Fire up your metabolism
Physical Activity Move it: so many reasons why Once you know the inside-and-out benefits of exercise—physical and mental gains!—you’ll lace up your tennies and get to it. Which of these will be your life changer? • Boost immune system • Maintain a healthy weight • Improve mental health • Sleep better • Develop new brain cells • Ease chronic back pain • Increase flexibility and endurance • Prevent osteoporosis • Prevent cardiovascular disease • Lower cholesterol • Promote better blood pressure • Reduce stroke risk • Live longer
How fast your body burns calories depends on genetics, gender (men burn more calories than women), and age (it slows steadily after 40). But fear not, there are ways to jump start your metabolism, helping your body to burn calories faster.
• Boost your cardio! Physical activity— especially high-intensity aerobic exercise—is one of the best ways to kindle your metabolism. • Muscle up. The more muscle and less fat you have, the more calories you burn. • Water, water everywhere. Getting dehydrated—even mildly—slows your metabolism. Drink water before eating and throughout the day. Beverages on ice help the body burn more calories. • Eat! Eating fewer than 1,200 calories per day makes it more difficult for your body to burn calories. Having a small meal or snack every three to four hours actually burns more calories. • Protein power. More calories are burned digesting protein than fat or carbs. Aim for lean meats, tofu, beans, eggs, and low-fat dairy products.
Strength training: It’s worth the weight A vital part of any fitness effort, strength training can reduce body fat, increase lean muscle, and burn calories more efficiently. Resistance moves build endurance, strength and balance, using your own body weight, free weights, stretchable bands, or weight machines. Gym memberships aren’t necessary. At home, canned goods can serve as free weights. Push-ups, abdominal crunches, and leg squats are great resistance exercises.
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BE AC COUNTABLE FOR YOUR E XE RCISE PL AN .
Today start keeping a journal, so you’ll have a permanent record of your progress and your goals. 31