Metabolism: Why is it so Important to Take Care of it in a Diet?

Basal metabolism (more commonly known as just “metabolism”) is a way of measuring energy. It can be said that it is the minimum energy necessary for a cell to continue to function.

When we start a diet to lose weight, it is important to choose what we eat, but almost more important is to do things that will accelerate our metabolism.

We have to think that if we accelerate the metabolism, we will burn more calories throughout the day, because the amount of energy needed to survive (to remain alive after all) will be greater.

But what can we do if our metabolism is sleepy? The answer is simple.

First, we must recover the function of metabolism with a series of exercise routines. For example, a good metabolism accelerator is doing sports (specifically, lifting weights). Weights help us build muscle and, as such, need energy to survive. That is, by increasing our muscles, we increase the number of calories burned daily (even while we sleep).

It is important to point this out, because it is one of the things that for many people it is difficult to understand. Doing weights will not “get you buffed” in a few days, but it will be one of the things that will help you if you want to lose weight.

The second thing you have to do is eat properly, and distribute your food intake in 5 meals a day. This is important because you can be fed throughout the day and your metabolism will not fall asleep. Eating 5 times is one of the tips you may have heard many times on TV or read in magazines.

There are also some foods that will naturally accelerate your metabolism like cinnamon or chili peppers. You can find more about these foods and how to prepare them in the book ” Cocina Metabolica ” written by Karine Losier and Dave Ruel.

It is necessary to differentiate metabolic acceleration from hyperthyroidism. The second is a disease that has nothing to do with the natural acceleration of metabolism through exercise and diet.

So, if you want to shed a few pounds, try to include in your lifestyle new habits like the ones written above. Surely with that, and a bit of willpower on your part, you will have more than enough to reach your ideal weight and be slim when summer comes. Visit CocinaMetabolicaVip.com for more info about the book of delicious recipes with the foods that will help you naturally accelerate your metabolism and burn fat.

A Running Routine to Lose Weight

Running is a great way to lose weight. It is well known that running helps greatly to burn off those extra kilos. However it is not only about running, there are more and less effective ways of doing so.

Obviously, running is either way better than nothing, and if you do any kind of exercise to lose weight that is very valuable because it shows your determination to lose weight and feel better.

However, to achieve the best results in the shortest time possible some knowledge is required. Primarily you need to know how to run to burn more calories.

What are the best routines of running to lose weight? Here are some suggestions:

1. Each exercise should last at least 15 minutes to burn enough calories. The shorter the period of the exercise the more intense it needs to be. 15 minutes would require a huge intensity so if you’re not in good shape it might be better to do 30 minutes of running at different speeds.

2. The exercise should begin with 5 minutes of warming up at an average rate and ensure that muscles and joints are ready to run.

3. The best routines of running to lose weight involve intervals, which are basically periods when you change your exercise speed slightly. This allows you to train your body in a variety of intensities. It’ll also allow you to complete more distance at high speed and still complete 30 minutes of exercise. These bursts of energy are crucial to put your body into fat burning mode. Slow periods will serve for the recovery from the fast sections.

4. Running with tilt is more strenuous than running on a flat surface, so it would be good to find a route with a moderate inclinination to help you get better results. Running downhill is not good for your knees.

5. Your routines should involve sprints, hills or both. You may not be able to do them for more than a minute or a little more because it is very hard work. But this is precisely the point, make sure your routine contains some elements of extreme intensity and thus also the considerable time to recover from them.

6. At the end of each session you should spend a few minutes to cool down by running at a slow pace or walking a little faster until your heart rate returns to normal.

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Warm-Up Exercises Before Running

warmup stretchWarming up the muscles before running or before doing any sport is vital, because it means preparing correctly for a real physical activity and its proper execution. That’s why today we show you what you need to know about the warmimg-up exercises to do before running.

Overlooking the warm-up part when exercising, can be quite risky, because it can hinder proper performance and can provoke injuries. It is often pointed out that a proper warm-up increases your heart rate, breathing rate and blood flow to the muscles.

Performing a good warm-up prior to a race or jogging, implies adapting to the physical effort to be made later. Thus means, for example, if plan to run faster and longer, our preparation must be longer and adecuate.

