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How can speed foods help with my diet

WHAT ARE SPEED FOODS

I hope by now you have all read my article on “little but often” and are following the advice and maintaining a good diet to help with your  weight management

There are other key factors that you can add to your diet in order to achieve a higher metabolic rate which in turn helps you burn calories quicker. Different people have different metabolic rates, which mean they burn calories at different speeds. For example if a person with a fast metabolism and one with a slow metabolism eat the same foods, the one with the fast metabolism will burn more calories. The person with the slower metabolic rate will not burn as many calories and any extra calories not burned are stored and turned into fat.

A high metabolism means that the body is burning calories at a greater rate than average

So one of these key factors if you haven’t already guessed by the title is to add speed foods to your daily dietary intake. Speed Foods are certain foods that help increase the rate at which your body can burn calories; this in turn increases your metabolic rate. In order for a food to speed metabolism, the body must burn more calories digesting it than the food contains.Speed Foods are also good for stabilizing the bad hormones (insulin and cortisol) which can accelerate fat storage. Also bear in mind there are certain factors that can affect your metabolism like Age, health, physical condition, diet, activity level, frequency of meals, hydration, hormone levels and stress

Here are a few examples of speed foods-

Proteins – are  great for increasing your metabolism because every time you ingest protein your body feels fuller for longer and speeds up  your metabolism.

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I.e.  Eggs, Whey Protein Powder, Turkey, Chicken, Fish

Green Tea– perhaps one of the best metabolism boosters you can drink. Not only does it help with cancer risk, weight loss, metabolism it also contains caffeine which helps you focus during the morning. Green tea is found in many fat burning products.

Cayenne Pepper– cayenne pepper has thermogenic (heats up your body core temperature) properties. When your body has to cool itself down it requires calories to do so. Thus, creating a fire for your metabolism.

Almonds and other nuts – Almonds are loaded with good fats, fibre and incomplete protein. Since almonds have such great essential fatty acids they help your body raise its metabolism just by ingesting them. Obviously any fat has  a high calorie content so be sure to have a few nuts every day. You can mix these up with pine, cashews and walnuts as they also contain a very healthy amount of good fats and antioxidants.

“Adding foods that speed metabolism to your diet is a great way to lose extra pounds while becoming healthier and more energized.”

Other example of speed foods are-

Vegetables– Spinach, Cabbage, Celery, Broccoli,Chillies, Tomatoes, Dark green leafy vegeta bles, Peppers (cayenne, jalapeno and habanero)

Fruits – Raspberries, Other berries, Apples, Pears, Oranges, Grapefruit, Lemons

Whole Grains – Rolled oats, Oatmeal, Muesli, Granola, Whole grain cereal

Liquids – Cold water, Coffee, Hot water with lemon

Oils – Extra virgin olive oil, Canola oil

Other Foods –Natural yogurt, Spices

I hope all the above advice will help you achieve the results you want. Remember diet is key to any weight management; you should always keep well hydrated and try to exercise at least 3 times a week.

Fitness First FitBrit challenge 2011

FitBrit challenge

For all of you out there who fancy a challenge and want to see what your fitness levels are like you should give the FitBrit challenge a go. It’s an 8 based exercise circuit workout that must be performed none stop, involving a mixture of Cardio Vascular and muscular endurance exercises. Give it a go and see what time you can achieve

I managed it in 11 minutes and 56 seconds

Here is a list of the exercises you need to do

1. Row – Men 500m , Women 400m

 

Set the rower to level 10. The clock starts when you begin your first stroke.

It doesn’t count if… you put the handle down before the meter shows your required distance.

 

 

2. Seated Shoulder Press – Men 20kg Barbell 30 reps , Women 10kg Barbell 30reps

Sit on a bench and press the bar from chin height until it is fully extended over your head.

It doesn’t count if... you don’t use the full range of motion for each rep

 

3. Bunny hops – Men 30 reps , Women 20 reps

Place your hands on one end of the benchand jump over it from side to side, keeping your feet together.

It doesn’t count if… you don’t launch and land with both feet together

 

 

4. Bike – Men 3km , Women 3km

Set the bike to any resistance. The ‘sprint-and-freewheel’ style of riding is NOT acceptable.

It doesn’t count if… you get off the bike before the meter reads the required distance

 

5. Press-ups– Men 30 reps , Women 30 reps

Keep your hands shoulder-width apart and body straight. Bend your elbows until your chest is a fist-width from the floor then push back up until your arms are straight. Women can rest on their knees.

It doesn’t count if… you’re more than a  fist-width’s height above the floor at the bottom of the move

  Make sure you warm up and stretch, and at the end cool down and stretch

6. Box- Jumps – Men 30 reps, Women 20 reps

Stand astride a Reebok Deck set to full height. Jump with both feet onto the surface of the deck and back down as quickly as you can.

It doesn’t count if… your feet don’t land on top of the deck (tapping the sides isn’t good enough).

 

7. Squats – Men 20kg Barbell 30 reps , Women 10kg Barbell 30reps

Hold the bar across the back of your shoulders and stand in front of the bench. Squat down until your backside touches the bench.

It doesn’t count if… you don’t squat low enough to touch the bench or go to stand fully afterwards.

 

 

8. Run – Men 1 km , Women 800m,

Get on the treadmill and set it to any speed you can manage. Your time finishes as soon as you reach the required distance.

It doesn’t count if… you hold on with your hands at any time.

Please make sure you warm up and stretch off first before you give this routine a try and don’t forget to have a cool down and stretch afterwards. Top tip have water and fruit on standby for when you finish

 

 

Go on give it a go and see what time you can get you might just surprise yourself !!

Personal Trainer in Bradford & Huddersfield

Stephen recognises that each client is a unique individual. Whether you're looking to shed an extra few pounds, or are wanting to build muscle, Stephen can help and motivate you to achieve your goals. Read about PT in Bradford and Huddersfield. Take a look at our testimonials.

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