Increase Your Metabolism With Exercise
You’re already in the driver’s seat, because running – especially quicker-paced running – is one of the best ways to fire up your metabolism (and keep it fired up).
To get maximal metabolic boost, you need to add weight training.
Tweak your running workouts as well, and try twice-a-day workouts on occasion.
Here’s the plan:
Weight Lift:
Weight lifting is an excellent four-in-one attack on your lazy metabolism.
It not only burns gobs of kilojoules, elevating your activity metabolism while you’re lifting, but also can cause an “afterburn” (the period of time your metabolism remains stoked by the weight session) that can last for 48 hours. Plus, weight training builds muscle, which increases your metabolism permanently. Finally, it stimulates your body to produce more Human Growth Hormone (HGH), which helps increase muscle mass and burn fat.
But these metabolism increases don’t come easy. You need to stress the muscle with heavy weights and fewer repetitions, which is the opposite of how most runners have been told to lift.
Start with a weight that you can lift only 10 times, and increase that weight once you can lift it 15 times.
Try this simple four-lift session for boosting metabolism: (1) squat or leg-press, (2) chest-press, (3) lat pull-down, (4) shoulder-press.
Try for two sets (10 to 15 reps) two times a week. Three times for a maximum boost.
Run:
If you seriously want to crank up your metabolism through running, you’ll have to add some speed to your programme. Fast running burns lots of kilojoules, and comes with an hour or more of afterburn. But it has to be fast, because metabolism remains elevated for at least a couple of hours after the workout – assuming the workout was somewhat taxing. Plus, fast running stimulates your body to produce more HGH.
Try two-a-days
They’ve received a bad rap from psychotic rugby coaches, but twice-a-day workouts aren’t the drudgery they may sound like. Plus, they’ll keep your metabolism higher for an extended amount of time with the two afterburn periods during the day. And your body will manufacture more HGH, which will boost muscle mass.
Not to mention you’ll simply burn more kilojoules because of the extra exercise.
Try this: On the days you lift weights, run for 20 to 30 minutes in the morning or at lunch time, then lift in the evening. You’ll feel energised by the first workout thanks to your increased metabolism. Then make sure you eat and drink steadily so you stay energised going into your strength workout.