Speeds up your metabolism: 10 tips to burn more calories

With each year that our metabolism is slowing and costs us more maintain weight usually, and if we do nothing to care for him began to gain pounds eating or training as before. Do not resign yourself to thinking that there are things of the age, it is not so difficult to return to start the metabolism and return to burn and when you had 15 years and eat as a file without bloat, we teach you how.

Experts say that the metabolism is becoming vague with age because from the 35 years it starts to decrease the percentage of muscle and if we do nothing to prevent it, burning fewer calories each day and begins to accumulate fat where before there was. The aging process is associated with flab of fat and pounds, but increasingly there are more people who reach 50 with better bodies than when they were 20 years old, and in many cases have not gone under the knife, what they have done is to learn how metabolism works to train properly, eat better, and put in place to burn calories every year.

? Women a case apart

Women have a rate of basal metabolic rate lower than men, first because they tend to be smaller and less weight to them, and second because they generally have more extra fat for motherhood and less muscle mass. It seems a disadvantage, in fact ensures the survival of the species; you know... we are prepared to be mothers and survive periods of poor nutrition still be attractive. In the past, the youth of a woman was measured by their lovely cheeks and rolls that were lost with aging together with its freshness; but good nutrition has changed the rules, now middle-aged women accumulate fat as if they were fertile-age youth and this is no longer attractive. Researchers have discovered that an adult woman earns an average of 500-600 grams each year, so you can make that they accumulate between about 10-15 kilos of 20 to 40 years.

Hormonal changes, pregnancy, post-embarazos, stress, lack of time for exercise, etc. seem to conspire against women of today to reach menopause coated with a layer of difficult to remove grease. Some changes are inevitable, you can't live with canes or dye your hair if you do not like, but before the kilos, better not get used to them or you mecogi to disguise them, with thicket Associates come a lot of health problems, and the sooner you take them off, healthier you will be and more will enjoy life at any age.

Functional progressions 12: stabilizers of the core

The core is considered as a functional block which allows efficient transmission of forces, represents the point of support for the different levers. We must adapt this structure so that we can assume intense and complex exercises through the different muscle chains. Starting from stable situations we will advance to vertical positions by proposing actions that challenge the stability.

Here is video exercises with which you can exercise your area of the core:

Lying stable exercises must be the initials. Crunch exercises and abdominal traditional in the soil are the most basic.

Handling of loads adds variety and development of strength in the muscles of the trunk then integrate it into more complex movements.

Loads applied at different levels. Pulleys represent an appropriate means to the stability.

To increase intensity include the plates and all its variations alternate supports.

It challenges the lateral stability performing inclinations in a vertical position with a load on the head. He starts on his knees.

It varies the position of the body maintaining the stability in the spine in standing position. The exercise of "windmill" is involved in the stability of the core and girdle.

The center of mass of dynamically standing varies. The exercise of "halo" with a load is a great challenge to the core.

Media work in suspension or unstable supports as roller offers an unstable situation that requires greater motor control and stabilization. Keep the stability at different inclinations.

Finally working with accelerations is the most demanding exercise. In this exercise of flexion and extension, the braking Eccentrics are as demanding as the concentric actions work.

Another variation of an intense work with explosive force are the crunch with momentum in position of Fund where the abdominal wall should perform intense work. Only for performance and people with high level of form.

Are you stressed? Turn off that fire!

There are people who only mention them words stress, anxiety, nerves... already are fatal. It is a common evil of our society. Athletes and people foot say that they frightened when the heart-pounding them quickly without apparent reason, when they have tremors or lack them the breath. Stress causes the activation of a series of physiological responses that can be misunderstood and confused with "is giving me a heart attack", "I'm going to lose control", "I have something very serious, I'm dying". Also accompanied by difficulty sleep, stiffness in legs and arms, and many other symptoms that witness in the stomach, skin, vision and even sexual response (stay calm, gatillazo most come because of anxiety problems, and not because you have a biological difficulty maintaining the erection).

We live with these symptoms on a daily basis. They are the signs of anxiety and stress. When you perceive them means that your nervous system is activated and that he is trying to defend itself from any threat.What is a threat to you, may not be to your opponent or your neighbor. Why our nervous in this way, if a priori system responds makes us feel bad, and not help us? Because the response of fear comes in our genes from the man lived in caves, for thousands of years. In the caves, the beast was the threat, and the response that allowed the man to survive, was the fear. The brain received the warning signal when the man identified the mammoth (mammoth endangered the life of man, the female and their offspring who was in the cave) and the brain sent a signal to the sympathetic nervous system so that it is activated. How to defend against a beast? The brain was an assessment very fast I have personal resources to fight against the mammoth and win? If the answer was Yes, he attacked. If the answer was no, he fled, leaving IE running. Both the struggle to escape, he needed the heart to beat faster, blood be distributed to peripheral muscles, will accelerate the pulse and respiration... the same response that gives our body when it does physical exercise.

