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Hey fitness nerds!

Thank you all 83,879 of you!

One of the easiest ways to lose weight without changing much in your life is to increase how many calories you are burning every day.

That means tweaking certain things in your life to increase how many calories you burn.

Here are the best ways to increase your resting metabolic rate:

Read 🔽 below! 

🚶 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Sedentary Lifestyle

• Article Explained Simple: Lion's mane

• 3 Ways to Improve Breathing During Exercise

• Healthy High Protein Noodles Recipe

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Sedentary Lifestyle

Here's how to rev up your metabolism without hitting the gym.

First, let's talk about sneaking more activity into your day.

Walk to work if you can, or park further away if you drive. Take the stairs instead of the elevator. Stand up and pace during phone calls. These small changes add up over time.

Now, let's boost that basal metabolic rate (BMR). Your BMR is the number of calories your body burns at rest. Increasing it means you'll burn more calories even when you're not moving.

One way to increase BMR is by building muscle. More muscle means a higher BMR. You don't need heavy weights - bodyweight exercises like push-ups and squats can help.

Eating more protein can also help. Your body burns more calories digesting protein than it does for fats or carbs. Aim for protein with every meal.

Stay hydrated. Drinking water can temporarily boost your metabolism. Cold water is even better - your body burns calories warming it up.

Don't skimp on sleep. Poor sleep can slow your metabolism. Aim for 7-9 hours per night.

Spice things up. Spicy foods can give your metabolism a temporary boost. Add some chili to your meals.

Some supplements might help too. Green tea extract and caffeine have been shown to increase metabolism. Just be careful not to overdo it with caffeine.

Remember, increasing your BMR means you'll burn more calories without changing your diet. It's like getting a metabolic raise.

Lastly, don't forget to move. Even if you can't exercise, try to stand up and move around for a few minutes every hour. Your body will thank you for it.

These changes might seem small, but they add up. Give them a try and see how they work for you.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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3 Ways to Improve Breathing During Exercise

Breathing is crucial during exercise, but many of us don't do it right. Here are three ways to improve your breathing and boost your performance:

1. Diaphragmatic breathing
   
   Focus on breathing from your diaphragm, not your chest.
   
   This allows for deeper breaths and more oxygen intake.
   
   To practice, place one hand on your chest and the other on your stomach.
   
   When you breathe, your stomach should rise more than your chest. This technique maximizes oxygen delivery to your muscles and helps prevent fatigue.
   

2. Rhythmic breathing
   
   Sync your breathing with your movement. For runners, try inhaling for two steps and exhaling for two steps.
   
   This pattern helps maintain a steady rhythm and can prevent side stitches.
   
   Side stitches, by the way, are sharp pains in your side often caused by shallow breathing or poor posture during exercise.
   

3. Nose breathing
   
   Try breathing through your nose instead of your mouth.
   
   Nose breathing filters and warms the air before it reaches your lungs. It also helps you maintain a more controlled breath, preventing hyperventilation.
   
   Start by practising nose breathing during low-intensity workouts and gradually incorporate it into more intense sessions.
   

Proper breathing is essential during exercise because it ensures your muscles get the oxygen they need to perform. It also helps remove waste products like carbon dioxide more efficiently.

Professional athletes often use advanced breathing techniques. Many practice breath control exercises as part of their training. Some even work with breathing coaches to optimize their technique.

For example, swimmers use a specific breathing pattern timed with their strokes. Weightlifters often hold their breath briefly during the most strenuous part of a lift to increase intra-abdominal pressure and stability.

Vote below to choose the diet for next week’s recipe

Healthy High Protein Noodles Recipe (makes 4 servings)

Chinese noodles are my favourite thing to get when eating out.

But usually, they are made with a lot of oil - canola oil (the worst kind).

This recipe is healthy and tasty!

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 350 kcal

• Protein: 30 g

• Carbohydrates: 40 g

• Sugars: 6 g

• Fat: 10 g

The Ingredients

• 200g high-protein pasta (such as chickpea or lentil noodles) (2 cups)

• 200g boneless, skinless chicken breast, thinly sliced (about 1/2 lb)

• 1 tablespoon olive oil

• 2 cloves garlic, minced

• 1 medium onion, sliced (150g, about 1 cup)

• 1 medium red bell pepper, sliced (120g, about 1 cup)

• 100g broccoli florets (about 1 cup)

• 100g snap peas (about 1 cup)

• 100g mushrooms, sliced (about 1 cup)

• 2 tablespoons low-sodium soy sauce or tamari (for gluten-free option)

• 1 tablespoon oyster sauce or hoisin sauce

• 1 tablespoon rice vinegar

• 1 tablespoon sesame seeds (optional, for garnish)

• 2 tablespoons fresh cilantro or green onions, chopped (optional, for garnish)

The Instructions

1. Cook the Noodles:

   • Cook the high-protein pasta according to the package instructions. Drain and set aside.

2. Prepare the Chicken:

   • Heat the olive oil in a large skillet or wok over medium heat. Add the sliced chicken breast and cook for about 5-7 minutes, or until fully cooked and lightly browned. Remove the chicken from the skillet and set aside.

3. Sauté the Vegetables:

   • In the same skillet, add the minced garlic and sliced onion. Sauté for 2-3 minutes until fragrant and the onion starts to soften.

   • Add the sliced red bell pepper, broccoli florets, snap peas, and mushrooms to the skillet. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.

4. Add the Sauces:

   • Return the cooked chicken to the skillet with the vegetables. Add the low-sodium soy sauce or tamari, oyster sauce or hoisin sauce, and rice vinegar. Stir well to coat all the ingredients with the sauce.

5. Combine with Noodles:

   • Add the cooked high-protein noodles to the skillet. Toss everything together until well combined and heated through.

6. Serve:

   • Divide the noodles among four bowls. Garnish with sesame seeds and chopped cilantro or green onions if desired. Serve hot.

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