Content of the Article
Lose weight more quickly by incorporating these strategies into your daily routine to increase (speed up) your metabolism.
It's nothing new that a solid weight training session, a morning of intense cycling or an hour of Jiu-Jitsu can start your metabolism in a very explosive way. But do you know what the infallible procedure is to speed up the metabolism and hold it in coloured numbers throughout the day?
In a nutshell, metabolism refers to the chemical processes by which cells generate the substances and energy needed to keep us alive. The following tips are designed to increase the metabolism, taking it further there, in an effort to develop and sustain a better body composition.
Works with muscle mass
Without a doubt, the most effective way to boost metabolism is by working on and sustaining lean muscle mass. The muscle is made up of what is called"metabolically active tissue", which means that it needs energy to be built, used and maintained. This tissue is absolutely different from fat tissue, which practically settles where we least expect it, and does not burn calories at all.
The best way to develop muscle mass is, as you have properly assumed, weight training. This means that even if you are a woman or your main goal is to lose weight and burn fat, weight-bearing strength training should always be part of your routine and training plan.
Why Women Should Do Weights >>>>>
A gentle race through your district can be a huge way to reduce the stress on a Sunday afternoon, but unfortunately it is not the most effective way to nourish our metabolism. High intensity interval training or HIIT (High Intensity Interval Training), which combines short periods of very, very high intensity (forming different intervals) with periods of restoration, is one of the most interesting methods of burning off countless calories, since this kind of training is equivalent to a long, slow cardio session. Therefore, with HIIT workouts, we burn exactly the same amount of calories in the middle of a cardio workout.
Although this is not the primary reason to include HIIT in your routine. And the moment you finish the exercise, you continue to burn calories even for 36 hours after you grab your shoes and walk out the door to run. This is a big difference from the usual cardio, since when you finish the exercise, the calorie burning stops as well.
Begin by running, rowing or cycling at a high intensity (estimate eight out of ten on the scale of care), over a period of thirty seconds, followed by a restoration period of ninety seconds (at an intensity of three on the scale of ten). Repeat these intervals alternating them 9 times more (a total of five repetitions of the first interval, and five repetitions of the second interval). In just twenty minutes you have activated your metabolism for the next day and a half!
Protein, especially at breakfast
Don't be lied to by TV commercials and remember that you are no longer a small child of developmental age. Eating cereals, doughnuts, cookies and other sugary foods loaded with carbohydrates for breakfast is a great way to raise blood sugar levels to their peak. Instead, try to eat more protein for breakfast: egg, lean meat, or Greek iogur. Protein, whether eaten at breakfast or at other times of the day), needs a lot of energy from the body to be broken down and also ingested.
In this way, exactly the same act of eating protein can trigger our metabolism. In addition, people who eat protein for breakfast tend to eat fewer calories throughout the rest of the day. So not only do you burn more when you eat food with protein, but at the same time you are avoiding eating more throughout the day.
As already mentioned, the act of decomposing nutrients requires energy and, therefore, burning calories. This is known as the Thermal Effect of Groceries (ETA). But not every single food item is the same. Some require more energy to decompose. By choosing whole, unprocessed foods such as lean meats, fish, vegetables and fruits, the thermal effect of the foods is generated and more calories are used for digestion.
For this reason, the vast majority of smart eating plans avoid liquid calories. Drinks without heavy calories (even smoothies) and other processed foods require little effort to digest, which raises your blood sugar and waist sugar levels.
Watch out for supplements, even if they are natural
Many compounds found naturally in foodstuffs or concentrated in supplements and energy drinks have a thermogenic effect. This means that they conduct heat through the body, which in turn drives the metabolism. Caffeine, taurine and ephedrine are potent and popular thermogenics. However, there is, of course, one small drawback to encouraging our metabolism in this way. These substances can overload the adrenal glands and lead to stress in our bodies. So, beware of the employment and abuse we make of these stimulants.
Water is a key player in the digestive process. In truth, without it, this process will not possibly be generated in an effective way. That is, if there is a lack of water in the digestion process, the nutrients in the foodstuffs are not extracted at all. The water in our body is like the oil that the vehicle needs. Without it, the metabolism will not run properly and will stop. Try to consume at least two liters of water a day on days of rest, and increase these amounts on days of training. Yeah, it's pretty hard to drink that much water, but it's worth the effort. Our body will appreciate it.
Some easy changes like drinking cold water instead of natural and eating spicy food (which makes the thermogenesis go up), turning down the heating thermostat at home (we force our body to use more calories to produce more heat), or not over-chewing the food (since this reduces the amount of energy the body uses for digestion), are small changes we can make to increase metabolism.
However, these changes should have little to do with the results achieved with the above suggestions. Focus your energy on building muscle mass, eating whole foods and adding more protein to your diet. Add in several HIIT training sessions each week and you have a more than accelerated metabolism!