Jump start your metabolism for summer
Turn your body into a fat burning furnace and melt those pounds off.
Here are some simple tips to fire up that furnace:
• Get plenty of rest. Scientists are not sure why but those people who tended not to skimp on rest lost more weight and kept it off longer. One theory is that it has to do with your hormones.
• Eat clean. Cut down on processed food. One simple way to do this is to not eat anything that requires a label. If you don’t know what it is by looking at it then maybe you don’t need to eat it. Also, the fewer ingredients, the better.
• Choose the most metabolically-active exercise. This generally means interval training.
A study performed by Jeffery W. King of East Tennessee State University, published in May 2001, provided the proof.
The study showed that interval training increases resting metabolic rate for the following 24 hours. This means that not only do interval workouts increase metabolism and help burn fat during the workout, but they continue to do so for 24 hours after the workout.
• Drink plenty of water and cut down on sugary drinks and alcohol.
If you are not sure what interval training is, allow me to explain. Interval training just means you divide your workout up into segments or intervals.
A good plan is to choose a piece of cardio equipment (or you can run or bike), and then add intervals of resistance training such as squats, chest presses, etc. That is the simplest interval you could perform but it creates the opportunity for a lot of variation.
There are also classes that you can take that become natural interval training classes. Kickboxing is a great example. The classes are generally broken up into intervals using a round clock, which is the clock that counts the rounds in a competitive fight. Most classes will include a warm-up, fitness or conditioning, and then skills. In one hour you can get a great workout, burn a lot of calories (600-900 per hour!), and learn a new skill.
If that’s not your thing, there are fitness classes that use a variety of interval type workouts. You may be asked to skip rope, lift medicine balls, and jump on a box. The classes are high intensity, with lots of variation, and great fun. In no time at all you can build muscle, lose fat, and become overall more fit. It’s a great way to meet a whole new group of people and achieve your goals.
Still not convinced? According to The Exercise and Sports Science Review 2008, as little as six sessions of HIT (High-intensity Interval Training) over 2 weeks or a total of only approximately 15 minutes of very intense exercise (~600 kJ) per session, can increase skeletal muscle oxidative capacity and endurance performance and alter metabolic control during aerobic-based exercise. That means in just ninety minutes of exercise people actually got in better shape!
Whichever exercise you choose, consult a physician before starting and make sure to have a lot of fun.
Tyson DeWees is director of Personal Training at Body & Seoul Martial Arts and Fitness Center. The opinions expressed here do not represent those of Groove Korea. — Ed.