If our metabolism is fast then in many respects we are different from the rest of the world. While others complain of difficulty in losing weight, we certainly face difficulties in achieving it. This is because people with higher metabolic rates burn calories faster than they can with food.
While some people may think that being underweight is a "minor" problem, the truth is that people who are very thin are at greater risk for many health problems, including:
Weakened immune system
Slow recovery times
The tendency for recurrent infections
Hair, skin, and dental problems
Disruption of hormonal regulation
Sensitivity to orthopedic wounds and early osteoporosis
There are some steps that can be taken to solve this dilemma and gain weight despite the rapid metabolism which also helps to increase our muscles.
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Fast Metabolism - An Increase In Muscle Volume
An important component of weight gain is related to the development of our muscles. According to the McKinley Health Center at the University of Illinois, strength training is the best way to build muscle tissue.
Weight training is a great way to get strong, and it can be done with a set of dumbbells. We should try to follow a balanced lifting system that includes all the major muscle groups of the chest, waist, abs, arms and legs. Exercises such as:
Next, I give you a series of tips on how we can gain strength and muscle for people with a fast metabolism.
Tips For People With A Fast Metabolism
Exercise regularly
Three lifting sessions a week will help us gain muscle, as long as we work harder. We must ensure 48 hours between sessions to allow for maximum recovery. For example, if you get up on a Monday morning, don't get up again until Wednesday morning.
Keep training volume low
To avoid consuming too many calories, make your lifting session as efficient as possible. Try more specific strenuous exercises aimed at tightening yourself up for a while.
Train according to the program
It is not a matter of lifting weights that we want, but we should follow the principles of gradually increasing the load. In this way, our body will be ready and begin to build muscle adaptation. If we do not know how to program, which is the most common thing, then we should follow the default programs, as we provide in our new book on how to get massive muscle training from home. Designed for:
Increase calories used
And it is necessary. If we are not able to program a diet with so many calories that allow us to build new muscle tissue, no matter how much we train, we will gain very little. And not only this, with the help of good food you can do wonders. In our nutrition section, you can find diet and nutrition tips.
How To Get In Shape At Home?
Either because of lack of money, or because we are not interested in joining the gym, or maybe you are just an independent person. This exercise sounds good at home, but can we really get in shape with exercise without getting out of the house?
Persistence is the key to answering how to get in shape at home today. Being able to integrate training as a lifestyle is the key to success.
It doesn't take much effort or money to design an effective home exercise program. Homemade dumbbells, pick-up bars or mats are some of the cheapest ways to have the materials needed to carry out training routines at home that help us work all the major muscle groups. But even without the ingredients, you can build muscle and burn calories.
How To Get In Shape At Home? - 5 keys
There are several keys to designing an effective workout program to do from home without any hassle:
Warm-ups can be a walk outside or a workout bike ride. For the cardiovascular part, you need to walk fast or pedal or do strenuous exercises such as:
The strength/endurance part that you can do is as simple as squats, pushups, and setups. Or we can work with small dumbbells, barbells, and other materials that add resistance to exercise.
To increase your flexibility, we can do this with stretching or yoga postures. And to improve your recovery, just do some slow cardiovascular exercise to stabilize your pulse.
How To Get In Shape At Home? - Start Working
If we are beginners, the goal should be at least three times a week for 30 minutes of stationary cardio, and 20 to 30 minutes of strength sessions three times a week. We need to make sure that strength training works on all muscle groups, upper body, lower body, abs and back.
No matter what type of exercise we do, we should make sure we start slowly and gradually increase the training time and intensity. And let's not forget to listen to our bodies.
How To Get In Shape At Home? - Exercise Problems And Solutions At Home
There are obvious benefits to exercising at home. But it's not without its hindrances, such as the telephone, the baby, the dog, the computer and the refrigerator, the factors that can derail our training. And that if you can start training, before you fall into any exposed temptation. When we are at home it is easy for us to find something for fun.
A good way to stay active and avoid distractions is to exercise early in the morning. It has been shown that people who exercise in the morning are more likely to continue exercising throughout the day.
How To Get In Shape At Home? - Tips For Exercising At Home
Challenge yourself and avoid boredom: At home, we will not have the variety of materials available in the gym. It is therefore important that you research what home training routines you can perform depending on your level and your equipment.
Find a workout partner: When you train with someone you are less likely to find excuses.
Exercise schedules: It is important to plan. The trainings that we post on the web are programmed with these days and weeks, so we make your work easier (Routines here: Training Routines)
Use a journal to track our progress and write down whatever progress we may have: When our day is bad, we should write it down too, this will help us to find patterns that We can break
Set Goals: When we are clear about the goals we need to achieve, it becomes easier to work towards achieving them.
Probably the most important thing, besides exercising, is to know how to shape at home, along with good food and rest. If we don't take care of the three basic pillars to get in shape, it may take us a long time to reach our goals.
Kelly Starrett is a CrossFit trainer, physical therapist, author, and speaker. His 2013 fitness book, Becoming a Supple Leopard, was featured on The New York Times bestselling sports books list.
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