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Monday, 5 November 2012

Sports Periodization

Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period. It is a way of alternating training to its peak during season. The aim of periodization is to introduce new movements as you progress through the macrocycle to specify your training right up until you start the season.

Created by Harrison 'Cycle' Orr in 1990, describes the phases in periodisation

Theory of Planning
Training should be organized and planned in advance of a competition or performance. It should consider the athlete’s potential, his/her performance in tests or competition, and calendar of competition. It has to be simple, suggestive, and above all flexible as its content can be modified to meet the athletes rate of progress.

The Macrocycle
A macrocycle refers to an annual plan that works towards peaking for the goal competition of the year. There are three phases in the macrocycle: preparation, competitive, and transition.
The entire preparation phase should be around 2/3 to 3/4 of the macrocycle. The preparation phase is further broken up into general and specific preparation of which general preparation takes over half. An example of general preparation would be building an aerobic base for an endurance athlete such as running on a treadmill and learning any rules or regulations that would be required such as properswimming stroke as not to be disqualified. An example of specific preparation would be to work on the proper form to be more efficient and to work more on the final format of the sport, which is to move from the treadmill to the pavement.
The competitive phase can be several competitions, but they lead up to the main competition with specific tests. Testing might include any of the following: performance level, new shoes or gear, a new race tactic might be employed, pre-race meals, ways to reduce anxiety before a race, or the length needed for the taper. When the pre-competitions are of a higher priority there is a definite taper stage while lower priority might simply be integrated in as training. The competitive phase ends with the taper and the competition.
The transition phase is important for psychological reasons, a year of training means a vacation is in order. A typical weekend warrior might take three months while a professional athlete might take as little as two weeks.

The Mesocycle
A mesocycle represents a phase of training with a duration of between 2 – 6 weeks or microcycles, but this can depend on the sporting discipline. During the preparatory phase, a mesocycle commonly consists of 4 – 6 micro-cycles, while during the competitive phase it will usually consist of 2 – 4 micro-cycles depending on the competition’s calendar.
The goal of the planner is to fit the mesocycles into the overall plan timeline-wise to make each mesocycle end on one of the phases and then to determine the workload and type of work of each cycle based on where in the overall plan the given mesocycle falls. The goal in mind is to make sure the body peaks for the high priority competitions by improving each cycle along the way.

The Microcycle
A microcycle is typically a week because of the difficulty in developing a training plan that does not align itself with the weekly calendar. Each microcycle is planned based on where it is in the overall macrocycle.

The Annual Plan
The annual plan is important in that it directs and guides athletic training over a year. It is based on the concept of periodization and the principles of training. The objective of training is to reach a high level of performance (peak performance) and an athlete has to develop skills, biomotor abilities and psychological traits in a methodical manner.

Preparatory Phase
This phase consists of the general preparation and specific preparation. Usually the general preparation is the longest of the two phases. And the specific preparation is the shortest.

Competitive Phase
This phase may contain a few main competitions each containing a pre-competitive and a main competition. Within the main competition, an uploading phase and a special preparatory phase may be included.

Transition Phase
This phase is used to facilitate psychological rest, relaxation and biological regeneration as well as to maintain an acceptable level of general physical preparation. This phase lasts between 3 – 4 weeks (maybe longer) but should not exceed 5 weeks under normal conditions and may be sports specific. It allows the body to fully regenerate so that it is prepared for the next discipline.

Wednesday, 24 October 2012

How To Choose Your Kettlebell

When choosing your Kettlebell you will need to know a few key things about how a Kettlebell is used. The Kettlbell is an extremely versatile piece of equipment and can be used to assist you to achieve your fitness goals. When you purchase your kettlebell you will be sent an introduction email containing training programs which will guide you through the early stages of kettlebell training to help you develop and reach your fitness goals.
Choose Your Kettlebell - Please be advised this is only a guide
 Kettlebell Weight
Complete beginner. No past exercise experience, under 16yrs or over 65yrs 

