Metabolism describes the complex processes that regulate how we convert food into energy. As known to us energy output increases during exercise, exercise also speeds up the metabolic rate at which we burn off calories for up to 24 hours after activity. Exercise increases the amount of muscle mass in the body, and the more muscle mass you have the more calories you use up.
Muscle burns up energy 24 hours a day, whereas fat is relatively inactive metabolically-it just sits there doing very little. The question that ponders most of us is- How to keep the Metabolism up during holidays?
Use a schedule book or monthly calendar and make appointments for ALL your workouts for the next six weeks well in advance. Then, paste a copy where you will be forced to look at it every day. This is a powerful exercise that will keep you focused and force you to think about and prepare for each upcoming workout.
WF has a workout for you to raise your metabolic rate, increase your strength, and improve your body weight.
#1- Dumbbell Chest Press- (1 set of 8 reps):
Lie on the bench with a dumbbell in each hand and your feet flat on the floor. You can rest your feet up on the bench if it is more comfortable. Push the dumbbells up so that your arms are directly over your shoulders and your palms are up. Pull your abdominals in, and tilt your chin toward your chest.
Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Roll your shoulder blades back and down, like you are pinching them together and accentuating your chest. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench. Repeat.
#2 Push-Ups- (1 set of 15 reps):
A basic push up does not require any equipment other than your own body weight and your arms. Assume a prone position on the floor or other hard surface that’s able to support your body weight. Keep your feet together. Place your hands under your shoulders with your palms on the ground. Curl your toes upward (towards your head) so that the balls of your feet touch the ground. Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. This position is called “plank,” which is used for other various exercises. This is the beginning and the end position of a single push-up. Lower your torso to the ground until your elbows form a 90 degree angle. Keep your head facing forward. Try to have the tip of your nose pointed directly to the front as you’re going down. Draw a breath as you lower yourself. Raise yourself by attempting to push the ground away from you. Breathe out as you push. The power for that push will inevitably come from your shoulders and chest. The triceps are also contracted but the primary exercise for the triceps isn’t the push-up. Continue the push until your arms are just about straight. Stretch the chest and shoulder muscles during your cool down cycle.
#3 Dumbbell Squats-(1 set of 8 reps):
Hold dumbbell just besides you and stand hip- or shoulder-width apart. Contract the abs and keep them tight as you bend the knees and slowly squat. Keep the knees behind the toes as you sit down on the chair for a few seconds. Contract the glutes and hamstrings to lift up and begin extending the legs. Fully extend the legs until you’re back to standing position. Repeat this for 1 set of 8 repetitions. Always keep the knees in line with the toes!
#4 Bodyweight Lunges-(1 set of 15 reps):
Stand with right foot forward, left foot back about 3 feet apart. Hold weights in each hand if desired and bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward. Keep the torso straight and abs in as you push through the front heel and back to starting position. Don’t lock the knees at the top of the movement. Perform 1-3 sets of 8-16 reps according to your fitness level and goals. Walking lunges are a great way to tone legs without using a machine.
#5 Bent-Over Rows-(1 set of 8 reps):
Grab the dumbbells and stand with your feet shoulder-width apart, knees slightly bent. With your arms at your sides, bend over from the hips until your back is almost parallel to the floor. Pull the dumbbells up, squeezing your shoulder blades together. Pause, then lower the weights. That’s one rep. Complete all reps without standing up.
#6 Pull-Ups-(1 set of 15 rep):
Pull-ups are the ultimate test of strength to weight ratio. Having a high strength to weight ratio means lots of things like; being able to rock climb better, being able to sprint faster, being able to run up hills faster, being able to pull water to make your kayak go faster, etc. You will need a rod/bar to perform this move. To conduct the exercise: Grab the pull-up bar with your hands placed about shoulder width apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.
#7 Deadlifts-(1 set of 8 reps):
Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition. Perform the amount of repetitions prescribed in the program.
#8 – Bodyweight Step-Ups -(1 set of 15 reps):
Stand up straight in front of a flat bench or other raised platform. Keep your eyes facing forward and a slight bend in your knees. This is the starting position. Lift your left knee and step onto the platform with your left foot. Once your foot is firmly planted on the platform, use your left heel to lift your body up and place your right foot on the platform as well. Pause briefly and then step back with your right leg and carefully return to the starting position. Repeat this motion for 15 reps and then repeat while leading with your right foot.
#9 Shoulder Press-(1 set of 8 reps):
Hold a dumbbell in each hand, sit on a bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Now, exhale and push the dumbbells upward until they touch at the top. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. Repeat for 8 repetitions.
#10- Lateral Raises(1 set of 15 reps):
Grab a pair of dumbbells. Pick a light pair you can find to warm up with. Stand straight with the dumbbells to your sides, feet shoulder width apart. Slowly raise the dumbbells out to the side, until they are level with your head – don’t go higher than this as it can put undue stress on your rotator cuffs. Lower the dumbbells under control to your sides. That’s one rep. The only motion should be at your shoulder joint – no movement at the elbows, and no rocking of your body to cheat the weight up.
Warm-up: 10 minutes of skipping or light jogging.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
