10 Effective Ways to Boost Metabolism

Every time we eat or drink, we can thank our metabolism for converting all those calories into energy. Our body size, gender, and age all factor into our metabolic rate, but there are also ways to independently increase its speed. And the faster our metabolism, the more calories our body burn off.

Here are 10 ways to keep your metabolism running high all day:

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1. Sleep!
Our metabolism are related to our sleep, and not getting enough of it may seriously slow down our metabolism. 6 - 8 hours sleep daily are the best for adult.

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2. Drink green tea.
Not only does this superfood pack an antioxidant-punch, researchers have found it speeds metabolism as well. Plus, it’s naturally calorie-free, so there’s no reason not to enjoy a mug (or two).

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3. Amp up workout intensity.
Slow and steady may not always win the race. High Intensity Interval Training (HIIT), such as interval runs, are quick intense exercises that can jumpstart metabolism and keep us burning calories longer after the workout is over.

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4. Don’t skip breakfast.
It's the most important meal of the day and it will quick-start your metabolism for the whole day after a long rest of sleep. You should snack on something small, like a bowl of Greek yogurt even you have no AM appetite.

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5. Pump some iron.
The weight room isn’t only to help bulk up or get lean. Lifting weights (heavy or light) can also help speed resting metabolic rate, making those dumbbells our new best friends. Don't worry of getting bulky.

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6. Gulp some H2O.
Drinking enough water is a simple way to speed up digestion and burn calories. Daily intake 2 litre of water for female and 3 litre for male are recommended. So bring a water bottle with you everywhere you go.

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7. Squeeze in some cardio.
45 minutes on the bike will sped up metabolic rate for over 12 hours, so get off the computer later and start cycling.

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8. Eat wisely.
Who knew eating could actually help speed calorie burn? Certain foods like tuna and grapefruit have been shown to speed up metabolic rate. Packing in protein has also shown to boost metabolism, so pick some eggs or oatmeal over pancakes at the breakfast table for a morning metabolism boost.

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9. Grab a cup of coffee.
A cup of coffee (or the caffeine in it) is absorbed into the blood stream very quickly, speeding up heart rate and provide a metabolic boost that peaks at about three hours after drinking but don't over drink.

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10. Laugh a lot!
A little laughter may go a long way. Scientists have found that as little as 10 minutes of laughter per day can burn energy. Just another reason to stay smiling!

Any of you have some other way to boost up our metabolism? Feel free to share with us under the comment box below. Don't forget to share with your friends by sharing it.;​​​​​​​​​​​

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Know your protein powders well before you consume.

Protein is one of the three major, or macro, nutrients. Unlike carbohydrates and fats (the other two types of macronutrents), proteins are comprised of nitrogen-containing groups called amino acids. There are about 20 different types of amino acids commonly found in foods. All of them are important for building and maintaining muscle, but 8 are vital. These are what’s known as the Essential Amino Acids (EAAs). Contrary to what most athletes believe, there is no actual requirement for protein; the body simply has a requirement for the eight essentials. The EAAs cannot be synthesized in any of your tissues, so they must be obtained through high protein foods. Lean meats, fish, poultry, eggs, milk, cheese, and soybeans are good food sources of protein. Powdered whey, casein, egg, and soy proteins offer the same amino acids as whole food sources in more concentrated doses – with lower levels of calories, fat, carbs, cholesterol, and other non-protein ingredients.

Whey Proteins
Currently the undisputed king of proteins. Here’s why: whey proteins are quickly and easily digested (hence the “fast-acting” description that they’re often given), they are loaded with essential amino acids (EAAs) – including the three branched chain amino acids (BCAAs), and they contain subcomponents (microfractions) that appear to provide benefits above and beyond amino acids and elemental nitrogen. Whey is one of two major dairy proteins and accounts for about 20% of the protein in milk.

Casein Proteins
Comprising 80% of the protein in milk, casein is the dominant dairy protein. Oft referred to as a “slower-acting” or “time-released” protein, because they are digested and absorbed much more slowly than whey or soy proteins. Casein proteins are especially useful when taken at bedtime and during other prolonged periods without eating.