Average fitness
No past exercise experience, under 16yrs or over 65yrs 
Very fit, train regularly
Complete Beginner 
Should have previous KB experience
Average Fitness, exercises regularly
Atheltic with previous KB experience 
Very Fit, exercises regulary
 24Kg - 40 Kg

Should have KB experience
Before choosing, please consider the following:
This guide is here to help you work out which kettlebell is best for you, if you are unsure of which kettlebell you should use, please ask your fitness consult.
This guide may not fit your specific requirements so if you feel that you are not within these guidelines please ask your fitness consultant.
Disclaimer: Before undertaking a fitness regime you should ensure you are of sound physical health and fitness, if you are in any doubt, you should consult your Doctor. No responsibility or liabiltiy is accepted for any loss or damage suffered by any person as a result of adopting the information in this material.

Monday, 22 October 2012

What is CrossFit?

CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional movement," with the stated goal of improving fitness (and therefore general physical preparedness), which it defines as "work capacity across broad time and modal domains.

"Workouts are typically short—20 minutes or less—and intense, demanding all-out physical exertion. 

They combine moveme
nts such as sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, and carrying odd objects; they use barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, boxes for box jumps, and many bodyweight exercises.

These elements are mixed in numerous combinations to form prescribed "Workouts of the Day" or "WODs". Hour-long classes at affiliated gyms, or "boxes," typically include a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretching.

Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD.
The following is a list of movements/exercises common in CrossFit workouts, with brief descriptions.

Body weight exercises
Air squat
Athlete moves from the standing position to a squatting position with the hips below the knees, and back to standing. One-legged air squats are referred to as pistols.

Back extension
Using a GHD machine, the athlete moves from an L-shaped position with the head directly below the pelvis to an extended horizontal position.

Box jump
From a standing position on the floor, the athlete jumps and lands with both feet on top of a box, and fully extends before returning to the floor. Typical box heights in inches are 15", 20", 24", and 30".

Beginning in a standing position, the athlete drops to the floor with the feet extending backward, contacts the floor with the chest, and then pulls the legs forward, landing in a squatting position before standing up, usually ending with a small jump.
Handstand push-up
Beginning in a handstand, with the arms straight and (usually) the heels gently resting against a wall, the athlete bends the arms until the head touches the ground, and then pushes back up into a handstand position.

Jump rope
The most common variation in CrossFit is the "double under" in which the jump rope makes two revolutions for each jump.

Hanging from a bar, starting in an extended position, the athlete raises the knees until they make contact with the elbows.

With the body supported on gymnastics rings or parallettes, the athlete holds the feet at or above the level of the hips with the legs straight.

Athlete takes a large step forward, bends the forward knee until the back knee makes contact with the ground, and rises.

Hanging from gymnastics rings or a bar, the athlete pulls up and over the rings or bar, ending with the arms straight and the hands below the hips.

Ring dip
Starting with the body supported on the rings with straight vertical arms, the athlete bends the arms, lowering the body until the shoulder drops below the elbow, and then straightens the arms.

Starting from a hanging position with straight arms, the athlete pulls up until the chin is over the bar. Variations include: strict, in which no swinging is allowed; kipping, in which momentum is used to help complete the movement; weighted, in which extra weight is hung from the athlete; chest-to-bar, in which the ending point of the movement is higher, and the chest makes contact with the bar; jumping, in which the legs are used to help propel the athlete upwards; assisted, in which an elastic band allows the movement to be completed with less than full body weight.

Starting in a plank position with the arms straight, the athlete lowers until the chest makes contact with the ground, keeping the body straight throughout, and pushes back up into the plank position. Variations include weighted push-ups and ring push-ups, in which the hands are supported just above the ground by gymnastics rings.

Rope climb
Starting from the ground, the athlete climbs a rope and touches a point at a designated height, often 15 feet. Variations include no feet, and L-sit, in which the feet are held above the level of the hips during the climb.

Athlete moves from a supine position, with the shoulders on the ground, to a sitting position with the shoulders over the hips. The feet are sometimes anchored. An "ab-mat" is sometimes placed under the lower back.

