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Tuesday, June 4, 2019

How to reset your body to burn fat

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How to reset your body to burn fat

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The 3-Day Fix to Supercharging Your Metabolism

Rev up your metabolism

Have you been feeling sluggish lately? Dealing with cravings for foods you know aren’t great for you (like carbs and sugar)? Holding onto stubborn weight that just won’t budge — no matter what you do?
Chances are, your metabolism is to blame.


“Your metabolism — more specifically, your metabolic rate — is how quickly your body is burning calories,” says Julie Lohre, a certified nutrition specialist and certified personal trainer.
When you have a slower-than-normal metabolism, it creates a cascade of negative side effects, including fatigue, mood swings, food cravings, and difficulty losing weight.
Luckily, a slow metabolism isn’t permanent, and with the right changes to your diet and lifestyle, you can rev up your metabolism — and get back to feeling better in the process.
And the best part? It doesn’t take long to make moves in the right direction. Follow this three-day fix to get your metabolism on track (and start reaping the benefits of an increased metabolic rate).

Day 1: Saturday




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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.
(Yogurt not your thing? No worries! You can also get your morning probiotic boost with supplements.)
BENEFITS OF PROBIOTICS“The bacteria in our guts influence numerous aspects of our metabolism, so having the ‘wrong’’ balance of bugs can lead to junk food cravings, blood sugar swings, and weight gain — while having the ‘right’ balance of bugs can lead to less sugar cravings and higher metabolic rate,” says Talbott.

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 study 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!

When to go to sleep

Get to sleep before midnight
You might be tempted to stay up late and catch up with your Netflix queue, but fight the urge! If you want to keep your metabolism revved up, you need to get at least 8 hours of sleep — so make sure your head hits the pillow before midnight.

Day 2: Sunday




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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 shows 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 boost,” says Lohre.
… and drink plenty of H20
Coffee is great for the morning — but for the rest of the day, stick to water.
Researchers found 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 show 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.

Day 3: Monday




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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 cortisol levels, and you can reap the rewards with as little as 10 to 15 minutes of meditation practice per day.

What to do the rest of the week

This three-day fix is a great start to boosting your metabolism (and feeling better in the process) — but it’s just the beginning.
“A healthy metabolism will keep you in shape and raise your energy levels,” says Lohre. “If you’re trying to lose weight, raising your metabolic rate means you’ll see results faster — longer-lasting results.”
So don’t just make it a weekend fix. Look to see where you can make long-term changes in your life so your metabolism can be consistently at its peak.

For the rest of the week (and your 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.
After all, if you want to see real, lasting changes to your metabolism, you’ll need to commit to real, lasting changes in your diet and lifestyle.

Thursday, April 25, 2019

How to respray a car

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How to respray a car

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How to Respray a Car in 5 Steps

There are plenty of reasons why you might want to attempt a respray on your car. Over time, we all get little dings and scratches that impact on the paintwork. A car respray is the easiest way to get a panel or even your whole vehicle back to looking in pristine condition.
You might be looking to add a little extra design to the bodywork to make it stand out from the crowd.
Or perhaps you just want to change the colour of your car or bring an old, vintage model back to life.
Maybe you’re planning to sell your car and want to give it a makeover.


What you should understand from the outset is that this is not a simple case of slapping on the colour and hoping for the best. Painting a car is not the same as painting a wall in your house. You are going to need the right equipment and preparation is vital if you want to create the right finish.
Getting it wrong can make your car look absolutely hideous.
  • In addition, you are NOT going to get the same professional finish that you would with a spray can that you would with the proper equipment such as a high quality spray gun and a filtered booth.
  • Car spray paint is considered harmful and carcinogenic and you should be wearing the right protective gear, even if you are just using a can.
  • You should also note that there might well be local regulations for using spray cans or professional gear (if you can get your hands on it) which you will need to adhere to.
That aside, if you’re still intent on respraying your own car, it pays to get your preparation right. Any car spray is about two thirds prep with the rest taken up by painting and then finishing off or polishing. The more attention you pay to the prep stage and the less you try to rush it, the better the finish you should expect.
The first thing you might want to get a handle on is what type of paint you are going to use.

