100 Ways to Supercharge Your MetabolismRockport Publishers, 2009 - 239 pagini The set of biological processes that turn food into energy, and energy into vital chemicals and proteins, metabolism directly influences the use of calories and the storage of body fat. Whatever your weight and general health, elevating your metabolism will have solid benefits, particularly in terms of reducing fat and gaining muscle. The even better news is that there are myriad ways to achieve this. Did you realize, for example, that spicy foods increase metabolism and, consequently, fat burning? Did you know that by drinking about three extra glasses of water a day you could burn more than 17,000 additional calories a year, the equivalent of an extra five pounds? Are you aware that acupuncture can remove energy blockages that slow your metabolism? Did you know that simply having a good laugh can reduce stress hormones, enhance oxygen intake, and improve circulation and digestion? 100 Ways to Supercharge Your Metabolism sets out, clearly and simply, one hundred proven, safe, and effective strategies for raising your metabolism and helping burn off calories and fat. All are grounded in the latest scientific research, and all are practical and easy to incorporate into even the busiest of schedules. Whether you work your way from # 1 to 100, select the tips that fit your lifestyle, or simply try out a few from time to time, you'll learn how to fine-tune your own metabolism and keep it that way for life. |
Cuprins
FOREWORD | 10 |
Understanding Your Metabolism | 12 |
PART I | 21 |
1 Stretch Your Way to a Speedier Metabolism | 22 |
2 Take Weight Off with HighIntensity Weight Training | 24 |
3 Build Muscles Slowly but Surely with LowIntensity Resistance | 27 |
4 Burn More Calories by Doing More Sets | 28 |
5 Burn Fat with Cardiovascular Exercise | 30 |
51 Trim Your Tummy with CLA | 128 |
52 Get More Energy for Better Workouts with NADH | 131 |
53 Keep Your Thyroid and Your Metabolism Healthy with Iodine | 132 |
54 Increase Energy and Enthusiasm with Ginseng | 134 |
55 Prevent Cell Damage with Antioxidants | 136 |
56 After a Hard Workout Recover with DRibose | 138 |
57 Metabolize Glucose Fat and Protein Effectively with Vanadium | 140 |
58 Turn Back the Clock with Human Growth Hormone | 142 |
6 Lose Weight Fast with Weighted Cardio Exercise | 32 |
7 Build Stronger Muscles Using Free Weights | 34 |
8 Sprint to Your Goal with Sprint Training | 36 |
9 Make Exercise More Effective with Mindful Breathing | 38 |
10 Use Yoga to Fan the Metabolic Flames | 40 |
11 Increase Your Range of Motion with Tai Chi | 42 |
12 Breathe Your Way to a Healthy Metabolism with Qigong | 44 |
13 Steam Off Calories in a Sauna | 46 |
14 Get a Daily Dose of Exercise | 49 |
15 Burn Calories on the Sly with Stealth Exercise | 50 |
PART II | 53 |
16 Eat Complex Carbohydrates to Lose Weight | 54 |
17 Beef Up Your Metabolism with Protein | 56 |
18 Build Muscle and Burn Fat with Amino Acids | 58 |
19 Spike Your Metabolism with Spicy Foods | 60 |
20 Add Zing to Your Metabolism with Ginger | 63 |
21 Eat Fat to Stay Slim | 64 |
22 Melt Weight Away with a Grapefruit a Day | 66 |
23 Eat Foods High in Calcium and Magnesium to Lose Weight | 68 |
24 Burn More Calories than You Eat with NegativeCalorie Foods | 70 |
25 Cut Calories Gradually to Raise Metabolism | 72 |
26 Sleep Well and Eat Early to Burn Fat | 74 |
27 Eat Oatmeal to Suppress Appetite and Boost Metabolism | 76 |
28 Lose Weight by Eating Fiber | 78 |
29 Change Your Diet to Motivate Your Metabolism | 80 |