Hanging from a bar in an extended position, the athlete brings the feet upward until they make contact with the bar.

Distance movements
Typical distances range from 100 meters to 1 mile. Shuttle runs back and forth between marks 10 meters apart are also common.

Many workouts include rowing machine distances from 500 meters to 2000 meters, or rowing "for calories".

Movements with weights
Barbell is lifted from the ground until the athlete reaches an upright standing position.

Barbell is (or dumbbells are) lifted from the ground to a "rack position" in front of the athlete's neck. Athlete ends in a standing position. In a squat clean the athlete receives the bar in a squatting position and stands to finish the lift. In a power clean, the athlete receives the bar in a partial squat.

A kettlebell is swung from between the legs to overhead.

Barbell is moved from the "rack position" to the overhead position. In a strict press, also called a shoulder press or military press, the lower body remains stationary. In a push press, the bar is "jumped" off the body using a "dip and drive" motion. A push jerk is like a push press, but with a re-bend of the knees to allow the athlete to drop under the bar and receive it with straight arms. A split jerk is like a push jerk, but one leg goes forward and the other backward when the athlete drops under the bar.

Barbell is raised from the floor to the overhead position in one motion. In a squat snatch the athlete receives the bar in a squatting position and stands to finish the lift. In a power snatch, the athlete receives the bar in a partial squat.

Barbell is supported on upper back (back squat), in the rack position (front squat), or in the overhead position (overhead squat). From a standing position with a wider-than-shoulder-width stance, the athlete bends the knees until the hips are below the knees, and then stands, keeping the heels on the floor.

Sumo deadlift high pull
With a wide stance, a barbell or kettlebell is lifted from the ground to a position just under the chin.

A combination of a front squat and a push press: starting with the barbell in the rack position, the athlete squats (hips below knees) and then stands, driving the barbell overhead.

Tire flip
A large tire, lying on its side, is flipped over by lifting one edge.

Holding a medicine ball below the chin while facing a wall at arms length, the athlete squats (hips below knees) and stands, throwing the medicine ball in order to make contact with an overhead target on the wall.

Friday, 19 October 2012

Challenging Children

Life constantly changes and that can sometimes pose challenges. Both for us and our children. Right now a phenomenon called passive obesity is proving to be a real issue.
It’s happening because the amount of calories kids consume is in excess of what their body requires to stay fit and healthy. It’s causing problems not just with weight gain but diabetes, joint problems, high blood pressure and heart problems later in life.
What’s occurring?
Lifestyle changes are making some kids far less active, so they’d rather mooch around watching TV or chat to their mates on Facebook than slap on a pair of trainers to meet down the local park. On top of this, there’s an increase in snack and junk food consumption with calorie intake hitting an all time high, so it’s not surprising there’s been a health shift.
Last year’s National Childhood Measurement Programme did not make for easy reading (feel free to peak from behind the sofa). It shows that 22 cent of under fives and 33 per cent of 11 year olds are overweight or obese. But enough of the depressing stats! The good news is small shifts can make a huge difference.
An hour a day can really pay
Yesterday, David Cameron stated that there needs to be "a big cultural change" towards sport in schools with a return to the "competitive ethos" in school sports. The British Medical Association (BMA) recommends kids do an hour’s minimum moderate exercise every day. Those sixty minutes can transform children's lives and their health. The even better news is it doesn’t all have to be in one go. It should be fun! And now, on the crest of the most successful Olympics for team GB for 100 years, is the time to get started.
How being active helps kids…
• Encourages strong bones and muscles
• Keeps healthy weight
• Increases confidence and self-esteem
• Improves balance and co-ordination
• Builds flexibility and endurance
• Encourages healthier lifestyle habits
Helping kids live happily ever active
We all want to see kids being happy and healthy.  Parents should help children to achieve their full potential and develop into active adults. It’s the reason behind everything we do.                      