A Quick Guide To Car Respray Paints

Not only are there different shades available but different finishes when it comes to car paints. If you are looking to match the colour of your existing car, there are plenty of different sites online that you can use to find the appropriate product – all you need to do is enter the model, year and colour and their online system comes up with a list of matches.
  • Solid Paint: This is what you find on most cars and the most common options are white, blue, black and red. It’s usually added as single coat with a lacquer layer for protection over the top before your car comes off the assembly line.

  • Metallic Paint: This is basically the same as solid paint but with a small amount of metallic powder added. It doesn’t cost that much more than solid paint though you can often get charged more at the garage because it needs multiple layers applying.

  • Pearlescent Paint: Instead of adding a little metallic powder, manufacturers put in ceramic crystals or mica which gives the finish a sparkle or refracted appearance that shimmers as you drive along.

  • Matte Finishes: Less common than other finishes, matte is often used for high end cars and can certainly add to the cost. It does have issues with maintenance, however, especially if you get a chip further down the line.

  • Special Paints: There are a growing number of specialist paints coming onto the market and there are effects which can be achieved by processes such as layering. If you’re doing a DIY paint job for your car, unless you’re an artist or highly skilled professional, it would be best to steer clear of these kinds of paints and techniques.


The 5 Steps to Respraying Your Car

Assuming you’ve decided not to take your car to the nearest respray garage, there are generally five clear steps to the work that you need to follow. The preparation phase is key. Get this wrong and what looked like a simple job can quickly become a big mess, no matter how good your spraying technique is.
The Big Safety Tip
Before you even think about spraying your car, there are some safety issues you need to focus on. Spray paint and professional spray equipment involve you releasing toxic substances into the air. Make sure that you have the right protective gear including mask and goggles and that the area you are painting in has good ventilation.
  1. Preparing Your Car
About 65% of the work you are going to do for a respray is preparation and you need to get this right.
The first step is to make sure any defects, bumps, dents and chips have been dealt with first before you start prepping the surface for painting. The amount of work is obviously going to depend on what damage there is. Even the smallest defect can be shown up once you start putting on a layer of paint.
The key is to take your time and review the area of the car you are painting. If you are spraying the whole vehicle then split it down into sections but the point is that you need to be very thorough.
If you are not stripping down the paint completely, then washing the area with a good car cleaning solution that does not contain wax is important for getting the surface clean. Washing up liquid actually works quite well but you need to ensure that you have cleaned the surface thoroughly and allowed it to dry properly. Any dust, wax or other surface material will effect how the paint adheres to the surface and the final finish.
There are several different methods that can be used for prepping the surface of car for painting, including:
  • Cutting: This relies on an abrasive substance to remove thin layers of paint. It’s not a job for the faint hearted, either and requires a decent amount of trial and error before you get it right. The cutting compound can be applied using a circular motion but be keep moving it around and follow the manufacturer’s instructions.
  • Sanding: The quickest way to remove the top layer of paint on your car, this is generally best done by using a good sander rather than doing it by hand. Take your time over this as a good finish is always important.
If you are sanding a whole car down to the metal and respraying from scratch, don’t underestimate the length of time this is going to take. Each panel is going to eat up at least a couple of hours of your time so make sure you pace yourself properly.
  1. Masking
Something that you need to take special car over is masking those parts of your car that you don’t want the paint to go over. This is well worth taking the extra effort with, even small mistakes can make the job look unprofessional. If you are just respraying a small area, then you simply need to cover everything that is likely to be touched by paint. A whole car respray will require the windows, door handles and headlights etc covering properly.
  1. Priming
If you are removing paint down to the metal, you are going to need to add a primer before you start doing the full respray. This essentially seals the surface and creates a protective barrier and you will probably need to add at least a couple of coats to ensure the area is covered properly.
  1. Spraying
This can often be the most daunting part of the job – get it wrong and you’ll have to start all over again. For small areas, it’s worth practicing your technique first before you get into your work. You shouldn’t be looking to cover the metal in one fell swoop but lay down a thin layer each time you make a pass. If you are painting the entire car, try to see it as a whole rather than a selection of panels. You should leave at least an hour for drying between each coat of paint.


