Do you have a slow, sluggish metabolism impacting on your overall health?
Thankfully there are a few ways you can increase your metabolic rate.
Your metabolic rate is the number of calories you burn in a given amount of time, also known as calorie expenditure. The faster your metabolism, the more calories your body needs to function. So, how can we speed it up?
1. Strength train
The effect of exercise itself will increase your metabolism but if you also combine this with strength training exercises it will lead to the growth of muscle mass. The amount of muscle you have is directly associated with your metabolic rate. More muscle equals a higher resting metabolism, that is, metabolic rate when the body is at rest. Muscle loss is often associated with older age or a calorie-reduced diet. It’s important to continue promoting the growth of muscle mass so you are able to increase your resting metabolism which will significantly allow your body to burn more calories.
2. Move your body
Those very basic day to day activities such as standing up regularly, doing household chores, taking the stairs instead of the elevator or even fidgeting all count as getting your body moving! This particular boost in metabolic rate is known as non-exercise activity thermogenesis (NEAT). In severely obese individuals, NEAT can account for a considerable portion of the daily calorie expenditure. Although the recommendation of moderate intensity physical exercise is 30 minutes per day, even light activities like walking around or your household work will boost your metabolism which is going to give you an advantage in the long run.
3. Do high intensity workouts
One of the most effective forms of exercise is high-intensity interval training (also known as HIIT). HIIT is a form of interval training which incorporates short bursts of workouts at intervals of often little rest in between. The positive effects of HIIT on your metabolism remain long after the workout is complete.
Try this HIIT workout and let us know how you go!
200m sprint (run or row)
20 kettlebell swings
15 box jumps
10 push press
30 seconds rest
Repeat 4 times
4. Eat protein
Eating sufficient amounts of protein is essential if you want to maintain or build your muscle mass. There are also many other health benefits of eating protein in your daily food consumption. All food leads to a temporary increase in metabolic rate however, this effect is much stronger after eating protein than after eating fats or carbs. Protein actually increases metabolic rate by 20–30% verses carbs and fat which only increases it by 3–10%.
5. Drink green tea
The benefits of consuming green tea are well known. Not only does it contain antioxidants aplenty and various nutrients it also boosts metabolism quite effectively. Studies have found that the consumption of green tea is associated with weight loss, especially around the belly. There are polyphenolic compounds called catechins present in green tea which stimulate fat oxidation and boost energy expenditure. This effect is even stronger when combined with exercise.
If you don’t enjoy the taste of green tea, or want to give your body a real boost, I recommend Tegreen capsules which contain the equivalent of 6 cups of green tea in one capsule. You gain all of the beneficial properties of green tea without burning your mouth on a cup of steaming hot tea.
I love receiving feedback because it’s so valuable! Here are some Tegreen (plus exercise) Before and After shots.
Note that belly fat is reduced by using Tegreen in conjunction with exercise as the boost in metabolism from the tea assists with extra expenditure of calories during exercise.
Comment below or send me an email at firstname.lastname@example.org to find out more information about supplementation with green tea and to place an order for Tegreen. Mention this post for 15% off all TeGreen supplement purchases.