Top 5 Tips For Boosting Metabolism

That very important because good metabolism mean good heath, so what are the best 5 tips for boosting metabolism.

1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats (1).Eating protein has also been shown to help you feel more full and prevent you from overeating

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it reduces muscle loss, which is a common side effect of dieting

2.Kick It Up

Go hard
High intensity interval training or HIIT burns more calories than steady state exercise. What’s more it revs up your metabolism so you burn calories better for hours after your sweat session. To do HIIT, just kick it up a notch. Alternate periods of vigorous exercise (think 8 or above on an intensity scale of 1 to 10) with rest or more moderate exercise. An example would be to alternate sprinting with walking. Experiment with interval length

3.DE-STRESS

Chronic stress can leave you with consistently elevated cortisol levels, which can increase insulin levels and make you carve fatty foods. Stress reduction techniques such as meditation and breathwork can help to lower stress levels, keeping your cortisol levels in check. If you’re new to meditation, try the Headspace App or 4-7-8 breathing exercise.

4.Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism

This means you will burn more calories each day, even at rest .Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism

5. Trim The Trans Fats

You’ve heard they’re bad for you. But trans fats also slow down your body’s ability to burn fat. “They have an altered shape and make your biochemistry run funny,” Hyman says, explaining that trans fat binds to fat and liver cells and slows metabolism. Eating trans fat can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain.

There are so much more good advice’s will make more of this useful info soon. If you are looking for workout leggings of suit check our Fitness and Yoga clothing page

Top 5 Tips For Losing Fat

Wow this is going to be very helpful, losing fat is something that 1/3 of world population is trying to accomplish.
Here are my 5 top tips for that

1.Cut the meals in half

No this does’t mean to stop eating. If you earlier eat 2 stakes, 3 potatoes and 4 pieces of bread, cut in half all that: 1 steak, 1,5 potatoes and 2 pieces of bread. This is the start, people like to overeat that makes us happy.

2.Add cardio activiti

Add cardio something like bike, running, hiking or something else.
This is going to speed up your metabolism. Start 15-20 min and add 5 min every week. But don’t do more than 50 min -1 hour. 3-4 times peer week.

3.Eat more protein

This doesn’t meat to buy protein powder, just add more egg whites, chicken, cottage cheese and others. In the same time cut sugar and carbs in half.
Eat more vegetables and fruits (fruits only in the firs half of the day and before or separate from main meals).

4.Hit the gym

It’s not necessary to be classic gym, cross fit, bars (not the drink bars) are ok too,
The more muscle you put, more calories will you body burn to sustain this muscles. Lady’s don’t be afraid you wont look like bodybuilding champion.

5.STOP eating garbage

Stop eating garbage food, don’t be slave of you’r mind. You can allow your self some empty calories food 1-2 times of the week but again don’t eat 2000 calories in one meal. You are what you eat! Most people think @i train so i can eat what the fu**i want) yes you can, but that way never is going to be progress, and you will be fat to the last day!

I hope this is going to help you. I was struggling many ears to loose weight, till one day i look in the mirror and there was one fat ugly men. Start today don’t wait for Monday. If you’r looking for some sport clothes check out our Fitness and Yoga page.

Top 5 Yoga Poses

We yoga lovers always looking to improve ourselves. I present you my favorite top 5 yoga poses.

1.Mountain Pose

Mountain Pose is the base for all standing poses; it gives you a sense of how to ground in to your feet and feel the earth below you. Mountain pose may seem like “simply standing,” but there is a ton going on.

How to do it: Start standing with your feet together. Press down through all ten toes as you spread them open. Engage your quadriceps to lift your kneecaps and lift up through the inner thighs. Draw your abdominals in and up as you lift your chest and press the tops of the shoulders down.

2.Downward Facing Dog

The downward dog pose or downward-facing dog is the quintessential yoga pose. Even people who don’t follow a regular practice will likely recognize it.

Like the other asanas we’ve considered, it is also a part of a traditional Sun Salutation Series.

Begin by kneeling on all fours on your mat.

Your knees should rest directly below your hips. Place your hands with your fingers spread slightly forward of your shoulders.

Then, inhale and exhale as you lift your knees from the mat. Keep them bent as you raise your buttocks upward.

Slowly straighten your knees, keeping them soft. Make sure your head stays between your outstretched arms as you tighten them.

Keep your shoulders wide. Stay in this position for at least one minute, working your way up to two or three minutes.

The challenge with this pose is getting your heels to the floor. Beginners may stay on the balls of their feet.

3.Triangle Stance

From a lunge stance, spin the back heel down, toes on a 60 degree angle forward. Bottom palm can rest on the shin or a block outside of the foot, extend the top arm straight to the ceiling. Legs are straight, look to externally rotate the front thigh, slight internal rotation of the back leg. Stay for five to 10 breaths. Repeat on the other side!

4.Plank

Plank teaches us how to balance on our hands while using the entire body to support us. It is a great way to strengthen the abdominals, and learn to use the breath to help us stay in a challenging pose.

How to do it: From all fours, tuck under your toes and lift your legs up off the mat. Slide your heels back enough until you feel you are one straight line of energy from your head to your feet.

5.Low Lunge Pose

The low lunge pose is a great move for runners and hikers because it stretches the groin and thigh muscles. These muscles often get tight after strenuous workouts.

Like the other poses, it is also a part of the Sun Salutation Series. You can do this pose from downward dog or as a transition from plank pose.

You’ll find many yoga moves go smoothly from one to the next which adds a rhythm to your workouts. Along with using your breath to guide your movements, you can easily build a practice to suit your needs.

Well it was’t simple to narrow them down to 5, there is so much more in yoga. If you’r interest in yoga leggings check out our page Yoga Leggings