5 Ways to Boost Metabolism

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Speed up the fat burning process with these 5 tips

Metabolism of course is referring to the series of chemical processes through which your body produces the energy needed to sustain life.  Everyone’s Metabolism runs at a different rate, but certain factors such as training and diet have the ability to enhance your metabolism.

Boosting your metabolism helps you burn more calories and fat every day and gives you more flexibility to eat the foods you enjoy while still seeing results in a short period of time.

1. Lift Weights Instead of Cardio to Lose Fat and Boost Metabolism.

Step number one to boosting your metabolism. Put away your running shoes, and take out the barbells.  While research has shown cardio to contribute to fat gain, higher estrogen levels, and lower strength levels, weight training has shown the contrary.

A study done by Boston University evaluated the effects of cardio and weight training on muscular body mass, and metabolism.  What they found was that there were two types of muscle tissues stimulated by exercise, Cardio increased type I muscle fibers, and resistance exercises increased type II muscle fibers.

The study concluded that increases in type II muscle mass reduced body fat, improved metabolic performance and insulin resistance proving that weight training is far more effective method for fat loss than endurance cardio. [1]

Summary: Weights have been proven by research to stimulate metabolism, fat loss, muscle building and strength gain.  On the contrary, cardio has been shown not to support strength gains, increases estrogen levels, and contributes to excess fat storage in the long term. [2]

2. Don’t Diet Too Hard for Too Long

This simply means you are eating less calories than you are burning.  While this style of diet might be helpful to lose body-fat in the short term eating a diet too low can come at a price.

When you diet too hard for too long, your metabolism adapts to the conditions you are subjecting it too.  Your body has a baseline metabolic rate, and this functions just enough to encompass the energy needs of your entire body.  Your body calculates this rate based off of a variety of factors including how much sleep you get on a regular basis, how much food you eat, your daily activity level, and how active you are.

When you start to diet, your metabolic rate will start to adjust.  Since you are feeding it less calories, it has to work harder to maintain its normal levels, and this is what causes your fat loss, burning more calories than you are taking in.

Unfortunately, your metabolism isn’t thinking about getting rid of your luv handles, or decreasing your waist from a 44 to a 32, its only job is to keep you alive.

If you diet too much for too long of a time period, your metabolism will eventually adapt.  Your body will actually become more efficient and will be able to do more work with less energy.  Your fat loss however will plateau.

SOLUTION: to combat this we can use strategic re-feeds aka: treat meals.

This keeps your body guessing, introducing an unexpected influx of calories will constantly make your body adjust to different conditions.  This allows you to keep your calories low, but still see continued progress with your fat and weight loss. [3]

3. Increase Protein and Vegetable Intake

If you are eating in a caloric deficit and lifting weights research has shown that higher protein intake has shown it is possible to achieve greater fat loss and even lean muscle gain. [4]

Exercise, particularly lifting weights provides a signal for muscle growth, even when you are in a large caloric deficit.

Eating a diet higher in protein helps increase your feeling of fullness from a meal, making it easier to go for a longer period of time without eating and reducing the amount of calories you are consuming. In the end this leads to more fat loss. [5]

Vegetables are a high density food that will also increase your feeling of fullness, but in addition are packed with vitamins and minerals, and are very easy for the body to digest.

Studies have shown that people trying to lose fat who focus on eating more vegetables rather than just counting overall calories have had greater success with their fat loss. [6]

4. Do High Intensity Interval Training

Interval training is an intense form of exercise that when done correctly at the right intensity level can help you maintain and add muscle and strength.

It is typically done as a cardio type workout whether that be running, or using light weights in a circuit fashion.

This form of training boosts your metabolism and the effects of fat burning extend long after the workout is complete. [7]

5. Take Supplements for Faster Results

While never required, certain supplements can aid in boosting your metabolism and speeding up your fat loss efforts as well.

These are the top 4 supplements you can take to lose fat faster:

Caffeine- has a thermogenic effect that burns more calories and it promotes the breakdown of fat.

Branch Chain Amino Acids– branched-chain amino acids (BCAAs). They aid muscle repair and raise blood flow to improve your performance. Take after training and before you refuel.

Green Tea– You can drink it or take it in concentrated pill form. The polyphenol epigallocatechin gallate (EGCG) in green tea makes it a scientifically proven metabolic booster

Capsaicin– the ingredient in hot peppers responsible for their burning sensation — also kicks up your metabolism. It stimulates the metabolic rate, increases heat production, promotes the breakdown of fat and may even prevent fat storage.

The regular use of these supplements have proven unique benefits and when taken may help you with weight loss specifically from fat.

How to Boost Your Metabolism

Weight loss is a complicated endeavor, but these are 5 things you can start doing right now in order to boost your metabolism and speed up the fat loss process.

Manipulating your diet with re-feeds keeps your body guessing and prevents your metabolism from stalling.

Training methods such as weight training and high intensity intervals burn fat faster than slow and steady cardio, by burning more calories in less time and promoting muscle preservation.

Use these 5 techniques to boost your metabolism and lose fat in less time!

If you need a plan that puts all of this into practice for you, you’re going to want to check out my 42 Day Challenge

 

Scientific Resources 

[1]”‘Weight Training’ Reduces Fat And Improve Metabolism In Mice.” ScienceDaily. February 07, 2008. Accessed April 03, 2018. https://www.sciencedaily.com/releases/2008/02/080205121740.htm.

[2]Konopka, Adam R., and Matthew P. Harber. Exercise and Sport Sciences Reviews. April 2014. Accessed April 03, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/.

[3] Weigle, D. S., Duell, P. B., Connor, W. E., Steiner, R. A., Soules, M. R., & Kuijper, J. L. (1997). Effect of Fasting, Refeeding, and Dietary Fat Restriction on Plasma Leptin Levels 1. The Journal of Clinical Endocrinology & Metabolism, 82(2), 561-565

[4] “Losing Fat While Gaining Muscle: Scientists Close in on ‘holy Grail’ of Diet and Exercise.” ScienceDaily. January 27, 2016. Accessed April 03, 2018. https://www.sciencedaily.com/releases/2016/01/160127132741.htm.

[5] Veldhorst, M., Smeets, A. J. P. G., Soenen, S., Hochstenbach-Waelen, A., Hursel, R., Diepvens, K., … & Westerterp-Plantenga, M. (2008). Protein-induced satiety: effects and mechanisms of different proteins. Physiology & behavior, 94(2), 300-307.

[6] Whigham, L. D., A. R. Valentine, L. K. Johnson, Z. Zhang, R. L. Atkinson, and S. A. Tanumihardjo. Nutrition & Diabetes. October 2012. Accessed April 03, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3488810/.

[7] Boutcher, Stephen H. Journal of Obesity. 2011. Accessed April 03, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/.

 

 





 

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