Boost Your Metabolism: Train Your Body to Do the Hard Work

Boost Your Metabolism: Train Your Body to Do the Hard Work

Throughout our adult life we spend so much time trying to tweak and reprogram the natural workings of our bodies that the functions that inherently come natural to our bodies begin to get lazy and stop doing what they were designed to do.

With this constant interference we do not engage the strengths that our bodies are naturally endowed with.

What I am referring to is that our bodies are naturally engineered to consume, digest and use wholesome and fresh produce with all the natural nutrition and enzymes that our bodies require.
This is a crucial operation of our metabolism.

With a constant diet of fast foods, processed foods and food combinations that deter our natural systems, we cause our bodies to slow down or degenerate the natural systems and store excess fat which should in fact be consumed by our body's natural mechanisms.

The tweaks we constantly make are the fluctuations between junk food and health fads, short term dieting and erratic fitness regimes. Back in the old days survival required our forefathers to obtain that which the land provided, which was always natural, unprocessed, healthy and easily digested by the human body; linked to this was that a lot of physical activity was incorporated into getting that which the land provided with the additional impact of the physical activity stimulating our bodies natural mechanisms.

As food options becomes more convenient and less natural we need to check what approach we are taking with regards to nutrition and thereby using to fuel our bodies.

Having a disciplined eating regime, where we have frequent and smaller meals throughout the day alerts our bodies' metabolism functions to the fact that there is a new system in place and that they need to be alert and active all the time. By getting this in order our metabolism gets started on a path into hyper drive mode where our metabolism accelerates with each meal.

The other fundamental aspect of this principle is that we need to ensure that the meals consist of the right foods, foods that will be stimulating to all of our senses as well as stimulating to our metabolism.

Linking the previous 2 aspects with regular exercise and a progressively active lifestyle will even further enhance our body's natural metabolic capabilities and accelerate the rate with which our bodies burn energy.

Getting the formula right will take persistent and dedication but the end result is that we reprogram our bodies or train our bodies into doing the hard work when our metabolism rates are increased we will burn through energy more efficiently and rapidly leading to higher energy levels and decreased excess fat content.

20 Minute Kettle Bell Training Session That Will Completely Melt Body Fat

Kettlebell training is an ancient Russian technique that has been used for training Olympians, soldiers and many different athletes. Here in the United States the Kettle bell is quickly becoming a very popular training tool, but this one should not lose steam like many of the fitness "fads" of the past.

Kettlebell training is an incredible workout because the using the bell requires all major (and minor) muscle groups to engage and fire rapidly. Movements require a dynamic hip snap, recruitment of all core muscles (the core includes hamstrings, glutes, lower back, abdominals, obliques, quadriceps and several other small movers). Here are the main reasons why kettle bell training is effective for optimal and rapid fat loss.

1. Kettle bell training uses all major muscles in the body
2. Training with kettle bells provides a dynamic action that requires and builds extreme core strength
3. Kettle bell training elevates the heart rate and engages more muscles that typical cardio training
4. Using all major muscles as well as pumping up the heart rate equals a higher caloric output
5. Training with kettle bells elevates the metabolism and this metabolic and strength style of training will burn fat up to 9 times faster than typical cardio or strength training

Here is a kettle bell training workout that will take you no longer than 20 minutes. This workout is a full body training session and will pump your heart rate up and leave you dripping in sweat in the conclusion.

You will complete five exercises in this circuit. Perform each exercise for 50 seconds, switching halfway through on the single side movements. Rest for 10 seconds between exercises and also rest 10 seconds between sets. The short rest time creates an efficient and heart pumping training session. Complete three to four sets, depending on your fitness levels. You want to ideally work your way up to four sets.

1. KB Swings ;

2. KB Snatch (one arm);

3. KB Overhead Press (one arm); 

4. KB Goblet Squat (bell held in front of you at chest level) ;

5. KB Windmill (one arm);

Be sure to perform a full dynamic warm up including squats, lunges, rotations, hamstring and hip mobility and foam rolling prior to your training. Stretch all major lower body muscles and also stretch your shoulders and chest.

