How Do I Raise My Metabolism?

Train With Weights
Training with weights boosts your metabolism in a number of ways. Weight training itself has been shown to increase exercise post oxygen consumption (EPOC) - in other words, your metabolism may be raised for hours or even days after the session. Weight training is also the main way to stimulate the growth of muscle tissue.

Muscle tissue is metabolically active, so it requires calories even when at rest. Muscle tissue also helps increase the number of fat-burning enzymes and organelles in your body.

Supplement With Healthy Fats
Healthy fats are involved in the manufacture of hormones and repair of cell membranes in your body. With the right types of fats, your body can use these anabolically.
These processes require energy, so the fats may actually increase your metabolism despite the added calories you are consuming! You can add fats to your diet without increasing calories simply by increasing the percentage of calories from fats and then lowering the percentage of calories from carbohydrates or proteins.
Every Little Bit Counts

Believe it or not, simply changing some simple daily habits can have a huge impact on your metabolism. Do you play the game of driving around the parking lot for twenty minutes waiting for the perfect space to open? Instead, park at the edge of the parking lot and walk to your destination.
You'll probably get there quicker, and burn some calories along the way. Other metabolism-boosting activities include standing instead of sitting, taking stairs instead of elevators, and even fidgeting!

Don't Fear Carbohydrates
Carbohydrates are not the enemy. Using the right types of carbohydrates can be a valuable tool for your metabolism.

For example, you may expend more calories consuming 20 grams of carbohydrate from lentils than 20 grams of carbohydrate from sugar. The lentils contain fiber and other nutrients that the body must work to extract, and therefore expends more energy. Look for fibrous, low-glycemic carbs and focus on unprocessed carbohydrates.

Fluctuate Calories
Zigzagging calories is by far one of the most effective methods for keeping your metabolism revved. Homeostasis is the action your body takes to "remain stable." In other words, if you drop your calories, your body will try to slow your metabolism in order to keep things the same.

By zigzagging calories, you may be able to thwart this mechanism. Some people zigzag day by day - for example, if their target is 2000 calories, they'll consume 1800 one day and 2200 the next. I prefer to consume low calories for a week or two, and then raise calories for a week, and then drop them again.

Increase Protein
Protein requires a complex chemical conversion by your body in order to be used as fuel. It takes up to 30% of the calories you consume to oxidize or use protein for energy.

For example, 100 calories of protein may take up to 30 calories to process. Therefore, increasing the percentage of calories in your diet that come from protein may help raise your metabolism.

Perform High Moderate Cardio
High intensity cardio, like weight training, takes you into the anaerobic zone of training. This, in turn, creates what is known as "oxygen debt." Even when you have concluded your exercise, the body is processing waste and recovering from the activity - and therefore keeping your metabolism elevated.

Increase Frequency Of Eating
Most bodybuilders are aware of this technique. Consuming food triggers digestion, and digestion requires calories. By eating more frequent, smaller meals, you continuously supply your body with nutrients while forcing it to digest and break down the foods. This, in turn, can have the net effect of raising your metabolism.

Eat Whole Foods
The calories that you burn during digestion are due to the need for your body to break down the foods. Your body must extract the fiber and nutrients, take chains of molecules and chop them into smaller versions to absorb them into your bloodstream, and perform a variety of tasks in order to assimilate foods.

When foods are processed, much of this work is done for you. For example, processed flour is ground into small pieces that the body can digest more quickly. This means your blood sugar rises faster and your body expends fewer calories processing the flour.

Whole grains, on the other hand, pack more nutrients, are higher in fiber, and force the body to work harder to use them as energy. Another advantage to eating whole foods is that many of the nutrients in these foods - such as vitamins and minerals - are cofactors in metabolic processes that your body uses to burn fat and build muscle.

Drink Cold Water
This tip is probably overrated. Your body will expend more calories trying to raise cold water to the temperature of your body, but the exact amount is debatable. It stands to reason, however, that integrating this habit with the other habits listed above can contribute to the greater goal of raising your metabolism.

Start Those Kids Off Healthy

Now that most of you have some ideas on how to stay healthy, let's focus on the kids.

Here are a few ideas on how to keep them healthy.

