How to boost your metabolism ?

If you really want to loose some weight without cutting your calories or making regime , and prevent yourself from eating what you desire , you have to increase your metabolic rate to get that weight loss .

and here are some ideas to boost your metabolism and factors affecting your metabolism :

1- you have to know what is the metabolism .

2- Age: Older people " more than 40 " have their metabolic rate decreases by 5% every decade because of decreased body mass .

3- Sex: Men are more likely to burn calories than women .

4- Muscle mass: muscle burn calories more than fat and carbohydrate .

*** 1 pound of muscle burns 6 calories a day , while 1 pound of fat just burns 2 calories during the day .

5- Aerobic exercises: Although aerobic don't build muscle , but they boost your metabolism especially if you pushed your self harder during the exercise with low resting time .

6- Running. 

7- Stay hydrated: Water is an important factors for the process of metabolism .

 Many studies said that people who drank 8 glasses or more of water burn more calories than others .

to stay hydrated drink water and eat foods " fruits and vegetables " that contains water " orange , watermelon , Lemon juice , etc ... ' .

8- Spices: Spices are one of those natural substances that speed up the metabolism .

9- Coffee and Green tee: Coffee contains caffeine while green tee contains caffeine and catechin , which boost metabolism up to 2 hours after drinking them , plus its antioxidant effect .

10- Don't ever skip your breakfast: If you sipped your breakfast , your body will slow down your metabolism to save your energy , So be sure to have your breakfast ASAP after waking up .

More updated info coming soon .

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what is the metabolism

Metabolism is a term that refers to the a group of certain biochemical reactions which occurs and happen inside any living cell to keep it alive , and it helps us in the process of growing , reproduction and damage repair .

Metabolism is a sign of life , so it starts with birth and ends with death .

- In other simple word , metabolism is the process of transformation of food to energy " Calories " in any living organism .

Metabolism is classified into 2 categories: 

- Anabolism: The process of building of repairing cells and tissues , thus it needs energy . 
- Catabolism: The process of breakdown and destructing food components , thus it produces energy . 

So , if you want to increase your body weight , you have to stimulate your anabolic process , and if you want to lose weight , you have to stimulate your catabolic process 

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Factors That affect numbers of burnt calories during exercise:

We Can't say " If you ran 30 min. you will burn 300 calories or if you lifted for 10 min. you will burn 100 calories " . This is because there are many factors that determine and affect the number of calories you are burning during the exercise , and those factors are:

A- Physiological Factors: 

1- Age " middle aged tend to burn more calories than extremities because of muscle content " .
2- Sex " males are more likely to burn calories more than females " .
3- Height .
4- Muscle mass of the body " Important factor , the more muscle >> the more calories you burn " .
5- Total body weight .
6- Basal metabolic rate " BMR "
7- Genetics .

B- Personal variability:

 

1- Intensity and effort during the exercise .
2- Experience at the exercise  .
3- Baseline fitness level .

C- Workout factors :

1- Length of the workout " the longer workout >> more burnt calories " to certain limit . . 
2- Intensity of the workout .
3- The group of Muscle used in the workout " squats burn calories more than crunches " .
4- Weights " heavy weight >> more burnt calories and vice versa " .
5- Type of the Training " hard or just lifting " .
6- your rest period " the more rest , the less burnt calories " .

D- Other factors:

1- Disease the increase BMR " thyroid disease " .
2- Level of stress .
3- Sleep status : " The better and enough time of sleep the more calories you are going to burn during your workout " .
4- Cortisol level .

According to the previous factors , number of calories burnt during an exercise will vary from another person to another " up to 90% variation " .
and another word i'd like to say : Don't focus on the number of calories you are burning during your exercise , just do it regularly because many exercises have benefits for the body more than calorie burning like walking , stretching and even yoga .

Thank you , I hope this article gave you what you want .

Fell free to share it with your friends .

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Principals during estimation of body fat percentage

After we discussed in the previous article how to calculate your body fat % , here are some matters you should keep in mind while applying that method:

1- The best ever time to apply that formula is at morning " just after waking up " .

2- This formula is not 100% accurate " 3-4% range of mistake " , but it will give you a guidelines on what you should do the next step .

3- The most accurate method for calculating body fat percentage is " Underwater weighing " but it is very expensive , hard , not every one can do it , takes along time 20-30 min. "

4- There is a variation in fat percentage between males and females , in which females have more fat percentage for pregnancy , however it will give the same health condition .

5- Fat is important to health " regulations of body temp. , insulation of internal organs , main storage of energy " .

6- When taking measures you should consider that " height is without shoes , waist is at umbilicus for men and at the smallest point for ladies , Neck is from below the larynx , Hips are at largest point " .

I Hope you enjoy it guys and if you have any question , don't hesitate to put a comment below .

