5 steps to improve your metabolism with exercise
It is not a secret that some people have a faster metabolism than others. But did you know that you can effectively speed up yours during the workout? Your body has all it needs to turn food into energy and like all mechanisms you can tweak yours for higher performance.
Of course, there are things that define your metabolism rate you cannot change or affect, like your sex, age, genes, and etc. Anyway, you shouldn’t worry about them because you have more powerful tool to outweigh them – exercise. Focus on your physical activity instead and you’ll get metabolism that even your genes coulndn’t affect.
Your muscles need a lot of energy and they burn fuel aka calories like a jet thruster. Actually, they burn even more calories than fat cells and the best thing – it happens even after workout session. So the benefits of strenuous workout continue long after you leave gym.
As you get older hitting gym becomes even more important since you naturally lose muscle mass with age – and that slows down your metabolism. The best (and the only) way to prevent that is to work out. Your muscles need a constant challenge.
Here are 2 basic ways to do that:
1. Intensify your workout
Any type of cardio/aerobic exercise such as running, riding bike or doing any kind of sport dance make you burn calories. It’s no brainer that if you intensify it your body will burn more calories.
One way to do that is to work out in intervals. It applies to any type of cardio. The basic idea is to switch back and forth between higher and lower intensity, like speeding up with gradual slowing down. You make it really challenging, and then back down your pace or a little bit lower than that, and repeat.
For example, you can run with your regular jogging speed, than sprint for 20-30 seconds, then back to your normal speed.
2. Pump iron
Like we mentioned earlier muscle recycle more calories than fat, and the bigger they are, the more calories they need. Naturally – strengthening your muscles transform you into a more efficient calorie-burning machine, even when you’re at rest.
The rule of thumb is to focus on each major muscle group, like abs, biceps, glutes and quads twice a week, doing 1-2 sets of 12-15 repetitions on each.
You’ll be doing more than just giving a boost to your metabolism. Your heart, bones, and even your mood will benefit. It’s a win-win situation.
Other things that can help you improve your metabolism during and after the workout:
3. Drink water
Water is needed for you body to process calories. Even slight dehydration slows down your metabolism. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other beverage (with no sugar) before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.
4. Energy Drinks, can they help?
Although there are many reasons why you shouldn’t abuse energy drinks, some of their ingredients can give your metabolism a boost. They’re full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people, so think twice, whether you need their metabolic benefits at such cost.
5. Snack Smart
Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime