!

So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.

But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss
plan and you'll be leaner and warmer thanks to your faster
metabolism.

Turbulence Training was built to boost your metabolism,

 

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6 Pack Abs - The Secret To 6 Pack Abs

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.

The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.

So, what should you be doing with your diet?

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.

Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.

So, while you do need to watch it, be sure you are getting some in your diet.

Finally, when it comes to carbohydrate intake  you want to focus most of your carbohydrate intake around the post workout period.

Why?

The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.

Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.

If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.

So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.

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Why Calories Don't Matter

Myth: I need to burn 300 calories each workout to lose fat.

Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters. Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines. The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.

So what is the solution to burning fat in a faster, more efficient method? The answer is to burn fewer calories in less exercise time, but with a more intense form of exercise.

And the trick to getting better results in this backwards approach? Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic disturbance). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.

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Why Distraction Helps Ease Anxiety

In order to quickly move away from generalized anxiety you need to throw yourself 100% into life.

What is needed is to engage regularly in an activity that stimulates you, and holds your complete attention, something in which you can become completely absorbed.

Something that distracts you is a very valuable tool in taking your attention away from the uncomfortable sensation of anxiety that may be lingering in your body.

You see almost everyone with anxiety finds themselves getting a bit obsessed about how they feel at any given moment. The less preoccupied the person is, the more time there is to obsess over anxious sensations.

I am sure you have noticed that when you are doing something you enjoy or that really holds your attention, the less you 'check in' to measure your anxiety level.

Quite simply, the more you engage with life the less stagnant and anxious you will feel.

Some of the possible activities that interest you could be:

Gardening, playing a musical instrument, sport, or simply having a good conversation with a friend. The idea here is to find something that you can repeat on a regular basis that you enjoy doing or that at very least holds your attention.

If you find you have too much time on your hands and are having problems coming up with something you could do then I recommend you volunteer in a local voluntary scheme. It could be anything from helping the elderly, looking after animals or environmental conservation.

If you can spare even one or two hours a week for such work, not only will you feel your self-esteem improve, but it will help shake off any lingering feelings of isolation or loneliness which are so often accompanied by anxiety.

One thing you can be certain of is that there is some organization near you crying out for a volunteer just like you to assist them with their work.

The art of distraction has always been used to help people refocus and avoid concentrating on whatever physical or emotional discomfort the person is going through. It may just be the caring friend who invites their recently heart broken roommate out on the town to have some fun.

Dentists and doctors use distraction techniques frequently to distract the patient from a physical discomfort they may be experiencing, by giving them something else to focus on (usually the bill).

The purpose of using distraction, for people who want to live anxiety free, is to have new experiences that take the person's mind off the anxious feelings they have been experiencing.

If you imagine that all the fearful anxious thoughts that go through your mind are like a roll of film being run through a film projector (your mind) and out into your life. Concentrating on some activity immediately cuts the film and brings you directly into the here and now.

When you are fully engaged with life there is no room for any anxiety disorder. This mental space you create enables both your body and mind time to become less sensitized to the anxiety.

By doing something you enjoy and feel you are good at, helps build new competencies. You are saying to yourself that the anxiety path is not one you want to travel down anymore and that you will put your focus elsewhere.

The more time you give to following these rewarding pursuits, the easier it is for your body to relax and return to a natural state of peace.

Combine this with my ONE MOVE technique and people often look back weeks later and wonder if it was really them who was so anxious all the time. Note, it normally takes a few weeks to reduce feelings of general anxiety. That is the standard amount of time to come back to feeling more yourself.

Let me remind you that I am here to work with you if you want to learn more about my course and the One Move technique which has turned so many peoples lives around.

I'm so confident that my program will help you conquer your anxiety, that I offer a 8 week trial. If you do not benefit from the course you can have your money refunded immediately.

Here is an example of how the course has helped others.

Hi there. Just a quick note to say thank-you. I've struggled with panic attacks for the past 31 years. I'm very happy that I kept looking! More than happy actually – my life is changing daily as it all comes back together again.

Thanks again, R Edington

_____________________

"Thank you, I just read this book and already I feel more confident. I've read and bought other panic solutions and this one finally taught me how to accept the anxiety and panic in a way I could understand. I wish I'd known about this when I was a teen-ager. Anyway I feel better just knowing about this technique. Thank you again for caring about people.

P.S. I can't believe this valuable information costs so little, I bought one program for almost $300.00
R. J – .Woodbridge, Suffolk.

