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Ways To Boost Metabolism

Updated on December 21, 2014

Get Rid Of Body Fat By Boosting Your Metabolism

There are a great number of people in this country who want to lose body fat. Just look at the number of infomercials and advertisements for diets and other fat burning aids. However, most of these products and extreme diet plans are a waste of your money. The real secret to getting rid of unwanted body fat is to speed up your metabolic rate, or metabolism. Your metabolic rate is the rate at which your burns away calories for energy. The faster it is, the more calories and fat you'll burn. There are many great ways to boost your metabolism through diet and exercise. Once you succeed at raising your metabolic rate, you'll see the fat melt off quickly.

It will take real work to boost your metabolism. You can't just go through the motions when you exercise and constantly cheat on your diet. It may be tough at first, but once you start seeing results you will want to keep going.

Dieting To Boost Metabolism

When you're trying to find ways to boost metabolism to burn fat you need to set up your diet the right way. The extremely low-carbohydrate or low-fat diets are just too much for most people. You should have enough carbs and fats in your diet anyway for proper bodily functions. However, there some ways to manipulate your diet to increase your metabolism.

One of the best ways to boost metabolism is to eat more frequently. Yes, the process of eating itself will actually increase your metabolic rate. Eating 5 or 6 small meals every day is much better for your metabolism than consuming the usual 3 large meals daily. Every time you eat you'll boost your metabolic rate. Another thing is that when you consume 2 or 3 large meals daily you'll have many hours before you eat again and your body may end up storing more calories as fat. Your body will do this because it feels that it may not get fed again for a while after you consume a large meal. Frequent meals throughout the day will prevent your body from entering this fat storage state and give you more energy and a faster metabolism. Of course, you must make sure that you don't consume too many calories when you eat more frequently. This can be tough if you're constantly on the go, so prepare meals ahead of time so you're not forced to visit a fast food drive-through.

Consuming protein-rich foods will give you a bigger metabolism boost than eating foods high in carbohydrates and fat. Consuming more protein will also help you build muscle so you need to make sure to get plenty of it in your diet. The best sources of protein are lean red meat, chicken, fish, and eggs.

Drinking cold water is another great way to raise your metabolism. When you drink cold water your body will raise it's temperature - which will lead to a higher metabolic rate. Try to drink 8 to 10 glasses of water daily. This will also help flush toxins out of  your body.

Boosting Metabolism With Cardiovascular Exercise

Performing cardiovascular workouts is also one of the best ways to boost metabolism. While longer, low intensity cardiovascular workouts may burn more calories during your actual workout, shorter, high intensity cardio sessions will keep your metabolism higher after you're finished exercising. You may want to do your cardiovacular workouts for a moderate period of time and perform short bursts of more intense training every few minutes. Start with a few minutes of low intensity cardio, then do a minute or 2 of faster, higher intensity training before lowering the intensity back down. Every few minutes go back to the high intensity training bursts. If you jog, do some short all-out sprints during your workout. If you bike, speed up for a couple of minutes. You can do this with just about any cardio exercise.

Weight Training To Increase Your Metabolism

Another one of the best ways to boost metabolism is to perform weight training workouts. When you perform intense weight training workouts you'll build more muscle mass. This added muscle size will speed up your resting metabolism so you'll be burning extra calories and body fat all of the time. This is because muscle needs the energy from those calories to maintain itself.

After you've got the basics down, try following a weight training routine where you split up the muscle groups of the body 3 ways. The best way to do this is to follow a "push/pull" routine that has you training the chest, shoulders, and triceps during one workout, the back and biceps at the next, and the legs during the last workout. You then repeat the cycle all over again. Doing this will allow you to train every muscle hard and get plenty of rest and recovery time before you train them again. If you weight train too often or for too long during every workout you could end up overtraining , which may actually cause you to burn away muscle tissue since the muscles need time to recover after intense workouts. This isn't a good thing when you're looking for ways to raise metabolism. You should weight train every other day or for 2 days in a row before taking the third day off and get through your workouts in less than an hour to avoid overtraining.

Many women are afraid that weight training will make them too big and muscular so they don't take advantage of it to boost their metabolisms. However, it's rare for women to get huge muscles if they aren't using muscle building drugs. If you keep your weights light and your reps high you won't get too big. Focus mostly on training the lower body muscles with a few upper body exercises thrown in. Gaining more muscle to your butt and thighs will give your body a more pleasing shape anyway when you get rid of the unwanted fat.

Sample Workout Plan

Muscles Trained
Workout 1
Chest and Back
Workout 2
Workout 3
Workout 4
Workout 5
Chest and Back
Workout 6
Workout 7
Workout 8
This sample shows 2 workout cycles in which you would train each muscle group twice while having a cardio day every 3 days.


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