1. Train With Weights
Training with weights boosts your metabolism in a number
of ways. Weight training itself has been shown to increase
exercise post oxygen consumption (EPOC) - in other words,
your metabolism may be raised for hours or even days after
the session. Weight training is also the main way to stimulate
the growth of muscle tissue.
Muscle tissue is metabolically active, so it requires calories
even when at rest. Muscle tissue also helps increase the
number of fat-burning enzymes and organelles in your body.
2. Supplement With Healthy Fats
Healthy fats are involved in the manufacture of hormones
and repair of cell membranes in your body. With the right
types of fats, your body can use these anabolically.
These processes require energy, so the fats may actually
increase your metabolism despite the added calories you
are consuming! You can add fats to your diet without increasing
calories simply by increasing the percentage of calories
from fats and then lowering the percentage of calories from
carbohydrates or proteins.
3. Every Little Bit Counts
Believe it or not, simply changing some simple daily habits
can have a huge impact on your metabolism. Do you play the
game of driving around the parking lot for twenty minutes
waiting for the perfect space to open? Instead, park at
the edge of the parking lot and walk to your destination.
You'll probably get there quicker, and burn some calories
along the way. Other metabolism-boosting activities include
standing instead of sitting, taking stairs instead of elevators,
and even fidgeting!
4. Don't Fear Carbohydrates
Carbohydrates are not the enemy. Using the right types
of carbohydrates can be a valuable tool for your metabolism.
For example, you may expend more calories consuming 20
grams of carbohydrate from lentils than 20 grams of carbohydrate
from sugar. The lentils contain fiber and other nutrients
that the body must work to extract, and therefore expends
more energy. Look for fibrous, low-glycemic carbs and focus
on unprocessed carbohydrates.
5. Fluctuate Calories
Zigzagging calories is by far one of the most effective
methods for keeping your metabolism revved. Homeostasis
is the action your body takes to "remain stable."
In other words, if you drop your calories, your body will
try to slow your metabolism in order to keep things the
same.
By zigzagging calories, you may be able to thwart this
mechanism. Some people zigzag day by day - for example,
if their target is 2000 calories, they'll consume 1800 one
day and 2200 the next. I prefer to consume low calories
for a week or two, and then raise calories for a week, and
then drop them again.
6. Increase Protein
Protein requires a complex chemical conversion by your
body in order to be used as fuel. It takes up to 30% of
the calories you consume to oxidize or use protein for energy.
For example, 100 calories of protein may take up to 30
calories to process. Therefore, increasing the percentage
of calories in your diet that come from protein may help
raise your metabolism.
7. Perform High Intensity Cardio
High intensity cardio, like weight training, takes you
into the anaerobic zone of training. This, in turn, creates
what is known as "oxygen debt." Even when you
have concluded your exercise, the body is processing waste
and recovering from the activity - and therefore keeping
your metabolism elevated.
8. Increase Frequency Of Eating
Most bodybuilders are aware of this technique. Consuming
food triggers digestion, and digestion requires calories.
By eating more frequent, smaller meals, you continuously
supply your body with nutrients while forcing it to digest
and break down the foods. This, in turn, can have the net
effect of raising your metabolism.
9. Eat Whole Foods
The calories that you burn during digestion are due to
the need for your body to break down the foods. Your body
must extract the fiber and nutrients, take chains of molecules
and chop them into smaller versions to absorb them into
your bloodstream, and perform a variety of tasks in order
to assimilate foods.
When foods are processed, much of this work is done for
you. For example, processed flour is ground into small pieces
that the body can digest more quickly. This means your blood
sugar rises faster and your body expends fewer calories
processing the flour.
Whole grains, on the other hand, pack more nutrients, are
higher in fiber, and force the body to work harder to use
them as energy. Another advantage to eating whole foods
is that many of the nutrients in these foods - such as vitamins
and minerals - are cofactors in metabolic processes that
your body uses to burn fat and build muscle.
10. Drink Cold Water
This tip is probably overrated. Your body will expend more
calories trying to raise cold water to the temperature of
your body, but the exact amount is debatable. It stands
to reason, however, that integrating this habit with the
other habits listed above can contribute to the greater
goal of raising your metabolism.
Conclusion
These are just a few habits you can embrace to start revving
your metabolism right away. You may have heard stories about
people who have lost dozens of pounds simply switching to
diet soda or walking a few minutes each day. These are all
small habits that contribute to a big difference over time.
>>
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>> Click here for Will Brink's Bodybuilding Revealed
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