  1. Applying Lacquer
For a lot of paints you need to apply a final lacquer coat and this should be done with a couple of thin layers. You need to leave this at least a couple of days before you do a final quality wax.
There is a lot of work that goes into a car respray, even for small areas you simply want to touch up. Getting the right match of paint is one thing but ensuring you use the appropriate technique is something entirely different. If you get it wrong it can be an expensive mistake, so you should always weigh up the pros and cons of a DIY job compared to getting the work done by a professional.


Friday, April 12, 2019

How to replace a car battery

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How to replace a car battery

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HOW TO CHANGE A CAR BATTERY

Avoid getting stranded. Here's how to replace your car battery.

No matter how well you treat your vehicle, car batteries still wear out every few years and need to be replaced. It's just one of those regular maintenance items we deal with as car owners. Luckily, installing a new battery is a straightforward job, and one we'd recommend for all DIYers.
Do it yourself in the garage Saturday morning, and have confidence that your vehicle will start Monday morning—and every morning, even in the coldest weather. Here's how to disconnect a car battery and install a new battery.



VEHICLE SYSTEM
Ignition, Charging, & Electrical Systems

SKILL LEVEL
Beginner
This is a good project for new DIYers



TIME TO COMPLETE
1 hour

    REMOVING A CAR BATTERY
    WARNING
    When you're dealing with batteries always wear gloves and eye protection.
  1. 1
    Check your vehicle owner's manual for the your car battery’s location. Space under the hood is at a premium in many newer vehicles. Some batteries may be located in the trunk, under the floorboard or even tucked away out of sight behind a wheel well.
  2. 2
    Identify the positive and negative posts and the respective cables attached to each. The positive post may have a red plastic cover over it and/or the cable attached to it will be red. There should also be a "+" symbol stamped or printed on the battery, next to the positive post.
    The positive post may have a red plastic cover
  3. 3
    Using a wrench, loosen the nut or bolt that secures the negative terminal and cable to the negative battery post.
    Negative Battery Terminal
  4. CAUTION
    Be careful not to allow any metal objects to touch both battery posts simultaneously, and don't let your wrench touch the positive terminal and the body or fender at the same time.
  5. 4
    Once you loosen the bolt or nut, first use the terminal puller to remove the cable and terminal from the negative battery post. Do the same with the positive terminal.
  6. 5
    Remove the clamp or retaining system holding the battery in place and set the parts and fasteners aside where to avoid spilling or misplacing them.
    Remove the battery clamp or retaining system
  7. 6
    Carefully lift the battery out without jostling it too much (be prepared, it is slightly heavy). If the posts are located on top of the battery, as opposed to on the side, you can use the battery carrying strap
    lift car battery out
  8. INSTALLING A CAR BATTERY
  9. 7
    Examine the terminals attached to the ends of the battery cables to ensure they’re clean and corrosion-free. If they’re not, clean them using the terminal-cleaning tool. A special tool is available that fits over the post, with another brush that fits inside the clamp. Failing this, a stout wire brush can do the job. The cleaner your posts and clamps are, the better and more positive connection your battery will have.
    clean battery posts
  10. 8
    Position the battery so that the red, positive post will match up to the positive terminal and cable’s location.
    Positioning battery
  11. 9
    Insert the new battery. Then secure it with the clamp or retaining system removed earlier.
    Insert new battery
  12. securing car battery
  13. 10
    Remove the plastic caps that cover the battery posts and install the anti-corrosion washers over them.
    Install battery washers
  14. 11
    Apply a thin layer of grease to the battery posts and terminals before connecting the positive terminal to the positive post first. Special anti-corrosion grease is available to prevent deposits of fluffy greenish-white corrosion that can actually prevent the battery from charging. Failing that, ordinary Vaseline can work. Using the wrench, tighten the connector until it is snug. Then repeat for the negative post and terminal.
    anti-corrosion grease
  15. tighten connector with wrench
  16. 12
    Try to wiggle the battery. If it moves, tighten the clamp or retaining system. You're finished installing a car battery! Take pride in a job well done and drive confidently, knowing that you won’t be stranded because of a dead battery.

  17. RECYCLE YOUR CAR BATTERY
    Once you're done changing your car battery, bring your old one to an Advance Auto Parts store for free battery recycling.



How to reset your body to burn fat

How to reset your body to burn fat The 3-Day Fix to Supercharging Your Metabolism Rev up your metabolism Have you...