_____________________________

…I encourage you to take a chance with this course. As a former sufferer I would not pretend to have a solution if I did not honestly believe it could be of great benefit to you.

Together we can get you truly panic free.

P.S. Additional bonus- I am currently offering an opportunity to people who purchase the program this month, to have free one to one sessions with me so that I can ensure you get the results you need. All I ask is that should you feel the course has been of tremendous benefit to you that I add you to a database I am currently updating of success stories.

I hope this information has been helpful to you.

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8 Sure-Fire Mental Techniques For Blocking Out Training Discomfort

Let's face it; intense weight training is no easy task.

It's no secret that if you want to see dramatic results in both muscle size and strength, you must be willing to push yourself to the limit every time you enter the gym.

This is one of the biggest reasons why most people don't see the muscle-building results they desire; they just plain don't train hard enough. And why don't they? Here's why…

It's painful. It's uncomfortable. It's downright gut wrenching.

Too bad, so sad, my friend, because if you want real muscle gains then you'll have to rise above and conquer the natural feeling of pain that is associated with intense sessions in the gym.

Luckily there are a few special techniques you can use to "mentally numb" these feelings and to blast through the pain barriers that separate you from the gains you deserve. Give some of the following methods a try and I think you'll be pleased with the results...

1) Life-Threatening Situations

In the middle of your set, transport yourself to a life-or-death situation where your life or someone else's life depends on your ability to move the weight. For example, when performing chin-ups you could pretend that you are hanging from a cliff, or while deadlifting you could imagine that you are rescuing someone who is trapped underneath a car.

2) Magnetic Force

Pretend that the weights you are using are powerful magnets that are being attracted in the opposite direction. If you're performing a bench press, imagine that the bar is a magnet being attracted to the ceiling.

3) Envision Your Muscles

Remember that your purpose in the gym is to break down your muscle fibers in order to trigger an adaptive response from your body. While performing your sets, visualize what is happening inside of your muscle tissue. Imagine the fibers tearing and being engorged with blood and nutrients and realize that these processes will equate to muscular growth.

4) Have Someone Watch You

I'm not talking about using a spotter here, I'm simply talking about having a friend or training partner watch you perform your set. We usually tend to push ourselves harder when we know that someone is watching.

5) Positive/Negative Force

For pushing exercises, imagine that you are moving something negative away from yourself. You can associate anything with this: someone you don't like, a negative emotion or something material. For pulling exercises, imagine that you are bringing something positive towards yourself. It could be money, someone you love or a positive feeling.

6) Set Ridiculous Goals

If you need to perform 7 reps on a given set, imagine that your goal is to perform 100. Don't just tell yourself this; believe it. As you begin to perform your set, truly convince yourself that you will perform 100 reps.

7) Close Your Eyes

This should only be applied on certain exercises that are very simple to perform. You definitely wouldn't want to employ this technique when squatting or deadlifting. On other, simpler exercises, try closing your eyes. This will block out all of your visual stimuli and will allow you to focus 100% on performing the exercise.

8) Pretend It's Someone Else's Pain

Training to failure is physically discomforting. While you are approaching muscular failure, pretend that the pain you are experiencing is also being felt by someone that you dislike. The harder you push, the more pain you will transfer to them. It may seem like a cold-blooded technique, but it works.

If you're ready to put these techniques to use in the gym,  I'll teach you several more of these psychological strategies and will provide you with a step-by-step workout plan that you can follow.

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Why Inadequate Rest Between Sets Will Murder Your Muscle Gains

Bobby finishes a hard, focused set of barbell squats and re-racks the weight. His legs are wobbly, his heart is racing and he feels light headed as he takes a big swig from his water bottle. He looks down at his watch and presses the "start" button to begin counting down backwards from 2 minutes.

Bobby read that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Once that watch beeps at the 2 minute mark, he'll be back in the squat rack to perform another set.

He stands up tall and paces around trying to catch his breath in preparation for his next battle with the weights.

*Beep*

2 minutes is up. His legs still feel weak, his heart still beats frantically and he doesn't quite feel 100%, but that watch beeped and that means his time is up. He must perform his next set regardless of how he feels.

He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes.

Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.

By having a set rest interval between sets, he is forcing his body to train at an effort level that is far less than his maximum potential and is severely sacrificing the amount of muscle growth he can ultimately stimulate because of this.

Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.

