3 Mistakes That Slow Down Your Metabolism

muscle soreness

During the hot summer days, when your body is exposed to high temperatures, it is important to know that proper diet regime can greatly influence the ability of your body to become more resistant to heat.
First, make sure that your meals are not be too heavy, and that do not contain ingredients that are difficult to digest, such as high-calorie fatty foods. Instead, include natural and fresh foods, such as fruits and vegetables into your meals. Through them , your organism will be provided with vitamins and minerals, which are responsible for a healthy and balanced function of all organs, both internal and external.

Particularly recommended fruits and vegetables are with high level of vitamin C and potassium.  At most, vitamin C is contained in lemon and pepper, and potassium is found in cucumber and tomato.

Vitamin C preserves the vitality of life functions and affects the increase of immunity, and potassium provides a healthy and necessary balance of fluids in the body. It preserves and enhances the function of the sweat glands and thus contributes to flush out all the toxins through sweating.

When you eat tomatoes and cucumbers, be careful with the amount of salt you add these foods. The reason for this is that salt is actually so very concentrated source of large amounts of sodium, which in relation to potassium has the opposite effect. It may cause fluid retention in the body, which is, in the period of heat, particularly harmful and can contribute to swelling of the limbs and high blood pressure, disorders of the kidneys…

Foods such as carrots or apples are rich in beta carotene. This provitamin is an excellent natural skin protection from the sun and also awakens its pigment, enhancing its darkening.

In addition to vitamin A, for the health of the skin exposed to sunlight, vitamin B is also necessary. This vitamin is contained in foods such as melons and many types of beans, such as beans, peas or green beans.

In addition to adequate and appropriate nutrition during the summer heat, the body also needs fluids. The optimal measure of fluid on a daily basis to enter into the body is growing in proportion to the temperature increase. However, the minimum is 2l per day.. Adequate fluid intake will prevent the emergence of dehydration, which can lead to total collapse and loss of consciousness. Also, with enough fluid in the body, it will be infinitely easier and with much less input energy perform everyday tasks, especially those that require effort and fatigue. So be sure to have a bottle of water always with you when you are away from home:  in the office, in the car, on the way to the store or in the non-compulsory walk.

Did you actually know that losing water,  we lose muscles mass and that slows down your metabolism? This is  because muscle burns calories even while at rest. One study found that aerobic exercise with strength training burn twice as much fat than aerobic exercise alone.

1. Change exercises:  If you constantly do the same exercise, for months, you will not achieve much results. Whether it is a daily 30-minute walk or exercise that is repeated every day, your body will stop responding to these efforts. Bring innovations in practice. Instead of walking during weekends, hiking is a better option. It is also recommended to find a new exercise for the same muscle groups that you have practiced so far. Put some new exercises in your daily routine. Any change is desirable.

2. Do not be a slave of aerobic exercise: Aerobic exercise is good and useful, but it is recommended to do exercises to strengthen the body. Only by combining aerobic with strengthening exercises you will increase muscle mass and thus shape your body. After thirties, a women lose about 2 pounds of muscle per year. Men retain their muscle mass a little longer, but is rapidly lost after 60. Losing muscle slows down your metabolism because muscles are responsible for burning fat. So during aerobic exercise, introduce strength exercises and do these exercises at least twice a week.

3. Exercise vigorously: People are sometimes confused about the fact that the easier pace of exercise consume more fat than violent exercising, but it is proved that faster exercising burns more calories in general. We will mention one example. If a woman who has 68 kg walks on a treadmill at a speed of about 5 kilometers per hour, she will burn 112 calories in 30 minutes. Half of burned calories, or 56 calories will be from fat. If the same woman walks on a treadmill about 6.5 kilometers per hour, in 30 minutes she will burn 170 calories, of which 68 calories will be burned from fat. It is recommended that mix exercise: exercise vigorously, and then slow down for a few moments and accelerate the pace again.

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