Skyscrapers are crazy.
Think about it, how cool would it be to create a building that is 80 stories high! How the heck do they do it?
Do you know the law of the skyscraper?
The law of the skyscraper is that skyscrapers are not started by building up. Rather they are started by digging down. Architects have to first dig past the soil,sand and clay until they reach the bedrock. Then from there they start to build up.
This law can be applied to everything you do in life. Especially fitness and sports.
You have to dig down to your deepest core and look at what needs to be fixed before you can take your fitness level to new heights.
Your not going to make it far in fitness if you have a terrible diet. Your not going to make it to the college level of sports if you’re not motivated etc…
So dig deep to your bedrock and ask: Are you doing all of the right things? Are you eating healthy? Getting enough sleep?
Let’s dig baby!
1) Eat Breakfast
This one goes back and forth for a lot of people. In the 80’s and 90’s this was a staple for everybody. Now we have people saying not to eat breakfast. It’s a crazy ongoing cycle that really needs to be put to bed. Eat breakfast!
If you are not eating breakfast already you are doing your body a disservice. Especially if you are an athlete! When you wake up your body is ready to receive a helping of healthy calories so that you can start your day with your metabolism burning. When you don’t eat, your body does what any smart organism would do and clings to energy for fuel. That’s your energy! Now you know why you feel sluggish without breakfast.
To keep your energy levels up so you can dominate the day, start the day off with a solid healthy breakfast that will give you long-lasting energy. An example like oatmeal, eggs and fruit for breakfast will leave you feeling full for longer periods of time enabling your metabolism to work at peak performance and preventing your body from going into calorie saving mode.
My favorite: Advocare Meal Replacement Shake. It’s a perfect 1:1 ratio of proteins and carbohydrates and it tastes so good! Not only does it have the perfect blend of carbs and proteins, but it also has 24 vitamins and minerals while only taking in 220 calories. Great way to start the day.
2) Drink More Water!
Sit down and really think about how much water you drink a day.
Now I will give you a super easy rule to follow:
Divide your bodyweight by 2
Drink that number in ounces per day!
When we drink water our body thanks us by flushing out all of the junk in your system. Also water keeps you hydrated for brain function, digestion and blood circulation. Not to mention it is a big help with energy levels. If you’re hydrated you are loving life, if you’re not then you are not going to be a happy camper.
Go get some water and come back for the next step
3) Hit The Weights
Yes that means you! Do not tell me that you aren’t supposed to lift weights. If you are telling me that, then read this article:
So hold up a minute because yes aerobic exercise has its place and is a great way to stay healthy. Each week try to get in at least 30 minutes of aerobic exercise; walking, running, swimming, cycling etc.
Now if you really want to make your body a fat burning machine then you are going to need muscle. The more muscle you have, the more calories your body can burn efficiently. How do we get more muscle? By constantly forcing our body to progress in strength (lifting heavy weights).
For the best metabolism boost, do strength training at least 3-4 days a week using free weights, bands, sleds and all of the other cool tools we have at Xceleration. Do full body exercises that force your entire body to be taxed. You are not going to be a bulky person if you are lifting weights 3-4 days/week unless you are maxing out every day.
Especially the ladies. You simply do not have enough testosterone in your bodies to get bulky like the dudes. Muscle up!
4) Protein Up!
Protein is awesome. It does so much.
Muscle repair and growth, immune system function, improvements in blood pressure are just a few things that protein does for you.
Now it’s easy to think that hey I need protein! Let’s go to BDubs for lunch and get some greasy chicken wings….. hell no!
If you want a boost in metabolism then you are going to need healthy protein packed lunches and dinners every day. The best option is to eat the meals that you personally prepare.
For a quick and easy fix to your lunches check this out: Meal Preparation Like A Champ!
How much protein? Shoot for somewhere around 30 grams in each meal every day. Examples of that would be a piece of chicken the size of a deck of cards, a cup of low-fat cottage cheese or 4.5 ouches of canned tuna.
5) Get To Bed!
When we sleep, there is not existence of emails, iPads, business deadlines, payments,,, all of the things that can stress you out. If you don’t sleep those issues just get worse.
Even worse, a lack of sleep severely slows down your metabolism! Shut the front door!
