Metabolism is something that we fitness folk refer to often as it is something that we strive to boost and you may not fully understanding why. According to dictionary.com, the definition of the metabolism is ‘the complex of physical and chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. Some metabolism substances are broken down to yield energy for vital processes while others which are necessary for life are synthesised.’
With regard to health and fitness which is where you will be interested, your metabolism is responsible for how food is digested and how fat is burnt and used. If you are currently chasing goals to get lean, fit, and fabulous then no doubt you will want to boost your metabolism and swing the pendulum in your favour! In today’s post we thought it would be a perfect opportunity to share a number of ways you can do this.
1. Train less and burn more with HIIT
HIIT cardio is an extremely effective method of cardio for burning exceptional amounts of calories in a small amount of time as well as giving your metabolism a major boost. HIIT (high intensity interval training) involves training at fast intervals followed by slow intervals. For example 30 seconds sprint followed by a 1 minute walk for a grand total of about 20 minutes. Training like this will elevate your heart rate meaning your body will have to work harder in order to bring it back to normal.
On a scientific level using this strategy will mean your body will consume more oxygen. This turns your cells into powerhouses and forces mitochondria to work harder to burn energy. Your body will increase the number of mitochondria and how efficiently they burn throughout the day. Making this an effective way of exercising for less time whilst burning more calories. You will continue to burn calories at an accelerated rate for up to 24-48 hours after you have finished your workout. So, instead of plodding along for 30 minutes doing cardio crank up the pace and bash out a HIIT session in 15 minutes. This is the perfect methodology if you are time poor yet want to make your results a priority!
2. Are you eating enough omega-3’s?
Who doesn’t love a succulent piece of salmon for lunch? The good news is that eating lots of fish rich in omega-3 fatty acids such as salmon, mackerel, and tuna help to kick-start and reignite your metabolism again. So why do these particular foods have such an effect? Omega-3s help to balance your blood sugar and reduce inflammation, both of which help to regulate your metabolism. It has also been thought that omega-3 rich foods may also reduce resistance to the hormone leptin. Leptin plays a huge role in how fast fat is burned. If you aren’t a big lover of fish or you’re a vegetarian or vegan you can obtain beneficial omega 3 from other sources. Try flaxseed oil, crunchy walnuts, or even eggs fortified with omega-3s.
3. Strength training for a metabolism boost
Strength training is an excellent way to boost your metabolism. Completing a total-body strength-training program three to five days a week will begin building significant muscle mass and boost your metabolism. This works because building and repairing muscle tissue requires excess calories to be burned so while you are building muscle you are also losing fat as all these metabolic processes require lots of energy. When comparing a cardio session versus weight training you will actually utilise more energy within the cardio workout. However the difference is the after burn effect which is otherwise known as EPOC or excess post exercise oxygen consumption. This means that your metabolism stays elevated for around 36 hours after the weight training session to replenish your oxygen stores.
4. The most important meal of the day
Breakfast is 100% the most important meal of the day. When you go to sleep over night for 8 hours your body is starved of all fuels and your glycogen stores diminish. If you skip breakfast your body remains in this state of starvation so your metabolism will slow right down in order to cling on to every last bit of energy it has.
Try eating a mix of lean protein with healthy fats for good energy, great neurotransmitter production and the ultimate metabolism-boosting start to the day! Try our Anytime Breakfast Tarts as a great option. Consuming a breakfast like this will give you a steady release of energy and keep you feeling fuller for longer. You therefore won’t feel the need to binge on unhealthy snacks as blood sugar levels will remain stable.
5. Include green tea
Turn your green tea into a metabolism-boosting fat burner. Green tea boasts a beneficial plant compound called ECGC which is known for promoting fat burning. In a study conducted on participants who consumed the equivalent of three to five cups of green tea daily for duration of 12 weeks it was discovered that they had successfully decreased their body weight by 4.6 percent. It is also thought that guzzling two to four cups of green tea every day can torch an extra 50 calories. For maximum effects try drinking green tea first thing in the morning and before and after your workouts. If you aren’t keen on the flavour you can enjoy flavoured and infused green teas which taste sweet and delicious.
All in all the best way to boost your metabolism is to change things up. If you are a stickler for the same old routine remember you need to mix things up a little. Test and measure to make sure you are getting the outcome you want and to find what is working for you. Avoid under eating to keep hormones balanced and ensuring your metabolism stays high. Your body adapts easily so surprise it and force it into change and it will react.
Hope you found this super helpful!
The Queen of Lean