Virgin Active is committed to helping children achieve their personal best
Every age matters

Children under five

Children under five who can walk unaided should be physically active every day for at least 180 minutes (three hours), spread throughout the day, indoors or out.
If your child is under five, you should encourage them to do:
  • light activity, and
  • more energetic physical activity

Children and young people aged 5 to 18

Children and young people aged 5 to 18 should do at least 60 minutes (one hour) of aerobic activity every day. This should include a mix of:
  • moderate-intensity activities: this means your child is working hard enough to raise their heart rate and break a sweat, and
  • vigorous-intensity activities: this means they're breathing hard and fast, and their heart rate has gone up quite a bit
As part of your child’s 60 or more minutes, they should also do activities that strengthen their muscles and bones.
For examples of activities, see:
  • What counts as moderate-intensity aerobic activity?
  • What counts as vigorous-intensity aerobic activity?
  • What counts as muscle-strengthening activity?
  • What counts as bone-strengthening activity?

How you can help your child

You can help by encouraging your child to find activities they enjoy, and by building physical activity into family life. Most children love running around a park or playing in a playground. Live Well has more tips for how to get active with your kids.
Team sports, such as football, basketball and volleyball, can also be great fun. If your child doesn’t like team sports, there are plenty of other activities, such as dance and martial arts. Try the sport quiz to find out what sports might suit you or your child.
Let the fun begin!

Thursday, 11 October 2012

Start the day right

Breakfast literally means ‘breaking a fast’ as it’s the longest period between meals. But what did you have this morning? Was it the kind of day where you grab a coffee and race out the door? Or a more leisurely start with tea, toast and eggs?
Breakfast, like fashion, succumbs to trends. The days when we were a nation tucking into a full English every morning have long gone and now we are just as likely to munch our way through a croissant, grab a smoothie to go,  or dive into a bowl of surprisingly fashionable porridge!
Breakfast like a king?The ‘breakfast like a king,’ advice is spoken by mothers the land over. The famous quote is by 1940s nutritionist, Adelle Davis, who wouldn’t leave the house without sipping a milk smoothie made from yeast, oil, eggs fruit and a sprinkling of mineral supplements. Yum. But Ms Davis had a point. After a night’s sleep, your body needs fuel, especially your brain.
Low blood sugar affects concentration, and an empty stomach is distracting so you won’t be at your best. That goes for kids too who sleep longer than adults, and may have have gone ten or eleven hours since eating before dashing out for a long school day. A recent report revealed almost a third of kids skip breakfast entirely. Previous studies have shown that kids who don’t eat a healthy breakfast struggle to do well in school. And they may also be missing out on vital nutrients that form healthy bones and brains.
GI Low How fast and how much sugar is released from a food into the bloodstream is measured by the glycaemic index (GI). Sugary cereals can hit the top of the scale at 100. And whilst granola may look pretty it is packed with sugar. Old friends, porridge and oats have a lower GI of around 50. Instead of an instant high, these foods slowly release their sugars and keep your blood sugar more evenly regulated.
Keep the GI low and don’t be tempted to add sugar to your breakfast cereal without tasting first.  For breakfast phobics, keep a banana handy as a mid morning snack to prevent an energy crash.
Have a Good Morning
  • Size is important, think portion control
  • Keep a handle on the sugar and salt
  • Porridge has low GI, high fibre and stems hunger
  • Eggs and wholemeal toast are filling and nutritious
  • If you can’t face much, have a banana
  • Smoothies are a great way to get fruit and fibre
  • Mix up your menu to prevent boredom

Workout with Breakfast
So enough of the preaching, time to put our money where our mouth is. Try a healthy breakfast – grilled mushrooms, roasted tomato, wholemeal toast and a poached free-range egg all served up with a free tea or small Americano.  Or start the day with a breakfast smoothie from Love Smoothies: packed with blueberry, banana and muesli.
How’s that for good taste?  And good health.