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How to calculate Body fat percentage in your body:

First of all we have to know the definition of body fat %:

Body fat percentage refers to the % of fat in the body .

so if your weight is 200 pounds and your body fat % is 15% , this means that the fat in your weighs 30 pounds , and your lean body weight " muscle , blood , bone ' is 170 pounds .
So ,

How to calculate Body fat percentage in your body:

Easiest Formula: 

Calculation of body fat percentage for men:

- You have to weigh your self in pounds " 1 kg equals 2.2 Pounds " .

- You have to measure your waist in inches " 1 inch equals 2.5 cm " .

Then Apply this formula:

* Multiply your total body weight by (1.082) Then add 94.42 to the result .

      ( Body weight x 1.082 ) + 94.42 = A

* Multiply your Waist by 4.15 .

      ( Waist measurement x 4.15 ) = B

* A - B = Lean body weight .

* Body fat weight = Total weight of the body - Lean body weight 

* And finally :

    Body fat % = Body fat weight multiplies by 100 and divide the result on your total body weight .

    Body fat % = ( body fat weight x 100 ) / total body weight .

Calculation of body fat percentage for Women:

* A= " Total Body Weight x 0.732 " + 8.987

* B= Measurement of the Wrist " full point " / 3.140

* C= measurement of the Waist " at the umbilicus " x 0.157

* D= Measurement of the hip x 0.249

* E= Measurement of the forearm x 0.434

* Lean body weight = A+B-C-D+E

* Body fat weight = Total body weight - Lean body weight

And Finally 
* Body fat % = " Fat weight x 100 " / the total body weight .

* Classification of body fat % according to sex :

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15 tips to get flat Abs without exercices

First of all we have to say that companies are making millions of Dollars selling products promising flat sexy abs in short time.

This is just a lie because making flat , tight abs needs time , patience , changing life style and the most important factor is " High willpower ".

But here some Tips to make your abs flat and tight which will not cost you money nor time.

1- Eat low glycemic index food : because sugar are converted in the body to fats which will be stored in the body especially the abdomen region.

2- Drink plenty of water " normal body needs 2 liters/day ".

Tab water has the same result as cold water.

so you can drink as much as you can even Glass/hour. 

4-6 Liters/Day

3- High frequent small meals: Make your meal small and eat at frequent times.

this increases calories consumption .

4- Don't ever neglect the Breakfast meal >>> necessary for your daily activities and keep you active all the day.

5- Keep your meals on time : don't miss a meal time because this will make you eat too much and makes your body store the fats in the body as energy source for the future.

6- Make sure that your meal is rich in fibers " Fruits : apple , banana " " Vegetables : salad ".

7- Make sure that protein content of your meal is high " 30-40%".

8- Eat " Omega-3 fatty acids rich meals " like Salmon and Tuna.

9- Don't ever eat anything 2-3 hours before bedtime " because all of this food will be stored as fats ".

10- Cut down on alcohol : 

Stop Alcohol

          a- Alcohol is full of calories "Scary fact: a bottle of wine contain over 600 calories".

          b- Alcohol stimulate estrogen release >>> Weight gain

          c- Alcohol stimulates appetite 

11- Cut off soda and sugared drinks.

12- Eat a lot of lean protein : Nuts and Beans.

Nuts

13- Eat low-fat dairy products.

14- Decrease sodium intake : because sodium "Na" cause retention of water.

15- Be patient: and don't expect the result in a week or even month.

Primary result will n't appear before 3 weeks.

It needs a lot of time to get your final goal.

" ONLY FOCUS ON YOUR PRESENT DAY ".

16- A lot of tips : Try it one after one not all in once so you can keep going and NEVER GIVE UP.

YOUR BEST IS WAITING.

I hope you enjoy it 

i will be glad for sharing and comments

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Advantages of Milk and its +++effect on body and health

What is Milk ?

Milk is the normal product of mammary gland secretion 

Milk is a complex, nutritious product that contains more than 100 substances " Casein, fats, fat soluble vitamins, Lactose, Whey protein, Mineral salts and more "

MILK composition and nutritional value 

Nutrients: (amount per 100 gm)

1- Water: It varies from 84.0g "buffalo" to 88.0g "cow"

2- Energy: 61.0 Kcal "cow" to 97.0 Kcal "buffalo"

3- Protein: 1.0g "Human" to 3.7g "buffalo"

4- Fat: 3.4g "cow" to 6.9g "Buffalo"

5- Lactose: 4.7g "cow" to 6.9g "Human"

6- Minerals: 0.2g "human" to 0.79g :buffalo"

Minerals and Vitamins concentration in MILK: 
Minerals: (mg/100 ml)
Potassium           138
Calcium               125
Chloride              103
Phosphorus        96
Sodium               58
Sulfur                 30
Magnesium        12
Trace minerals "cobalt, copper, iron, manganese, zinc, iodine and etc." <  0.1

VITAMINS "μg/100 ml" (1 μg = 0.001 gram)

Vit. A                 30.0

Vit. D                 0.06

Vit. E                 88.0

Vit. K                 17.0
Vit. B1               37.0
Vit. B2               180.0
Vit. B6               46.0
Vit. B12             0.42
Vit. C                 1.7

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