* Always eat breakfast.
* Eat more fruits and veggies.
* Eliminate sweetened drinks.
* Limit TV or computer time.
* Increase activity time. Get moving.
* Eat together and explain healthy food options.
* Be positive about food and its health potentials.
* Don't give the kids a hard time about weight, continue to educate.

Your Best You

Have you ever wondered what really makes you happy, energetic, and full of life?

Well NOW is your chance to feel all those things in a short period of time. Total Health & Fitness is your key to discover life and live the "healthy you".

We take the guess work out of losing fat and educate you on how to keep it off. You have never had a program work like this. Most people jump on the new fad diet or waste thousands on surgeries. We can save you money and get you to your fat loss goals. We guarantee you that you will see results and gain the power of success through reaching your goals and pushing yourself to become happy, healthy, and discover life.

Sign up for a FREE evaluation and start today. Click Here

Water Works for Weight Loss

Nothing quells the appetite like water, lots and lots of water. Start out with two quart bottles in the morning and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight (8-ounce) bottles or four pint (16-ounce) bottles to carry around with you all day.

Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water before dinner, if possible, so you're not up half the night going to the bathroom.

Water not only fills you up and lessens your appetite, it prevents those sugar cravings we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and clears up the complexion.

New Top Form Supplements Blog Launched

Top Form Supplements, a leading health and fitness supplement company, officially launches its fitness supplement blog.

Together with Total Health and Fitness, Top Form Supplements helps individuals realize their health and fitness goals through the use of perfectly formulated health and fitness supplements. “This is a huge landmark for company as we realize the impact this blog has on our overall Internet presence,” says Mike Butler, President of Top Form Supplements. Through the Top Form Supplements blog, we are establishing an effective web marketing and social strategy by providing free fitness and health supplement information for our customers and the general public. Customers who subscribe will receive a weekly fitness and exercise tips and other offers from the Top Form Supplements online store.

Visit the Top Form Blog by clicking here

So what exactly does creatine do?

Think of your muscle cells as gas tanks and a workout as going for a drive. Creatine essentially fills the tank so you can go farther. 9 out of 10 people we work with drive until the tank is empty - in other words, they push themselves hard enough to really reach their limits - so creatine for them is well worth their money.

Buy Top Form Creatine

How Do I Calculate Exactly How Much Muscle I've Gained?

You cannot calculate your muscle gain, short of having a biopsy. You can calculate your lean mass gain. Many people confuse this with muscle, which it is not - it is a combination of anything that is not fat. That means the contents of food in your gut, the water that your muscles may draw in, water you may be retaining in various parts of your body, and muscle. This is why I tell people not to get too caught in the numbers, because you can easily lose/gain 5 pounds of lean mass from food/water alone. It's best to focus on consistent, long term gains and use reliable markers such as the ratio of your biceps circumference to your abs (both flexed).

For example, let's say you started with 16" biceps and a 34" waist, and ended up with 16" biceps and a 32" waist. Here is the ratio:

16:34 = 0.47

16:32 = 0.5

When that ratio goes up, it is a good thing.

On the other hand, if you started with 16" biceps and a 34" waist, and ended up with 15" biceps and a 34" waist, the second ratio would be 0.44 -going down, indicating muscle loss.

You always want this ratio to maintain or go up. That is a positive indicator.

As for computing lean mass, it's like this:

200 pounds @ 10% body fat = 200 x 0.1 = 20 pounds of fat

The rest is lean, so 200 - 20 = 180 pounds lean

Now, let's say we ended up at 205 pounds and 12% body fat.

210 pounds @ 12% body fat = 210 x 0.12 = 25 pounds of fat

The rest is lean, so 210 - 25 = 185 pounds of lean

In this case, you could comfortably say you were gaining lean mass. Whether that was water weight or quality muscle would not be known, but generally this would be a positive movement because you are not gaining more fat than muscle.

How Can I Get Rid Of My Stretch Marks?

Stretch marks are thin, stretched skin tissue. They typically appear when you lose weight or put on weight rapidly. Stretch marks contain a normal, upper layer of skin but the lower layers that contain collagen and elastin have become damaged.

There is no specific cure for stretch marks. However, there are many measures you can take to minimize their impact and prevent acquiring new ones.

