{"id":1086,"date":"2016-03-13T23:06:25","date_gmt":"2016-03-13T23:06:25","guid":{"rendered":"https:\/\/www.elevatehealth.ca\/?p=1086"},"modified":"2018-10-19T18:57:08","modified_gmt":"2018-10-19T18:57:08","slug":"spring-back-into-fitness","status":"publish","type":"post","link":"https:\/\/www.elevatehealth.ca\/spring-back-into-fitness\/","title":{"rendered":"Spring back into Fitness"},"content":{"rendered":"

[et_pb_section bb_built=”1″ fullwidth=”on” specialty=”off” next_background_color=”#000000″][et_pb_fullwidth_header _builder_version=”3.17.2″ title=”Elevate News” background_image=”https:\/\/www.elevatehealth.ca\/wp-content\/uploads\/2015\/04\/elevate-health-fitness-training-wellnss-bg2.jpg” background_layout=”light” text_shadow_style=”preset1″ \/][\/et_pb_section][et_pb_section bb_built=”1″ specialty=”off” prev_background_color=”#000000″ next_background_color=”#000000″ _builder_version=”3.17″ custom_margin=”0px||0px|” custom_padding=”0px||0px|”][et_pb_row _builder_version=”3.17″][et_pb_column type=”3_4″][et_pb_text admin_label=”(h2) Heading Text” _builder_version=”3.17.2″ background_layout=”dark” header_2_font_size=”16px” module_class=”heading-bg” custom_padding=”12px|||” header_font=”|600|||||||”]<\/p>\n

8 WAYS TO ELEVATE YOUR METABOLISM AND SPRING BACK INTO FITNESS<\/h2>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_4″][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section bb_built=”1″ fullwidth=”off” specialty=”off” prev_background_color=”#000000″][et_pb_row][et_pb_column type=”3_4″][et_pb_text]<\/p>\n

8 WAYS TO ELEVATE YOUR METABOLISM AND SPRING BACK INTO FITNESS<\/strong><\/span><\/p>\n

\"METABOLISM1\"<\/span><\/p>\n

Metabolism is a fancy word for how your body regulates energy consumption. Someone with a higher metabolism burns more calories even at rest than someone with a lower metabolism and can therefore get away with eating more foods including fancy cheat meals. But a high metabolism isn\u2019t a privilege reserved for a select few who were lucky enough to be born with it. You can raise yours and reap the benefits. Here are the 8 best ways to Elevate your metabolism and to help you spring back into fitness.<\/span><\/p>\n

    \n
  1. Weight Training<\/span><\/li>\n<\/ol>\n

    \"Happy<\/span><\/p>\n

    Weight Training tears down muscle tissue, which \u201ccosts\u201d calories as the body recovers and rebuilds in the hours following a resistance-training workout. Better still, hitting the weights hard elevates powerful anabolic hormones in your body that stimulate both recovery and fat burning.<\/span><\/p>\n

    2. Improve your fitness<\/span><\/p>\n

    \"Benefits-of-Walking\"<\/span><\/p>\n

    As good as Weight Training\u00a0is for ramping up the metabolism, most people are only in the gym 3\u20135 hours per week. That leaves a lot of time for sitting around, unless you do something about it. If you have a desk job, take the stairs and park at the end of the parking lot. Get up from your desk and move around the office every 15 minutes. Go for walk breaks instead of coffee runs. Even stretching and fidgeting can help burn more calories and coax your metabolism along.<\/span><\/p>\n

    3. Eat a variety of foods<\/span><\/p>\n

    \"The-Eat-to-Live-Diet-Making-Healthy-Choices\"<\/span><\/p>\n

    Natural foods contain an assortment of vitamins, minerals and nutrients that when consumed act as metabolic spark plugs, giving you the energy to get up and move around. Studies show that the average North American eats a mere 20 different foods, whereas more active, longer-living populations like the Okinawans eat more than 400 different foods on a regular basis. Learn some new recipes and add a little color to your plate.<\/span><\/p>\n