Milk Proteins
Milk proteins are pretty much what you’d expect: dried milk with most of the fat and carbohydrate removed. Like liquid moo juice, powdered milk proteins are about 20% whey protein and 80% casein protein, so utilization is somewhere in between the two.

Egg Proteins
Ask any dietitian, “What’s the best source of protein?” and eggs will probably top the list. In fact, most nutrition textbooks still refer to eggs as the “gold standard” for protein quality. With loads of essential amino acids (EAAs) and some of the highest scores in all measures of protein quality, we’re not going to argue. Naturally dairy-free, eggs are a great alternative to whey, casein, and whole milk proteins for those with milk allergies or severe lactose intolerance.

Soy Proteins
Vegetarian? Don’t do well with dairy or egg? Go green. Like their animal counterparts, soy proteins contain all of the required amino acids in sufficient amounts to support muscle growth and development.

Blended Proteins
If you can only afford one type of protein, this is probably the type that you should go with. Combining faster-, intermediate-, and slower-protein sources in one convenient place, blended proteins give you more sustained protein digestion than single-source proteins like whey, casein, egg, or soy.


For more info you need, head on to projectnext.net , where all the info in this post came from.;​​​​​​​​​​​

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New Month, New Start

Good day, finally completed my assignment. Going for internship next month, June, but before that I will work out as hard as possible on this brand new month, May. Body building was always the task I wanna do every single day and it's so good that I attend Body Express Fitness Club to achieve my goals.

Here's the well equip gym for me to work out and build a better body. Let's go for a short tour of Body Express.

Here's the area where you can find all the hot guys!

Children corner

Your kids can tag along while you work out. Isn't it convenient?

Yoga room

Multifunction room. They held many classes everyday for the members *Back*

*Front*

Sand bag for Muay Thai training. They are having Muay Thai classes too.

Cycling room. The cycling class is the best to burn calories, fast and efficient.

Time to recharge and start my day working out tomorrow morning. Come join me together.


BodyExpress Gymnasium :
S301 Subang Avenue (next to Carrefour), Persiaran Kemajuan SS16
47500 Subang Jaya, Selangor.
Hotline:+603 5632 2504


Web: www.bodyexpress.com.my
Email: info@bodyexpress.com.my
Facebook : www.facebook.com/bodyexpress and www.facebook.com/bodyexpressfanpage

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Awesomeness of Body Express

It's been about 2 months working out at Body Express Fitness Club, all I can say was it's a very good fitness club compare to Celebrity Fitness as I used to go there few years back. I'm gonna show you one of the very useful gym equipment that you can't find in other fitness club / gym.

Different weight of Kettlebell

What is Kettlebell?

Kettlebell is a cast-iron weight (combination of a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.


What can you gain from kettlebell exercise?

Typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.


The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core. However, if done properly they can also be very beneficial to your health. So do ask for guidance from the staff at Body Express on how to use it in a proper way to avoid injury. 

Photo credit to sarahlow.net   She have a review about Body Express too. =)

Attention here!!!!

Awesome great deal for you if you're member of Groupon, faster join Groupon and get this deal before it ends. You can actually save up to RM70 on the monthly fee and with a FREE Spartanz Tee. =)

For more information, check out their website : 

BodyExpress Gymnasium :

S301 Subang Avenue (next to Carrefour), Persiaran Kemajuan SS16

47500 Subang Jaya, Selangor.

Hotline:+603 5632 2504

Web: www.bodyexpress.com.my

Email: info@bodyexpress.com.my

Facebook : www.facebook.com/bodyexpress and www.facebook.com/bodyexpressfanpage

Follow their twitter account for daily update : @BodyExpress

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More Challenge at Body Express

The Final Battle of Spartanz Challenge just happened on March 24 2012. I always wish that I could join the challenge and take part in it but just I always clash my schedule with the Challenge time.

Participants and Winner of the Final Battle

It's 4th of April now, I had set a target for myself to achieve in 8 weeks time. Just made my very own body building + self modification schedule, and will try the best out of me to achieve it. Just took a photo of myself for comparison after 8 weeks later. 

Anyway, all the staff and people there are very friendly, you can ask them anything about body building or how to keep fit and maintain a healthy body. 

