9 Tips to Increase Your Metabolism
Your metabolism isn't carved in granite; it's malleable-it can be changed and it can be "trained" to be more efficient.
The best way to speed up metabolism is to engage in an overall healthy lifestyle, as this will promote a synergistic effect among all the metabolism-boosting tricks under your belt.
For example, metabolism can be increased by strength training. However, this increase in metabolism will be amplified if other aspects of your life are health-giving, such as eating a lot of fresh produce, drinking enough water and getting adequate protein.
Proven Metabolism Boosters: Exercise
Strength training. The more lean muscle one has, the faster the resting metabolic rate, because muscle is a high maintenance tissue. Muscle demands more calories just to "breathe" than does any other tissue, including bone.
This is why the athletes with the tiniest waists are also the most muscular: bodybuilders. This doesn't mean you must look like Mr. or Miss Olympia to speed up your metabolism. The bodybuilder example, though, clearly illustrates the power of muscle to keep body fat from accumulating.
HIIT: high intensity interval training. This involves alternating very brief but all-out efforts of cardio exertion (to the point of breathlessness) with 2-4 minutes of easy, relaxed pacing, for eight total working intervals. This ignites a round-the-clock fat burning process that traditional cardio can't even hold a doused-out candle to.
"Thermogenic" foods promote a greater than average conversion of calories to energy rather than storage as fat.
Protein. Protein is the most "thermogenic" food because one-third of its calories are devoted to energy conversion; plus, the digestive process of protein requires energy. The best thermogenic protein sources are any fish, poultry, grass fed beef, wild game and egg whites. Eat protein with every meal; this means a few strips of chicken before the mid-day ice cream snack.
Hot red peppers and black pepper. Add these to dishes to spice them up. They contain compounds (capsaicin and piperine, respectively) that have a mild thermogenic effect.
Leafy green and cruciferous vegetables, such as kale, Romaine lettuce, spinach, broccoli and cauliflower, are mildly thermogenic.
Berries, apples, pears and peaches. These, too, give a little nudge in the body's heat-releasing department.
Green tea. For a slight thermogenic effect, drink 5-10 cups a day - if you love green tea. Otherwise, take in capsule form.
Proven Metabolism Boosters: Miscellaneous
Icy water. The body must use calories just to warm the water up to body temperature. Drink eight, 8-ounce glasses every day-but very chilled, colder than refrigerator cold. Add fresh squeezed lemon juice plus the natural sweetener Stevia to make all that water more inviting.
Sleep in total darkness for 7-8 hours between 10 p.m. and 6 a.m. Though this is not possible for many people, at least you now know what it takes to maximize sleep's effect over hormone production. If you can sleep from 10 p.m. most nights, you just have to condition yourself. The bulk of human growth hormone production occurs between the time you fall asleep and 1 a.m. or so. Then it drops off sharply. HGH is a potent fat burner! Going to bed late means you'll miss out on a lot of HGH production!
Don't bother with "fat burner" pills. Fat loss does not come in a pill. The closest thing to this is a green tea capsule, but as mentioned, the thermogenic effect is only mild.
The above metabolism boosters are proven, and the most dazzling boosts come from strength training and HIIT. If you're eager to make healthy lifestyle changes that bring out the best in your metabolism.
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