Five Tricks to Boost Your Metabolism

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    Mar 07, 2008 9:39 PM GMT
    Five Tricks to Boost Your Metabolism

    By Carlo X. Alvarez


    During the last few months, I have been researching data and testing different forms of training to find the ultimate weight loss formula. What I learned may surprise you. The bad news is there are no magic pills. The good news is long aerobic sessions are unnecessary and workouts don't need to last hours. To lose weight, resistance training is mandatory and boosting your metabolism is the ultimate goal.

    What is your metabolism and how does it affect you? Well, metabolism is just a fancy word to describe the rate at which the body carries out chemical processes, which in turn burns calories. Here are 5 tricks that can help you boost your metabolism, lose some excess body weight, and improve your current training program.

    1. Build Lean Muscle Mass with Resistance Training
    Scientific research has shown that a commitment to a resistance training program yields significant results to boosting the metabolism.1 After any resistance training session, the metabolism operates at a significantly higher rate than cardiovascular training alone. While cardiovascular training should be a part of almost any exercise program, more emphasis needs to be placed on building lean muscle mass. In the battle of resistance training versus cardiovascular training, in terms of raising the metabolic rate, resistance training wins.

    2. It's All About Intensity
    It goes without saying that pushing it to the limit every time will yield better and faster results. Some ways to increase intensity in a resistance training workout are to increase reps, sets, tempo (rate at which reps are performed), and range of motion. Another way to increase intensity is to decrease rest time between sets.

    3. Finish Your Workout with Interval Training
    Interval training after a resistance training workout is a sure way to attack fat stores in the body. Since glucose stores are completely depleted after resistance training, fat is available to be burned. You can perform interval training on a treadmill, elliptical machine, exercise bike, or simply by running. It involves repetitions of high speed or high intensity work followed by periods of rest or low activity. An example would be performing 15- to 30-second sprints with 45 to 60 seconds rest. The key to interval training is achieving an elevated heart rate of 75-85% of your maximum heart rate.

    4. Hydrate, Hydrate, Hydrate!
    Water acts as a catalyst in many chemical reactions in the body. If hydration levels are optimal, the rate at which these processes are carried out (metabolism) will be more efficient -- meaning more calories will be burned! Divide your weight by 2.2. That's how many ounces of water you should drink per day.

    5. Eat Often and in Small Portions
    When the body is deprived of food, it goes into a state of starvation -- a survival mechanism that will ultimately slow the metabolism and conserve fat. Keep your metabolism boosted all day by eating a healthy protein and carbohydrate every two hours. Your "mini-meal" should be about the size and thickness of one hand. .

    Reference

    1. Schuenke MD, et al. Eur J Appl Physiol 2002 Mar;86(5):411-7.
  • Posted by a hidden member.
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    Mar 07, 2008 9:55 PM GMT
    yep you cant overtly argue with that yikes well I would suggest tho instead of item 3 just adjust/ incorporate these principles into the way you do your weights and then let the diet take care of the rest
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    Mar 08, 2008 4:24 AM GMT
    Yep.

    Gosh, what I've been saying from the beginning.

    Gosh.
  • GQjock

    Posts: 11649

    Mar 08, 2008 11:00 AM GMT
    Yep...
    He nailed it
    It's def what does it
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    Mar 08, 2008 4:25 PM GMT
    Its almost common sense. Keep up the good work guys icon_biggrin.gif
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    Mar 08, 2008 4:47 PM GMT
    Definitely the same info that Chucky has been sharing for a while now, but it seems like some of us need to hear it over and over before it really sinks in. Or perhaps as we make adjustments to our diet and exercise, it starts to make more sense. I've been really pushing cardio in hopes of losing a little more weight when in fact I think if I would start more resistance training, the rest would take care of itself. I think I'll find a trainer to help me get started on proper lifting. Thanks again guys, that's why I like this site!
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    Mar 08, 2008 9:39 PM GMT
    eb925guy said I've been really pushing cardio in hopes of losing a little more weight when in fact I think if I would start more resistance training, the rest would take care of itself. I think I'll find a trainer to help me get started on proper lifting. Thanks again guys, that's why I like this site!


    only if you eat less icon_wink.gif
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    Mar 08, 2008 9:51 PM GMT
    I would disagree. Deep fried Twinkies are the only scientifically proven way to drop pounds.
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    Mar 08, 2008 10:15 PM GMT
    Thanks for posting this. It's a good, concise and printable summation. I'm going to print it out and tack it up in my basement gym!
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    Mar 09, 2008 12:35 AM GMT
    MunchingZombie saidI would disagree. Deep fried Twinkies are the only scientifically proven way to drop pounds.


    well if all you ate was 2 of them a day you would for sure icon_lol.gif