People blame their genes all the time in their struggle with diet and weight loss, because we’re born with our metabolism. The good news is, however, we can do something with what we’re given. We can speed up our metabolism naturally to rev up calorie burn.
For advice on how to rev up our engines, we turned to Kirkland Shave, program director at Mountain Trek resort. Mountain Trek retreats are all-inclusive luxury vacations in Canada and Mexico that are also boot camp and fitness experiences. As a trainer and life coach, Kirkland has worked with thousands of people that want to get back their health, strength, and vitality. He’s also a Canadian mountain guide and Iyengar yoga instructor.
Kirkland shared his top four tips on how to switch your metabolism from decay to growth and how to lose weight by following these eating rules:
1. Start lifting, pushing, or pulling your body (or weights) to discomfort.
Discomfort means that it’s not easy, but that it also doesn’t cause you serious pain Do this two times a week.
Twice a Week Metabolism-Boosting Workout Plan:
1. Work your largest muscles first, then your smallest (chest then biceps, back then triceps).
2. Pick a weight that is difficult and intense to push, pull, or lift, and that maxes your ability somewhere between 8 and 12 repetitions.
3. Repeat each exercise twice. Eventually you can add a third set, or increase the weight / resistance until 12 repetitions can be easily done on your second or third set (and then again increase the weight / resistance again).
Use the above total body 20-minute kettlebell workout video as a guide. You can customize this to your fitness level and also do it with a heavy weight.
2. Eat breakfast within 30 minutes of getting out of bed.
This kick-starts your metabolism for the day, supports your circadian rhythm, and keeps your liver from initiating the “famine” response (when your body holds onto fat).
3. Eat 2/3 of your daily food intake in the first 9 hours of the day.
By doing this, you spread the majority of calories across the active hours, and reduce your evening blood sugars so that you don’t store excess calories as fat. This means that if you wake up at 7am, you’ll have eaten the majority of your food by 4pm.
4. Eat multiple food groups every 3 hours during the day.
Eat lots of healthy snacks and don’t let yourself get too hungry. For example, eat a smoothie, then breakfast, then a snack, then lunch, then a snack, and then dinner. But try not to snack in the evening (see rule #3). This helps to keep your blood sugars steady across the day to avoid spikes and an insulin response from eating just a few large meals. This also helps you to avoid the “famine” response and resulting fat storage from skipping meals and also helps you to avoids energy drops associated with low blood sugar.