Starting today I will be posting addition of “diet starts Monday” some training tips for weight loss dieting is not enough, you also need physical exercise to burn calories and shape body (muscle definition). For weight loss there are no miracles you need to “burn” more calories than it consumes, and responsible for, the “burn” calories in the body’s metabolism, therefore’re gonna see how we can increase our metabolism.

* Tips to increase metabolism

A person with slow metabolism tend to accumulate fat relatively easily compared with a person with fast metabolism. Slow metabolism due to genetic factors and sedentary especially after its 30 years of age, the metabolism begins to decline at a pace of 2 to 4% per decade, and losing weight can be very difficult. But even in the face of this challenge there are still ways to get lose that tummy. Learn how to speed up your metabolism to burn more fat and gain muscle definition.

Increase the amount of muscle

To begin it is important to ensure that the exercise you can gain muscle mass. A study published by the University of Colorado Health Science, showed that losing 0.4 pounds a week for 12 weeks may decrease the metabolism due to loss of muscle that cardiovascular cause. This can cause the individual to lose a few pounds initially, but then can not lose more weight.

Weight training

Only weight training alone was shown to increase oxygen consumption after exercise – in other words, your metabolism can be accelerated for hours and even days after the exercise session. Strength training is also the main stimulus for building muscle tissue in the body.

Muscle tissue is metabolically active, it requires calories even when resting, that is, the more muscle you have, the more calories you will burn to keep your body.

Lift weight three times a week is the fastest way to get muscles and achieve results when the scale insists on not moving. Research shows that anaerobic exercise regularly can speed up your metabolism when you are resting up to 8%. Rest less between exercises can also help. Pause for 20 seconds, rather than one that lasts from 60 to 90 seconds between each set burns extra calories and accelerates metabolism.

In a study that lasted eight weeks, men and women who have had only aerobic classes could lose 1.8 pounds, but gained muscle, while those who did half of aerobic classes, but did weightlifting lost 4.5 pounds of fat and gained 0.9 pounds of muscle.

Consume Good Fats

The good fats are responsible for the release of hormones and repair of cell membranes. These processes require energy to be made by the body, causing you to accelerate your metabolism and increase fat burning. Researchers found that when women and men over 35 years and who are overweight start exercising, some of them compensate for their physical activity to eating 270 extra calories a day, buying more than half the calories you burned working out.

Do not be without food for more than 3 hours

Paying attention to the food also helps. Gone without food for a long time slows down your metabolism. When you finally eating, the body will store fat to prepare for the next time you leave hungry. To prevent this from happening, make a small meal every 3 hours that will make your metabolism speeds up, eliminating an unnecessary accumulation of fat. So eat less and more often to speed up your metabolism. Spreading calories throughout the day causes the blood sugar is stable and controls the release of insulin, which causes your body to store more calories as fat. Try not to work out on an empty stomach, because when you exercise without anything down your sugar low, which can cause your appetite to get bigger and you eat more than you should. To avoid this make a small snack before you exercise. Eat a banana, a placing of cereal or a yogurt takes about half an hour before going to the gym.

It is a common scenario: the first 9 pounds are lost easily, but after that it gets more difficult and there may be a stagnation in the process of weight around the third week of regular exercise. When you start to lose weight, your body works less to maintain, simply because there is less of you to support it. This means that your workout has a minor effect on the burning of calories. So if you weigh 81 pounds and lose 15, you will probably start to melt about 100 calories less in a class of aerobic exercise that lasts an hour.