It is not about to spending all our strength and be exhausted before starting, but to make sure the body is ready to cope with this real effort. What we want to achieve with these exercises is that the circulatory system gradually prepares to keep oxygenating our muscles constantly. Let’s see some examples of warm-up exercises:

Many people don’t know the way to warm-up the legs for running. In most cases the warm-uo is simply to start running slowly and gradually increase the intensity. Of course this is better than nothing, but there are other forms of warming-up that are more effective, less aggressive and that will prepare us better.

First of all we must realize that it is important to prepare all parts of the leg, that’s why we begin from the bottom up with small circular movements of the ankles, knees, and hips. The execution should be slow and we have to pay special attention to our breath. After this, lying on the floor on our backs and lifting the legs, we have to move them as if we were riding an imaginary bicycle. This will help stimulate the circulation of the legs.

Then, we must place standing, facing forward and we have to take a step forward as if we were to stoop. Without reaching the ground we got up and return to the starting position. We need to perform the same action on each leg. This exercise will serve us while we warm-up to stretch also. At no point should we force the posture or make too abrupt increases or decreases that may trigger injuries.

Stretching all the muscles of the legs is important to stimulate the circulation. How we do this has to be the same as the used at the end of a race, since the ideal thing is to mix the traditional warm-up with the stretching exercises for a perfect fit.

Once carried out the warming-up, we have to start running slowly and leisurely to acclimatize slowly to the race. Surely if we take appropriate measures and devote the time necessary to have our body in tone, we will run without any problem or pain that can lead to any type of injury.

3 Tips to Losing Weight by Running

An excellent choice to getting rid of the extra kilos and making sure to not retrieve them again is by running.

Running is an effective cardiovascular exercise to lose weight and burn fat. Not only will help you to lose weight, it will also increase your fitness level , make you look better and feel energized like you have 5 or 10 years less.

If you are interested in losing weight by running, here are 4 tips that will help you maximize your results.

1 – Increase Your Miles Each Week

Most beginners make the mistake of keep running the same distance week after week. This will only lead to stagnation and you’ll reach a point where you’ll not be able to lose more weight. Therefore it is important to add a few miles to your weekly routine.

The best way to increase your mileage without running the risk of injury or exhaustion is to stick to the 10% rule. You only have to increase the weekly distance by 10 % from week to week. For example, if you are starting to run 10 miles a week, you can aim to reach 11 or 12 miles next week and so on.

2 – Do your Interval Training

This type of training is great for burning calories and lose pounds quickly. Interval training involves high-intensity running interspersed with intervals of low intensity jogging for recovery and relaxation of the muscles.

For example, you should run approximately 80 to 90 % of your maximum speed for one minute, then you reduce the pace at a moderate trot to regain energy and then repeat the process.

To achieve this training and to burn the fat effectively, start running slowly for 10 minutes as a warm up. Breathe deeply and stretch gently. Then begin a high intensity interval for a minute, and reduce your speed to allow recovery. Repeat this interval at least 10 times.

3 – Keep Eating Healthy

When you begin to run regularly you will notice that as you increase the duration and intensity of the exercise, you’ll eat more than what you’re used to. That’s why you should try to maintain a healthy eating to not eat more calories than you really need.

4 – Run Regularly

Running 3 or 4 miles a day and then stop running for 3 weeks is useless. It is important to regularly maintain your training to really lose weight by running. If you can’t run every day you should try it at least 5 times a week for the results to remain week after week.

These 4 tips will help you to lose weight by running to reach your ideal weight and feel more energetic than ever. If you want to lose weight then it’s time you start to change your habits. You can look at http://factorquemagrasavip.com for more info on a program that will help you to lose weight for all our spanish speaking friends.

How To Increase Your Glutes by Running: Do Sprints Help Improve The Appearance Of Your Rear?

Don’t believe it? Look at all the sprinters in the world, from amateurs to Olympians and you’ll see that they are the living proof. Almost 90 % of sprinters have a rear that many women would like to have. Many women do a lot of squats and lunges, but not many have ever thought that the speed can give you a great butt.

The Muscular Function

When you walk there is a hinge joint that occurs from the moment your front foot hits the ground until it is pulled back while pushing you forward , this is called hip extension. Basically this is the gluts, so when you run you have to make this quickly. The faster you run, the better your glutes work. Sprinters do this hundreds of times a day and explosively, so you will notice a big difference between a sprinter and a marathon runner.

