Dr. Oz: How to Boost Your Metabolism All Day Long

Here are some fantastic tips from Dr. Oz on how to boost your metabolism all day long:

6:30 A.M.
Do a little yoga. It can double your metabolic rate first thing in the morning. I recommend a gentle cycle of two sun salutations. If you’re new to yoga, check out my seven-minute morning routine (which also includes a few strength-building exercises).

6:40 A.M. 
Drink cold water. Five hundred milliliters of H2O (a little more than a pint) may spike metabolism by 30 percent for as long as an hour. Water triggers the sympathetic nervous system, which in turn stimulates your metabolism. Cold water may also force your body to use energy to warm it.

6:50 A.M. 
Take 500 milligrams of white bean extract. In a 2007 study, people who took the extract (which may slow the absorption of carbs) for 30 days experienced a significant improvement in their muscle-to-fat ratio. That’s good news for metabolism since muscle burns about three times more calories than fat.

7:00 A.M. 
Eat a protein-packed breakfast. Digesting protein takes up to seven times more energy than digesting carbohydrates or fat. Try making a dozen hard-boiled eggs on Sunday, and eat one or two each day.

8:00 A.M. 
Enjoy a cup of joe. Caffeine promotes an increase in norepinephrine, a neurotransmitter that keeps your sympathetic nervous system activated and your metabolic rate humming. According to research, coffee may increase the amount of energy you burn by 16 percent for up to two hours.

9:30 A.M. 
Take 50 milligrams of forskolin. Recent studies indicate that compounds in forskolin—an extract derived from a medicinal plant—might break down fat and help raise levels of thyroid hormones, which play an important role in regulating the speed of metabolism.

10:00 A.M.
Snack on tahini dip. Tahini is made from sesame seeds, a rich source of zinc. And zinc may increase the production of leptin, a hormone that improves metabolism and curbs appetite.
11:15 A.M.
Chew a stick of sugarless gum. New England Journal of Medicine study found that this mindless activity can help your body burn 19 percent more calories per hour. (At that rate, if you chewed gum every waking hour, you’d lose 11 pounds over the course of a year! And likely drive everyone around you nuts.)
12:00 P.M. 
Go for a brisk 15-minute walk. A trip around the block can triple your metabolic rate. This boost continues after you stop moving because the body consumes more oxygen, a crucial player in metabolism, when it’s recovering from exertion.
12:45 P.M.
Spice up lunch with peppers. Capsaicin, the key substance that makes chili peppers hot, stimulates your “fight or flight” stress response and may increase metabolism by 23 percent. Peppers may even improve your muscle-to-fat ratio: Research suggests that capsaicin inhibits the generation of fat cells.
2:00 P.M. 
Sip a cup of green teaThis miracle beverage pairs caffeine with a compound known as EGCG—and together they create an even greater bump in metabolism than caffeine alone. Studies also indicate that green tea may reduce body fatand trim the waistline.
5:00 P.M.
Use your muscles—with your mind. Believe it or not, visualizing a workout can actually trick your body into strengthening your calorie-zapping muscle: A Cleveland Clinicstudy discovered that participants who spent 15 minutes a day imagining flexing their biceps had a 13.5 percent increase in their strength after three months.
5:15 P.M.
Use your muscles—with your muscles. After age 30, we lose 3 to 8 percent of our muscle mass per decade, which is one of the main reasons metabolism slows. To counteract that loss, aim to do two to three 30-minute strength-training sessions a week, using moves that engage as many muscles as possible, like squatsplanks, and lunges.

6:30 P.M. 
Cook dinner with coconut oil. Most of the oils we eat are converted largely into fat. But coconut oil, with its unique molecular makeup, is rapidly converted into energy—and may causea 12 percent bump in your metabolism.

6:55 P.M. 
Add dairy to your meal. Calcium can help improve your muscle-to-fat ratio in two ways: It binds with fat to reduce the body’s absorption of fat. And any remaining calcium typically circulates in your bloodstream, helping to break down fat cells.

