It's unfortunate that some of us have a metabolic rate that we appear stuck to for life, and more often than not, this is inherited. You can't do anything about the genes you have that are determined to make your weight loss harder, but there's no reason to throw in the towel and resign yourself to your fate. Research has shown that there are ways you can trick your body into increasing your metabolism, in order to burn more calories.
Here are the top five ways you can maximise your metabolism to lose weight.
Cardio might be the go-to fat burning exercise method, but strength training can really improve your metabolic rate. Doing it just two to three times a week can ramp up your metabolism by almost 50 percent, which is a staggering amount. Engage big muscle groups and throw in some compound moves like squats and deadlifts to reap all the difference. You'll also see a more dramatic physical improvement. More muscle mass means your body burns more calories than if you had a high body fat percentage.
HIGH INTENSITY INTERVAL TRAINING
Though weight training has its benefits, don't cut cardio out entirely. Instead, revise your cardio strategy to incorporate High Intensity Interval Training, or HIIT. This is a mode of cardio where you ramp up the intensity for 30 seconds each interval, before returning back to your normal speed and continuing the cycle. This irregularity in tempo will help you take in more oxygen, making your cells work way harder to burn energy. The other positives of HIIT are getting to work out for a shorter time, while having a far more significant increase in your metabolic rate that lasts longer. It can be as simple as doing a warm up speed walk on a treadmill for 5 minutes, sprinting for 30 seconds, jogging for 3 minutes, walking for 1 minute, and repeating the cycle a couple more times sans the initial 5 minutes walk.
Omega-3s aren't just the fatty acid that improves muscle recovery, it's also a significant metabolism regulator. Also, omega-3s help to balance your blood sugar levels, and reduces your body's resistance to a fat-burning hormone known as leptin. You don't have to take fish oil if you don't enjoy the taste, as there are plenty other sources of omega-3s to choose from. These include flaxseed oils and walnuts. Taking 1,000mg a day can make all the difference.
SUPPLEMENT WITH FAT BURNERS
Fat burners aren't miracle pills, but they do give you a leg up when you need it. Fortified with caffeine, capsaicin, carnitine and other such ingredients, fat burner supplements usually help incite thermogenesis in your body, whereby your body burns fat due to an increase in temperature. Also, some of these ingredients may help boost your metabolism slightly, such as caffeine. It's important to note, however, that imbibing on a high calorie diet and taking a fat burner to "offset" the damage will not work. Rather, you have to be on a healthy diet and have a consistent workout schedule atop taking the fat burner to see results.
DRINK GREEN TEA
Cutting sugary drinks out of your diet is one sure-fire way to lose weight. Take it a step further and make the swap to green tea. It contains antioxidants and catechin, a compound that improves your body's fat oxidisation rate and thermogenic abilities. You do have to drink a fair amount, think five cups a day, but this isn't too bad if you have it on ice, or make it your choice instead of regular coffee.
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- May 27, 2017
- Beatrice Bowers