Assist Your Balance and Overall Abdominal Development With Mountain Climbers

Mountain climbers require engagement of your core to support your back and maintain balance. This makes it a great and effective abdominal exercise.

Not only does the mountain climber work your core it also practically works your entire body. You will build strength in the arms, shoulders, core and legs, while also improving your cardiovascular system.

Mountain climbers are a dynamic exercise, this means they involve a constant, steady, smooth, and repetitive movement. Dynamic exercises are great for both joint lubrication and for increasing joint flexibility.

Mountain climbers charge up your heart and oxygen intake rates because your body has to work harder to provide your muscles with oxygen and fuel. This type of bodily stress develops your cardiovascular system, strengthens your heart and lungs, while also burning massive amounts of calories to support fat loss efforts.

The mountain climber is an effective exercise for incorporating into a circuit workout in between strength-training exercises because it will assist in keeping your heart rate up into the fat burning training zone.

Every repetition involves the need for flexion and extension of the hips and knees on both sides of your body, this in turn assists in loosening up your joints and improves your overall lower body mobility.

Improvements include; the range of motion through your hip and knee, boosts cardiovascular and athletic performance and reduces your susceptibility to injury.

Technique Breakdown - Mountain Climbers - Core and Hip Flexors

Start/Finish Position
Start in a standard pushup position.
Your weight will be supported by your hands and toes.
Flexing your knee and hip, bring one leg in until your knee is approximately under your hip.

Movement Phase 
Explosively reverse the positions of your legs. 
Extending your bent leg until your leg is straight and supported by the toe. 
Bringing your other foot up with your hip and knee flexed. 
Repeat for desired repetitions.

Breathing Directions
Breathe in during the downward motion.
Breathe out during the pushing motion.

Tips 
Explosion in each movement is the key to getting the greatest benefits this exercise has to offer.

Mountain climbers are great to use as a warm up exercise, timed or when ever you feel the need to raise your heart rate and get your blood pumping. Plus this is one of the bodyweight exercises that you can do anywhere.

Improve Your Cardio With This

Improve Your Cardio With mma workout

1-kettle bell swing  :

*You can do this movement, either with one hand or both hands. Stand with your feet slightly wider than shoulder width feet. Hold the kettlebell. If you holding with one hand, *keep your other hand on the other side of the balance.
*Contract your abs and push your hips back. Bend your knees and bring the KB between your legs. Invert pushing the hips forward movement.
*Use the momentum to swing the kettlebell with your arms and feet. Keep your abs tight and your arms straight. KB back, between the legs, simply push your hips back again.
*Remember that you only use the strength of his arms and shoulders to lift the kettlebell up. *The rocking motion is due from the momentum generated by the thrust of the hip.
Repeat if desired.

BOSU Dumbbell Chest Press :


Although a bicep curl targets the biceps, an easy way to add some abdominal injury which is standing on a bosu ball while exercising. Standing on a bosu ball requires the use of stabilizers in the abdominal muscles so you get a double benefit from this exercise. You make the loop in the usual way: simply curl the weights with his biceps. Be careful not to tilt the body or use your back to pull the bar.

Wrestling Lunges with weights :

Holding weights with your fingers while lunging from wrestling stance and walking or stationary depending on space.


lying leg thrusts:



step 1 :
Lie on the floor with his head and shoulders slightly off the ground

Step 2:
Place your hands - palm down - on the carpet for their hips

Step 3:
Raise both legs until they are 90 degrees to the ground

Step 4:
Slowly lower your legs until they are 45 degrees to the floor - do not go all the way to the floor you can



put pressure on your back

Step 5:
Raise both legs to 90 degrees position

Step 6:
Once the level of 90 degrees - no more - pushing hips ground. Repeat step 3.



shuttle sprints :




Start in your preferred position, run 10-15 yards, run backwards to starting position, and then repeat.