    4. Calories in, Calories out<\/span><\/p>\n

    \"calories\"<\/span><\/p>\n

    Diets lower in carbohydrates\u00a0or total calories may be helpful in losing body fat, but they come at a metabolic cost. Over time, the body can become wise to the fact that you\u2019re restricting energy and decrease production of thyroid hormone, which causes you to burn fewer calories. It\u2019s part of your body\u2019s survival instinct\u2014it doesn\u2019t want you to waste away. The problem becomes a double whammy when you eventually return to normal eating, as your metabolism will still be suppressed, making rebound weight gain an even greater concern. Lower your carbs and calories gradually over time, making time for cheat meals once a week and re-feed days where you eat above maintenance levels.<\/span><\/p>\n

    5. Cheating<\/span><\/p>\n

    \"blog-cheat-meals\"<\/span><\/p>\n

    Bodybuilders have known for years that strategically placed cheat meals\u00a0can help prevent the metabolic slowdown mentioned above. One meal every 5\u20137 days that contains as many carbs and calories as desired can work. Leaner people can cheat even more frequently and not gain weight.<\/span><\/p>\n

    6.\u00a0Take a break<\/span><\/p>\n

    \"break\"<\/span><\/p>\n

    If intermittent cheat meals fail to give the metabolism a boost, it\u2019s usually a sign that it\u2019s time for a diet break. A 1\u20132 week phase of eating your normal intake\u2014however many calories you were taking in before you began dieting\u2014is often enough to allow a suppressed metabolism to recover. Do note that \u201cnormal\u201d eating means about an extra 500 calories a day, or one additional healthy meal\u2014not a daily trip to the drive thru.<\/span><\/p>\n

    7. The truth about cardio fitness<\/span><\/p>\n

    \"Cardio-Workouts-For-Weight-Loss\"<\/span><\/p>\n

    Too much steady-state aerobic exercise like jogging or cycling can lead to a depressed metabolism, especially when combined with a calorie-restricted diet. Along with focusing on strength training, switching from steady-state cardio\u00a0to more high-intensity work like sprinting, strongman circuits, or martial arts training can burn considerable body fat while stimulating the metabolism.<\/span><\/p>\n

    8. Drinking water<\/span><\/p>\n

    \"Drink_Water\"<\/span><\/p>\n

    Chronic dehydration has been associated with a suppressed metabolic rate. Up your water intake to at least eight 8-ounce glasses a day of fresh water. The water you consume in coffee or tea counts too, but make sure you get in the eight glasses of the plain stuff. You\u2019ll also enjoy clearer skin\u00a0and more energy.<\/span><\/p>\n

    Want to know more about our training programs? click here<\/a><\/strong><\/em><\/span><\/p>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_4″][et_pb_sidebar _builder_version=”3.17.2″ area=”sidebar-1″ \/][\/et_pb_column][\/et_pb_row][et_pb_row][et_pb_column type=”4_4″][et_pb_cta admin_label=”ELEVATE ME NOW - Call To Action” _builder_version=”3.17″ title=”ELEVATE ME NOW! ” button_text=”Click here to start your weight loss program today! ” button_url=”\/contact-us\/” link_option_url=”\/personal-training-programs\/” saved_tabs=”all” global_module=”1481″ \/][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

    8 WAYS TO ELEVATE YOUR METABOLISM AND SPRING BACK INTO FITNESS

    \n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>
    \n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> 8 WAYS TO ELEVATE YOUR METABOLISM AND SPRING BACK INTO FITNESS Metabolism is a fancy word for how […]<\/p>\n","protected":false},"author":1,"featured_media":1088,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"

    8 WAYS TO ELEVATE YOUR METABOLISM AND SPRING BACK INTO FITNESS<\/strong><\/span><\/p>

    \"METABOLISM1\"<\/span><\/p>

    Metabolism is a fancy word for how your body regulates energy consumption. Someone with a higher metabolism burns more calories even at rest than someone with a lower metabolism and can therefore get away with eating more foods including fancy cheat meals. But a high metabolism isn\u2019t a privilege reserved for a select few who were lucky enough to be born with it. You can raise yours and reap the benefits. Here are the 8 best ways to Elevate your metabolism and to help you spring back into fitness.<\/span><\/p>