7:00 P.M. 
Garnish with dill weed or chives. Both of these herbs are packed with kaempferol, a flavonoid that has been shown to increase the production of metabolism-spurring thyroid hormones by about 150 percent.
7:45 P.M. 
Unwind with a glass of wine. Alcohol can raise your metabolic rate for up to 95 minutes. In fact, a large peer-reviewed study found that women who regularly enjoy a drink are seven to eight pounds lighter, on average, than teetotalers.

10:30 P.M.
Hit the hay. Irregular sleep patterns can disrupt the circadian rhythm of your cells, throwing your metabolism out of whack. Do your best to get a steady eight hours of rest each night.

Keep reading: 4 more ways to turn back the clock

Read more: http://www.oprah.com/health/How-to-Increase-Your-Metabolism-All-Day/7#ixzz1wSfYZpRa

7 Health Benefits of Playing Soccer

1.  ENDURANCE – Ability to do multiple contractions repeated over a long duration.

2.  TEAMWORK – Each player must rely on the next to reach a goal. 

3.  TONE MUSCLES – The constant stop and go mimics interval training.

4.  BRAIN BUILDING –  You’re alert to anticipate what IS happening & what COULD. 

5.  BONE STRENGTH –  Headers, throw-ins, kicking keep you strong.

6. GREAT FOR YOUR HEART – Non-stop running really gets the heart pumping.

7. BURNS CALORIES – Hundreds of calories burned. Midfielder runs up to 5 miles. 

Why You Need to Stretch

Reasons why stretching is so important for soccer players:

  • Increase Flexibility – A good athlete is flexible. Flexibility works with speed, endurance, strength, agility, and skills to create your total athletic ability.


  • Prevent Injury – Flexibility limits risk of sports injury. Studies show female soccer players are at higher risk for knee injuries; stretching during all practice and games helps prevent that.  Always warm-up before stretching.  So important. 

    The Basics

  • Hydration – Drink plenty of fluids before you exercise to give your muscles the fluids necessary to perform to their best,.


  • Warm-Up – Always warm up before stretching. Jogging or jumping jacks for 5-10 minutes will warm-up the muscles.


  • Breathing – While stretching, remember to breathe slowly and evenly to increase oxygen to your body.


  • Stretch for the right length of time – hold each stretch for at least 10-30 seconds maximum.


  • Stretch evenly – stretch both legs, arms equally. Stretch all of your muscle groups. Don’t stretch the front of your thighs (quadriceps) without stretching the back of the thighs (hamstrings). Also, stretch your whole body, not just your legs – stretch your arms, back, neck, stomach, chest, etc.

    What NOT to do

  • Don’t Bounce – Use slow even movements when stretching, bouncing places too much stress on your muscles and joints.


  • Do Not Over Stretch – Be patient, and never force your joints to go further than they want to.


  • Keep Good Posture – Keep your back straight while stretching, or you risk injuring your back muscles.


  • Do Not Overextend Your Joints – Hyperextending your joints (bending them farther than they were meant to go can cause injury, and does not help you in any way. Female soccer players should pay special attention to their knees, to avoid injury.


  • If It Hurts…DON’T DO IT – Always listen to your body. Stretching correctly, you should feel tension on the muscles, and possibly some discomfort – If you have any sharp or serious pain during a stretch or exercise – STOP!, you may doing harm to your body. Remember, pain is your body’s way of telling you that something isn’t right, listen to it.


  • If you do have an injury, ask your doctor about any exercise or stretching and follow their advice



    WHAT TO EAT:  Soccer Nutrition and Carbohydrates 


    The slow and fast running which you utilize may easily deplete your glycogen stores. To avoid that you need to eat quality carbohydrates.

    Research have shown that amateur soccer players only eat 1300 calories of carbohydrate/day, which is far below the recommended level of 2300 to 2900 calories.

    The main energy source for your muscles are the glycogen fuels. Glycogen is produced from carbohydrates you eat (apples, bananas, bread, milk etc). It is vital for your performance to have enough glycogen. If not, you will have a fatigue felling, your concentration will be poor and recovering from a match/practice will take longer time.