Kettle bells : 3-Reasons to Use Kettle-Bells-for Your Workouts

Kettle bells : 3-Reasons to Use Kettle-Bells-for Your Workouts

1. Preparation Workout- full body with kettle bells :  get a full body filled in 30 minutes or less. You can find many good test results that provide training with only twenty to thirty minutes three times a week. If you use a heavy enough weight to get the target heart rate your heart rate your body and follow the program, you must be sure you are getting enough exercise. I'm trying to lose extra weight, so I do two different workouts thirty minutes (a total of sixty minutes) three times a week. The bell acts as a weight and you move your body through the routine very quickly so easily get both cardiovascular and resistance training. No need to worry about separate the two days when this type of training is used. Some studies have shown that you can burn up to 20 calories per minute. While this is the very high end, it's safe to assume you will burn more calories than if you just take a walk or makes an aerobic workout.

2. If using a kettle bell Gain reinforcement is heavy enough to challenge you and proceed gradually as you progress, you'll find you can gain strength through training. I saw my muscles become stronger since I worked with him there are only four months. My legs are more muscular and can operate for long periods of time than before. My arms are too firm and carrying my child 30 pounds are not as difficult as it used to be.

3. Losing fat Although I have yet to see my weight on the scale to go down, I know I lost fat (and muscle gained) with this training because my clothes fit better. My jeans now slip easily because before I squeezed them and lying in bed just to compress. Neither have I changed my diet, I know I have to do to see better results from my workouts. So although my scale does not see a change, I do. And that's what really matters in the end! My next goal is to change my diet to a no-carb diet mostly vegetarian, I see results more quickly in the future.

Push ups - Just Perfect For You

Push Ups - Just the Right Workout For You !

Physical activity is life! Exercise is life! What exercises are considered the easiest to do? Except on foot, which is the easiest to do.

Consider another exercise that you can do by yourself without the help of a fitness trainer. What other type of exercise helps your body in shape?

Well, the answer is very simple: push-ups!

If you do not already know, pumps are the nearest thing to a perfect exercise.

Push-ups are the best upper body exercises using your own body weight to strengthen and shape the core muscles of the chest muscles, shoulder muscles, triceps and back muscles.

Here are 10 reasons why you should do push-ups:

1. It works more muscle groups than any other exercise, body weight.
2. The position in which the exercise is performed not force the joints, so you do not feel any pain.
3. Fifty reps a day is equivalent to two hours of exercise.
4. Anyone know how.
5. Even persons weighing over 100 kg can.
6. You can train in the park, at work or at home.
7. With only 30 minutes of push-ups a day, you will stay in great shape.
8. After a month of daily training, you will see a visible increase in the size of the muscles of the arm and mass, you will lose up to 5 pounds and breast will be firmer and larger.
9. arm strength will increase dramatically.
10. Will you stay in shape with minimal effort.

Here are 5 tips for efficient pumps:

1. Do not touch the ground with his chest. The descent must be controlled. Keep a distance of 5-8 cm. To avoid errors, put a book on the floor while making pumps. When you touch the book with his chest, you know it's time to get up again.

2. If you are a beginner and traditional push-ups seem too hard, doing knee bends instead. Start face down on the floor. Lift your feet on the floor and bring your heels toward your buttocks. Bend your knees to form an L shape

If these are also difficult to pump wall. Stand two feet away from the wall and place your hands flat against. Bend your arms slowly until your face is about 2 inches from the wall. Then push back and return to the starting position.

After a few days you'll be able to do both basic and bending knees.

3. Make small changes during training. For example, try to arm and hand placement of different push-ups. Try slow pumps, one hand or pump plyometrics.

4. Perform this exercise in front of a mirror to see if the body position is correct. At the beginning and at the end of the push-up elbows are fully extended, the forefoot and toes on the ground. Legs, hips and back must be straight. If you do not have a mirror near you, ask someone to help you.

5. Divide the 50 repetitions in several games. Perform these sets throughout the day. Do not forget to drink lots of water-based liquids.

So if you want to get lean, strong body or just lose weight, you must include push-ups in your training program. Please note that fitness smarter diet smart equals smart people.