    1. Weight Training<\/span><\/li><\/ol>

      \"Happy<\/span><\/p>

      Weight Training tears down muscle tissue, which \u201ccosts\u201d calories as the body recovers and rebuilds in the hours following a resistance-training workout. Better still, hitting the weights hard elevates powerful anabolic hormones in your body that stimulate both recovery and fat burning.<\/span><\/p>

      2. Improve your fitness<\/span><\/p>

      \"Benefits-of-Walking\"<\/span><\/p>

      As good as Weight Training\u00a0is for ramping up the metabolism, most people are only in the gym 3\u20135 hours per week. That leaves a lot of time for sitting around, unless you do something about it. If you have a desk job, take the stairs and park at the end of the parking lot. Get up from your desk and move around the office every 15 minutes. Go for walk breaks instead of coffee runs. Even stretching and fidgeting can help burn more calories and coax your metabolism along.<\/span><\/p>

      3. Eat a variety of foods<\/span><\/p>

      \"The-Eat-to-Live-Diet-Making-Healthy-Choices\"<\/span><\/p>

      Natural foods contain an assortment of vitamins, minerals and nutrients that when consumed act as metabolic spark plugs, giving you the energy to get up and move around. Studies show that the average North American eats a mere 20 different foods, whereas more active, longer-living populations like the Okinawans eat more than 400 different foods on a regular basis. Learn some new recipes and add a little color to your plate.<\/span><\/p>

      4. Calories in, Calories out<\/span><\/p>

      \"calories\"<\/span><\/p>

      Diets lower in carbohydrates\u00a0or total calories may be helpful in losing body fat, but they come at a metabolic cost. Over time, the body can become wise to the fact that you\u2019re restricting energy and decrease production of thyroid hormone, which causes you to burn fewer calories. It\u2019s part of your body\u2019s survival instinct\u2014it doesn\u2019t want you to waste away. The problem becomes a double whammy when you eventually return to normal eating, as your metabolism will still be suppressed, making rebound weight gain an even greater concern. Lower your carbs and calories gradually over time, making time for cheat meals once a week and re-feed days where you eat above maintenance levels.<\/span><\/p>

      5. Cheating<\/span><\/p>

      \"blog-cheat-meals\"<\/span><\/p>

      Bodybuilders have known for years that strategically placed cheat meals\u00a0can help prevent the metabolic slowdown mentioned above. One meal every 5\u20137 days that contains as many carbs and calories as desired can work. Leaner people can cheat even more frequently and not gain weight.<\/span><\/p>

      6.\u00a0Take a break<\/span><\/p>

      \"break\"<\/span><\/p>

      If intermittent cheat meals fail to give the metabolism a boost, it\u2019s usually a sign that it\u2019s time for a diet break. A 1\u20132 week phase of eating your normal intake\u2014however many calories you were taking in before you began dieting\u2014is often enough to allow a suppressed metabolism to recover. Do note that \u201cnormal\u201d eating means about an extra 500 calories a day, or one additional healthy meal\u2014not a daily trip to the drive thru.<\/span><\/p>

      7. The truth about cardio fitness<\/span><\/p>

      \"Cardio-Workouts-For-Weight-Loss\"<\/span><\/p>

      Too much steady-state aerobic exercise like jogging or cycling can lead to a depressed metabolism, especially when combined with a calorie-restricted diet. Along with focusing on strength training, switching from steady-state cardio\u00a0to more high-intensity work like sprinting, strongman circuits, or martial arts training can burn considerable body fat while stimulating the metabolism.<\/span><\/p>

      8. Drinking water<\/span><\/p>

      \"Drink_Water\"<\/span><\/p>

      Chronic dehydration has been associated with a suppressed metabolic rate. Up your water intake to at least eight 8-ounce glasses a day of fresh water. The water you consume in coffee or tea counts too, but make sure you get in the eight glasses of the plain stuff. You\u2019ll also enjoy clearer skin\u00a0and more energy.<\/span><\/p>

      Want to know more about our training programs? click here<\/a><\/strong><\/em><\/span><\/p>","_et_gb_content_width":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"yoast_head":"\nSpring back into Fitness - Elevate Training, Health and Wellness<\/title>\n<meta name=\"description\" content=\"Spring back into Fitness at Elevate. 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