Early morning jog or 7pm spin class? Fasted or fed cardio? To boost your metabolism, and make sure we are burning fat all the time, then you need to time manage your calorie clock. Here’s how:
7AM: NECK A PINT
As soon you hear that dreaded alarm go, then down 500ml of cold water. Your metabolism will soar for the next 90 minutes because your body must spend extra energy to bring the cold water down to your core temperature. Pop a bottle in the fridge before you go to bed so it’s ready for you when you wake up and you’ll be burning fat until you get to work.
7:30AM: GET THAT WORKOUT DONE
Getting your workout done early in the morning is a superb way to set your mind, body and soul for the remainder of the day. Your endorphins will be flying, leaving you feeling great and ready to take on the world one day at a time.
You are also more likely to maintain your good habits as you do not want to put to waste all the hard work you just put in to your workout by eating junk food all day.
8:45AM: TUCK INTO A STEAK
It’s a bit caveman, but red meat and nuts is the breakfast of choice for the founding father of strength and conditioning, Charles Poliquin. Eating higher-protein meals at breakfast lead to a greater feeling of fullness and less cravings for other foods throughout the day.
The healthy fats in the nuts will also stabilize your blood sugar levels, meaning you won’t succumb to the lure of the vending machine at 11.30am.
12:35P.M: POP A PROBIOTIC WITH YOUR LUNCH
Midway through your lunch, pop a probiotic capsule. Probiotics are a great way of healing an unhealthy gut, leading to improved digestion and less inflammation. With this comes a much better ability to properly digest and utilise our food properly to help us enhance our performance, energy levels and ability to burn fat.
A healthier gut means less inflammation in the intestines. Taking it mid-meal will boost satiety and the feeling of fullness after meal. It will also help you absorb vitamin K and B from your food – vital for bone and blood health.
4PM: TIME FOR A CUPPA
But make sure it’s a green one. Green tea has a super effect on our metabolism and can boost it significantly, thus causing us to be able to burn extra calories for this period of time.
Switch from bags to matcha green tea powder – studies show that it can increase thermogenesis (the body’s own rate of burning calories) by up to 40% and using a powder means your body absorbs all the antioxidants (which can get left in the leaves in the bags).
6:45PM: THE LAST SUPPER
To maximize weight loss, make sure you get lots of protein in your dinner. Having lots of protein will give your body that ability to maintain a super high metabolism and will help with the recovery process when you sleep.
Try a lean protein like chicken or fish with green veg sautéed with red chilli flakes. It will raise your metabolism for the three hours after you eat, helping to burn the calories accumulated during the day.
8PM: GO FOR A STROLL
You’ve had your tea, now lace up your trainers and go for a brisk 10 minute walk. A little bit of post-meal exercise can lower your blood sugar and prevent your body from storing fat.
However, if your local area is more prison than promenade, try doing the Apanasana – Knees-to-Chest yoga pose – known relieve gas, indigestion and bloating. Lie down, relax and inhale, placing your hands on your knees. Exhale, and hug your knees to your chest. Rock your knees from side to side. Stay for five to ten breaths, and release your knees. Repeat, then watch the rest of Corrie.
11PM: GET SOME SHUT-EYE
Aim for 7-9 hours to help keep cortisol levels in check. Getting good levels of sleep will help to regulate your hormones and keep them in check and working at the right times with the right levels.
Fatigue can also affect the body’s ability to metabolise carbohydrates, which leads to high levels of blood sugar and the overproduction of insulin, which can lead to the storage of body fat. So beauty sleep exists, just make sure you get it.