If you want to optimize your metabolism and maximize the number of calories your body burns each day, exercise is a very important part of the process.
Scientific research continually supports exercise is a good metabolism booster. Studies show that consistent exercise causes one's muscles to use far more fuel and burn fat.
The good news is that boosting your metabolism with exercise is a relatively simple process.
Here are the top five metabolism-boosting exercise tips you can start using today.
1. Walk Whenever You Can
Walking is a highly effective calorie burner and something that most people don’t do enough of. By walking for an hour a day, you can blast through 240 calories which equates to over 1,600 calories per week.
If you’re not currently taking every opportunity to walk during the day, start making some simple but realistic changes to your routine. Walking part of your journey to work, using the stairs instead of the elevator, leaving the car behind for short journeys, and planning regular walks with friends or family are just some of the many ways you can increase your steps and give your metabolism a kick.
2. Do Some High Intensity Cardio
High intensity interval training (HIIT) involves quick and very intense bursts of activity. This type of exercise can burn up to 800 calories per hour and can burn 25-30% more calories than other forms of aerobic exercise such as running and cycling. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.
There are plenty of ways you can fit high intensity cardio bursts into your day with some of the best exercises being burpees, jumping jacks, jump squats and sprints.
3. Incorporate Resistance Training
Although it doesn’t directly burn as many calories as some cardiovascular exercises, it indirectly increases your overall metabolism.
Muscle cells are made up of metabolically active tissue and burns three times more calories than fat cells. Therefore, by doing some form of resistance training a few times each week, you build up your overall muscle mass and naturally burn more calories as a result.
4. Follow a Consistent Workout Plan
To truly maximize your metabolism, you need to be following a consistent workout plan. Doing a little extra activity during the day does make a difference but the biggest calorie burning gains come from your workouts.
For the best results, create a workout plan that involves exercising between three and five times per week, a mixture of cardiovascular training and resistance training, and a maximum effort applied in every workout.
5. Rest for 1 Full Day Every Week
Without proper rest, even the most efficient metabolism-boosting exercise plan will fail. Resting allows your body time to heal, gives your muscles a chance to repair and prevents your body becoming overwhelmed by excessive training. Failing to make time for rest has the opposite effect and prevents your body from fully recovering between workouts which results in it being unable to perform optimally and your metabolism slowing down.
Therefore, make sure you always take at least one full rest day each week and use this day as a complete break from any physical activity.
The Takeaways
With just a few small tweaks, you can fire up your metabolism and increase your daily number of calories burned by using exercise. The best part is that all of these tips are simple to incorporate into your weekly routine. To ensure success, start with implementing one of these tips and make a specific plan for when, where, and how you are going to implement it. Once it becomes a habit, implement another using the same process and repeat until all are incorporated into your amazing, metabolism-boosting lifestyle.
If you need support and guidance while on your weight loss journey, book your free consultation with me today.