How To Speed Up Your Metabolism?

Burn more calories without even trying with these metabolism boosters.

Step 1: Take cold showers

Give yourself occasional blasts of cold water when you shower; it improves circulation, according to research, which can in turn speed up metabolism.

Step 2: Don’t skip meals

Don’t go longer than five hours without eating, except when you’re sleeping. Skipping meals slows down metabolism.

TIP: Always eat breakfast to kick-start your metabolism in the morning.

Step 3: Eat lean protein

Eat lean protein, like skinless chicken or egg whites, at every meal, and aim to make lean protein 30 percent of your daily food intake. A Dutch study found that people who did increased their metabolism all day long, even while they slept!

Step 4: Choose the right carbs

Choose complex carbohydrates, whole-wheat bread instead of white, and steel-cut oatmeal rather than sugary cereals. They boost metabolism because they are harder to digest than refined carbs are.

TIP: Spice up your food with red chili pepper, black pepper, and ginger – your body may burn more calories immediately after the meal.

Step 5: Get intense bursts of exercise

Get short, intense bursts of aerobic exercise for a few minutes every day, whether it’s sprinting for a few blocks or pedaling on a stationary bicycle at the most difficult setting you can handle. A study indicated this kind of exercise can speed your metabolism in just two weeks.

Step 6: Lift weights

Take up weight training. Building muscle increases your resting metabolic rate, the number of calories your body burns when it’s doing nothing at all. Some research has shown that weight training can raise a person’s resting metabolic rate by 15 percent in 12 weeks.

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Look around and you’ll see people all the time laboriously pumping away on some cardio machine day after day wondering why they can’t lose any more body fat. While it is true that aerobic training (cardio) does burn a higher percentage of fat during the actual exercising than anaerobic training such as wind sprints or weight training (which rely more heavily on carbs for energy), this does not mean that aerobic training will promote a leaner body than anaerobic training. The reason for this relates to the important aspects of your overall RMR, the quantity of lean body mass you possess, the hormonal response from the exercise stimulus, and the residual metabolic effect of your training session in the hours and days following your workout.

First, as previously stated, your RMR remains elevated for only 1-2 hours following a typical cardio workout. Conversely, your RMR remains elevated for up to 1-2 days following a strenuous anaerobic training session (weight training, sprints, and other high intensity exercises) in which a large quantity of your skeletal muscle has been worked extensively and through high force levels. This trauma created in your muscles during anaerobic training is the process of muscle protein breakdown. Then, in the hours and days following that anaerobic training session, your body must repair the damaged muscle. This is called muscle protein synthesis.

During this whole process, your RMR is elevated due to the repair work your body is performing. Hence, you end up burning a lot more additional calories from this residual RMR increase than you would have from the cardio training session. In the long run, this aspect is more important towards creating a lean body than those few extra fat calories that you would have burned during a cardio workout.

Second, as simple as this fact sounds, it is most often overlooked in people trying to lose weight who think that they have to focus on cardio to lose the weight. Weight training builds lean muscle mass and therefore increases your RMR. Excessive cardio training actually can cause a loss of lean muscle mass, therefore decreasing your RMR. Hence, the lower your RMR, the harder it’s going to be to lose any more body fat and easier to store body fat if you happen to overeat. The result is that people who use primarily cardiobased workouts and also have a poor diet frequently acquire that “skinny-fat” appearance where they have very little muscle definition coupled with excess body fat.

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TIP: Lifting free weights builds muscles more efficiently than lifting on weight machines.

Step 7: Fidget!

Move around more during the day, even if it’s just small movements while sitting. Studies show that naturally thin people fidget more than heavier people. And fidgeting is a lot easier than working out!

NOTE: Metabolism slows down by about 5 percent for each decade after 40 because of muscle loss and body-fat gain.

What you will need to speed up your metabolism?

You Will Need

- Cold showers
- Lean protein
- Complex carbohydrates
- Short bursts of aerobic exercise
- Weight lifting
- Fidgeting
- Breakfast
- Red chili pepper
- Black pepper
- Ginger

Source: Howcast
Source: Truth About Six Pack Abs!