Thursday, 4 October 2012

Power up with Kettlebells

If you want to improve power, tone up, better your cardio, keep lean and drop body fat, then a kettlebell workout will help you get faster results.
Kettlebell, the strange looking heavy weight with horns, it’s been around for years and it’s because it works – it delivers great results for any age or gender.
Originally from Russia, this piece of kit comes in different weights and allows beginners and advance users to give it a go. I can safely say there is nothing more efficient or rewarding than a round of KB swings. This exercise works such a large group of muscles in your body simultaneously that you inevitably burn huge amounts of calories.
Kettlebell exercise equipment at Virgin Active Health Clubs


Good for...  full body workout, strengthening core muscles, increasing cardio vascular.

1. Kettlebell Swing

1. Starting Position: place your feet just wider than shoulder width apart with toes pointed out slightly. Place the kettlebell in the middle of your feet.
Keep your back straight and shoulder blades pulled together. Bend down and grasp the handle with both hands, palms facing you.
2. Using your hips, swing the kettlebell up to eye level keeping your arms straight.
3. Allow the kettlebell to swing back down between your legs close to your upper thigh. Remembering to keep your back and arms straight the whole way.

The Kettlebell swing is hip centric. Your arms and shoulders are NOT pulling the weight up, it is an explosion of your hips! 

2) Single Arm Kettlebell Swing (with hand switch)    

1. Starting Position: setup is the same as the kettlebell swing except grab the kettlebell handle with one hand.
2. Using your hips swing the kettlebell up to eye level keeping your arm straight and your free arm to the side.
3. At the top of the swing bring your free hand up and grab the kettlebell handle. Then let the other hand go once you have a firm grip.
4. Allow the kettlebell to swing back down between your legs close to your upper thigh. Remembering to keep your back and arms straight.

Timing is key in the hand switch. Switch the kettlebell from hand to hand when it is at the top end of the swing.

3. Kettlebell Clean

1. Starting Position: setup is the same as the
single arm kettlebell swing .
Swing the kettlebell back between your legs, close to the upper thigh.
2. Keeping your elbow attached to your body swing the kettlebell up. Allow the kettlebell to “roll” over your hand so your palm is facing up. This is called the rack position.
4. Allow the kettlebell to swing back down between your legs close to your upper thigh. Keep your back and arms straight.

While in the rack position:
Keep your shoulder down, arm pressed into your ribs, armpit squeezed tight, elbow as low as possible into your hip and torso, glutes and quads super tight! Your body must be under tension. 

4) Lunge Kettlebell Thread

1. Starting Position: feet parallel and hip distance apart holding the kettlebell in your right hand at the side of your body.
2. Take a big step forward with your left leg and lunge forward until your right leg is straight. Keep your chest up and shoulders back.
3. Lean forwards slightly and pass the kettlebell from your right hand to the left under the front leg.
4. Drive off the left leg back to the starting position, this time with the kettlebell in your left hand.

Repeat the movement leading with the right leg and pass the kettlebell back to the right side.

5. Plank Kettlebell Row

1. Starting Position: put the Kettlebells next to each other on the floor in front of you about shoulder width apart. Get into a press up position with both hands on the handles of the kettlebells.
2. Keeping your core braced (belly button pulled in towards your spine), pull and lift one kettlebell towards your shoulder.
3. Lower the kettlebell back to the floor and repeat on the other arm.

The wider you have your feet, the more stable you will be whilst performing the exercise. 