Research shows that a key contributor to unwanted pounds is a lack of sleep. The reason being that when we don’t sleep our energy regulating hormones get all sorts of disrupted. Our metabolism gets confused because of the hormones all out of whack and eventually it just slows itself down. Not good
Lastly, when we stay up late we tend to venture off into the kitchen for late night snacks. I highly doubt that your late night snacks are consisting of fruits and veggies so let’s try to avoid those late night cravings and just go to bed!
Aim for 7-8 hours sleep every night. When we sleep we not only build up metabolism, but you are also building your immune system.
6) Eat Frequently
Too many people fall into the trap of sticking to the 3 solid meals per day. 3 meals a day is not enough to keep that metabolism fired up. Think of your metabolism as a fire-place. In order to keep that fire blazing hot you are going to have to keep feeding it logs. When we feed our body 5-7 small meals throughout the day we are stoking the fire of our metabolism and keeping it burning hot.
If this is new to you then here is where you can start:
Start by eating 5 small meals throughout the day.
Get going with a solid breakfast (1). A few hours later grab a little healthy snack (2), then a protein rich lunch (3), another healthy snack around 2:30-3:00pm (4), then a very very healthy dinner (preferably cooked by you) a couple of hours before you go to be (5).
That is a great starting point. Now some of you may be burning more calories and need 1 or 2 extra meals in there. No problem. Just stay healthy with your choices. Click each meal below and see my favorite choices:
Chicken Dinner Idea
1 lb chicken breasts, thighs or ground 1 lemon, juiced
chicken 1/4 c Braggs liquid aminos 4 oz. olives, chopped 1 t chili garlic sauce
1/2 onion diced 1 t sesame oil
3 cloves garlic, minced iceberg lettuce
2 green onions, finely chopped 1 avocado, sliced
handful of cilantro, chopped
Heat sauté pan with Pam. Cut chicken into smaller pieces possible and add to the pan. Cook until done – goal is not to brown. While chicken is cooking, add lemon juice, chili sauce, Braggs, sesame oil, green onions and cilantro to a serving bowl. Once chicken is done, add it to the bowl. To the sauté pan, add olives, onion, and garlic. Sauté until golden, about 10 mins. Add to the bowl. Toss everything to coat. Remove stem of lettuce with a knife and slice the head in half, lengthwise. Peel the lettuce into individual “cups” and wash. Pile chicken into lettuce cups and top with avocado.
7) Get Uncomfortable!
If you have ever worked out at Xceleration you know exactly what I am talking about.
Go at a pace that makes you uncomfortable.
To get your metabolism boiling hot, you want to cause disruption with your cardiovascular and muscular system. Stay away from the steady state exercises like going 20 minutes on a treadmill. Instead try to vary it up. Sprint for 20 seconds hard followed by 40 seconds of walking. Do that for 20 minutes. That is called interval training and it is what will take your metabolism to new heights.
Our workouts at Xceleration are different every single day. One day you will be shredding through cardio intervals without touching a weight. The next day you will be doing squats with weight followed by an all out sprint. It’s never going to be the same. We will always be shocking your body and giving your metabolism a huge boost.
8) Stay Fresh
I’m talking about 2 things here: Your foods and your recovery.
When it comes to food choices I always suggest that you pack your own meals. Going out to eat for lunch is the best example. It is so easy to just wake up and walk out the door without lunch. Who cares right? You can just go down the street and grab a quick bite with colleagues then head back to work.
If you are eating healthy, then it’s not that big of a deal. But let’s confront the brutal facts: Your not! Going to restaurants every single day is not going to help your metabolism. Eventually your going to slip up and order that bacon burger or go for the fries instead of veggies.
Pack your own food for the week. My wife and I do an entire week in 45 minutes. If you know me, you know that I can eat a ton so don’t tell me you don’t have time bucko!
Lastly, you want to keep your body fresh.
Recovery plays a huge role in your health and metabolism. Training 7 days/week hard will eventually hurt you. Keep your body fresh and have a day that is active recovery.
An example of active recovery? Walking a mile with a friend at a casual pace followed by 10-15 minutes of stretching, yoga or foam rolling. When your body is recovered, we can push to new heights and keep that metabolism burning white-hot!
So there you have it. Go through each one and help fix your flaws so we can move on.
Now that we got your foundation, it’s time to work. Stay tuned!