Anyway, hoping for more challenge at Body Express in the future. Come join and be part of it, check out their site below :

BodyExpress Gymnasium :

S301 Subang Avenue (next to Carrefour), Persiaran Kemajuan SS16

47500 Subang Jaya, Selangor.

Hotline:+603 5632 2504

Web: www.bodyexpress.com.my

Email: info@bodyexpress.com.my

Facebook : www.facebook.com/bodyexpress and www.facebook.com/bodyexpressfanpage

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Body Express Fitness Club Spartanz Tough Enough

Here come the review of the second week of SPARTANZ TOUGH ENOUGH CHALLENGES at Body Express Fitness Club. I had been invited there last week, 25th February for the preview. Photo below is the info of the game that day.

Do you remember the movie 300? By going through this is actually how they gain all the muscle and tough body in a short period, just about 3 month if I not mistake. I'm sure right now you're wondering how are they going to get it in such a short period. So keep reading.

This is how the room looks like. *Sorry for the incomplete photo*

Pullups for the gentlemen.

Knee Raise for the ladies

At first when I look at how they do it, I felt like it was kinda simple and easy to finish the challenges. Until the second round begun, I started to hesitate is it that easy? Here are 2 video of the Spartanz Tough Enough Challenges.

Participants and supporters

What are you waiting for? Come join us, be part of the Spartanz at

BodyExpress Gymnasium
S301 Subang Avenue (next to Carrefour), Persiaran Kemajuan SS16
47500 Subang Jaya, Selangor.
Hotline:+603 5632 2504

Web: www.bodyexpress.com.my
Email: info@bodyexpress.com.my
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You Are What You Eat

Hello people, today I'm gonna talk about you are what you eat!

The food you eat is your body's fuel, supplying the energy you need for everything that you do, every minute of your life. Energy supplies which are not used immediately are stored in your body for future use and accumulate as fat. Why would anyone want to store more fat in his body and then complain of putting on more weight? This is one area where saving for the future is not advisable because your body is not an energy-saving bank.

However unusual or delicious a particular food may be, as far as your body is concerned, it is simply a source of fuel the enable you to survive. Whatever you eat, be it the finest caviar or a humble potato, your body uses it in the same way - by breaking down into nutrients and converting these into energy.

The energy in food is found in three main forms: proteins, carbohydrates and fats. This energy is measured in calories.

The Energy In Food
What you eat is significant too. Digesting any food uses energy; but some, especially those high in fat, need less energy to digest than proteins or carbohydrates such as grains and pulses. All food provides some calories, but some are more concentrated in the amount they contain.

Exercise And Fatigue
When you exercise, your muscles convert the stored energy from your body into compounds that enable you to move and produce body heat. the main fuels for this process are carbohydrate and fat. Your body stores carbohydrate as glycogen in your muscles and liver. The point at which you feel fatigue during exercise often coincides with a depletion of your carbohydrate stores. Once these are used up, your body calls upon your reserves of fat, and starts to metabolize fatty acids (the main chemical units of fat) in order to release energy. Your fat reserves are larger than your carbohydrate.

Gain Confidence To Lose Weight
Be patient! It took time to put on weight, so getting it off will also take some time.


After all, my general advise would be to stay fit, you only have one body. And eat well - food is what makes your body work. Good food makes your body last longer.

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A New Year Bright With Promise!

A new year has come to mean a time for new resolutions : self-promise to do better, to overcome bad habits, to improve one's lifestyle.

It's a matter of goal setting, which is always a good idea especially when done properly. Here are few hints which have worked.

1. Pick a long-range goal - one for the entire year. You can break it down later into segments.
2. Pick a goal you really think you can achieve. Not too easily, of course, butt still attainable. Then raise it by at least half again. If you think you can reach the first, I think you can reach the second, when you really make up your mind to do it.
3. Write it down, this is important. It's human nature to feel always there to remind you. At any rate, write it down.
4. Post the written goal where you can see it. Not where everybody can, just where you can. Everyday, and keep it there.

Follow these suggestions, and you'll be off and running into a new year bright with promise. You'll be a different person a year from now, ready to follow this hint for the following year : raise your goals again!

To make things change, first we must change!
That's what I always said.

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