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[et_pb_section admin_label=”section” background_image=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Fitness-Female-Getting-Ready-small.jpg” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”on” parallax_method=”on” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row”][et_pb_column type=”2_3″][et_pb_divider admin_label=”Divider” color=”#ffffff” show_divider=”off” height=”200″ divider_style=”solid” divider_position=”top” hide_on_mobile=”on”] [/et_pb_divider][et_pb_text admin_label=”Title Text” background_layout=”light” text_orientation=”left” max_width=”620px” text_font=”PT Sans||||” text_font_size=”72″ text_text_color=”#ffffff” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_margin=”0px||0px|” text_line_height=”1.1em” text_font_size_last_edited=”on|tablet” text_font_size_tablet=”52″]
Workout Challenge Day 5
[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”0px|||” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Would you believe it’s this simple to boost your metabolism by over 10%!?
Burning calories and fat, while you sit or sleep, is the dream. A very achievable one…
Metabolism is one of the most talked about topics in fitness, and in life! Everyone has that friend who seems to eat endless ice cream and chocolate while sitting and watching netflix all day, WHILE NEVER GAINING WEIGHT!!? ?
One of the common explanations people give is ‘well she’s just got a high metabolism’ seems too simple on the surface. So let’s dive a little deeper…
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Metabolism, or more importantly your base metabolic rate (BMR) naturally changes over the course of your life and is influenced by factors such as; weight, height, gender, muscle mass, hormones and genetics can also play a role in your BMR.
Your base metabolic rate is simply the amount of calories your body burns on a daily basis while resting (so not taking into account exercise) to keep functioning. Gaining muscle mass is one of the fastest and foolproof ways of increasing your metabolism, as your body has to expend more energy (calories) to maintain your muscles.
The Second important part of metabolism is your Total Daily Energy Expenditure (TDEE) This the the combined amount of calories burned in a day from your Base Metabolic Rate and any activity you do (from walking to work all the way to doing a workout, everything burns some calories!) the important part for fat loss and a successful transformation is the gap between your daily calorie intake and your TDEE. This is where good things happen! Take a look at the simple graph below to explain the basics ?
On top of gaining lean muscle mass there are a few tricks that can help you increase you metabolism and start burning some extra calories! ?
- Drinking cold water ? – Most of us are constantly dehydrated, and often when we feel hungry, we’re actually thirsty. There are a number of practical benefits to drinking more water; getting rid of hunger and cravings and flushing your system of toxins. While there is no recommended amount of water you should drink you need to replace your body’s fluids which is most commonly agreed to be 1.2 litres a day. Drinking cold water causes your body to use more energy to absorb as it needs to heat the water first, burning more calories, simple!
- Eating a high protein breakfast within 30 minutes of waking ? – A high protein breakfast has a number of benefits due to its nutritional value and how it affects your appetite and hunger cravings. Protein takes longer for your stomach to break down, giving you the feeling of being fuller for longer, decreasing your appetite for the rest of the day. On top of this while you sleep your body is in ‘repair mode’ where it repairs all your cells dipping into your fat stores for the energy to do this. A high protein breakfast, opposed to the common high sugar breakfast keeps your body dipping into your fat stores for energy for longer.
- HIIT cardio ? – High Intensity Interval Training (HIIT) is the most effective form of cardio for fat loss. As the name suggests it’s a series of intervals of differing intensity. For example walking briskly for 2 minutes, then immediately running at your maximum speed for 30 seconds, then back to walking briskly for another 2 minutes and repeating the cycle. The benefits of HIIT training are huge for fat loss, research shows that HIIT workouts can burn as many calories as 1 hour of jogging, as well as not having the muscle loss effects of prolonged cardio. More importantly pushing your body to its maximum (even for short periods of time) activates anaerobic respiratory system, which consumes more oxygen, sending your body and metabolism into overdrive for the next 24 hours. In this time you could increase your calorie and fat burn rate by up to 10%. An amazing result for 15-20 minutes of your time!
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Transformation Takeaways:
- Buy a quality, reusable water bottle that you can carry around with you at home and work. Target yourself to drink 2 litres of water a day. That’s refilling a 500ml bottle 4 times over 24 hours, easy!
- Design your breakfast to include over 30g of protein. This can be done by adding eggs (avg 6g per egg) in the form of an omelette, or for a quick way protein shakes can provide over 30g in liquid form to accompany or replace your existing breakfast.
- Replace your current cardio workouts with HIIT workouts to send your body into fat burning overdrive. To start try three 20 minute interval sprint sessions a week, walking briskly for 2 mins 50 secs, then run sprint (run as fast as you can) for 1 min 10 secs. Remember the goal is to get your heart racing, which when first starting may be going between walking and jogging, rather than sprinting.
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Good luck supercharging your metabolism! This is the end of our workout series, hopefully you’ve found some practical tips that can help you build muscle and tone up.
If you’ve found the workout challenge and tips included valuable to your transformation goals, then you’d love our 12 week program. It’s designed to give you all the tools, information and tips to create the habits to fully transform your body, with visible results after 12 weeks!
Here’s what some of our happy customers ? say:
‘Hey Girls, its been 4 weeks now that i am working out after i bought the TFchallenge. I started to have some results by now, i am feeling stronger, more flexible, and so confident. The exercises are well chosen, they started hard and as I’ve gone on I’ve changed them to keep them difficult! I cant wait to see my self in the shape i always wanted after 12 weeks!’ – Natalie Warner
‘Great guide for a complete workout program. Purchased a couple weeks ago and have so far gained great results!’ – Jessica Martinez
Downloadable Version
If you’d like to download this workbook so you can use it on the move, click this button to get access to a PDF file you can download ❤️️
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