    If your glycogen fuels are low in the beginning of a game, you will most likely have few carbohydrates left in your muscles at the beginning of second half. This simply means that your performance will decrease significantly. You will for example run slower, sometimes by as much as 40-50 % compared to your first half of the match. Your cover distance will also be reduced by 25% or more with low glycogen fuels.

    Do I need to eat fat?
    Well, as soccer player you will burn many calories but the fat should still be minimized in your soccer food because it is not an efficient provider of energy. This doesn’t mean that a diet for soccer players should not contain fat, instead, you should try to keep it low, because in long running sports, like soccer, your body will use glycogen fuel which is found mainly in carbohydrates.

    What about protein, do I need it?
    As soccer player you need normally to eat 0.6 to 0.8 grams of protein per pound of your body weight per day (1.4 to 1.7 g/kg/day). Protein is a vital part of your soccer diet as it will repair your muscles plus boost your immune system. You may also use protein as fuel before practicing sessions or match but it doesn’t give you any boost of energy as carbohydrates does. Some good sources of protein include fish, chicken, milk and yogurt.

    Is it necessary to drink much water?
    During your practice or matches, your body will lose a lot of water (especially in hot and warm weather kinds). By drinking water you will be able to keep your body hydrated which will give a boost on the field. This is one of the most important parts of nutrition for soccer players and you should really put effort in getting it right.

    Soccer nutrition and sports drinks
    Sports drinks usually claim to boost your performance but they are just full of fast carbohydrates that will just increase your blood sugar for a while. This will not increase your performance to some high level. My advice is to plan your meals and only consume sports drinks when you really don’t have time to eat.

    When To Eat?
    The recommended energy diet for soccer players state that you should eat at least 700 carbohydrates 3-4 hours before the start of your game. After the end of match you should attempt to consume enough carbohydrate to replace all the fluid you have lost during the match.

    MORE STRETCHING TIPS AT LINKS BELOW:

Hope you learned something.

Stay healthy! 🙂

    [photo: Saint Joseph by the Sea Soccer Team Champs Go to Italy in ’09]

 

 

Read more on what muscles soccer works out: http://www.livestrong.com/article/479769-what-muscles-does-soccer-work-out/#ixzz1qULg1ILu

Passion vs. Self-Discipline


Which is better: passion or self-discipline? I’ll argue that self-discipline is the better fuel.

I received an immediate comment from Hanif Rehman on Facebook to this blog, and I think he makes an extremely valid point.  Here’s what he said.  I believe it’s true.

“You’ll need passion or very strong desire to start though…self discipline then later kicks in.” ~Hanif Rehman

Like any emotional state, passion waxes and wanes. Sometimes you’re highly motivated. Sometimes you aren’t. Passion has its peaks and valleys, so if you base your actions on your level of passion, your results will depend on your emotions. Feeling passionate? Great actions, great results. Feeling dispassionate? Weak actions, mediocre results.

Using passion as your only fuel will no more assure you of success than being in love will ensure a successful long-term relationship.

Self-discipline is far more important than passion, especially in business. In fact, if you develop the quality of self-discipline to a high degree, it will put passion to shame.

“The undisciplined are slaves to moods, appetites and passions.” ~Stephen Covey

Self-discipline allows you take action and therefore get results no matter what your emotional state. Where passion is erratic, self-discipline provides steadiness and stability.

And because your emotions aren’t in the way, your decisions are more likely to succeed because they’ll be made from a state of disciplined intellect rather than from emotional peaks and valleys.

Which would you bet on if your life depended on it?

If you were to undergo open heart surgery, would you want a disciplined, dispassionate surgeon or an undisciplined, passionate one?

If you were being tried for murder, would you want a disciplined, dispassionate defense team or a an undisciplined, passionate one?

If you were flying in the Space Shuttle, would you want the ground controllers to be disciplined and dispassionate or undisciplined and passionate?

Passion is great, but it’s icing. It needs self-discipline to back it up.

Self-discipline is quieter though. Passion gets more attention these days because it makes more noise.

StevePavlina.com

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