Wednesday, 3 October 2012

Top 6 TRX Moves

TRX stands for Total Body Resistance Exercise, it was invented by Navy Seal Randy Hetric. The strap means the body uses gravity and suspension to make huge improvements to strength and flexibilty together. Here are six simple moves that will give you a complete body workout.
The unstable nature improves core stability much more than orthodox resitance training. It is suitable for all levels of fitness and strength. The resistance and difficulty level can be controlled by shifting the position of the body. As with all exercises, technique is very important. If you are new to TRX ask a fitness coach to show you the correct form first time through.                             
Cool kit: TRX straps
1. Squat
  • Starting Position: facing the attachment, hold the handles of the straps in a position where your arms are bent at 90 degrees.
  • Keep tension in the straps throughout the exercise.
  • Move your feet shoulder width apart and keep your toes pointing forward.
  • Squat down as if you are sitting back into a chair keeping your eyes looking forward and your abs engaged.
  • To complete the move, push up through your feet to drive yourself back into a standing position.
8-12 repetitions, 1-2 sets
Progression: to make this harder try doing one legged squats
Total TRX Workout Squat Start    Total TRX Workout Squat Finish
2. Lunge
  • Starting Position: face away from the TRX attachment and take one handle in each hand.
  • Keep tension in the straps throughout the exercise.
  • Step back with one foot and balance onto the ball of that back foot.
  • Keeping your chest up and eyes looking forward, bend both knees and sink down to the floor.
  • Aim for both knees to finish at a 90 degree angle.
  • Push through your feet into the floor to come back to the start position.
8-12 repetitions, 2-3 sets
Total TRX Workout Lunge Start    Total TRX Workout Lunge Finish

3. Chest Press
  • Starting Position: facing away from the TRX attachment and take one handle in each hand. 
  • Go onto the balls of your feet keeping your arms out straight in front of you so that the straps are just below your ears.
  • Engage your core and imagine a straight line drawn from your heels to your shoulders.
  • Bend your elbows so that your body weight moves forward until your elbows are at 90 degree angles.
  • Push into the handles to straighten your arms moving your body back to the start position to complete the move.
8-12 repetitions, 1-2 sets
Progression: to make this harder, move your legs further away, to make it easier stand in a more vertical position.
Total TRX Workout Chest Press Start    Total TRX Workout Chest Press Finish

4. Row
  • Starting Position: facing the TRX attachment. Your toes should be pointing forwards with your feet flat on the floor.
  • Holding one handle in each hand, lean back slowly so that you straighten your arms.
  • Keep your core engaged and imagine a straight line drawn from your heels to your shoulders.
  • Pull yourself forward by pulling your elbows backward. Keep them tucked into the side of your body.
  • Squeeze your shoulder blades together as you pull your elbows back.
  • Slowly lower yourself back to the start position with arms straight. That’s 1 rep!
8-12 repetitions, 1-2 sets
Progression: to make this easier stand in a more vertical position, to make harder lower your body more parallel to the floor, or use one arm only.
Total TRX Workout Row Start    Total TRX Workout Row Finish

5. Kneeling roll out
  • Starting position: kneel on a mat facing away from the TRX. Arms should be straight with one handle in each hand just above shoulder level.
  • Keep your abs tight as you let your body roll forwards (keeping your arms straight all the time).
  • Aim to roll forwards until your arms come up level with your ears (don’t worry if you can’t go this far to start with!).
  • Pull yourself back in using your abs and keeping your arms straight, back to the start position to complete the move.
8-12 repetitions, 1-2 sets
Total TRX Workout Knee Start    Total TRX Workout Knee Finish

6. Crunch
  • Starting Position: adjust TRX straps to knee level. Facing away from the TRX insert feet into handles (you might want to ask a fitness coach to help you put your feet into the handles on this one!).
  • Once your feet are in the handles, assume the press up position keeping your abs engaged and eyes facing slightly forward and towards the floor.
  • Bring your knees in towards your chest squeezing your stomach as you do.
  • Lengthen your legs back out to the starting position.
  • That’s 1 rep!
8-12 repetitions, 1-2 sets
Total TRX Workout Crunch Start    Total TRX Workout Crunch Finish

Tuesday, 2 October 2012

Metabolism Booster Foods

Well, if you are like me, you would opt to boost your metabolism naturally by eating the right foods.

By eating healthy, and selecting the right foods, you can boost the calories you burn in a day.

The more calories you burn the faster you can reach your weight loss goals.

So when planning your next meals, why not add some of these healthier foods and increase your metabolic rate.

Whole Grain Cereals / Oatmeal

whole grain cerealThe complex carbohydrates and high fibers in whole grain cereals help boost your metabolism naturally by slowing down the release of insulin.  

The lower production of insulin helps to keep your metabolism going.  

