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    3 Day Metabolism Reset Guide

    Uploaded by

    Rajendra Badjatya

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    3 Day Metabolism Reset Guide

    Uploaded by

    Rajendra Badjatya
    15 views9 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    15 views9 pages

    3 Day Metabolism Reset Guide

    Uploaded by

    Rajendra Badjatya

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9

    3 DAY METABOLISM

    RESET GUIDE
    Bhupendra pal
    METABOLISM RESET WITH
    BHUPENDRA
    3 DAY
    METABOLISM
    RESET GUIDE

    DAY 1
    When to wake up
    Get a solid 8 hours of sleep

    If you had a late night on Friday, spend Saturday morning catching up on some
    ZZZ’s.

    When you don’t get enough sleep, this can disrupt the hormone balances in the
    body — which in turn slows down your metabolism and increases your risk for
    weight gain.

    “Sleep deprivation is perceived by the body as an additional stressor — so cortisol


    goes up and testosterone drops,” says exercise physiologist and nutritional
    biochemist Shawn M. Talbott, PhD.

    One study from the University of Chicago found that getting only 5.5 hours of sleep
    each night over a two-week period reduced fat loss by 55 percent.

    According to Talbott, “People who get 6 hours versus 8 hours of sleep per night
    typically carry 5 to 15 pounds of extra belly fat.”

    Get the most metabolism-boosting benefits from your sleep

    Aim for at least 8 hours per night — and make sure those 8 hours are full of high-
    quality shut-eye.

    “[Make sure the sleep] that you get is as ‘high-quality’ as possible — meaning that
    you spend as much time [as possible] in REM sleep, which rejuvenates the brain,
    and deep sleep, which restores the body,” says Talbott.

    What to eat today


    Don’t skip breakfast…

    You might be tempted to run out the door in the morning, but if you want to keep
    your metabolism revving all day, make time for breakfast (and a workout!). “Eating
    breakfast fast tracks metabolism and keeps energy high all day,” says Lohre.

    A recent 2018 study found that eating breakfast before exercising accelerates your
    metabolism post-workout.

    … and have a Greek yogurt

    Probiotics balance gut bacteria and help increase metabolism — so make sure to
    have a Greek yogurt (which is more concentrated and has higher levels of
    probiotics) with your breakfast.

    To make sure you’re getting the right gut-balancing microorganisms with your
    breakfast, make sure your Greek yogurt says “contains active cultures” on the
    packaging.

    What to do today
    Work in a 20-minute strength-training circuit…

    If you want to jumpstart your metabolism, a great way to do it is strength training.


    “Muscle building speeds up your metabolic rate for up to 2 hours after every 20-
    minute session,” says Lohre.

    By doing a strength routine, you’ll build more muscle — and the more muscle you
    have, the better your metabolism.

    “Building muscle will help you burn more calories even when you’re not moving —
    and the higher your muscle mass, the stronger your metabolic rate,” says Lohre.

    If you want to strength train, you can definitely go old school and lift weights — but
    that’s not your only option! Doing body-weight exercises (like squats and planks) or
    hitting a TRX class is just as effective at building muscle as exercises like bicep
    curls.

    … or get in some cardio

    Now, if you’re not used to pumping iron, strength training could leave you feeling
    super sore.
    But no worries! If you want to get in a metabolism-boosting workout, cardio can be
    just as effective. In fact, a 2011 studyTrusted Source found that 45 minutes of
    vigorous cardio exercise increased metabolic rate for a whopping 14 hours post-
    workout.

    To get your cardio in, you can hit the trails for a run, check out a spin class, swim
    some laps — anything that gets that heart rate up!

    or Do this

    SQUAT AND KICK + BOXER JUMP 30 SEC x 4

    CROSS PUNCH + SKATING 30 SEC x 4

    DUCK AND WAIVE + GHOST ROPE 30 SEC x 4

    JAB PUNCHES WITH KNEE + SOCCER 30 SEC x 4


    JUMP

    RUNNING 20 SEC x 10

    DAY 2
    When to wake up
    Wake up at 8 a.m.

    If you fall asleep by midnight, say, today, aim to wake up around 8 a.m. This gives
    you enough time to make sure you’re getting enough shut-eye for a healthy
    metabolism but early enough so you won’t be angry at the world when your alarm
    goes off for work tomorrow.