In other words, building muscle is all about progression in both weight and reps. It is about lifting as much weight as you possibly can for the greatest number of reps that you possibly can (within a given rep range of course) and then continually striving to improve.

Because of this, you must always go into every single set of every single workout at your maximum strength potential. By sacrificing the amount of weight you can lift, you sacrifice the amount of muscle you can build. And there is no worse way to make this sacrifice than by not providing your body with enough rest between sets.

Throw out your stopwatch and forget about looking at the clock.

You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.

The set rest period theory is also highly flawed because it does not take into account the fact that certain exercises tax the body much more heavily than others and therefore require more rest between them.

A deadlift and a tricep pressdown aren't exactly in the same boat here. After a heavy set of deadlifts to failure I'll usually be resting for at least 5 minutes, often even more. A set of tricep pressdowns is obviously not as taxing and may only require a rest period of 2.5 minutes for me to feel fully recovered.

Go on your instincts and only perform your next set when you feel that you can do so with 100% of your strength. Implementing just this one training technique can have a drastic effect on your muscle size and strength gains.

What about proper rep ranges? Workout length? Exercise selection and layout? For more details on proper workout structure make sure to . Most people are dead-wrong in the way that they perform their workouts, and I can help you to clear up the confusion once and for all.

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The Critical Importance Of A Proper Weightlifting Warmup

One of the most costly mistakes that I see in the gym week in and week out is that the majority of lifters fail to recognize the importance of a proper warmup.

Some lifters perform a wimpy, worthless warmup that consists of 1 set of 20 reps using the weight of the bar, and others neglect the warmup process altogether.

There are two main reasons why a proper warmup will serve you well both in the short and long term...

1) A proper warmup will increase the amount of weight that you are able to lift during your actual workout, thereby maximizing muscle stimulation and growth.

2) A proper warmup will greatly decrease your chances of injury.

Now I don't know about you, but to me that looks like two perfectly good reasons to spend a simple 15-20 minutes before each workout properly warming up.

Don't you agree?

Good, now let me explain what a proper warm-up should consist of...

The first component of a proper warmup consists of 5 minutes of light cardiovascular activity. You can choose any basic piece of cardio equipment to perform this such as a recumbent bike, rowing machine or treadmill.

This basic cardio warmup will increase your body's core temperature, stimulate your heart and lungs and will also lubricate your joints by increasing the secretion of synovial fluid.

As you perform this 5 minute cardio warmup, envision the workout that you will soon be performing. Focus on mentally preparing yourself for the battle that lies ahead and accept that you will soon be putting forth a maximal effort.

It's crucial that you prepare both your mind and body for your workouts, since your mental attitude plays such a vital role in your success.

Once your 5 minutes is up, you can move into the next and final component of the warmup process. In this section you will be performing 5 warmup sets using the first major compound exercise of your workout.

For example, if you were training legs and squats were your main exercise, then you would perform 5 warmup sets for squats. The goal here is to start by using a very light weight with high repetitions and gradually increase the resistance while lowering the repetitions.

However, the most crucial aspect of these 5 warmup sets is this:

YOU MUST NOT FATIGUE YOUR MUSCLES WHATSOEVER DURING THESE 5 SETS!

Remember, this is merely a warmup that is designed to increase blood flow to the muscles and surrounding connective tissue. Its purpose is also to increase the amount of weight you will be able to lift on your muscle-building sets by preparing your mind and body for the heavy weights to come.

If you fatigue your muscles during these sets then you are completely destroying their entire purpose. Here is a basic formula you can follow when calculating how much weight to use and how many reps to perform on your warmups.

The percentage given is in relation to the weight that you will use for your muscle-building set. If you were planning on squatting 200 pounds, then the first set should be performed with 100 pounds for 10 reps as you can see below.

Set 1: 50% x 10 reps
Set 2: 60% x 6 reps
Set 3: 70% x 4 reps
Set 4: 80% x 3 reps
Set 5: 90% x 1 rep

Once you've completed these 5 basic sets you can move right into your actual workout.

Do not underestimate the importance of this warmup process!

It will go a long way in keeping you injury free and in preparing your body for those grueling workouts. It only takes about 15-20 minutes to perform and the benefits will far outweigh the costs.

If you're looking for more insight into the proper methods for structuring an effective muscle-building workout,  You can gain instant access to a full step-by-step 26-week workout plan that has been used successfully by thousands of people from all over the world.

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