When there is an increase of insulin production in the system, your body receives a signal to start storing food as fat.  The metabolism must be slowed down in order for your body to store this fat and therefore you are burning fewer calories during this time.  

So by eating these metabolism boosting foods, you will slow down the production of insulin and increase your metabolism.

Low Fat Yogurt / Skim Milk

The calcium found in dairy products has been part of many studies when it comes to weight loss.  

Studies show that those people who included 3 to 4 servings of dairy products in their weight loss plan lost significantly more weight than those who did not include dairy or either had a low dairy intake.  In this study, both groups ate approximately the same number of calories.

Yogurt is also known to be good for your digestive system, keeping you regular and healthy.

Green Tea / Coffee

Green Tea is the latest and greatest item that is being advertised as one of the best weight loss foods.  So why is green tea one of the best metabolism booster foods?  

Green Tea has a component called Epigallo Catechin Gallate, or EGCG for short.  It is this compound that is believed to be the main ingredient that helps boost your metabolism and aid in weight loss.

Additionally, both green tea and coffee has caffeine.  Caffeine speeds up your heart and the faster your heart beats the faster your metabolism.  Caffeine has also been shown to increase concentration.

Grapefruit / Oranges

orangesVitamin C is the secret ingredient to these metabolism booster foods and is said to have some fat burning quality.  

Grapefruit is by far the most common vitamin C fruit to be considered a weight loss food.  

One research at Scripps clinic showed that participants that included ½ a grapefruit to each meal lost weight.  Although the Grapefruit Diet is considered a “fad” diet, there is some merit to the weight loss results of eating grapefruit.

Jalapeno / Habanera / Cayenne

Spice it up with hot peppers.  By including these hot peppers in your foods you are boosting your metabolism naturally metabolism.  

This is because they have a thermagenic property which heats up your body.  To cool down your body requires calories, meaning an increase in your metabolism.

Not only are these spices a great metabolism booster foods, they add flavor to your recipes, so get cooking with these hot, spicy peppers.

Lean Proteins

Lean proteins like turkey, chicken, pork, beef and certain fish are great metabolism booster foods. 

chicken meal metabolism booster foodProtein is the ingredient in these foods that rev up your metabolic rate.  Protein requires more effort to digest than carbs or fat.  

This means your body is working harder to digest the protein in these metabolism booster foods and is burning more calories.

Fish fry anyone?  Okay, don’t fry the fish but if prepared in a healthy way, foods such as salmon and tuna can rev up your metabolism.  

They are loaded with Omega 3 fatty acids, which if you read my Weight Loss Myths you know your body cannot produce certain fats, so you must provide these essential fats through the foods you eat.

Studies have shown that Omega 3 fatty acids can alter the level of a hormone in your body called leptin.  These studies indicate that leptin can have an impact on your metabolism by determining whether or not you burn calories or store foods as fat.  

Higher levels of leptin means more foods stored as fat, or a lower metabolism.  But lower levels of leptin means a higher metabolism, and fish is a great way to lower your leptin.

Another healthy note on Omega-3, it is also shown to reduce the risk of certain cancers.


Vegetables are a great source for low calorie foods that help satisfy you and make you feel full.  Veggies contain fiber, vitamins and nutrients that help keep us healthy.  

Certain vegetables also are great metabolism booster foods such as Broccoli and Spinach. 

Spinach contains magnesium which has been known to boost the body’s fat burning process.  Other foods high in magnesium include peanut butter, tofu, whole wheat bread and my favorite, dark chocolate.

Spinach is also high in potassium which aids weight loss by keeping the body’s cells hydrated.  If your cells are not sufficiently hydrated, your metabolism will slow down.  Other potassium rich foods include bananas, honeydew and baked potatoes.

Apples / Pears

These low calorie, high fiber fruits are why these are included on the metabolism booster foods list.  These fruits will give you a satisfying sweet taste and help to keep you full longer due to the lower calorie and higher fiber content than other fruits.

