Are you ready to get your metabolism working for you instead of against you?
Last week we cleared up the confusion on what exactly is metabolism. If you missed that, you can go back and find the discussion HERE.
But, today we want to move forward to more ways to boost your metabolism. Most of us would be happy to burn more calories in the day - especially during this time of New Years Resolutions.
We are often asked, “Can I actually change my metabolism?” Many clients tell us they feel their metabolism is on a slow decline year after year and they feel like nothing they do makes a difference.
There are ways to increase your metabolic rate and the best way is through exercise. I am not talking about an hour long jog on the treadmill to burn 300 calories, because it’s really not about the amount of calories your “burn” during a workout. Its more about the challenges and changes to your body that increases your metabolism for the rest of the day - causing your body to burn more calories when working, playing with your kids, or even sleeping.
Here are our top 5 tips for exercise that will boost your metabolism:
To perform intervals, simply break up your usual cardio exercise into a few 30 second sprints - or all out effort. For example, during a walk alternate between walking for a minute, then running for 30 seconds. Go back and forth for a total of about 20 minutes. You will get a metabolism burst from the high energy intervals.
Alternately, if you were to jog at a moderate pace for 20 to 30 minutes, you would release stress hormones that would actually slow your metabolism. Interval training is always more beneficial to your metabolic health than steady state cardio.
Body weight Exercises
The great thing about body weight exercises is that you can do them anywhere and at anytime. This includes exercises such as squats, lunges, push ups, bridges, triceps dips, planks, leg raises, or calf raises. It’s a body weight exercise if you don’g need any extra equipment and are using your own body’s weight as resistance.
The best part is that you can stop and do one of these exercises even if you only have a few minutes to spare. Doing this throughout the day will keep the fire of your metabolism burning. Its especially great after a meal to help regulate your blood sugar. Try adding a few to your day and I bet you will feel the energy boost.
High Powered Playlist
The key to increasing your metabolism is to work hard. That leisurely evening stroll is great for your health and happiness, but won’t necessarily give you the oomph you’re looking for.
The right music tracks can give you the motivation to keep going when you feel like quitting. With a fast beat in your ear, you will naturally move a little faster and push a little harder. This is an easy way to power up your workout and metabolism.
A group exercise class can be a great way to again push yourself a little harder. When you get outside your comfort zone, your body will need to burn more calories to keep up and continue to stay on fire to recover. For most of us, being in a boot camp class or any room exercising with other people we are less likely to give up on ourselves too soon. And that last little push into the uncomfortable zone is what is going to actually make change happen in your body.
We aren’t talking about being in pain, but doing just a little bit more than you thought possible. We usually stop because our mind gives up not because or body does. Being in a group setting gives us an advantage in the mental game. The support of others will also help you stick it out for the long run even when it gets hard.
For years, I thought that 60 minutes on the elliptical machine was the best way to burn calories and boost my metabolism. Turns out that when I looked at the research I was all wrong. I needed to move over to the weight section of the gym to get the results I was looking for.
If you want a healthy metabolism - one that doesn’t tank as you get older - you have to keep more muscle in your body. By increasing muscle you actually increase your resting metabolic rate because your body uses three times more calories to maintain muscle cells than fat cells. In addition, when you lift heavy weights your body must work for the next 24 hours or more to repair the muscle and rebuild it stronger.
Try one of these the next time you hit the gym and you may even feel the difference immediately. There are also some great boot camp style classes that incorporate all of these - alternating between short bouts of cardio, weight lifting, body weight exercises, a group atmosphere for accountability, and pumped up music for motivation. Find a gym community that you love and you will be more likely to stick with it.
You will know your metabolism is boosted when you have more energy and feel like you can push a little further in your workout.You may even feel hungrier later in the day, which isn’t a bad thing, just be sure to make healthy choices that will fuel your metabolism not negate all your hard work.
If you need more guidance in the areas of choosing the best exercise for your body and goals or what nutritional strategies will fuel an optimal metabolism request a Free Wellness Coaching Consultation. We can get you started on the right track to reach your health goals this year. Click the link below to request your Free Session:
If you are struggling to get in shape or move your body more due to aches, pains, or injuries we would like to offer you our Free Report: How to Get and Stay Fit. It will give you the guidance you need to recover fast, restart with confidence, and make the progress you are looking for. Click the link below to learn more and download the report.