Fire in Your Belly

OK, some simple maths for weight loss: Calories Consumed < Calories Burned = Weight Loss

So the equation has 2 factors, Calories Consumed and Calories Burned. If, like me you don't actually want to lose mass, just fat, then we have to focus on the latter part of the equation, Calories Burned. So how do we increase that? Well, that's directly related to your metabolism. Men's Health have provided 6 simple ways to increase your metabolic rate and increase the number of calories your body burns:

Step 1 - Eat more!
This may sound counter productive but your metabolism prefers 6 small meals a day. A regular meal schedule helps keep your body working to digest and absorb foods. This doesn't mean having 6 dinner sized portions a day, rather stick to your usual breakfast, lunch and dinner schedule, but also include some snacks like a healthy sandwich or a bag of nuts or some fruit.

Step 2 - Smoothies
You need to keep your metabolism well lubricated and the best way is through smoothies! Not only do they help you to reach your 5-a-day but with the right ingredients you can also get some good protein (which helps build muscle). Men's Health suggests this recipe: 400ml semi-skimmed milk, 1 tbsp of low-carb protein powder, 1/2 cup of berries, 1 tsp of spirulina, 1 kiwi fruit and 1 tbsp of flax seeds. Burning all that protein boosts your metabolism and the spirulina stabilizes your blood sugar levels - meaning you wont crash into a doughnut craving!

Step 3 - Popping Pills
OK, now i don't mean any of those wonder drugs that claim that they can strip your fat away in only 4 weeks as they lie - and i don't mean steroids either! Your metabolism could do with a conjugated linoleic acid (CLA), which raises your metabolic rate by improving your ability to build muscle rather than fat (remember the more muscle you have the more energy you need, therefore the faster your metabolic rate to meet those needs!)

Step 4 - Get Hot
Everyone knows the joke about curry's and how they make you run for the loo! And the reason? Because the spices and chilli's speed up your metabolism! Some geeks at Oxford Brookes have discovered that just half a teaspoon of Tabasco sauce can raise your metabolic rate by 25%. So start eating spicier foods, chop up some peppers and chilli's and add them to your meal - there's no easier way to speed up your metabolism!

Step 5 - Drink Lots
With all that spicy food, you'll prob need a lot of water! Drink 8 glasses of cold water a day. Your metabolism will work harder to warm the cold liquid plus water helps your body replenish itself with nutrients and aids your body in transporting fats away.

Step 6 - Exercise
Exercise is the most powerful tool in raising your metabolic rate! Some more geeks at the University of Nottingham have found that buying a pedometer (some can be found for as little as £15) promote an increase in physical activity as you're more aware of what you're physically doing! Ideally you want to be aiming to train at least three days a week, using cardio and resistance training - what ratio depends on your individual goal.

Joining The Ranks

Along with this new found love of Fat-stripping Rocky workouts I have recently joined a lunch time "Boot Camp" run by "lifting the bar" author Andy. And I have to say, after my first session today I totally loved it! Mainly because it's an intense workout (hardly surprising seeing as it's based upon current gym darling HIIT) squeezed into 40 minutes. I had forgotten just how hard Burpees really are, but was soon painfully reminded as i was made to do set after set inbetween sprinting, jumping, crunching and pressing. Andy's Boot Camp (ABC) is definately a tough workout and the beauty of it is, everyone of all fitness levels can participate - you quite literally get out what you put in with this workout!

So if you are stuck for time but want a good workout maximising your metabolic potential, put some shorts on, go to the park and start sprinting short distances and throwing in a whole range of exercises into the mix - you'll soon be noticing the differences!

Oh and it helps if you have a sadist screaming at you to "push for 10!"