According to one study from the State University of Rio de Janeiro, women who included apples and pears in their low calorie diet lost more weight than the women who did not add fruit to their weight loss plan.

For more ways to rev up your metabolic rate beyond these metabolism booster foods, be sure to read this article on Metabolism Boosters - The Natural Way.

5 Natural Metabolism Boosters

When you think of metabolism boosters, what comes to mind might be pills, or a powdered supplement or some other form that is manufactured and generally priced too high.

Instead of buying a pill or supplement to boost your metabolism you can do it naturally. 

Understanding and knowing your how your metabolism works is a key factor to losing weight.

So before you run out to the local nutrition supplement store, try going all natural first. 

There are many ways you can rev up your metabolism without spending lots of money.

These tips will help you to boost your metabolism naturally. 

Get Active

Get active by adding exercise to your weekly routine. I know, there's that dreaded word again - exercise. But people who add exercise to their weight loss plan tend to lose more weight in the same period of time as those who only diet.
woman exercisingWith aerobic exercises you will be burning fat and calories and strength training will help build lean muscles.   
The more lean muscles you have the higher your Basal Metabolic Rate (BMR) is and the more calories you will burn.
Try adding a least 30 minutes of some type of activity a day.  

With just 30 minutes a day at least 3 or 4 times a week will have a positive impact on your metabolism.  Not only will this rev up your metabolism naturally, you will feel more energized.  

If you really want to jolt your metabolism try kicking it up a notch.  

By adding spurts of high instense exercises like sprinting, your metabolism can stay revved up to five times longer than with an easier workout.  

This form of exercise is known as interval training which not only keeps your metabolism going it builds endurance.  

Eat Breakfast

This is one metabolism boosters tip that many people to this day still don't follow. You know the old saying, breakfast is the most important meal. But do you know why?
Eating a good, healthy breakfast gets your metabolism started. When you skip a meal, your metabolism slows down and your body's natural defenses take over, storing fat and saving it for fuel when needed.
So, think of breakfast as one of your metabolism boosters and eat. Remember, fat loss is what you're looking for and you burn more fat when your metabolism is working. 
Breakfast doesn't have to be a huge meal.  You could have quick bowl of cereal or a yogurt.  Just start your day right with a healthy diet and eat breakfast.

Eat Small - Eat Often

Eat smaller meals more often. Less really can be more.  By eating smaller meals more often you will feel more satisfied during the day.

SaladThe recommendation is to eat something every 2 – 3 hours.

So depending on your daily schedule, this would be 4 – 6 meals a day.
Experts are now saying that eating smaller meals more often helps keep your metabolism going. 
Remember my tip on eating breakfast? Same concept here.  Think of your meals as metabolism boosters.
Many weight loss plans will still have a typical meal plan of breakfast, lunch and dinner, but they also have times of the day for “snacks”. This, in reality, is your additional meals throughout the day.
Just remember to make these meals or snacks the right foods to continue eating healthy throughout the day.  

Protein with Every Meal

Another great metabolism boosters trick is to get lots of protein. By adding protein with every meal you are improving your lean muscle mass. The more lean muscle, the higher your BMR. 

Don’t worry, I’m not saying you have to bulk up and become a body builder. Just focus on eating the right foods. By adding protein to every meal, you are helping fuel your body with muscle.

Protein can be found in a variety of foods from many of the food groups. Red meat of course is the first thing that comes to mind. But foods like turkey or chicken, cottage cheese, fish and egg whites are another great source of protein. 

Drink Water

Water and weight loss. These 2 terms are often seen together in most weight loss tips.  

glass of waterThere is some debate amongst the experts on whether there is any real benefits to losing weight by drinking the recommended 8 – 10 glasses of water (8 oz glass).

However, most agree that people who drink this amount of water do see weight loss results.

For some, this could be because they have replaced their sugary drinks with water. 

For others, it could be as simple as feeling full from that glass of water.
Even though there have been very few scientific studies done on the benefits of drinking water for weight loss, all the successful weight loss plans do recommend drinking water. 
Find out here how else water can help with weight loss.