Stress and anxiety are your friends, you need them to survive. But do not need them to dangers that do not threaten your life. Imagine you're going down the street and someone approaches with bad intentions. You will need to run, or ask for help, ultimately, get safe. If you're completely relaxed, you would not have reaction capacity. Therefore, the anxiety and stress continue to be your allies. But you must decide when they have to activate and when not. Ultimatelyit is you who decides what your battles.

If convert the day after day in a continuing threat, if public speaking is dangerous, if linking you ashamed, if you behold the work as a "stressor" interview, if the traffic you freak out, waiting in a queue despair you or get ready for this career... your world will be full of "stressors" that will cause you anxiety.

You need a trigger level that will allow you to compete well, be in a State of wakefulness and answer the questions of the interview, but you have to learn to regulate you. Search your rhythm in life and in sport. That pace that allows you to be effective, but that you do not block.

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That do not iron you grilled prono: learn to do it well

Prono is an excellent exercise to work the core, but also for improving postural control.This must be positioned in the hip in the neutral position, you should avoid both excessive, lumbar lordosis and overactivation of the abdominal muscles that occurs when you place the column in Flex.

Adequate control by placing the hip in the neutral position.

Excessive contraction of the abdominal muscles with retroversion of the hip.

Excessive lumbar lordosis by lack of control and strength.

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If you run it takes care of your lumbar area

? buttock lift: Start with your knees bent, feet apart the width of the shoulders and hands on the nape of the neck, from this position separates the buttocks from the floor, keep 30 "and low. Repeat 6 times.

? legs to the sides: In the same initial position above Ponte a towel between your knees, pressing to make it secure, and take them to the sides, making 10 inclinations for each side.

? shrink-stretch: Ponte de side and snuggle up to arching the back of convex shape and holding you knees for 30 ", little by little you bow in the opposite direction, to put back the more concave as possible, stretching arms and legs. It repeats the sequence 6 times.

? pelvis rotation: Initial position as in the first exercise, elevates the lumbar without the buttocks and then lower it by pressing on the ground everything you can to eliminate the back hole. Repeat 10 times, a gentle rhythm, very well controlling the movement.

It is always a good day to start running

Not all beginners are the same. So I've wanted this article is divided into three very clear blocks and give each group a proper challenge. We have on the one hand to those who really do not have run never (that in three months they will be running an hour), have to people making other sports but they are rookies in race walk (which have as a challenge get an hour at a 10 km race) and, finally, we have that they were brokers but life away them shoes and ranging back through the front door, that I have booked an appointment with the half marathon for them. Lace you well that here we go.

It trains your balance

It is one of the qualities that we do not pay much attention, but it is important for physical activity as well as for your everyday life. If you realize, even walking is an unstable situation. If we talk about sports, the demand is much higher, not only for a better fluidity of movement, but also for a better reaction capability that will avoid possible injury.

You rebalance ?

To start, the first thing is to evaluate your stability and proprioceptive, both the upper train as inferior. The undercarriage is normally more stimulated than the upper legs keep us standing and allow us to move, therefore they receive many more stimuli than the top. To check if your legs have good proprioception and respond well with quick adjustments, try these two exercises that will also serve to stimulate the sensory receptors of your muscles.

The first period consists of stay in a single support for a few seconds and change in a slow and controlled manner to the other leg. It is more likely that this exercise does not pose any problem.

Performs the same exercise but with your eyes closed, if your sense of balance is trained and have a motor response set, you should be able to change 4 times while keeping the balance of each leg about 10 seconds. If you try it, you will quickly be amazed of how difficult this simple exercise when done with your eyes closed. This shows us until grade depend on vision to maintain the balance and that our brain's sensory receptors relies. If you are not able to perform this exercise, it is undoubtedly the time a little train your balance and proprioception.

To evaluate your top train, you'll need a fitnessball: sit on the ball and these three exercises.

An acceptable level of stability is to sit on the ball without resting your feet on the ground. You will notice how difficult this simple exercise for most people, especially in sedentary population.

A good level of balance is considered when we are able to separate the arms Cross and even extend them upward. Athletes who perform activities that require balance such as ski, surf, mountain bike... should be able to cope with this exercise without any problems.

It begins at the site
In addition to these test-exercises, you have the possibility to perform other exercises on the site, to start with a first level of difficulty. They are exercises without movement, and orientation changes.

Located several objects to your around and tries to play with one leg while the other remains in support by continuously adjusting the stability. Test with both legs, it is more likely that you feel as a leg gives you more stability than other, normally the right hand leg.

Finally, be kneeling on the ball and maintain this equilibrium situation, is guarantee of great stability and postural control.

With a dumbbell in one arm and one leg, performs a side tilt maintaining the balance. Get several repetitions and switch to the other side. This type of exercise can make them by way of warming before your strength sessions.