The Most Effective Methods for Increasing Your Metabolism
The simplified and common equation that helps support effective weight management is best recognized in the understanding that in order to lose weight, you must place your body in a caloric deficit. Generally speaking, the vast majority of people automatically postulate that the best possible way to accomplish this is by reducing caloric intake. Although this may be a part of a short term strategy, the most effective method for placing your body in caloric deficit is to increase your metabolic rate. This means that you need to increase the number of calories that you burns in a day.
I am sure that you are aware of the fact that an intense weight training session, followed by a bike ride or Jiu Jitsu session will definitely rev up your metabolism; however, you should also be aware of some practices that will help you keep your metabolic rate on tilt throughout the day. Metabolism is a term that refers to the chemical process by which your body’s cells are able to transform your food intake into the energy that is required to sustain life. The term metabolic rate refers to the time that it takes for your body to perform this process. The subsequent tips that are provided here are meant to provide you with proven methods that will help increase your metabolic rate — allowing you to effectively maintain an optimal body composition, while improving your overall health.
Put on Additional Muscle
It is my opinion that there is not one single method for effectively elevating your body’s metabolism that is more effective than adding lean muscle to the equation. Muscle is comprised of metabolically active tissue, which means that it requires energy to be built. Additionally, it also requires energy to sustain itself and to perform its designed functions.
The most efficacious method of developing muscle mass is resistance training. This is why even those individuals whose primary goal is to lose weight should incorporate weight training into their training regimen.
There is no shortage of weight training plans that can be used to build muscle relatively fast; however, the best plan will be a plan that is designed specifically for you. Any competent fitness expert should be able to draw up a muscle development program suited towards your goals. If you do not have a trainer or fitness expert at your disposal, please contact the experts at Master Fitness 21, and we will be happy to design a plan specifically for you at an incredibly affordable rate.
Implement HIIT Training
Unfortunately, a significant number of individuals have been misinformed when it comes to the optimal way to increase their metabolic rate. Although a nice jog has its health benefits, it is not the ideal method for stoking the metabolism. High Intensity Interval Training, which combines repeated near all-out efforts with specified recovery periods has the capacity to burn just as many calories as a slow paced cardio session that lasts twice as long. Although the efficiency associated with HIIT is a powerful plus, it is not the primary reason you should incorporate it into your training regimen. When you finish a slow burn cardio session, such as jogging or stair climbing, the metabolic benefit immediately begins to decline; however, your body will continue to burn calories at an elevated rate for at least 36 hours. There are a number of HIIT activities that you can do. You can use a bike, running, rowing, etc. Start with an almost all-out pace (between 8 and 10 on the effort scale) for 30 seconds, followed by a recovery period (at about a 3 on the effort scale) for a total of 90 seconds. Repeat this two-minute cycle for a total of 10 times. This 20 minute session will elevate your metabolism for the next day and a half.
Eat Plenty of Protein, Especially at Breakfast
With all of the multitudinous commercials and cultural impressions that suggest that cereal and donuts are the universal food for breakfast, the truth is that eating foods that are high in sugar is a proven way to cause your blood sugar levels to spike and then crash, subsequently causing your metabolic rate to slow down drastically — not to mention the risk of developing insulin resistance. Instead of all of the sugar and carbohydrate-laden foods, try a protein rich breakfast that includes eggs, lean meats or Greek yogurt.
There are numerous other methods for stoking your metabolism; however, these three methods will go a long way in getting your metabolism elevated and your body composition under control. Should you require assistance in creating the proper workout routine or developing the proper diet, do not hesitate to contact us at lifechange@masterfitness21.com. Remember, change starts here! ~ Dr. Rick Wallace, Ph.D.
One resource that I recommend to those who are looking to effectively enhance their metabolism is Turbo Metabolism.