30 Eat Whole Fruits Instead of Juices | 82 |
31 Soup It Up to Take Weight Off | 84 |
32 Eat a MetaBoost Breakfast to Burn Calories All Day Long | 86 |
33 Feast on a MetaBoost Lunch to Keep Your Metabolism High | 88 |
34 Keep Metabolic Flames Burning with MetaBoost Snacks | 90 |
35 Eat Light When You Eat Late | 92 |
36 Choose Desserts that WonÕt Wreck Your Metabolism | 94 |
PART III | 97 |
37 Drink Water to Increase Your Metabolic Rate | 98 |
38 Fill Up without Filling Out | 100 |
39 Drink Green Tea to Burn Fat | 102 |
40 Jolt Your Metabolism with Caffeine | 104 |
41 Give Your Metabolism a Mate Boost | 107 |
PART IV | 109 |
42 Keep Your Metabolism Fit with Vitamin B | 110 |
43 Burn Fat with Vitamin C | 112 |
44 Generate More Power with Coenzyme Q10 | 114 |
45 When You Work Out Hard Supplement with Minerals | 116 |
46 Consume More Copper to Raise Energy Levels | 118 |
47 Manage Your Metabolism with Magnesium | 121 |
48 Inhibit Appetite and Lose Weight with Leptin | 122 |
49 Burn Fat and Rev Up Your Energy with LCarnitine | 124 |
50 Corral Fat and Cholesterol with Turmeric | 126 |
PART V | 145 |
59 Set Goals for Metabolic Success | 146 |
60 Count Calories Before Consuming Them | 148 |
61 Keep Tabs on Calories with a Food Journal | 150 |
62 Record Your Workouts in an Exercise Journal | 152 |
63 Exercise Early to Elevate Your Metabolism All Day | 154 |
64 Eat After Working Out to Boost Your Metabolism | 156 |
65 Exercise Safely by Including WarmUp and CoolDown Periods | 158 |
66 Change Your Eating Schedule to Keep Metabolism High | 160 |
67 Allow Ample Time For Dinner Digestion | 163 |
68 Linger Over Food and Lose Weight | 164 |
69 Get MetabolismBurning Benefits from Your Everyday Tasks | 166 |
70 Join a Support Group to Reinforce Your Goals | 168 |
PART VI | 171 |
71 Dont Depend on Diet Pills | 172 |
72 Dont Be Fooled by Artificial Sweeteners | 174 |
73 Maintain the Right Attitude to Sustain Good Habits | 176 |
74 Steer Clear of Saturated and Trans Fats | 178 |
75 Just Say No to Refined Sugars | 180 |
76 Avoid Refined Flour to Increase Power | 182 |
77 Steer Clear of WholeMilk Dairy Products | 184 |
78 Eliminate Soft Drinks from Your Diet | 186 |
79 Minimize Salt Intake to Avoid Water Weight Gain | 188 |
80 Limit Alcohol Intake to Reduce Your Waist Measurement | 190 |
81 Resist the Quick Fix of Diet Foods | 192 |
82 Be Alert to the Effects of Incidental Eating | 194 |
83 Minimize the Metabolic Impact of Stress | 196 |
84 Dont Let Sleep Deprivation Sink Your Metabolism | 198 |
85 Guard against Hormone Disruptors | 200 |
86 Be Alert to the Hidden Threat of Toxins | 202 |
PART VII | 205 |
87 Use Biofeedback to Control Your Metabolism | 206 |
88 Strengthen Your Metabolism Goals with EFT | 208 |
89 Use Acupuncture to Help You Get Back in the Game | 210 |
90 Employ Acupressure to Remove Energy Blockages that Slow Metabolism | 212 |
91 Relieve SportsRelated and Chronic Pain with Reflexology | 214 |
92 Massage Your Metabolism into Shape | 216 |
93 Improve Your Ability to Exercise with Rolfing | 218 |
Laughter Boosts Your Metabolism | 220 |
95 Overcome MetabolismBusting Obstacles with Hypnosis | 222 |
96 Revamp Your Metabolism with Meditation | 224 |
97 Brighten Your Metabolism with Sunshine | 226 |
98 To Minimize Stress Pain and Weight Gain Try Aromatherapy | 228 |
99 Take a Handson Approach to Stress and Pain Relief with Reiki | 230 |
100 Realign Your System with Chiropractic Adjustment | 232 |
| 234 | |
Termeni și expresii frecvente
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