The key for fat loss/weight loss is all about your metabolism along with a clean diet; it’s all of the chemical processes in your body added up. So the higher your metabolism, the more calories you burn. Your metabolic rate is influenced by genetics, and by working out you can really rev it up big time.
Three ways to increase metabolism with exercise:
1. Exercise burns calories during the workout session.
2. It burns additional calories directly following the workout session, which is known as the after-burn affect. This post-exercise metabolic boost can last 24-48 hours.
3. It increases calorie-burning lean muscle mass. One pound of muscle burns an extra 6-50 calories a day.
When it come to boosting your metabolism, not all workouts are created equal. Listed below are the workouts that you should prioritize to get your metabolism humming.
Metabolism Increasing Exercises
1. Strength Training
Lifting weights will boost your metabolism and should be your first priority if you really want to burn more fat more easily. Have you ever noticed that men can lose weight by cutting out their nightly ice cream, while women have to count calories like crazy before the scale will even budge? That’s because men tend to have more metabolically active muscle than women. Doing cardio every day for hours will help you lose weight but that will only be a temporary weight loss.
Your goal should be fat loss and not the number on the scale. Let’s start by defining weight loss and fat loss so you know what I mean here.
Weight Loss – You want to lower your body weight, ie. the sum of the weight of your bones, muscles, organs, body fat.
Fat Loss – You want to lower your body fat, ie. the amount of fat your body carries.
Do a total-body strength training program two to three days a week to build lean muscle mass and boost your metabolism.
Muscles use more calories than fat, strengthening your muscles will make you into a more efficient calorie-burning machine, even when you’re at rest. Twice a week, do one or two sets of 12 to 15 repetitions on each major muscle group (abs, biceps, glutes, and quads). You will be doing more than just helping your metabolism; your heart, bones, and even your mood will benefit. It’s a win-win all around.
2. Interval Training
Interval training workout is where you alternate periods of high-intensity exercise with low-intensity recovery periods. This burns more calories over a short period of time than steady-state cardio (ie. doing the same monotonous thing during your entire workout).
So how do you get the most out of interval training, and how long should each push and recovery be?
There is no hard-and-fast rule for interval training. Different lengths of work and recovery bring different benefits, all of which are good.
This type of cardio workout in which you push your exercise intensity for a short period of time and then recover, will burn calories during exercise as well as give you an after-burn effect. The basic idea is to switch back and forth between higher and lower intensity workouts. Make it really challenging, and then back down your pace, and repeat.
3. Steady State Endurance Cardio and Aerobics
Endurance exercises are any activity that increases your heart rate and breathing for an extended period of time such as walking, jogging, swimming, and raking. To build up your endurance gradually, start out with as little as 5 minutes of endurance activities at a time – if you need to. When running you are burning calories but don’t get the benefit of an after-burn effect of building muscle.
Note* Be careful! If you overdo it you could actually end up losing muscle which can slow your metabolism. Stick to a little running—about 30 minutes on the days following your strength-training sessions, to help recover from your workouts without burning through muscle.