Over the years, I've learned a few tricks to help keep my metabolism optimized. Go ahead and give these 7 tips a try! Mr.Metabolic, Dean Brandt
1) STRENGTH TRAINING IS KEY
Seriously. For women especially, our lower bodies tend to store more fat, and our glutes are the largest muscle in our bodies. The more lean muscle you have, the more fat your booty will always burn! Your body burns about six calories per day to maintain a pound of muscle, but it expends only two calories per pound of fat. Increasing your muscle-to-fat ratio can directly boost your metabolism, even when you’re not in the gym.
2) DRINK MORE WATER
Up to 75 percent of adults suffer from chronic mild dehydration, which can slow your metabolism. Adequate daily water intake falls between half an ounce to one ounce per pound of body weight, but can vary based on your environment and activity level. Drinking enough water can also fight the fatigue and joint pain that may slow down your workouts. Adding lemon keeps the flavor of water interesting and helps your liver function as the body’s built-in detoxification system by promoting more efficient stomach digestion.
3) EAT MORE PROTEIN
Protein takes longer to digest, and the body burns more calories digesting it than carbohydrates and fats. Lean meats, such as a turkey burger on a lettuce “bun,” are excellent sources of protein and micronutrients. Another option is to replace high-carbohydrate foods like pasta with a higher-protein alternative, such as black-bean pasta.
4) ADD HIIT INTERVALS TO YOUR WORKOUT
Interval workouts consist of short bursts of intense activity followed by rest periods. HIIT has been shown to burn fat more efficiently than steady-state cardio and promote muscle building. If you’re new to HIIT, try sprinting for 30 seconds on a treadmill (you can add an incline to increase the intensity), then walk or jog for one minute. Repeat this 10 times and your metabolism will be revving high all day long.
5) EAT MORE FIBER
Fiber pushes everything through your system by helping the body process food more efficiently. It also slows down carbohydrates’ digestion and absorption, which means your body is burning calories even after you’re finished eating. Daily fiber recommendations are 38 grams for men and 25 grams for women. A variety of both soluble fiber foods (apples) and insoluble high-fiber foods (whole grains) are best for supporting a healthy metabolism and digestive system.
6) INCORPORATE ACTIVE REST DAYS
Try to spend your rest days doing errands — grocery shopping, laundry, washing your car, etc. A rest day may mean a break from the gym, but that doesn’t mean you should lounge around. All of those daily activities will continue to burn calories while giving your body a much-needed break from weights or cardio.
7) ADD A FEW KEY NATURAL SUPPLEMENTS
Adding L-Carnitine & Omega3 together before your training or cardio has been shown scientifically to improve energy during your workouts and enhance your bodies fat burning capability. Take 2 L-Carnitine and 1 Omega3 1000mg capsule together 20-20 mins prior to exercise.