Burning Muscle Fat - Improving Sport Performance - (L-Carnitine Supplementation)

Metabolism Boosting Foods to promote Fat Burn and increase Muscle Definition

As amazing as it may seem, it is possible to boost your metabolism with metabolism foods. Since  metabolism is basically how fast and efficiently your body burns the calories you eat every day, the idea is to eat only what your body needs for optimal cell function on a daily basis. That means choosing foods low in caloric value, but high in nutritional value. In addition, some of the foods found in nature can speed up your metabolism and help with fat burning.

9 foods that boost metabolism are:

1- Water  

Water is a natural appetite suppressant that will help increase your body's metabolism by 30% after drinking just 17 oz of it. Your can stay hydrated for your workouts and keep your metabolism high by drinking 6 glasses (8 oz.) a day.

2- Grapefruit

Grapefruit has unique chemical properties that, for the last 30 years of studies have shown, promotes weight loss.  This citrus fruit, that is full of vitamin C, will reduce insulin levels which ultimately promotes weight loss. One thing to remember is that grapefruit can interact with medications. So check with your doctor before adding it to your diet.

3- Oatmeal

Oatmeal is a great fat-soluble fiber that fills you up quickly, gives you lots of energy for working out, lowers cholesterol and is high in nutrients.

4- Broccoli

Broccoli is high in the vitamin C our bodies need to effectively absorb the calcium we eat. And studies indicate that calcium aids in weight loss. Plus, broccoli also has phytochemicals that boost immunity and protect against disease--all while being very low in calories!

5- Green Tea

Studies show that green tea boosts metabolism, has great antioxidants and may help prevent some forms of cancer. It's also famous for being a mood enhancer, which is great for helping you get in the mood for that fat-burning workout.

6- Hot Peppers 

Hot peppers speed up your metabolism and cause you to burn more calories by releasing the chemical Capsaicin (found in cayenne and jalapeno peppers) into your system. In response, the body temporarily releases stress hormones that speed up your metabolism. So you burn more calories as  your body copes with the spicy, tasty food.

7- Low-fat Dairy

Low fat dairy is high in the essential calcium needed for fat burning and weight loss. In addition, it is high in nutrients and great for a healthy digestive tract.

8- Lean Meats

Lean Meats are great sources of protein, and they take longer to digest than fruits and vegetables. They also give you more energy for exercise, so you get twice the metabolism benefit from one food.

9. High Fiber Foods

High fiber foods, like beans, whole grains, fruits, and vegetables, keep your insulin levels steady, which helps your body prevent fat storage that leads to weight gain. 

Some metabolism supplements will speed up your metabolism, but aren't as healthy as the metabolism boosting foods found right in nature. They can contain animal thyroid that can have unhealthy side effects like nervousness, diarrhea, increased heart rate, tremors, excessive sweating and bulging eyes. Never take a supplement or diet pill without first consulting your physician.

Most experts agree that a diet high in fruits, vegetables, lean proteins, and whole grains, accompanied by healthy exercise, will help stablize the metabolism. However, if you have difficulty either gaining weight or losing weight, and you currently lead an active lifestyle that includes healthy eating and exercise, it could be a sign of metabolism issues. Consult your personal physician to discuss medical testing that will eliminate those possibilities before making significant changes to your diet or exercise program.

Link: http://www.fitday.com/fitness-articles/nutrition/weight-loss-1/9-metabolism-boosting-foods-for-faster-weight-loss.html

Cardiovascular Fitness / Fat Burn Workout - Interval Training

Getting Up to Speed

They say that slow and steady wins the race. But the cardiovascular key to fat burning is using interval training workouts - workouts that alternate high-intensity levels with lower-intensity effort. As I mentioned earlier, that formula keeps your body burning calories long after you've stopped working out.

Interval training mimics sports - start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. You can use interval training workouts any way you want - running, cycling, swimming, on elliptical trainers, even walking if you alternate a speed walk and slow walk.

You can also vary the intensity levels in different combinations. To start, here are three options for setting your workout. (If you use exercise machines, don't choose the interval workout; choose the manual one, and create your own intensities by adjusting it yourself. It'll give you greater control over the speeds and will help you burn fat faster.) You'll derive benefits in as little as a 20-minute interval workout. As you build up endurance and strength, you can add time to your workout.

Interval Variation I: Standard

The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 - 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)

3. 3 - 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

Interval Variation II: Pyramid

This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 - 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cooldown

Interval Variation III: Sports Conditioning

Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.

1. 3 - 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

Link: http://www.menshealth.com/nutrition/interval-training-workouts