    What to drink today


    Start your day with a cup of coffee…

    Not like you needed another reason to get your morning cup of joe, but a little bit
    of caffeine is a great way to boost your metabolism.

    Research showsTrusted Source that 100 milligrams of caffeine (about how much
    you’d find in an 8-ounce cup of coffee) can boost resting metabolic rate by
    anywhere from 3 to 11 percent.

    Not a coffee person? No worries — you can get a similar boost to your metabolism
    with a cup of green tea. In addition to caffeine, researchers believe antioxidant
    catechins in tea provide the boostTrusted Source,” says Lohre.

    … and drink plenty of H20

    Coffee is great for the morning — but for the rest of the day, stick to water.

    Researchers foundTrusted Source that drinking 16.9 ounces (a little over 2 cups) of
    water increased metabolic rate by 30 percent for 30 to 40 minutes. For the most
    metabolism-boosting benefits, aim to drink that 16.9 ounces of H20 multiple times
    throughout the day.

    What to do today
    Prep meals for the week — and be sure to throw in some chili peppers

    One of the best ways to set yourself up for success during the week is meal-
    prepping on Sundays. And if you want your prepped meals to deliver a boost to
    your metabolism, make sure to turn up the heat and throw a few chili peppers into
    your recipes.

    Chili peppers contain capsaicin, which studies showTrusted Source can boost your
    metabolism and help you burn an extra 50 calories per day.
    Increase your NEAT

    There’s a lot you can do at the gym to increase your metabolism, but it’s what you
    do outside of the gym that has the most effect.

    “NEAT (non-exercise activity thermogenesis) — or the energy that is expended from


    general daily activities — has a significant impact on the number of calories your
    body burns each day,” says Lohre.

    “By moving more in your daily life, you’ll see huge improvements in your
    metabolism.”

    Look for more opportunities to move throughout the day. Park your car further
    from the entrance to your office. Take the stairs instead of the elevator. Walk
    around your house during a phone call. The more you move, the more calories
    you’ll burn.

    or DO THIS

    45 Minutes Brisk walk

    Day 3

    When to wake up
    Wake up after you’ve had 8 hours of sleep

    It’s Monday, which (probably) means the start of the work week — and less
    flexibility in your wakeup time.

    If you have to get up early, make sure you adjust your bedtime Sunday night to get
    the full 8 hours of sleep you need for maximum metabolism-boosting benefits.
    Need to get up at 6 a.m.? Be in bed by 10 p.m. Alarm set to go off at 7 a.m.? Make
    sure you hit the hay by 11 p.m.

    What to eat today


    Add some protein to every meal

    If you want to use your diet to rev your metabolism, aim to add protein to every
    meal.

    “Adding lean protein like eggs, chicken, and dairy to your diet will help jumpstart
    the metabolism in two ways. [First,] they help support muscle building and muscle
    retention… [plus] those foods themselves are more challenging for your body to
    digest, so it takes more energy from your body to utilize them than other foods,”
    says Lohre.

    What to do today
    Meditate

    Stress (and in particular, the stress hormone cortisol) slows down the metabolism.
    One 2015 study found that participants who experiences a stressful event burned
    104 calories less over the 24 hours that followed than did their stress-free
    counterparts — the equivalent of nearly 11 pounds of weight gain per year.

    If you want to keep stress at bay, try meditation. Mindfulness meditation has been
    shown to lower cortisolTrusted Source levels, and you can reap the rewards with as
    little as 10 to 15 minutes of meditation practice per day.

    or Do This
    FULL SQUAT

    SUMO SQUAT
    CRICUIT WORKOUT x 30 SEC x 8
    ONE LEG SQUAT

    BACK ALT LUNGES

    SIDE SQUAT

    RUNNING

    SIDE TOUCH 10 x 20 SEC

    followed by 20 minute guided


    meditation

    For the rest of life

    1. Eat plenty of protein with each meal — 25 to 30 percent of your total daily
    calories — to boost your metabolism.
    2. Aim for at least 8 hours of high-quality sleep per night.
    3. Eat probiotic-rich foods (or take probiotic supplements).
    4. Meditate daily to keep stress to a minimum.
    5. Get in at least three metabolism-boosting workouts per week (strength training
    or cardio).
    6. Stay hydrated.

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