Metabolism is a term that is thrown around all the time, but rarely understood. Chances are you know if it's fast, it's good, but not really much else. To put it plainly: your metabolism is the amount of energy (ie: food) your body burns to maintain vital functions. The speed at which this happens is something called your Basal Metabolic Rate (BMR). If you've been blessed with good genetics you have a naturally fast BMR, but if not, you have to work a little to get there. The good news is exercise is the number one way to boost your BMR, and depending on the workout, some sessions have shown to keep it firing for four to six hours afterwards. This means your body burns food at amazing speed (allowing you to eat more), and also transforms stubborn fat into lean muscle. Even better, you'll be injected with a huge dose of energy and vitality.
Kirsty Welsh, director Live & Sprint Athletic Training and Lifestyle Coaching
"Circuit style strength training is the ideal metabolic booster," says Welsh. "The intensity is high which encourages the burning of stored fat after your workout, plus new muscle fibres are laid down which will help burn more energy – minute-to-minute – in the future."
1. Circuit breaker
Directions: follow this circuit consecutively. Rest for two minutes between sets. Repeat circuit four times.
- Step ups (10-15 for each leg): Get creative and use a milk crate, chair or step ladder, then step up using your opposite arm and leg. Be sure to maintain an upright posture.
- Body weight squats (10-15 reps): Stand with feet shoulder-width apart, then bend your knees and sit back as though you are on a chair, return to the start position. Challenge yourself by sitting as low to the ground as you can.
- Squat jumps (10-15 reps): As above, go into a squat but then then jump, landing back into the squat position.
- Push-ups (10-20 reps): For beginners, use the couch. Place hands at chest height and slightly wider than shoulders with legs outstretched on the floor.
- Tricep dips (10-15 reps): Sit on a chair with hands on the edge then shift your body weight off (beginners start with feet close to the body). Bend elbows directly and drop your bottom down before extending arms to push your body back up.
- Reverse curls (10-20 reps): Lie on your back with legs bent in the air then use your abs to lift your butt off the floor (keeping feet below eye level).
- Prone hold (until exhausted): Lie on your stomach, rise up onto your elbows and knees to creating a table-top posture with bottom tucked under. For a challenge, take one foot off the ground (but without letting your lower back sink).
Benefit for metabolism: "This circuit should boost your metabolism for around two hours, which isn't bad for training in the comfort of our own home," says Welsh. "Studies have shown that the more lean muscle mass you have, the longer your post-metabolic fire will last."
Peter Theochari, owner of Unleashed Health & Fitness
"One of the fastest ways – especially for women – to boost metabolism is to perform strength training," he explains. "For my clients, I design custom circuits which incorporate the whole body blended into a hard, yet fast and fun workout. These get you the results you want, and fast!"
2. Timed intervals
- Directions: Spend one minute doing each of these exercises. Then rest for one minute in between. Repeat three times.
- Box squat jump: Sit on a chair with both feet on the ground. Then, as your go to stand, jump as high as you can before sitting and repeating again.
- Push-ups: Start on your knees, with hands a bit wider than your shoulders and in-line with armpits. Try not to let your hips and bottom sink.
- Alternate lunges: Step forward with your right leg into a lunge, keeping chest upright. Step back with the same leg then repeat on your left.
- Burpees: Start standing, then squat down with hands touching the ground. Push your feet back into a plank position, bring them back and stand again.
- Crunches: Lie on your back raise your legs in the air, but keep them bent. Place your hands next to your head (but don't around your neck) and raise body into a crunch.
Benefit for metabolism: Theochari estimates this workout will boost your metabolism for 90 to 120 minutes afterwards. "The good news is if you eat during this time it's almost like a 'free meal' because your body will absorb pretty much all the kilojoules in fuel," he says.
What's the best time to exercise to boost metabolism?
"These workouts are best done in the morning to increase your BMR for the day ahead and to avoid fluctuations in your hormone levels later at night, which can disrupt sleeping cycles," says Welsh.
"Training in the morning has also been shown to improve energy and mood throughout the day and make individuals more likely to stick to a regular workout routine."
- Five ways to get your metabolism moving with food
- Eat smaller meals throughout the day instead of a few, big servings. This stops your body going into starvation mode and limits overeating.
- Drink lots of water. Researchers from Berlin's Franz-Volhard Clinical Research Centre found drinking 500ml of water, increased the BMR of men and women in the study by 30 per cent, from 10 minutes up to 40 minutes after consumption.
- Spice up your life. An Oxford University Study discovered that adding three grams of chilli peppers to meals increases the body's fat-burning capabilities. Further research revealed adding spicy mustard burns an extra 188-315 kilojoules for up to three hours post meal.
- Go green. A study reported in the American Journal of Clinical Nutrition found taking green tea extract (in either powder or capsule form) after a meal helps burn 35-43 per cent more kilojoules per day. Drinking green tea regularly also prevents the body from forming insulin (which can responsible for slowing metabolism).
- Fill your fridge with low-fat milk. Researchers at Purdue University in the US found women who drink more milk tend to burn more kilojoules. This is because calcium decreases the parathyroid hormone (which in turn speeds up fat-burning).
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