Keys to training and nutrition for an active metabolism

Keys to training and nutrition for an active metabolism

Keys of training and nutrition to get your metabolism activated and meet your goal, either lose some weight or burn fat

WHAT IS METABOLISM? CAN WE REALLY CHANGE IT?

It is the speed at which we burn calories, it is calculated with a formula and depends on age, sex, height, weight, genetics, lifestyle, hours of sleep, type of work, type of training, percentage of fat and muscle, degree of hydration ... Of many, many factors, including how we train and how we eat. And this metabolism is not "immovable", but the lifestyle causes real changes in the metabolism, which affect the DNA, the genes with which we are born

and that mark the speed at which we burn calories. A German study published in the journal Human Molecular Genetics in 2013 analyzed 1,800 people, demonstrating that an unhealthy lifestyle causes up to 28 alterations in DNA associated with metabolism and that cause organ and tissue damage.

For example, what you eat and the exercise you do or do not do can cause a change in the TXNIP gene, which regulates glucose metabolism and is associated with the onset of diabetes, other genes are altered when smoking or not exercising.

TRAINING KEYS FOR AN ACTIVE METABOLISM

1. Train continuously. Try to train 3 to 5 times a week. It will be worth nothing giving you a beating weekend and then stand still from Monday to Friday.
2. Enter 20 to 60 minutes of cardiovascular activity to increase your heart rate and mobilize reserve fat.
3. Look for exercises that move large muscle masses. Better more than 1/6 of the total muscle mass. Try to mobilize quadriceps, gluts, dorsal and pectorals.
4. Do not be afraid when adding intensity to training once you have achieved improvements. Intense exercise manages to activate your metabolism dramatically.
5. Add toning exercises twice a week. Everything you do to improve your amount of muscle mass is good for your metabolism,
6. Move between 60% and up to 90% of maximum heart rate.

NUTRITIONAL KEYS FOR AN ACTIVE METABOLISM

- Do not banish (good) fats from your diet. A work published in the journal Cell Metabolism, has found that introducing healthy fats into the diet leads to more balanced levels of sugar and cholesterol. Adding to the diet a suitable level of fat seems crucial to activate the genes of the liver involved in the metabolism, and it would not be enough to have reserve fat ... But without going over it.

- Do not go hungry ... Forget about hypocaloric diets, they do not work long term and do not give you the energy to be an active person and perform physical exercise, which we have already told you is the only way to have a "burner" and active metabolism. The metabolism works in your favor, if you eat it works better, but if you do not eat what you need every day, it slows down to save energy and spends less, so that more fat accumulates and the weight stagnates. Yes, you can spend more calories every day eating, but always that you select what you eat well.

- Control carbohydrates. Do not make the mistake of eliminating carbohydrates, they are a good source of energy and you need them every day, especially if you do aerobic exercise or you are a very active person. Try to choose foods rich in carbohydrates with a low glycemic index (whole grains, brown rice, vegetables, fruits, etc.), avoiding those with a high glycemic index such as sugars, sweets, bread, etc.

- Feed your muscles with healthy proteins. To achieve a higher percentage of muscle mass is not enough with specific exercise, you need food to provide amino acids to create the proteins that make up the muscles. Choose foods rich in proteins with lower percentage of fat such as chicken and poultry, fish, boiled eggs, fresh cheeses, legumes such as soy and dairy products such as yogurt and cottage cheese because proteins have a stimulating effect on the metabolism and intervene in the elimination of fats.

- Peck with intelligence. Performing 7 meals a day helps keep the metabolism active and burning constantly. It also ensures a supply of energy, vitamins and minerals correct and balanced to have energy and a good combustion of food, which will increase your caloric expenditure while maintaining high metabolism.