The first step is not to gain or lose weight too quickly. Usually stretch marks are caused by rapidly gaining weight. When losing weight, it is important to lose weight slowly. When you lose weight too quickly, you risk having an issue with looser, damaged skin. By losing weight at a steady pace, you allow the skin to replenish itself and use its natural elasticity to shrink with your body.

What is a steady pace? Most women can safely lose 0.5% - 1.0% of their body weight each week. Men can lose a little more quickly, from 0.5% - 1.5%.

Losing faster than this can prevent the skin from adapting to the changes in body weight.

You must also nourish the skin from the inside and the outside. Inside, taking a quality multivitamin TOP FORM BASICS is important to supply the body with the materials it needs to repair damaged tissue. Because fats are used to repair cell membranes, especially in the skin, taking the right type of healthy fats TOP FORM BASICS (such as fish oil and flaxseed oil) is also important.

On the outside, quality skin care is important. In addition to regular regimens of the right soaps, shampoos, and lotions, many people report great success with applying cocoa butter on a regular basis.

THF Spring Time Promotion

Fat Loss vs Weight Loss Seminar Part 5 of 5

Sheri's Success Story

I started the program 3 weeks ago and i think i have had amazing results. I have tried all sorts of diets and nothing quite so personalised and effective. I am a very active person and love the gym but after being diagnosed with a medical problem 10 years ago the medication hormone that i was put on for treatment made me gain
unbelievable weight quickly and i have had trouble fighting it off since. It seems to always be a struggle. A girlfriend of mine put me on to this program as she did this a few years back with Mike Butler and had amazing results. Both of my sister in laws have also done this with amazing results, and my mother in law starts with Mike next week, she's 60 and is really excited to get fit!!! So me and 3 friends all started with Mike the same time and are running a healthy little competition. Who ever loses the most body fat every month gets taken out for their free meal by the other 3. Needless to say i am currently in the lead!!! But much to my dedication and hard work and proper coaching from Mike. I have stuck to his plan to a T.

I had a my first baby 6 months ago and full term was extremely heavy, so after i recovered from a C-Section and was up and walking properly(around 2 weeks) i hit the gym light and watched my calories and at 6 weeks i hit it hard. I was working out 6 days a week, lifting and cardio. I managed to shake 35 pounds on my own in 5 months, 6 weeks before i started with Mike i did Weight Watchers for the first time. It was horrible!!! I only went down 5 pounds cause all they do is weigh you, and if you lose anything they instantly think you have been cheating. So after only 3 weeks with Mike i am happy to say that i'm working out half as often and half as hard, i love working out, i actually look froward to it, and my stats are...

scale - 9.2 pounds
% BF - 3.8%
Fat Mass - 12.81
Lean Body Mass + 3.61

The best thing about this program is that they coach you and empower you to make your own choices and with their help guide you into a healthy lifestyle change. I also love that i meet every week which helps my strive for perfection and stay on track and not only scale weight but fat pinching which then tells you your body fat % and lean
body mass % which is much better then looking at the dreaded scale. When i started 3 weeks ago i was almost 40% body Fat and now i am only just above 35% which means i only have 15% to go which also means i have lost almost a 1/4 of my goal already and i'm stoked. I have never been so excited to get my fat pinched every week, next week we will also do 1 month photos and i cant wait to see the change, i have already dropped a whole dress size!!! Mike gave me a program of 25 weeks but i am way ahead of track so anythings possible. Anyway, thats it for me, i will update in a couple of weeks to let you all know how i am doing.

"Sheri Taylor"

Travis Bradford THF Sucsess Story

Here are my before and after photos and also a photo of myself two years after my THF program. The program gave me the ability to keep the weight off.

I had tried a couple of different diets in the past and they didn’t work, so I went to a weight loss vs. fat loss seminar at Total Health & Fitness to find out what I was doing wrong. I found out that my current diet and exercise routine was ineffective. Then I met with Total Health & Fitness and we discussed and developed a fitness and diet program for me. Early on in the program I found that the food combinations and supplements were very important in developing my success. I also liked how the program taught me how I could add variety to my diet and exercise routine. I didn’t feel like I was eating the same old foods and I wasn’t bored during my workouts. As I started to see results, I became more motivated to push myself just a little more each day. Although the program was not always easy, I learned successful strategies to maintain a healthy weight.

"Travis Bradford"