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Running at speed in Relation to Other Traditional Exercises

Well, the most important reason is that running at full speed tends to give you a firmer butt in general! While other traditional exercises such as lunges, squats and deadlifts, tend to actually increase not only the size of your hips, but also your thighs, hamstrings and glutes. Most women seem to want just to have a toned and rounder butt and not just a huge one!

But there are women who are born with A Beautiful Rear

Yes, some women are born with a nice round butt while others have to work at it! They have to work para como agrandar los gluteos. The good news is that genetics play a minor role.

What To Do To Raise The Buttocks?

1. Sprints
Run as fast as you can for 10-20 seconds and then rest or walk for 1 minute. Do this 8 times in a row and then relax 10 minutes.

2. Climb some Stairs at Speed
Go upstairs lifting your legs as high as you can and with good speed. You can do 15 to 20 repetitions.

3. Run up the Hills at Speed
Like Sprints, run as fast as possible up the hill and then rest or walk for 1 minute. Do this 8 times in a row.

Now it is up to you to begin. I assure you that if you do everything mentioned … Your ass will soon become bigger and sexier. You can visit us here to have unos gluteos de escandalo or some scandal glutes that will get all the attention!

Running and Some Related Tips

If you are weighting to high, if it is costing you to get to run, you should know in that case, it is always better to walk, there will be time in the future to go faster. This happens in the same way as eating, you do not start with the dessert and end with the soup, everything takes a logical order.

A good way to avoid routine when running, is to change quite often the course you do, and if there is no possibility to modify the usual circuit, at least try to seek to make variants of it, use your imagination a little, and you will come up with new alternatives that will allow you to enjoy more your physical activity.

There is no doubt that whoever does sport quite often, (even on an amateur level and whether you enter various types of competitions or not) must take injuries very seriously, and sometimes the only choice will be to stop immediately the activity.

If you are running in an excessively hot day, and you already have done several kilometers, it is likely that the eyes start to itch. Relax!  The optic nerve is fine, there is nothing wrong with your vision, it’s just the salt of sweat sliding in the front that has penetrated the eye socket irritating the eye, a bit of clean, fresh water can solve this, although if you start rubbing your eyes compulsively, all you will get in the end is completely irritated eyes

And finally, no matter how long the distance traveled on a given day even when if you improve your personal mark, and no matter how exhausted you are at the end of the journey, the thought that there must always be present, even if not immediately (sometimes you end up so tired thinking that you will never run again, fortunately that thought only lasts a short time), is to get into your head, the objective to improve the mark achieved, even it is only by running one meter more.

The Purpose Of Running

One of the first things you need to know when you decide to start running, is that the pain, sooner or later will present itself, and this is inevitable, but suffering that pain is optional. Each person has to decide whether he or she is willing to endure it, and not everyone is physically and mentally prepared to do so.

Running is great for your health, both physically and mentally, but for those who have never done it, they have to avoid, especially at the beginning, having too much euphoria (one of the rookie’s main mistakes), don’t mistakenly try to cover more mileage that your body itself can withstand. The body always needs a period of adaptation.

This is the same thing, like for example, a man going on a first date, and having as the only purpose and permanent obsession, having sex with the girl in front of him. Sure, it’s good to be ambitious, but in many cases it is often better to go slowly to obtain the best results, so take it easy lads!, the same things happens for running.

Now, if you are an amateur runner (like most of those who go out to exercise to the parks, street circuits, the beach, etc), if you are one of those who seek a healthy life and want to keep your body and mind in shape, then you shouldn’t care at all if someone runs faster than you, and get ahead of you in the circuit. Some even do it with a gesture of bravado (fortunately they aren’t many), what I find pathetic by the way!

Remember that you are not competing against anyone, and in any case, if you want a motivation to encourage you, do it against yourself and try to improve yourself every day.

When you run you depend on the state of your muscles, so you should always try to treat them well, as gently as possible, you have to worry about them, and occasionally speak fondly to them, they’ll surely appreciate it, and you too will be grateful to them, so you never fall prey of cramps, stiffness, contractures, etc.