5 types of activities which are best for speeding up metabolism
Metabolism has always been a holy grail of weight loss. We all have it, but some of us are granted with “fast” version and others are left with “slower” one. Metabolism is kind of a big deal, since it determines the rate at which our body burn calories and turn them into the energy to maintain our daily functionality. And this rate also affects how easily we can lose or gain pounds, whether we are at low or high risk of getting diabetes and how energized and active we are. Many factors influence metabolic rate that don’t depend on us, such as our genetics, age, gender, constitution, and etc. But there are still some lifestyle changes that you can implement in order to speed up your fat-burning machine.
You should understand that metabolism is not the only thing that determines weight gain or loss. Don’t think that people with higher metabolic rate can eat whatever junk they desire, sit in a couch all day and still stay slim. On the other hand, people with slower metabolism are not instantly doomed to obesity.
However even the smallest tweaks to your metabolic rate can provide huge health benefits over time. Read on to find out what are the best adjustments you can do in order to improve your metabolism.
1. Pump that iron – put on some muscle
This is the ultimate way to boost your metabolism – you can’t go higher than this. Grow a lean muscle mass and enjoy your skyrocketing metabolism.
Another name for the muscle mass is “metabolically active tissue” – that’s basically speaks for itself. It requires a great amount of energy to be built, repaired and to properly function. Now compare this to the fat tissue – it pretty much just sits there like a pile of junk and doesn’t burn any calories at all. It’s a warehouse of your calories, not the processing unit. So what is the best way to build your muscles? Right, it’s the weight training. So even your main goal is to burn fat that means you are in even higher need of weight training, since it will help you to lose weight much faster.
2. Increase workout intensity
High Intensity Interval Training which combines repeated near all-out efforts with periods of recovery burns a similar amount of calories to long, slow, distance cardio sessions that last twice as long. But this efficiency is not the big reason to include HIIT into your training. Once you step off the treadmill from your steady-state cardio session, the calorie burn also comes to an end. However with HIIT you’ll continue to burn calories for 36 hours after you take your running sneakers off. Start HIIT by running, rowing or biking almost all out (think an 8 out of 10 on the effort scale) for 30 seconds followed by a recovery period (a 3 out of 10) of 90 seconds.
Repeat these 2 minute intervals nine more times (for a total of 10). In just 20 minutes you’ll have stoked your metabolism for the next day and a half.
3. Bikram yoga
This new trendy form of yoga, also called “sweat yoga”, involves standard poses but in extreme heat conditions – some of the training rooms are heated to 100 degrees. This way of yoga practice results in temporary lifting up metabolic rate. However doctors worn people to pay extra caution while practicing Bikram yoga – being heated up in already hot rooms is quite dangerous. Make sure you have enough water by your side and avoid this activity if your heart health is shaky.
4. Break up your exercise routine
What’s even better than a full strenuous workout session is the same amount of exercising spitted in two and distributed throughout the day. For instance you can do 20 minutes of strength exercises in the morning then do 40-minute run or walk at afternoon or in the evening. That way you’ll burn an extra 100-200 calories compared to the one workout routine stuck and forgotten somewhere in the early hours. Don’t have time? Just add in some stair climbing or short walks throughout the day. Even small bursts of activity are enough to get your metabolism revved, according to a study in the scientific journal Nature. For 5 minutes out of every hour, get up and do something, even if it’s just walking around your office. You can end up burning a couple of hundred extra calories.
5. Get a good sleep
Not getting enough quality shuteye has also been shown to slow metabolism in both men and women; this also may have to do with the brain’s secretion of cortisol when the body is under stress. And even if you hit they hay early, that may not be enough: Research has shown that broken sleep, when you’re woken up frequently throughout the night, isn’t nearly as restorative as seven consecutive hours. So on top of trying to crawl under the covers early, be sure you’re giving yourself enough hours to get the rest and recovery your body needs.