Whole Living Daily

Springtime Metabolism Makeover

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It’s spring—time to incorporate fresh new healthy habits. Some simple changes in your lifestyle can rev up your metabolism and lose weight.

The best way to do this is to use Mary’s Metabolism Makeover! You’ll add muscle mass, discover new ways to exercise, and eat so you stay fuller longer and get rid of cravings.

Metabolism is the body’s process of breaking down proteins, carbs, and fats to yield the energy your body needs to maintain itself. Your rate of metabolism depends on two things: the number of calories you consume, and the number of calories you burn. It is that simple.

So we’re going to focus on increasing your body’s need for energy. Here’s how:

First, figure out your Basal Metabolic Rate (BMR). This will give you your daily caloric allowance. Go to my website www.marytedescofitness.com and click on Fitness Tips then go to the BMR Calculator.

Then follow these steps along with my conditioning exercises (below) for an awesome metabolism jumpstart for spring!

Aim to put on 5 to 10 pounds of lean muscle mass. Each extra pound of muscle you have can burn up to 50 additional calories!

Do high-intensity interval workouts. Alternate 2 minutes of moderate exercise with 1 minute of “give it your all for the new body” exercise. You’ll burn more calories while exercising—and for up to 24 hours after!

Eat every 2 to 3 hours. When you feed the muscle and starve the fat, you reassure your body that you are not going to go without food. This helps keep you satiated and your blood sugar even, which helps reduce food cravings.

Eat right. Low-calorie, high-fiber, and nutrient-rich foods are best. Also, eating high-protein foods helps your body burn twice as many calories.

Move your body wherever you are. Take the stairs, play outside with your kids, park far away from the grocery store—so you move your body more!

Get good sleep. Not getting enough rest can decrease the amount of calories your body burns.

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1 Spring represents fresh starts and new beginnings. Jumpstart your metabolism with the following conditioning exercises.

2 With your feet hip-width apart, bend into a squat to the right of the yardstick (or bar, pictured here). Hold one dumbbell in each hand and pull your arms up into a two-arm row.

3 Jump sideways, with both feet, over the yardstick or bar. Repeat for 20 reps.

4 To work your arms, chest and core, get into high plank position and hold for 30 seconds.

5 Hop your feet in towards your hands using core strength. Then, hop back into plank. Repeat.

Side Squat Jumps with Two-Arm Rows
Works upper back, lower back, core, and butt

Grab a couple of 5- to 10-pound dumbbells, one in each hand. Put something like a yardstick on the floor. Give yourself some jumping room on either side of the yardstick.

Stand with your feet hip-width apart. Come down for a squat; at the same time, take your arms up into a two-arm row, squeezing your arms close to your body and opening your chest. Keep the abs nice and tight here. Come to standing, then jump sideways over the yardstick with both feet. Do 2 sets of 10 reps on each side.

Dumbbell Plank with a Hop In
Works arms, chest, and core

Start in high plank position, with hands on dumbbells if you prefer. Hold plank for 30 seconds, then hop your feet in toward your hands. Hold abs in nice and tight, and hop back into plank.

Mary Tedesco is personal trainer to Martha Stewart and owner of Body Fit Personal Training in Cross River, New York. Please visit her website at MaryTedescoFitness.com.

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