Anyone who’s ever had to deal with excess flab or weight has complained about being born with a low metabolism rate at some point in their lives. After all, it’s easy to pin your misfortune on the genetic lottery, right? Well, science may in fact prove you wrong. It has been found that working out and sticking to a healthy diet can help increase your metabolic rates by as much as 25 percent by enhancing the balance of your metabolic and energising hormones. To assist you in this quest for a higher metabolism, here are five tips to help you turn your metabolism into a raging, hot furnace!
1. Do more lifting and weight training
Instead of engaging in cardiovascular exercises like distance running, you should endeavour to do more lifting instead. Lifting helps to build lean muscle, which is what increases your daily resting caloric expenditure. This is important as what occurs post-workout – the “resting” period so to speak – is the main mechanism that drives your metabolism. Weight training can also increase the amount of energy you expend after your workout by a large extent compared to cardio, so you should try engaging in workouts that use 4 to 6 multi-joint exercises with up to 4 sets per exercise for a greater increase in metabolism.
2. Do high-intensity training (HIT)
HIT workouts can similarly boost post-workout energy expenditure to raise your metabolism. Some things to consider when engaging in HIT workouts to give your metabolism rates an extra boost include:
- Using work bouts of 20 to 60 seconds as this enables you to preserve peak effort
- Engaging in a sufficient number of work bouts that allows your body to produce lactic acid, but not to the extent that you are not able to recover from the workout
- Using rest intervals that last from 10 to 60 seconds
3. Incorporate protein into your diet
Consuming protein can help encourage leanness of the body, as protein is more metabolically expensive when it comes to digestion. Protein also helps to build muscle even when you’re not exercising, which raises your metabolic rates. Aside from this, protein-heavy foods promote feelings of satiety, which means that you’ll require smaller portions to replete and will subsequently eat less. This has several benefits as research has found that for every 1 percent increase in protein intake, calorie intake decreases by 32 to 51 calories daily.
4. Eat more whole foods and vegetables
Instead of consuming processed foods, you should pack your meals with whole foods and vegetables. Because processed foods contain less fibre and minerals, they require less enzyme production and less energy to digest. Conversely, consuming whole foods such as fruits, vegetables, meat and eggs can raise the thermic effect of feeding by as much as 50 percent over processed foods like white bread and pastries, thereby helping to raise your metabolism.
5. Drink green tea
According to Abdul G. Dulloo, a researcher at the University of Geneva, “green tea has thermogenic properties and promotes fat oxidation.” Thermogenesis refers to the calories that the body burns while digesting and absorbing food that is being eaten., which means that ingesting green tea can help your body burn more calories. Green tea also contains high levels of catechin antioxidants, which boosts energy expenditure and aids in fat loss.
Having read this, you should no longer have to rely on the excuse that is a disadvantageous metabolic system when you’re unable to meet your fitness goals. Your metabolism can indeed be manipulated and optimised, albeit with a little more effort in terms of watching what you eat and deciding on the types of fitness regimens that you participate in. More often than not, it really is about mind over matter.